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Endurance Sports NutritionCORRESPONDENCE EDUCATION PROGRAM # 2013-95

This course will expire on December 31, 2014.

After that date no credit will be awarded for this program.


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Learning Objectives:Endurance Sports Nutrition

After reading Endurance Sports Nutrition 2nd Ed, the participant will be able to:

1. Know and understand the basics of nutrition geared for the endurance athlete.2. Understand how to meet the energy needs of various distance events as well as

their energy source.3. Understand and explain the body fat to lean mass ratios and the ideal ranges for

various athletes.4. Understand the importance of various foods and supplemental sources, as well

as how to safely use the supplemental sources.5. Be able to identify those at risk for eating disorders, anemia, and food

intolerances.6. Provide insight into the proper nutrition for vegetarian athletes.7. Implement proper hydration and refueling needs for short-range and long

distance events.8. Provide recommendations for the ultraendurance athlete and those events that

last for multiple days or multiple events.9. Know and implement strategies to avoid dehydration, hyponatremia, hypothermia

and other environmental condition effects to your athlete.


CE Test for Endurance Sports NutritionChoose the best answer. Mark all answers on the answer sheet.1. What is the main difference between the old food guide pyramid and the new, current version of

the food guide pyramid?

A. Whole grain servings was increased on the newer versionB. Exercise is emphasized with the newer versionC. Oil servings were reduced on the newer versionD. Fruit servings were added to the vegetable category

2. One serving of bread is:

A. The same as one serving of popcornB. Two slices of breadC. One slice of breadD. ½ of a slice of bread

3. Which of the following is NOT considered an example of discretionary calories?

A. PuddingB. BeerC. French friesD. Soda

4. Your 65 kg client trains 5-6 days per week for 90 minutes each day. What are his estimated caloric needs?

A. 3575 caloriesB. 2288 caloriesC. 2860 caloriesD. 3000 calories

5. Complex carbohydrates are:

A. CornB. The 2nd highest servings are the food guide pyramidC. Not the best choice for carbohydratesD. The second choice for fuel after protein

6. What percentage of calories should come from carbohydrates for the endurance athlete?

A. 80%B. 70%C. 60%D. 50%


7. What percentage of calories should come from protein for the endurance athlete?

A. Up to 20%B. Up to 30%C. 20% and higherD. 40%

8. All of the following are functions of nutritional fat in our diet EXCEPT:

A. It helps to absorb vitamins B and CB. It helps to transport vitamins A, D, E, KC. It helps us to feel satisfied when we eatD. It helps to ensure that we get enough linoleic acid

9. Taking a multi-vitamin may:

A. Definitely ensure that we get our required nutrientsB. Supply all of our nutritional needsC. Help us to get most nutrientsD. Help us to get enough fiber in our diet

10. What is the difference between total fat and calories from fat?

A. Total fat tells you calories from fatB. Calories from fat are more accurateC. Calories from fat tell you how fatty the food isD. Total fat tells you how fatty the food is

11. Which fruit or vegetable is the best source of vitamin C?

A. ApplesB. Sweet potatoesC. BananasD. Broccoli

12. Foods that block the absorption of iron are:

A. Orange juiceB. CoffeeC. Dark green leafy vegetablesD. Peanut butter

13. After what age do we stop building bone density?

A. 25B. 35C. 20D. 40

14. Which statement is TRUE about fat?

A. Monounsaturated fats are bestB. Trans fats are bestC. Saturated fats are bestD. Saturated fats increase HDL cholesterol


15. Muscle is mostly made up of:

A. ProteinB. PhospholipidsC. WaterD. ATP

16. At what point of dehydration is athletic performance negatively affected?

A. 3% loss of fluidsB. 4% loss of fluidsC. 1% loss of fluidsD. 2% loss of fluids

17. What is the most concentrated source of energy in the body?

A. ProteinB. FatC. Complex carbohydratesD. Simple carbohydrates

18. Which nutrient helps to save the glycogen reserves?


19. Which nutrient helps provide energy in the late phases of endurance exercise?


20. Which energy system uses up most of the ATP within 1-2 minutes and only makes about 2 ATPat a time?

A. AerobicB. PhosphocreatineC. GlycolysisD. Oxidative

21. During light to moderate activity, which fuel source is used the most?

A. FatB. GlucoseC. CreatineD. Glycogen

22. What determines the proportion of fuel sources used during exercise?

A. TimeB. Intensity and durationC. GlucoseD. Krebs Cycle


23. What fuel source is mostly utilized in anaerobic exercise?

A. GlycogenB. ProteinC. FatD. Glucose

24. What is the primary limitation in performance as related to nutrition?

A. Limited carbohydrate storesB. Limited fat storesC. Limited protein storesD. Limited creatine stores

25. Which of the following is FALSE concerning VO2max?

A. It measures how well our bodies use oxygen at the cellular levelB. It is an indicator of cardiovascular fitnessC. VO2 max is genetically determined and cannot changeD. It is the point at which oxygen can no longer be consumed

26. Higher lactate thresholds will:

A. Cause you to need less oxygen in your activitiesB. Cause you to need more oxygen in your activitiesC. Increase the buildup of lactic acid thus limiting your enduranceD. Causes you to use more energy

