Exam 1
An endurance athlete exercising for more than one hour should consider replenishing fluids with an electrolyte drink. Many popular sports drinks are sold in 20 fluid ounce (fl oz) bottles. If 8 fl oz of a sports drink provides 50 kcal, how many kcal are provided in the 20 fl oz bottle?
125
Kimberly is a 24-year old female who weighs 140 lbs. Use the following resting energy expenditure (REE) formula to calculate Kimberly's daily REE. (14.7 x body weight in kg) + 496
1429.45
According to the 2008 Physical Activity Guidelines for Americans, healthy adults should engage in at least _______ minutes a week of moderate-intensity physical activity or _______ minutes a week of vigorous-intensity physical activity.
150,75
If Anthony weighs 240 pounds and has an average basal metabolic rate of 1.0 kcal/kg/hour, determine his basal metabolic rate (BMR).
2,616 kcal/day
Halfway through her first college semester, Lisa is doing well losing some of the weight she put on at the beginning of the school year. Her highest weight was 180 pounds and she now weighs 170 pounds. How many kilograms of body weight has Lisa lost?
4.5 kilograms
Xavier is a 26-year-old male who competes in one or two sprint triathlons per year. You have calculated his total daily energy needs to be 3,000 kcal. Based on consuming 55% of his kcal from carbohydrates, 25% of his kcal from fat, and 20% of his kcal from protein, how many grams of carbohydrate, fat, and protein should he be consuming daily?
413 grams-carbs 83-fat 150-protein
According to the Centers for Disease Control and Prevention (CDC), approximately 1 in _______ American adults meet the minimum physical activity recommendations.
5
Maurice is running in a 10K road race next weekend. He will be running _______ miles during the 10 kilometer run.
6.2
Paolo eats a mixed diet of carbohydrate, protein, and fat. When Paolo's body is at rest, approximately what percent of his total energy expenditure is derived from fat?
60%
A protein shake provides 20 grams of protein. The protein in the shake provides _______ kcal.
80
Which of the following are examples of FDA-approved nutrient content claims? Check all that apply.
A food that is "a good source of fiber" provides 2.5 to 4.9 grams of fiber per serving. An "extra lean" meat provides less than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol per serving. A "kcal free" food must provide zero kcals per serving.
A kilocalorie is a unit of the energy content of food. Which definition best describes how much energy is in one kilocalorie?
A kilocalorie is the amount of heat energy needed to raise the temperature of 1 liter of water by 1° Celsius.
Use the following terms to fill in the blanks for each statement.
A person's diet is likely to be nutritionally adequate if the average daily intake for each nutrient meets the nutrient's RDA or Al value. If a person's diet consistently supplies less than the EAR for a nutrient, the individual may be at risk of developing the nutrient's deficiency disorder. If a person's intake of a nutrient is consistently above its UL, this individual is at risk of developing that nutrient's toxicity disorder.
Which energy substance is a DIRECT source of energy used by the body to perform a multitude of functions, such as muscle contraction?
ATP
Genevieve is a professional athlete who regularly competes in power-lifting events. Which energy system is most important for Genevieve's success as a power-lifting athlete?
ATP-PCr system
Rest and recovery are important components of an exercise plan. Fill in each sentence with the appropriate term related to rest, recovery, and physical performance.
Allowing rest between multiple sets and between workouts (Principle of Recuperation) can prevent injury from excessive exercise (Principle of Overuse). However, too much time between exercise bouts can cause the body to lose adaptations made over the course of the exercise program (Principle of Reversibility).
Which of the following accounts for the largest component of the average adult's total daily energy expenditure?
Basal metabolism
Twenty-year-old Blake is participating in a triathlon (long-distance swim, bike, and run) that will require him to compete for several hours straight. After three hours of sustained exercise, what are the main sources of energy that will continue to fuel Blake as he participates in the triathlon?
Blood glucose and plasma free fatty acids
Ashlyn is a 16-year-old soccer player who, over the past six months, has been experiencing fatigue during her soccer matches. Her high school matches are usually about two or three hours after school and Ashlyn rarely eats a snack or meal after school. To help prevent fatigue during her soccer match, Ashlyn should consume a healthy, _______-rich snack after school and before her soccer matches.
Carbohydrate
Carbohydrates are an important macronutrient for fueling muscles. During exercise, what are the body's sources of carbohydrates? Check all that apply.
Carbohydrate can come from glycogen stored in the muscle cells. Carbohydrate can come from production by the pancreas. Carbohydrate can come from glycogen stored in the liver cells
Santiago plays competitive basketball. Which of the following statements are true concerning recommendations of what Santiago should consume DURING a basketball game? Check all that apply.
Consume adequate water Consume a sports drink as a source of carbohydrate and electrolytes Consume protein, such as a protein shake Consume small amounts of fat, such as from almonds or walnuts
Which of the following is NOT one of the overarching guidelines from the 2015-2020 Dietary Guidelines for Americans?
Consume only plant-based foods.
