Craig is a college junior who is on the college cross-country team. He has been training hard to make the top seven runners. He feels comfortable with his training plan but is confused about how to nourish his body to maximize his performance in daily practice runs, time trials, and competitions. He has found it difficult to eat enough throughout his busy school day and at the same time eat the right foods that don't upset his stomach. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. In the first appointment with the dietitian Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is the likely reason he is not recovering between workouts. He also has his body fat and body water measured. The dietitian discovers that his body water is low, which means he is dehydrated, and that his body fat percentage is 2.5. The dietitian encourages Craig to monitor his weight before and after his workouts to determine how much fluid he needs to replace. After his hour-long weekend training run Craig discovers that he lost 3 lbs and he drank 8 ounces during his run. What is his sweat rate?
A) 8 ounces
B) 16 ounces
C) 48 ounces
D) 56 ounces
Q. 2Craig is a college junior who is on the college cross-country team. He has been training hard to make the top seven runners. He feels comfortable with his training plan but is confused about how to nourish his body to maximize his performance in daily practice runs, time trials, and competitions. He has found it difficult to eat enough throughout his busy school day and at the same time eat the right foods that don't upset his stomach. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. In the first appointment with the dietitian Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is the likely reason he is not recovering between workouts. He also has his body fat and body water measured. The dietitian discovers that his body water is low, which means he is dehydrated, and that his body fat percentage is 2.5. Craig and the dietitian discuss ways he can increase his hydration status. Which of the following strategies would be the best option for increasing essential components of Craig's nutrition?
A) Drink 3-4 cups of coffee or caffeinated energy drink 1-2 hours before his workout
B) Drink 2-3 cups of plain water and sports drinks 1-2 hours before his workout
C) Drink 4-5 cups of a sports drink 1-2 hours before his workout
D) Drink 3-4 cups of low-fat milk 1-2 hours before his workout
Q. 3Craig is a college junior who is on the college cross-country team. He has been training hard to make the top seven runners. He feels comfortable with his training plan but is confused about how to nourish his body to maximize his performance in daily practice runs, time trials, and competitions. He has found it difficult to eat enough throughout his busy school day and at the same time eat the right foods that don't upset his stomach. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. In the first appointment with the dietitian Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is the likely reason he is not recovering between workouts. He also has his body fat and body water measured. The dietitian discovers that his body water is low, which means he is dehydrated, and that his body fat percentage is 2.5. What does Craig's body fat reading mean?
A) That he has adequate body fat to allow for his body to function normally
B) That his body fat is too low, impairing his health and physical performance
C) That his body fat is too high for a competitive distance runner and he should work to reduce it
D) That his body water level is causing his body fat to be too high
Q. 4A post-workout meal consisting of carbohydrates and high-quality protein should be consumed within ____ of completing an endurance event.
A) 5 minutes
B) 30 minutes
C) 45 minutes
D) 24 hours
Q. 5What is the sweat rate for a football player that weighs 225 pounds before practice and 223 pounds after a one-hour practice if he drinks 16 oz. during the practice session?
A) 16 ounces
B) 32 ounces
C) 48 ounces
D) 64 ounces
Q. 6DHEA and androstendione supplementation ____.
A) may increase muscle mass
B) causes psychiatric disorders similar to anabolic steroids
C) promotes testosterone production
D) causes health problems similar to anabolic steroids
E) All of the above
Q. 7Which of the following statements about creatine supplementation is true?
A) Creatine supplementation does not increase peak muscle force.
B) Creatine supplementation is most beneficial for vegetarians.
C) Creatine supplementation increases muscle strength and aerobic endurance.
D) Creatine supplementation has no side effects.
Q. 8Which of the following ergogenic aids is not banned for use by the World Anti-Doping Agency?
A) Androgenic steroids
B) Creatine
C) Insulin
D) Gene doping
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