Q: A soccer player loses 1 kg of body weight during a match. According to recommended guidelines, how much fluid should they consume after exercise to rehydrate?

$$1000\text{ to }1500\ \text{mL}$$

Q: Which of the following macronutrient distributions is recommended for athletes and healthy individuals?

$$45\text{–}65\%$$ carbohydrates, $$20\text{–}35\%$$ fat, $$10\text{–}35\%$$ protein

Question 1

Which of the following best explains why the source of dietary energy is as important as the amount for athletes?

Accepted Answer

Different sources of energy provide varying amounts of vitamins and minerals essential for metabolism and recovery.

Question 2

An athlete is preparing for a marathon and wants to maximize glycogen storage. Which dietary strategy should they use, and why?

Accepted Answer

Carbohydrate loading, because it increases muscle glycogen stores for endurance events.

Question 3

Which of the following is NOT a component of the Female Athlete Triad?

Accepted Answer

Hyponatremia

Question 4

Sports anemia is best described as:

Accepted Answer

A temporary reduction in hemoglobin concentration due to increased plasma volume from aerobic training.

Question 5

During prolonged exercise, why is it important to consume fluids containing electrolytes rather than just water?

Accepted Answer

To prevent hyponatremia, which occurs when sodium is diluted in the blood.

Question 6

A soccer player loses 1 kg of body weight during a match. According to recommended guidelines, how much fluid should they consume after exercise to rehydrate?

Accepted Answer

$$1000	ext{ to }1500\ 	ext{mL}$$

Question 7

Which of the following macronutrient distributions is recommended for athletes and healthy individuals?

Accepted Answer

$$45	ext{–}65\%$$ carbohydrates, $$20	ext{–}35\%$$ fat, $$10	ext{–}35\%$$ protein

Question 8

Which vitamin is especially important for athletes due to its role in energy metabolism?

Accepted Answer

B vitamins

Question 9

A runner is planning to compete in a 2-hour race. According to guidelines, how many grams of carbohydrates should they aim to consume per hour during the event (after the first hour)?

Accepted Answer

$$30	ext{–}60\ 	ext{g}$$

Question 10

Which of the following best describes the relationship between dehydration and exercise performance?

Accepted Answer

As dehydration increases, exercise performance decreases.

Question 11

Why is it important for athletes to pay attention to antioxidant vitamins such as vitamin C and E?

Accepted Answer

They help protect cells from oxidative damage caused by increased oxygen use during exercise.

Question 12

Which of the following is a key reason why calcium is important for athletes, especially females?

Accepted Answer

It is essential for bone formation and helps prevent bone injuries.

Question 13

A triathlete is training in a hot, humid environment. Which of the following strategies is most important to reduce the risk of heat-related illness?

Accepted Answer

Increase fluid intake before, during, and after exercise to maintain hydration.

Question 14

Which of the following best describes hyponatremia in athletes?

Accepted Answer

A condition where blood sodium levels become dangerously low due to excessive water intake without adequate sodium replacement.

Question 15

Which of the following is the best pre-exercise meal for an endurance athlete 2–3 hours before an event?

Accepted Answer

A meal high in carbohydrates (60–70%), moderate in protein, low in fat, and adequate in fluids.

Question 16

Which of the following is a recommended strategy for fluid intake during exercise lasting longer than 60 minutes?

Accepted Answer

Consume a fluid containing about $$6	ext{–}8\%$$ carbohydrate and electrolytes.

Question 17

Which of the following is a plausible consequence of restrictive eating patterns in female athletes?

Accepted Answer

Decreased bone density and increased risk of fractures.

Question 18

An athlete consumes $$8\ 	ext{mL/kg} of $$fluids 2 hours before exercise. If the athlete weighs $$70\ 	ext{kg}$$, how much fluid did they consume?

Accepted Answer

$$560\ 	ext{mL}$$

Question 19

Which of the following is a benefit of carbohydrate loading for endurance athletes?

Accepted Answer

It increases muscle glycogen stores, delaying fatigue during prolonged exercise.

Question 20

A cyclist is experiencing muscle cramps and confusion after a long race in hot weather. They drank only water during the event. What is the most likely cause?

Accepted Answer

Hyponatremia due to dilution of blood sodium from excessive water intake.

Nutrition and Physical Activity: Key Concepts and Applications

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