1-BEE (Kcal/day) for male= Wt x (…..
- training hours)
a-24.2 b-24.3 c-24.4 d-24.5
2- Ahmed practices for four hours every day as a football player. He is 180 cm tall, 75 kg, and 27 years old. What is
the basal energy expenditure? ……… Kcal/day
a-1414 b-1515 c-1616 d-1717
3- Arm exercise uses relatively more ………..than leg exercise
a-carbohydrate b-protein c-fat d-vitamins
4-Glycogen is slowly used up by the aerobic route during ……….exertion, and muscles subsequently turn to fat for
energy.
a-little b-high c-heavy d-moderate
5- Following exercise, athletes should ingest ………..gm/Kg of carbohydrates at a 4:1 ratio of protein, and then again
1-2 hours later.
a-2.5 to 3.0 b-2.0 to 2.5 c- 1.0 to 1.5 d-0.5 to 1.0
6- …………..lasts longer in muscles that have been trained because they consumed more fat and less glucose to do
the same task.
a-Glycogen b-Fatty acid c-Amino acid d-Peptides
7-One of the most important characteristics of anaerobic threshold is ……………
a-increase in CO2 b-decrease in CO2 c-decrease in end tidal d-decrease level of lactate
production production oxygen
8- The ATP reformed at a rate of ……….. molecules/sec, or approximately 65 kg ATP recycled per day in a normal
resting adult.
a-9 × 1020 b-9 × 1021 c-9 × 1022 d-9 × 1023
9-If stored ATP served as the only energy source during submaximal exercise, exercise may last 15 seconds. The
anticipated rate of ATP usage during submaximal exercise is ....... µmol ATP kg−1 s−1
a- 100 b- 500 c- 400 d-700
10- ATP stored in muscles may last only …….. seconds of exercise.
a- 3 b-5 c-6 d-10
11-BEE (Kcal/day) for female= Wt x (….. - training hours)
a-22 b-23 c-24 d-25
12- Ahmed practices for four hours every day as a football player. He is 190 cm tall, 75 kg, and 32 years old. What
is the basal energy expenditure? ……… Kcal/day
a-1414 b-1515 c-1616 d-1717
13-……………..uses relatively more carbohydrate than back squat.
a- Hammer Curls b- Reverse lunge c-Romanian deadlift d-Lateral lunge
14- Glycogen lasts longer in trained muscles because they consumed less glucose and more …………..to complete
the same task as untrained muscles.
a-Fructose b-fat c-glucose d-lactose
15- Following exercise, athletes should ingest ………..gm/Kg of carbohydrates at a 4:1 ratio of protein, and then
again 1-2 hours later.
a-2.5 to 3.0 b-2.0 to 2.5 c- 1.0 to 1.5 d-0.5 to 1.0
16-……………….. is required for the activity of key enzymes involved in membrane excitability.
a-Na+/K+ ATPase b- Ca2+ ATPase c- myosin ATPase d- F ATPase
17- A key feature of the anaerobic threshold is the elevated ……………
a-level of ketone b-level of acetate c-level of citrate d-level of lactate
18- Exercise might last ……… seconds if stored ATP served as the only energy source, with the anticipated rate of
ATP usage during submaximal exercise being 0.4 mmol ATP kg−1 s−1.
a-15 b-17 c-19 d-20
19-Consider the fact that ATP is a heavy molecule: molar mass of ATP is more than ………g/mol
a-400 b- 500 c- 600 d-700
20- The intramuscular stores of ATP are approximately ……. mmol per kg wet muscle.
a- 5 b-10 c-15 d-20
21-BEE (Kcal/day) for male= Wt x (…..-…..)
a-22- training hours b-24.2-training days c-22-training minutes d-24.2- training hours
22- Noha practices for 300 minutes every day. She plays football. She's 70 kg, stands 170 cm tall, and is 22 years
old. How much energy is used at a basic level?............. Kcal/day
a-1160 b-1190 c-1170 d-1180
23-……………..uses relatively more carbohydrate than back squat.
a- Hammer Curls b- Reverse lunge c-Romanian deadlift d-Lateral lunge
24- …………..lasts longer in muscles that have been trained because they consumed more fat and less glucose to do
the same task.
a-Glycogen b-fatty acid c-amino acid d-peptide
25- Beta oxidation of palmitic acid results in the production of …….. molecules of ATP.