27. All of the following are ways to enhance the body’s use carbohydrates EXCEPT:

A. Consume carbohydrates during long activitiesB. Avoiding eating right after exercise in order to burn more caloriesC. Eat a high carbohydrate training dietD. Eat 3-4 grams of carbohydrates per pound of body weight

28. By eating high levels of carbohydrates during exercise you:

A. Are operating in your carbohydrate windowB. Preventing large releases of cortisolC. Increasing the release of cortisol for better functionD. Increasing your carbohydrate 8-10 grams/pound 3 days in advance

29. Which statement is FALSE concerning sodium?

A. Sodium helps increase the rate that carbohydrates empty from the stomachB. Sodium helps increase the rate at which fluid empties from the stomachC. High levels of sodium content allows the body to remain better hydrated without the need

for liquidsD. Sodium in sports drinks help replace sodium lost through sweat

30. Which exerciser is better able to tap into their fat stores for energy?

A. Obese individualsB. Individuals new to exerciseC. Very deconditioned individualsD. Highly fit individuals


31. Types of fats that can be easily broken down by the body which can enhance enduranceperformance are:

A. Long chain triglyceridesB. Medium chain triglyceridesC. Trans fatsD. Saturated fats

32. How much protein should your 175 lb. endurance athlete consume per day?

A. 315 gB. 157 gC. 140 gD. 115 g

33. What are BCAA’s?

A. Amino acids that may help block mental fatigueB. Amino acids that may negatively affect performanceC. Amino acids that cannot be converted into glucoseD. Amino acids that have many studies proving their effectiveness in endurance competition

34. Why do people tend to lose weight quickly on high protein diets?

A. Because ketosis is preventedB. Because glycogen stores are increasedC. Because the calories are reducedD. Because carbohydrates cause weight gain

35. All of the following occur during a good endurance training program EXCEPT:

A. Resting heart rate decreasesB. Mitochondria in muscles increaseC. Cardiac output increasesD. Lactate thresholds decrease

36. American College of Sports Medicine states that body fat for females should not go below:

A. 12%B. 10%C. 9%D. 5%

37. In understanding underwater weighing, which statement is FALSE?

A. Weighing more underwater means a higher body fat percentageB. It is the traditional gold standard for measuring body fat percentageC. Air in the lungs is exhales before going underwaterD. All other methods of measure body fat percent errors are based on this method


38. Which method is quickly becoming the new gold standard for measuring body fat percentage?

A. Bioelectrical ImpedanceB. Bod PodC. Skinfold calipersD. Dual-energy X-ray

39. Which method is not accurate for athletes?

A. Hydrostatic weighingB. Bioelectrical ImpedanceC. Skinfold calipersD. Bod pod

40. Which statement is FALSE concerning body fat analysis for athletes?

A. Body fat is needed in order to help with the production of sex hormonesB. Studies have been shown that performance can decline if body fat levels drop below 16%

for females under the age of 55.C. Body fat standards for athletes have been established by the American College of Sports

MedicineD. Ideal body fat percentages for athletes vary depending on the sport

41. If an endurance athlete is trying to lose weight, she should NOT:

A. Eat breakfastB. Eat real foodC. Reduce calories by 500 per day to lose 1 lb. per weekD. Pay attention to serving sizes

42. Sports foods should be:

A. Avoided in the off-seasonB. Continued in the off-seasonC. Increased in the off seasonD. Maintained in the off season

43. In order to gain weight in a healthy way, an athlete should:

A. Eat smaller, high calorie mealsB. Increase calories but decrease strength training to decrease basal metabolic rateC. Double up on protein, but keep carbohydrates the sameD. Use liquid meals products for snacks like smoothies

44. A characteristic of disordered eating is:

A. Eating less than 200 calories per dayB. Strictly adhering to instructions on prepackaged meals and dietsC. Being severely underweightD. Having discolored teeth from vomiting


45. Which statement is TRUE when considering the glycemic index of foods?

A. Low glycemic foods are best after exerciseB. High glycemic foods are best before exerciseC. Low glycemic foods are best before exerciseD. Medium glycemic foods are best before exercise

46. All of the following are good rules of thumb to consider for when to eat vs. exercise EXCEPT:

A. The longer before exercise the more you can eatB. Liver glycogen stores stay fairly steady while sleepingC. The shorter you have before exercising, you should eat more carbohydratesD. Eating at least 1 hour prior to exercise will help maintain glucose and insulin levels

47. Physiological problems that can occur due to dehydration include all of the following EXCEPT:

A. Waste products build upB. Heart pumps less bloodC. Muscles receive less oxygenD. Heart rate decreases

48. Which statement is TRUE about getting enough fluids?

A. An athlete really only needs to drink before and after exercise onlyB. Sports drinks are best for exercise lasting less than 60 minutesC. Colder fluids are best because they take longer to empty from the stomachD. Sports drinks should contain between 6-8% carbohydrates

49. What is hyponatremia?

A. Low blood iron levelsB. Low blood sodium levelsC. A problem for athletes who compete in cold weather environmentsD. A problem that is caused by sports drinks when taken for short bouts of exercise

50. Methods of determining whether you are properly hydrated include all of the following EXCEPT:

A. Make sure your rings are not tight on your fingers after exerciseB. Urine should be pale yellowC. Weigh yourself before and after exercise in order to make sure you have only lost a

couple of poundsD. Check your body fat percentage before and after exercise

51. Your client weighed 157 lbs prior to exercise. After a long endurance training, he weighed in at154 lbs. He drank 1 liter of water during his 2 hours of training. What is his individual hourly sweat rate?