Carlos has been trying to gain weight by working out and eating more kcal. Over the past six months, Carlos has put on 20 extra pounds. How will this weight gain impact his energy expenditure if his exercise bouts remain the same?
Energy expenditure will increase.
Match each of the following terms with the correct explanation.
Energy necessary to absorb, transport, store, and metabolize food after a meal.-TEF A building process, including making more complex substances from individual nutrients (e.g., making glycogen from individual glucose molecules).-anabolism The sum total of all physical and chemical changes that take place within the body.-metabolism Energy necessary for a person to sustain normal physiological function when at rest. BMR
Calorimeters were developed to measure both chemical and mechanical energy.
False
The MET is a unit that represents multiples of the thermal energy expenditure rate.
False
Which of the following would be considered a component of health-related fitness?
Flexibility
Drag each food group label to the matching food items on MyPlate.
Fruit vegetable protein grains dairy
Match each of the following examples of dietary supplements with the category in which it fits.
George takes a supplement containing ma huang-herb Evelyn takes a supplement containing folate-vitamin Maurice takes a supplement containing leucine-amino acid Bernadette takes a supplement containing calcium- mineral
Which of the following groups of athletes may be susceptible to a nutrient deficiency due to inadequate or sporadic caloric intake?
Gymnasts and ballet dancers Endurance athletes attempting to improve efficiency through weight loss Wrestlers attempting to make a low weight class Bodybuilders trying to attain a low body fat percentage All of these groups may be susceptible to a nutrient deficiency*
Which of the following factors is generally associated with an increase in resting energy expenditure?
Having a larger muscle mass, as compared to body fat
Which of the following chronic diseases may be prevented by appropriate lifestyle behaviors? Check all that apply.
Heart Disease Cancer Stroke Osteoporosis Diabetes
According to data from 2015, the leading cause of death in the United States is _______.
Heart disease
Karl is exercising on the elliptical machine at the gym. As the intensity of his physical activity increases, his oxygen consumption will _______.
Increase
Which of the following leading causes of death in the United States is NOT generally associated with one's diet and physical activity habits?
Influenza and pneumonia
Which of the following factors is the MOST important impacting the thermic effect of exercise (TEE), also called the exercise metabolic rate (EMR)?
Intensity of the physical activity
The map below shows the percentage of the population who are physically inactive in the United States. Based on this map, people in which of the following states are LEAST likely to engage in regular physical activity?
Kentucky
In many cases, fatigue during physical activity can be prevented and/or managed through proper physiological, psychological, and biomechanical training. Which of the following is considered psychological training to prevent fatigue?
Meeting with a sports psychologist to manage the stress of competition
Chromium and boron supplements would be an example of which major classification of nutritional supplement?
Mineral
Classify each of the following activities as moderate- or vigorous-intensity exercises.
Modern- doubles tennis golf Pilates vigorous- singles tennis jogging competitive basketball
Which energy system leads to ATP production through the Krebs Cycle?
Oxygen
Phosphocreatine (PCr) is a high-energy compound that can be used to re-form ATP and is useful during bursts of activity that need maximal muscle contraction for at most 60 seconds. Which of the following statements about PCr and exercise is true? Check all that apply.
PCr can replenish ATP rates fast enough to meet energy demands of quick, powerful actions like shotputting and bench pressing.
As she is training for the upcoming New York marathon, Jaelyn started running 4 miles daily and after 6 months, she is running 25 miles daily. This is an example of which of the following principles?
Progression
Which of the following is NOT a major source of energy during physical activity?
Protein in muscle tissues
Nutritional quackery is common in the food, supplement, and health industry. Drag the product's claim to the "red flag" that it most likely represents as related to nutritional quackery.
Recommendations that promise a quick fix- better eye sight Recommendations based on a single study- one study shows Dire warnings of dangers from a single product or regimen eating fish can cause Claims that sound too good to be true burn fat by
Sound nutrition research involving exercise performance is best performed using placebo-controls, cross-over designs, and double-blinded strategies when evaluating nutritional ergogenic aids. In which of the following publications would you be LEAST likely to find such a study?
Runner's World
The label below is for a bag of whole almonds. Based on the Nutrition Facts Panel, which of the following statements are correct? Check all that apply.
Salt has been added to the almonds to enhance their taste. The almonds are a good source of vitamin C The almonds naturally supply fat.The almonds naturally supply fat. One serving of the almonds provides about 6 grams of protein. The almonds are a source of iron.
The label below is for a bag of whole almonds. Based on the Nutrition Facts Panel, which of the following statements are correct? Check all that apply.
Salt has been added to the almonds to enhance their taste. The almonds are a good source of vitamin C.t The almonds naturally supply fat. One serving of the almonds provides about 6 grams of protein. The almonds are a source of iron.
Which of the following energy stores in the human body stores the FEWEST kcal of potential energy?
Serum glucose
Which of the following statements are true concerning the ingredient list shown below? Check all that apply.
The ingredient in the lowest concentration in the crackers is enriched flour The crackers have been enriched with several vitamins and minerals The crackers contain milk products
Place the nutrition term into the appropriate sentence.