a-119 b-109 c-129 d-139
26-………………..Key enzymes involved in managing calcium in the sarcoplasmic reticulum need ………. to function.
a-Na+/K+ ATPase b- Ca2+ ATPase c- myosin ATPase d- F ATPase
27-There are roughly …………. mol of ATP stored within each kilogram wet muscle.
a-0.008 b-0.007 c-0.006 d-0.005
28-The anticipated rate of ATP use during all-out, maximal exercise (such as running) at a power output of 900 W
is.......... µmol ATP kg−1 s−1.
a-3700 b-3.7 c-4600 d-4.6
29-In a typical resting adult, ATP regenerated at a rate of 9 × 1020 molecules/sec, or around ……… kilogram every
day
a-65 b- 75 c-85 d-95
30- The usual range for cellular ATP concentration is …………mmol/L, while the normal ATP/ADP ratio is around
1000.
a- 10-20 b-1-10 c-20-30 d-30-40
31- The ratio of creatine phosphate to creatine is about ………………
a-1:2 b-2:1 c-1:3 d-3:1
32- Noha practices for 300 minutes every day. She plays football. She's 70 kg, stands 180 cm tall, and is 29 years
old. How much energy is used at a basic level?............. Kcal/day
a-1160 b-1190 c-1170 d-1180
33- About …………..gram of phosphocreatine is stored in our muscles
a- 120 b- 100 c-200 d-220
34- If the exercise is high intensity and lasts over 2 minutes, then both ………………will become depleted and need
repaying
a-CP and liver glycogen b-CP and muscle c-CP and fatty acids d- fatty acids and muscle
glycogen glycogen
35- The anaerobic threshold (AT) is a useful measure for deciding exercise intensity for training and racing in
…………..
a- strength sports b- power sports c-endurance sports d- all sports
36-………………..Key enzymes involved in managing calcium in the sarcoplasmic reticulum need ………. to function.
a-Na+/K+ ATPase b- Ca2+ ATPase c- myosin ATPase d- F ATPase
37- 49- Approximately ……….µmol of ATP are present intramuscularly per kilogram of wet muscle.
a-0.8000 b-7000 c-5000 d-6000
38- The estimated rate of ATP utilization is 3.7 mmol ATP kg−1 s−1, and exercise could last …… s if stored ATP were
the sole energy source .
a-< 2 b- ˂ 5 c- ˂ 7 d- ˂ 9
39-In a typical resting adult, ATP regenerated at a rate of 9 × 10 20 molecules/sec, or around ……… kilogram every
day
a-65 b- 75 c-85 d-95
40- A normal ratio of about ……….. between ATP and ADP and a cellular ATP content that is maintained in the
range of 1 to 10 mmol/L.
a- 100 b-1000 c-500 d-200
41- A key feature of physical activity is that it increases the rate of energy (i.e., caloric)
expenditure. Athletes therefore have a greater need for………… than do non-
athletes.
a- energy nutrients
b- Nutrients other than carbohydrates
c- Nutrients other than lipids
d- Nutrients other than proteins
42- It is clear that the higher the exercise intensity the greater the proportionate
reliance on …………….. as a fuel
a- Proteins
b- Fibers
c- Carbohydrates
d- Lipids
43- The more intense the exercise, the higher the proportional dependence on
…………….as a source of fuel becomes evident.
a- Proteins
b- Fibers
c- Carbohydrates
d- Lipids
44- The increasing reliance on carbohydrates as a fuel source becomes apparent,
resulting in an augmentation of……………...
a- glycogen stores
b- lipid stores
c- protein stores
d- muscle soreness
45- The growing dependence on carbohydrates as an energy source becomes evident,
leading to increased ……………
a- muscle recovery
b- muscle sourness
c- Fatty acids stores
d- Lipoprotein level
46- In the minds of many athletes, carbohydrate often plays second fiddle to ……….
a- minerals
b- vitamins
c- lipid
d- protein
47- Many athletes tend to prioritize protein over …………..in their minds.
a- minerals
b- vitamins
c- lipids
d- carbohydrates
48- Certain athletes claim to steer clear of carbohydrates, yet when detailing their
dietary choices, they often mention fruits and vegetables, both of which consist
predominantly of …………………..
a- Proteins
b- Lipids
c- Carbohydrates
d- Minerals
49- Maintaining an ample supply of …………poses challenges because, unlike other
energy nutrients, humans possess a restricted storage capacity for them.