A. 16 ounces/hourB. 0.8 liters/hourC. 32 ounces/hourD. 1.25 liters/hour


52. All of the following are good tips when it comes to refueling and rehydrating EXCEPT:

A. Proper timing to replace fluids is when you are thirstyB. Drinking sports drinks during intense exercise helps to improve immune functionsC. Drinking fruit juices during exercise can lead to crampsD. Pouring water over your head does not help with rehydration

53. The best drink to get ample carbohydrates and fluids during exercise lasting longer than 60 minutes is:

A. High-carb drinksB. WaterC. Sports drinksD. Liquid food supplements

54. If you will be exercising at a moderate to fast pace for more than 90 minutes, the best time to begin refueling to delay fatigue is:

A. The first 15 minutes after completing your exerciseB. The first 30 minutes after completing your exerciseC. The first 30 minutes of your exerciseD. 60 minutes into your exercise

55. The most important electrolyte for endurance athletes is:

A. MagnesiumB. SodiumC. PotassiumD. Calcium

56. The most important fuel to replace when exercising in cold weather is:

A. Muscle glycogenB. CaloriesC. ProteinD. Water

57. Which statement is FALSE concerning caffeine?

A. Caffeine in large amounts is a banned substance for OlympiansB. It has been shown in studies that caffeine taken during exercise does not act as a diureticC. Caffeine is one of the most popular ergogenic aids among endurance athletesD. Caffeine helps to maintain glucose levels

58. What is the appropriate amount to drink post exercise?

A. 8 ounces/lb lost during exerciseB. 16 ounces/lb lost during exerciseC. 20 ounces/lb lost during exerciseD. 24 ounces/lb lost during exercise


59. In order to best refuel after an endurance training or event, it is best to:

A. Drink 30 grams of carbohydrates as soon as you can after completing the event/training followed by a well balanced meal within 1 hour

B. Eat 30 grams of carbohydrates as soon as you can after completing the event/training followed by a well balanced meal within 1 hour

C. Drink until you are no longer thirsty or are able to urinate, followed by a well balanced meal within 2 hours

D. Eat 50 grams of carbohydrates as soon as you can after completing the event/training followed by a well balanced meal within 2 hours

60. In order to get the appropriate amount of protein post-race, you can:

A. Eat a piece of chicken about the size of a deck of cardsB. Eat a ripe bananaC. Eat a bowl of oatmealD. Eat a bowl of tomato soup

61. All of the following are appropriate suggestions 1 week before the endurance event EXCEPT:

A. Rest completely for at least 1 dayB. Continue your normal training routine while eating more carbohydratesC. Consume up to 5 grams of carbohydrates per pound of body weightD. Continue the high carbohydrate diet for about 3 days

62. Which statement is FALSE concerning carbo-loading?

A. Low fat/high carbohydrate snacks are those that contain at least 4 grams of carbs forevery gram of fat

B. Adding an energy bar or supplement is helpfulC. Carbo-loading will help you maintain your pace longerD. Carbo-loading will help you perform faster

63. All of the following are early signs of dehydration EXCEPT:

A. Flushed skinB. Loss of appetiteC. Tolerating heatD. production of only small amounts of dark urine

64. Which of the following is not a good thing to do the day before the event?

A. Avoid eating right before bedB. Avoid high fiber foodsC. Avoid beans, broccoli, and radishesD. Avoid raw fruits and vegetables

65. Which of the following is not recommended the morning of the event?

A. Include higher fat foods in your pre-race mealB. If you prefer to eat right before the event, it’s best to eat a high fat foodC. Try to eat 50 g of carbs each hour before the eventD. Eat 1-4 hours prior to the event


66. When out hiking, it is best to:

A. Avoid spices in foodsB. Avoid buttery foodsC. Keep your foods near the top of your backpackD. Avoid chocolates and high fatty foods

67. When viewing the Australian Sports Commission suggestions for using supplements, the foundation of properly using supplements is to:

A. Proper rehydration will only help performance about 1-3% of the timeB. Ergogenic supplements are the best ways to boost performanceC. Get most of your nutrients from vitaminsD. Eat real foods that are healthy

68. Possible side effects of energy bars and gels are:

A. The compromising of overall nutritional intakeB. Reduction of GI distressC. Weight gainD. Sodium imbalances

69. Possible problems with liquid food supplements include all of the following EXCEPT:

A. DehydrationB. Nutrient deficienciesC. Weight lossD. GI problems

70. All of the following are true about multivitamins EXCEPT:

A. Food is better than a multivitaminB. It is best to take a multivitamin on an empty stomach for the best absorptionC. Most multivitamins contain very little calciumD. Multivitamins may be warranted for someone who is lactose intolerant