The science of nutrition involves the relationship between food and health. Chemical substances that are found in foods are called nutrients. We receive energy in the form of kcal contained in foods we eat. A nutrient is considered to be essential if, when left out of the diet, it leads to a decline in biological function.
A diet lacking calcium and/or vitamin D has been associated with an increased risk for osteoporosis.
True
A risk factor is a health behavior associated with a particular disease.
True
Arthur is an elite long-distance cyclist who has achieved much success in his sport. Genetically, Arthur likely has a higher concentration and activity of type I muscle fibers, as compared to type IIa or type IIb muscle fibers.
True
Health status, age, gender, weight, height, and level of physical activity all influence one's EER.
True
Corinne is training for a half-marathon. On long-run days, which of the following snacks would be the most appropriate to consume after one hour of running?
Turkey sandwich
Which of the following statements regarding nutrient density is TRUE?
Variety of many nutrient-dense foods in your diet aids in meeting nutrient needs.
Determine whether the breakfast is appropriate for a vegan, lactovegetarian, or lactoovovegetarian and drag the breakfast to its appropriate classification.
Vegan- oat meal made with soy milk Lactovegetarian- whole wheat toast llactoovovegetarian omlet made with two eggs
Nutrients can be classified as essential or nonessential. Which of the following does not correctly describe an example of a nutrient and why it is essential?
Vitamin A is essential because consuming too much supplemental vitamin A during pregnancy can cause birth defects.
Which of the following micronutrients is NOT required to be listed on the main part of the new Nutrition Facts panel (2018 food label)?
Vitamin C
Nutritional quackery can refer to _________. Check all that apply.
a fake practitioner deceitful promotion of a worthless product products approved by the FDA
Type IIa muscle fibers _________.
are known as fast-twitch red fibers
The main energy source for the lactic acid system during exercise is _________
carbohydrate
A _______ is a group of research participants who have the same general characteristics.
cohort
According to the _______, as exercise intensity increases, the body starts relying less on fat and more on carbohydrate as the primary fuel source for the physical activity.
crossover concept
A healthy diet can impact exercise or sports performance in many ways. All of the following are specific benefits of a healthy diet on physical performance except
decreased muscle tissue growth
Dietary supplements may contain _________.
essential vitamins and minerals herbal products such as gingko various amino acids All of these choices are correct.*
Adiponectin is the major cytokine produced in muscle cells.
false
Epidemiological research is used to establish a cause-and-effect relationship between a specific aspect of diet and sports performance.
false
The American College of Sports Medicine and the American Diabetes Association note that participation in regular physical activity improves blood glucose control and can prevent or delay type 1 diabetes
false
The lactic acid system is a direct source of energy for muscular contraction.
false
According to data from 2015, the leading cause of death in the United States is _______.
heart disease
A vegetarian diet differs from a traditional animal-based diet in that a well-planned vegetarian diet is typically _________.
higher in dietary fiber than a traditional animal-based diet
Most plasma free fatty acids are obtained from _______.
hydrolysis of stored fat
Which of the following activities in generally considered vigorous-intensity?
icycling at a rate of 15 mph
All of the following are laboratory techniques used to measure the role of the lactic acid system in exercise EXCEPT _________.
maximal oxygen uptake
A _______ is a type of research project that involves a statistical analysis of previously published studies. This type of project provides a quantitative analysis from multiple research studies and can provide strong evidence in regards to the effects of a certain dietary factor or ergogenic aid on exercise performance.
meta-analysis
Callie is running in a 5K charity race. Her pace is about 8 mph. At that pace, Callie is likely burning _______ kcal per minute.
more than 10
Type IIb muscle fibers _________.
produce energy primarily by anaerobic processes
The oxygen system _________.
produces ATP in rather large quantities from other energy sources in the body
All of the following are key objectives of sports nutrition for athletes except _______.
promoting rapid weight gain
A _______ is a lifestyle behavior, such as cigarette smoking or inactivity, that has been associated with a particular disease.
risk factor
To determine a person's total daily expenditure (TDEE), add together their basal energy expenditure (BEE), thermic effect of food (TEF), and _______.
thermic effect of exercise (TEE)
A granola bar has 10 grams of carbohydrate, 2 grams of fat, and 1 gram of protein. The granola bar provides 62 kcal.
true
In some athletes, supplementing with creatine may maximize muscle PCr levels and enhance performance.
true
Sports performance is primarily determined by genetic characteristics and state of training, but nutritional strategies may be used to enhance performance in certain sports.
true
The TDEE includes energy needed to maintain physiological processes, to ingest and digest food, and to perform physical activity.
true
higher in dietary fiber than a traditional animal-based diet
true
Put each of the following activities into the correct category as examples of either structured or unstructured physical activity.
unstructured vaccuming swinging on a playground structured water aerobics running
The nutrients that are primarily responsible for helping to regulate bodily processes are _______.
vitamins, minerals, and protein