a- Carbohydrates
b- Proteins
c- Lipids
d- Minerals
50- Maintaining sufficient levels of carbohydrates poses challenges because,
unlike…………, humans have a restricted storage capacity for them.
a- simple sugar
b- minerals
c- fiber
d- protein
51- The intake of carbohydrates at a rate of ……….. grams per kilogram approximately 3
to 4 hours before the event.
a- 1 to 4
b- 4 to 6
c- 6 to 8
d- 8 to 10
52- Consume carbohydrates at a rate ranging from 1 to 4 grams per kilogram about ……..
hours prior to the event.
a- 1 to 2
b- 3 to 4
c- 2 to 3
d- 4 to 5
53- Prevent the consumption of foods rich in ………. before exercising as they result in
delayed gastric emptying.
a- fats
b- simple carbohydrates
c- fibers
d- minerals
54- Avoid consuming foods high in ……. before exercising, as they can lead to the
production of gas and cause crampy abdominal pain.
a- fats
b- simple carbohydrates
c- fibers
d- minerals
Oral Exam
1- What is the fundamental formula for estimating the energy needs of adult athletes?
BEE (Kcal/day) for male = Wt x (24.2-training hours)
BEE (Kcal/day) for female = Wt x (22- training hours)
Day energy = BEE x activity factor for the rest of day
Extra Energy for Training = Sport factor x (Duration (min)
Total Energy = Day energy + EET
2- What is the fundamental formula for estimating the energy needs of adolescents
athletes?
Male adolescent = 2000 + (Age -10 x 100 to 200)
Female adolescent = 2000 + (Age -10 x 50 to 100)
Extra Energy for Training = Sport factor x Duration (min)
Total Energy = Day Energy + EET
3- What advantages come from consuming the right ratio of carbohydrates for athletes?
• optimizing glycogen stores,
• ensuring adequate carbohydrate availability during training and competition,
• reducing muscle soreness and enhancing muscle recovery
4- Elaborate on how the metabolism of glucose differs from that of bran in the human
body.
There are, in fact, various types of carbohydrate, and our bodies react differently to each
type. Glucose and bran, for instance, are both carbohydrate, but they are on opposite ends
of the energy-provision spectrum. Glucose enters the bloodstream relatively quickly and
initiates a fast and high insulin response, but the potential energy in bran never manifests
itself as a source of energy in the bloodstream because of its indigestibility, and it tends to
mediate the insulin response.
5- What is the meaning of the phrase "hitting the wall" in the context of nutrition for
athletes?
Glucose is the main fuel for the creation of muscular energy, which is in the form of
adenosine triphosphate (ATP). A failure to sustain glucose delivery to working muscles
results in cessation of high-intensity activity (commonly referred to as “hitting the wall”).
6- At what point do athletes experience mental fatigue?
If glycogen and blood glucose were the sole source of energy for working muscles, you
could continue to exercise for approximately 18 minutes (16 minutes from glycogen and 2
minutes from blood sugar) before achieving mental (and therefore muscular) fatigue.
Luckily, glycogen and blood sugar are not the sole source of energy for physical activity,
but higher intensity activities use blood sugar and glycogen more rapidly. This fact alone
should encourage athletes to adopt carbohydrate intake strategies that prevent depletion.
7- The quantity of water accompanying glycogen is viewed as beneficial in certain sports and
is perceived as a drawback in others. Provide an explanation for this.
• In some sports this higher glycogen-associated fluid storage is considered
advantageous (e.g., imagine a marathoner on a hot day who needs excess body
water to sustain sweat rate).
• In some sports this higher glycogen-associated fluid storage is considered
advantageous (e.g., imagine a marathoner on a hot day who needs excess body
water to sustain sweat rate).
8- Why is a pre-exercise meal essential?
Importance
Less hunger before and during exercise
Maintains optimum glycogen stores
Recommendations
Emphasize carbohydrates 1 to 4 gm / Kg about 3 to 4 hours prior to event.
9- What precautions should be taken for a meal prior to exercising?
• Consume less close to event.
• Avoid high fat and high protein foods because they lead to slow gastric emptying
and can cause stomach upset.
• Avoid high fiber or gas forming foods, where can lead to crampy abdominal pain.
10- What does the term "carbohydrate loading" refer to?
Carbohydrate loading refers to the practice of increasing carbohydrate intake before an
event or competition, aiming to maximize glycogen stores in muscles for enhanced
endurance and performance.