71. The vitamin that must be combined with calcium in order to further absorption is:

A. Vitamin AB. Vitamin BC. Vitamin CD. Vitamin D

72. A possible side effect of excessive vitamin E is:

A. HyponatremiaB. Kidney stonesC. Excessive bleedingD. Hemochromatosis

73. Consuming large amounts of caffeine can lead to:

A. HyponatremiaB. Improved iron absorptionC. Problems trying to conceiveD. Hemochromatosis


74. Which statement is TRUE about caffeine?

A. Caffeine is on the list of banned substances for the OlympicsB. Caffeine is on the list of banned substances for the NCAAC. There is evidence that caffeine will improve performanceD. Caffeine and ephedrine together is safe to use

75. Glucosamine is:

A. Considered a cure for arthritisB. Proven to repair cartilage even when there is little leftC. Best used with a dosage of 500 mg up to 3 times per dayD. Proven in long term studies to be more effective than ibuprofen

76. Glycerol is:

A. A supplement where research is lackingB. A supplement where the benefits are greater in cold weatherC. A supplement that increases urine outputD. Completely safe to use

77. Which statement is FALSE concerning MCT?

A. Consuming MCT’s during endurance activities will improve performanceB. MCT’s is unsafe for those with diabetesC. MCT oil lacks essential fatty acidsD. MCT’s benefits on lowering body has only been shown in animal studies

78. What is glutamine?

A. An amino acid that helps replenish ATP fasterB. A triglyceride that helps to maintain body hydrationC. An amino acid that becomes depleted during stressful timesD. A supplement that helps to lessen lactic acid buildup in the muscles

79. How much creatine do people need per day?

A. 20 g/dayB. 10 g/dayC. 5 g/dayD. 2 g/day

80. What is the benefit of probiotics?

A. It helps to decrease the levels of bifidobacterim bifidumB. It helps to increase hydration in the intestinesC. It helps to increase the growth of good bacteria in the intestinesD. It helps to induce stomach and bowel problems

81. HMB is:

A. The same as the essential amino acid leucineB. A supplement with many side effectsC. A supplement that may decrease protein breakdownD. Related to growth hormone


82. All of the following are facts from the Dietary Supplement Health Education Act EXCEPT:

A. Manufacturers must conform to FDA standardsB. Manufacturers can put health claims on their labelsC. Manufacturers do not have to prove the safety of their productsD. Manufacturers do not have to prove that their supplement works

83. Which muscle in the body is the most susceptible to cramps?

A. AbdominalB. HamstringC. GastrocnemiusD. Quadriceps

84. The most likely culprit of muscle cramps is:

A. Mineral deficiencyB. Electrolyte imbalanceC. DehydrationD. Overexertion

85. Imbalances in which two electrolytes can trigger a muscle cramp?

A. Potassium and calciumB. Sodium and calciumC. Potassium and magnesiumD. Potassium and sodium

86. Athletic colitis may be caused by:

A. Blood being shunted to exercising muscles and not so much to the colonB. DehydrationC. Mineral deficienciesD. Colon nerve damage due to repetitive pounding and jarring of activities

87. All of the following are signs and symptoms of anemia EXCEPT:

A. Increase lactic acid buildupB. Sensitivity to heatC. Shortness of breathD. Nausea

88. All of the following may lead to lower iron levels EXCEPT:

A. Low body temperaturesB. Urine loss and sweatC. Menstrual blood lossD. High impact activities

89. Which statement is FALSE concerning iron levels?

A. Stage 3 is also referred to as iron deficiency anemiaB. Stage 1 can also be referred to as erythropoiesisC. Stage 2 can be diagnosed with a blood testD. Hemoglobin and hematocrit are normal in stage 1 and 2


90. To enhance the absorption of iron, one should:

A. Take iron supplements on a full stomach with magnesiumB. Take iron supplements on an empty stomach with calciumC. Take iron supplements on an empty stomach with a glass of orange juiceD. Take iron supplements on a full stomach with Vitamin D

91. Which statement is TRUE concerning studies on the effectiveness of iron supplementation?

A. No improvements in anaerobic threshold have been shownB. No improvements in length of exercise time have been shownC. No improvements in lactate threshold have been shownD. No improvements in VO2 max have been shown

92. What is sports anemia?

A. When iron levels are increased, thus lowering ferritin levels due to exerciseB. When ferritin levels are elevated due to low plasma volumeC. When ferritin levels are low causing small red blood cellsD. When plasma volume increases via exercise thus diluting hemoglobin levels

93. What is the difference between food allergy and food intolerance?

A. The symptoms vary greatly between the twoB. Food allergies involve the immune system while food intolerances do notC. Food allergies tend to have symptoms that come and goD. Food intolerances are rare

94. The Female Athlete Triad is:

A. Amenorrhea, anorexia, and anemiaB. Amenorrhea, disordered eating, and over exercisingC. Amenorrhea, bone density issues, and disordered eatingD. Amenorrhea, bulimia, and over exercising

95. Amenorrhea is defined as:

A. Painful menstrual cycles for 3 consecutive monthsB. Heavy menstrual cycles for 3 consecutive monthsC. Lack of menstrual cycle for 3 consecutive monthsD. Low iron levels due to heavy menstrual cycles for 3 consecutive months

96. In a study by Drinkwater, et al, they found that female athletes generally have bone densities thatare:

A. 10-15% higher than those not involved in athleticsB. 10-15% lower than those not involved in athleticsC. No difference at allD. Similar to women in their 70’s and 80’s

97. Insufficient testosterone levels in males can lead to:

A. Decrease bone densityB. Increase bone densityC. Disordered eatingD. Amenorrhea


98. Which statement is TRUE about eating disorders in athletes?

A. Bulimia is more likely to occur in male athletes than male non-athletesB. Anorexia is more likely to occur in male athletes than male non-athletesC. Men tend to seek help more often than females for an eating disorderD. Personality type has very little to do with who develops eating disorders

99. Typical traits of an athlete who may develop an eating disorder include all of the following EXCEPT:

A. Feelings of inadequacyB. The need to feel accepted by othersC. Being involved in a particular sport such as cross country running or gymnasticsD. Depression or anxiety

100. All of the following are possible complications of anorexia nervosa EXCEPT:

A. Laxative dependenceB. Hair lossC. LanugoD. Swollen glands

101. All of the following are possible complications of bulimia nervosa EXCEPT:

A. Laxative dependenceB. Electrolyte imbalancesC. EdemaD. Lanugo

102. The best definition of anorexia athletica is:

A. When the athlete’s weight is normal, but they over exercise in order to offset the enormous amount of calories ingested

B. When the athlete’s weight is normal, but they binge and vomit to maintain itC. When the original goal of performance and health deteriorate to a need to lose weightD. When long term performance is not affected by drastic changes in eating habits

103. Which statement is FALSE regarding eating disorders?

A. Osteoporosis is a concern with eating disordersB. Deaths are few and far between with eating disordersC. Bulimia is not as easy to recognize as anorexiaD. Chipmunk cheeks are a possible sign of bulimia

104. Which statement is TRUE about PMS?

A. Allowing your blood sugar to drop may increase the symptoms of PMSB. Nutritional supplements have been shown to relieve the symptoms of PMSC. Adding sugar to your diet 2 weeks before your menstrual cycle will help decrease the

symptoms of PMSD. Dehydration may make you feel fatigued, but will not make your PMS worse


105. An herbal remedy that may help reduce symptoms of PMS is:

A. Green teaB. Black cohoshC. Aloe veraD. Peppermint

106. All of the following are foods to avoid during pregnancy EXCEPT:

A. Luncheon meatsB. Herbal supplementsC. Soft cheesesD. Folate

107. The type of vegetarian that do not eat meat except for chicken, seafood, eggs, and dairy are called:

A. VegansB. Partial vegetariansC. Lacto-ovo vegetariansD. Ovo-vegetarians

108. A key nutrient that any type of vegetarian risk being deficient in are:

A. MagnesiumB. Vitamin EC. ZincD. Vitamin A

109. All of the following can be common problems with vegetarians EXCEPT:

A. Getting too little fiberB. Feeling full before getting enough caloriesC. Getting too much fatD. Getting enough iron

110. All of the following are low quality protein sources EXCEPT:

A. PeasB. SoybeansC. GrainsD. Nuts

111. How much iron from plant sources is absorbable for the body?

A. 2-8%B. 10-20%C. 20-30%D. All of it is absorbable

112. Which food has high quantities of zinc?

A. BroccoliB. Green peppersC. OystersD. Tomatoes


113. All of the following are good sources of Vitamin D EXCEPT:

A. SunB. Egg yolksC. Sesame seedsD. Breakfast cereals

114. The only plant food that has a decent amount of vitamin B12 is:

A. Soy milkB. TempehC. SpirulinaD. Legumes

115. How many food groups should one eat at each meal?

A. OneB. TwoC. ThreeD. Four

116. What is the main problem with energy bars when following a healthy sports diet?

A. They tend to be too high in sugarB. They tend to be too high in fiberC. They are not fortified with vitaminsD. They are too low in palm kernel oil

117. Which statement is FALSE concerning sporting events lasting 90 minutes or less?

A. For dinner the night before, it is best to eat familiar foodsB. Make sure to eat a good breakfast the morning of the eventC. Drink fluids up to 2 hours prior to the eventD. It is still important to carbo-load for these events

118. Issues that will affect your risk of hypoglycemia during an event include EXCEPT:

A. WeatherB. Course conditionsC. Amount of protein consumed during the 1st hour of activityD. Fitness level

119. Which statement is FALSE concerning fluid needs?

A. Practicing grabbing a water cup while running is beneficialB. Water is not as much an issue in cold weather eventsC. Always empty your down-tube water bottle before your seat-tube while cycling for safety

reasonsD. Keep your water bottle near the top of your backpack for easy grabbing

120. Which activities are more likely to cause stomach and intestinal problems during a race?

A. Multi-sport activitiesB. Longer, high-intensityC. Shorter, high-intensityD. Longer, moderate-intensity


121. For a tri-athlete, when is the best time to get in calories?

A. The pre-eventB. The swimming segmentC. The running segmentD. The cycling segment

122. Some endurance athletes might benefit from ingesting all of the following during their long-distance event EXCEPT:

A. MCT oilB. SaltC. CaffeineD. Glycerol

123. “Bonking” refers to:

A. HyponatremiaB. HypoglycemiaC. HypothermiaD. Hyperthermia

124. Which athletes are at the least risk of developing hyponatremia during a long-distance event?

A. Undertrained athletesB. Female endurance athletesC. Those at the front of the packD. Unacclimatized to the heat

125. All of the following are good rules of thumb for the pre-event meal the night before a long distanceevent EXCEPT:

A. Include protein-rich foodsB. Eat reasonably sized proportionsC. Eat a lot of carbohydratesD. Plan to eat again before bedtime

126. The morning of the event, breakfast should include:

A. High protein contentB. High carbohydrates contentC. High fat contentD. Nominal fluids

127. How much fluid should an athlete consume during a long-distance event?

A. 2-8 oz every 15 minutesB. 2-8 oz every 30 minutesC. Every other water stationD. Plain water only, every 15 minutes


128. Weight gain during a long distance event may mean:

A. That you are properly hydratedB. That you have a proper amount of glycogen stores in your musclesC. That you have lactic acid build upD. That you have over hydrated

129. All of the following are good tips for long-distance runner EXCEPT:

A. It is easier to remember to drink on trail racesB. Don’t wait until you are thirsty to drinkC. Drink water offered instead of pouring it over your head to cool offD. Ingest gels with water

130. Which long-distance athletes have the higher fluid and energy needs?

A. SkiersB. RowersC. MarathonersD. Cyclist

131. Suggestions for mountain bike rides and races include all of the following EXCEPT:

A. Set your watch alarm to remind you to drinkB. Drink during easy hill climbingC. Bladder hydration systems are not generally recommended for safety reasonsD. It is best to eat real food and not as much of the energy bars and gels

132. Ways to avoid getting seasick during the swim portion of a triathlon is to:

A. Hydrate 1-2 hours prior to the start of the raceB. Wear earplugs and breathe on both sides of your bodyC. Eat more fatty foods prior to the eventD. Take a salt supplement prior to the race

133. All of the following are proper suggestions for marathon skiers EXCEPT:

A. Save sports drinks for between feed stationsB. Energy needs are lower than most sports, so approach every other feed stationC. Drink early in the marathon raceD. Unusual feelings of cold may be indicative of hypoglycemia

134. What is the main difference between “hitting the wall” and “bonking”?

A. You may still be able to finish the race even though you have “hit the wall”B. Hitting the wall means your blood sugar has dropped to low levelsC. Bonking means your glycogen stores have been depletedD. Bonking is not as serious as “hitting the wall”

135. Good tips to follow after your event include:

A. Wait for your appetite to return before you eat so you don’t have stomach upsetB. Alcohol after the race will enhance your recovery effortsC. Ease slowly into carbohydrate rich foods as soon as you canD. Rehydrate with mainly water since your muscles are mostly made of water


136. What is the main difference between long endurance events and ultra endurance events?

A. The slower you go, the less you need caloriesB. The slower you go, the less you need carbohydratesC. The slower you go, the less you need to eatD. The slower you go, the more you need to eat

137. All of the following are risks in ultra endurance events EXCEPT:

A. Heat exhaustionB. HyperglycemiaC. HyponatremiaD. Hypothermia

138. Which of the following is NOT a nutrition-related concern for ultra endurance athletes?

A. Personality changes during the eventB. Practice makes perfectC. Increased risk of kidney failureD. Flavor fatigue

139. In order to reduce the risk of GI problems during an ultra endurance event, what supplementshould be avoided?

A. GlycerolB. WaterC. PotassiumD. Protein

140. What two issues must be considered in order to supplement internal glycogen stores?

A. Hyponatremia and hydrationB. VO2 max and anaerobic thresholdC. Rate of digestion and rate of absorptionD. Kidney failure and urine output

141. What is “Flavor Fatigue”?

A. Psychological personality changes that occur during the event due to types of food being eaten

B. Food that can no longer be stored in the body as glycogenC. Food that suddenly becomes too sweet during the eventD. Being turned off by foods and drinks that you normally tolerated or liked

142. Low blood flow to the digestive system is a common problem during ultra-endurance events.What is the best food to use when this occurs?

A. Liquid foodsB. Solid foodsC. Sweet foodsD. Bland foods


143. Eating more food in order to prevent yourself from having to eat later is:

A. A technique that usually does not workB. A highly recommended thing to doC. A technique that will help increase glycogen storesD. A technique that will help prevent hyponatremia

144. Hypertonic carbohydrate-based drinks:

A. Do not include most caffeinated drinksB. Can help reduce GI problemsC. Take longer to empty from the stomachD. Have fructose in them which helps the GI problems

145. When myoglobin is cleared out by the kidneys, the urine color is:

A. PinkishB. Pale yellowC. Dark goldD. Brownish

146. What issue is the most common problem that interferes with stomach emptying during ultra endurance activities?

A. Reduction in blood flow to the digestive systemB. Mechanical traumaC. DehydrationD. Abdominal cramps

147. If taking an NSAID for pain relief during your event, what is the risk?

A. HypernatremiaB. HypoglycemiaC. Fluid reduction may be requiredD. Severe heat and dehydration can increase the effects

148. All of the following are typical mistakes of ultrarunners EXCEPT:

A. Not paying attention to low salt symptomsB. Not taking in enough caloriesC. Not taking in enough fluids early in the eventD. Using NSAIDs too early in the race

149. How many calories should be the goal for replacement in an event like the Ironman Triathlon?

A. 70-75%B. 30-50 %C. 3-5%D. Close to 100%


150. Many athletes in the Ironman Triathlon end up drinking too much water too early in the bike legbecause:

A. The saltwater from the swimming portion of the leg before gives them dry mouthB. Because it is the longest portion of the eventC. Their hydration systems are too conveniently locatedD. They are better able to keep an eye on their urination frequency and overcompensate

151. A good guideline to follow for urination frequency during an Ironman triathlon is:

A. Twice every hourB. once every 2 hoursC. At each transition locationD. It varies from person to person

152. All of the following are guidelines to consuming electrolyte fluids after the ultra endurance event EXCEPT:

A. Reduce the intake of tomato soups, broth, and other such liquidsB. Consume these fluids until your urine is clear and at normal frequencyC. Consume these fluids the first several days post eventD. Consume these fluids until your digestive system is back to normal

153. All of the following are benefits to front-mounted hydration systems on the bike EXCEPT:

A. Prevents the cyclist from dropping the bottleB. It allows for the cyclist to take sips instead of gulpsC. It balances the weight of the bike better to have it on the front instead of on the backD. They are easily refillable while riding

154. After an ultra-endurance event and following proper guidelines, how long might complete recovery take?

A. 3-5 daysB. 2-3 weeksC. 1 monthD. Several months

155. The greatest challenge for multi-day athletes is:

A. InjuriesB. Appropriate timing of eating vs. competingC. Rest/sleepD. Connecting with support crews

156. When you compete in relay events in mulit-day events, what is your primary fuel source?

A. FatsB. ProteinC. CarbohydratesD. Triglycerides


157. A good rule to follow for carbohydrate consumption during a multi-day or multi-leg event is:

A. Ingest 10-20 oz every 30 minutesB. Ingest 30-60 g every breakC. Ingest 5-10 oz every 20 minutesD. Ingest 60 g every break

158. When is it ok to eat closer to an event?

A. During the cycling component due to less jarringB. When the event is a shorter more intense eventC. When the event begins with swimmingD. When the event is a longer slower effort event

159. The most important time of the carbohydrate window for replenishing glycogen stores for ultra endurance athletes begins when?

A. The first 15 minutes after completing the eventB. The first 10 minutes after completing the eventC. The first 5 minutes after completing the eventD. Immediately upon completion of the event

160. Which type of food absorbs faster and lessens the risk of GI problems during continuous ultra endurance events?

A. SolidsB. LiquidsC. PastyD. Puree’

161. All of the following help to regulate your internal hydration needs EXCEPT:

A. MouthB. BrainC. KidneysD. Stomach

162. Symptoms of advanced hyponatremia include all of the following EXCEPT:

A. Cessation of sweatingB. ComaC. SeizuresD. Loss of coordination

163. Dehydration is one reason we slow or stop urinating. What is another cause that can occur during prolonged continuous exercise?

A. Blocked urinary valveB. VomitingC. CrampingD. Bloating issues elsewhere in the body


164. If an athlete has gained weight during the ultra endurance event, but is also vomiting, and not urinating, what may be the problem?

A. Over-hydrationB. DehydrationC. Vasopressin hormone dysfunctionD. Hypothermia

165. Which food has the highest amount of sodium content?

A. Sports drinksB. V8 tomato juiceC. 1/8 tsp of saltD. 1 oz of pretzels

166. A hormone in the body that normally helps to retain sodium is:

A. ACTHB. AlbuterolC. AldosteroneD. Cortisol

167. During exercise, how do we mainly lose sodium?

A. Pounding activitiesB. Urine and sweatC. Decrease in levels of hormonesD. Loss of glycogen stores in muscles

168. When coming up with a plan for fluid, calorie, and electrolyte replacement, it is best to:

A. Follow what the elite athletes doB. Follow your teammates’ planC. Follow recommendations in magazinesD. Practice your own regimen

169. A common mistake that ultra endurance athletes make is:

A. Researching local cuisine if out of the countryB. Choosing teammates and support people carefullyC. Failure to deviate from their regular plan if it is not workingD. Staying calm and experimenting when things need to change

170. When an athlete is showing signs of bloating during an event, they should:

A. ingest 300-500 mg of sodium and repeat in 10-15 minutesB. Ingest a sports drink high in glucoseC. Drink more fluidsD. Lower the sodium content

171. The crew members of your cycling team should not:

A. Baby sit the ridersB. Keep logsC. Be concerned about their own food intake since they are not exercisingD. Recognize the symptoms of bonking


172. One of the issues unique to rowers that can lead to bonking or other issues during the event is:

A. The salt water spray may cause them to become dehydratedB. They must meet body weight standardsC. They use more of their total body than other sportsD. They need fewer carbs because they are not weight bearing

173. The rowers that run the greatest risk of glycogen store depletion early in a race are:

A. The ones who have trouble making weightB. The underweightC. The ones who carbo-load the night beforeD. The ones who are dehydrated

174. The most common nutrition mistake seen in rowers is:

A. Eating energy gels between racesB. Using energy gels and sports drinksC. Eating too many carbs before the raceD. Cutting out entire food groups to make weight

175. Nutrition concerns in cold, open water long distance swimming include:

A. Extra fluids and fuel for cold water racesB. Skipping feeds if you feel fine so you don’t crampC. Avoid solid foods during the race since it increases GI upsetD. Drink only water for events longer than 90 minutes

176. Fatigue and minor loss of strength can occur at what percentage of dehydration?

A. 7-10%B. 5-6%C. 3-4%D. 1-2%

177. How long does it take to become acclimatized to the heat?

A. 3 weeksB. 1-3 daysC. 1-2 weeksD. 1 month

178. Suggestions when exercising in the heat and humidity include all of the following EXCEPT:

A. Wearing loose fitted clothingB. Wearing dark colored clothingC. Taking longer rest breaksD. Finding shady routes

179. Rhabdomylosis is defined as:

A. Coma related to heat illnessB. Degeneration of skeletal muscleC. Blood clotting due to severe dehydrationD. A core body temperature greater than 105 degrees


180. Difficulty swallowing, sunken eyes, dim vision, delirium, and shriveled skin are all signs of:

A. Advanced dehydrationB. Early dehydrationC. Advanced hyponatremiaD. Early hyponatremia

181. Which statement is TRUE concerning heat cramps?

A. The ability to sweat is compromisedB. It is the 2nd stage of heat illnessesC. Low minerals are usually the causeD. Core body temperature is elevated

182. Which statement is FALSE concerning heat exhaustion?

A. Chills may be a sign of heat exhaustionB. Permanent damage to the CNS is a great riskC. Blood volume is decreasedD. Results from dehydration

183. Which statement is TRUE concerning heat stroke?

A. The skin feels dampB. The thermoregulatory system in the brain is still working to try to cool the bodyC. Heat stroke can occur in cool environmentsD. Lack of sleep is not a risk for developing heat stroke

184. Hypothermia is:

A. Is an increase in body core temperatureB. Can only occur in extreme cold weatherC. A risk during the 2nd half of a long raceD. Is only a problem in the winter months

185. Muscular strength is lost when:

A. Glycogen stores are depleted in the fast twitch muscles while skiingB. Glycogen stores are depleted in the slow twitch muscles while skiingC. Glycogen stores in the leg muscles are depleted while skiingD. Temperatures dip below 32 degrees F.

186. Two nutritional issues that increase your risk of becoming hypothermic are:

A. Dehydration and hyponatremiaB. Dehydration and hypoglycemiaC. Hypoglycemia and hyponatremiaD. Low protein and low fat

187. Traveling to fast at higher elevations may cause:

A. Breathing to slow down, thus decreasing oxygen in your bloodstreamB. Increase in plasma volume which increases heart rateC. Trouble sleeping and loss of appetiteD. Increased sweating and dehydration


188. When blood plasma volume drops due to altitude, you:

A. Will dieB. Will experience an increase in heart rateC. Will become sleepyD. Will have more oxygen available and acclimatize to the altitude

189. How long does it generally take to acclimatize to 6000-8000 ft in altitude?

A. 1-3 daysB. 1 weekC. 2 weeksD. 1 month

190. The main problem with high altitude is:

A. Lower percentage of oxygen in the airB. Decreased atmospheric pressureC. Increased atmospheric pressureD. Increased pressure in your bloodstream

191. Acute exposure to altitudes above 9000 ft can result in:

A. A rise in metabolic rateB. A decrease in metabolic rateC. DeathD. Serious lack of oxygen in the air

192. A mineral that will benefit a person at high altitudes is:

A. SodiumB. PotassiumC. IronD. Magnesium

193. All of the following are important to remember at high altitudes EXCEPT:

A. Sweet tasting foods may taste sweeter at high altitudesB. High altitudes can increase fluid lossC. If nauseated, you should still eatD. It is very important to still follow the 60-20-20 rule for carbs, protein, and fats

194. Which vitamin or mineral helps to get energy from protein, carbs, and fat while promoting healthy skin?

A. NiacinB. ThiaminC. Vitamin B 12D. Phosphorus

195. Good food sources of folate are:

A. Lean meatsB. Dairy productsC. Dark green leafy vegetablesD. Citrus fruits


196. Vitamin A is found in all of the following foods EXCEPT:

A. Red meatsB. LiverC. MilkD. Orange and red vegetables

197. The function of magnesium is to:

A. Repair cellsB. help with neuromuscular contractionsC. Maintain mucous membranesD. Form red blood cells

198. What foods are the better sources for copper?

A. Dark green leafy vegetablesB. LegumesC. Organ meatsD. Shellfish

199. The function of molybdenum is:

A. Improve immune system functionB. To synthesize hemoglobinC. Help with protein metabolismD. help with carbohydrate metabolism

200. Which dairy product has the highest percentage of carbohydrates per serving?

A. 1 cup of low fat chocolate milkB. 1 cup of low fat frozen yogurtC. 1 cup of low fat milk (1%)D. 1 cup of fruit flavored low fat yogurt

correspondence education program # 2013exerciseetc.com/file/endurance-sports-nutrition.pdf ·...

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