Nutrition Ch. 7,8,9

Too much of this mineral can slow and eventually stop the heart, therefore supplementation should be taken only under the care of a physician.

Potassium

A deficiency associated with inadequate levels of vitamin C is:

Scurvy

A good indicator of quality of a dietary supplement is the voluntary _____ verification mark.

U.S. Pharmacopeia (USP)

Eating a large amount of foods with these pigments can cause your skin to acquire an orange tinge or color.

carotenoids

True or false? Dietary supplements are regulated by the FDA in the same manner that all prescription and over-the-counter drugs are.

false

True or false? For exercise lasting less than 60 minutes, sports drinks containing carbohydrate are necessary to promote rapid absorption, and to maintain hydration and energy levels.

false

True or false? Generally, thirst is a reliable guide to avoid dehydration.

false

True or false? Vitamin E deficiency is relatively common and includes dizziness, loss of appetite, and irritability.

false

True or false? Vitamin K is required for blood clotting and for skin elasticity.

false

Endurance training enhances the body's use of ____ as fuel.

fat

Which of the following energy systems is aerobic (require oxygen in order to work)?

oxygen energy system

True or false? A lack of this mineral, zinc, can create a condition that resembles the night blindness caused by vitamin A deficiency.

true

True or false? Adipose tissue contains about 90 percent of the vitamin E in our bodies, and the rest is found in virtually every cell membrane in every tissue

true

True or false? Although less than 1% of body calcium is in blood and soft tissue, that small amount is vitally important in muscle contraction, nerve impulse transmission, blood clotting, and cell metabolism.

true

True or false? Animal products tend to have a fairly constant vitamin level, but the vitamin content of fruit and vegetables may vary depending on factors such as sunlight, moisture, and growing conditions.

true

True or false? Because of possible vitamin A toxicity, pregnant women should be wary of retinol-containing supplements and avoid retinoid-containing medications.

true

True or false? Carbohydrate loading for events lasting less than 60 to 90 minutes provides little benefit.

true

True or false? Drinking fluids high in glucose after exercise can partially compensate for and decrease the negative effects of glycogen depletion.

true

True or false? Good guidelines to consider if selecting a multivitamin supplement is that the supplement contains at least 20 different vitamins and minerals, each no more than 100% of its Daily Value.

true

True or false? If you do not eat enough calcium in your diet, and your blood calcium levels fall as a result, your body will draw on reserves of calcium and phosphorus in bones in an effort to maintain blood calcium levels.

true

True or false? In adults, vitamin K deficiency is extremely rare and occurs in people with fat malabsorption problems.

true

True or false? Prior to supplementation and fortification programs, deficiency of iodine was more common in the Midwest region of America.

true

True or false? Taking a vitamin at megadose levels can cause that vitamin to act as a drug, rather than as a supplement.

true

True or false? The first nutrition priority for athletes should be to obtain adequate energy intake.

true

True or false? The main purpose of carbohydrate loading for athletes is the maximization of muscle glycogen stores.

true

True or false? Vitamin D is unique because, given sufficient sunlight, your body can make all that it needs and dietary vitamin D intake is not necessary.

true

An effective way to replenish glycogen stores after an event is to consume _______ of body weight within __________ of completing the exercise.

1 to 1.5 grams/kg, 30 minutes

Match each weight-loss practice/behavior with its suggested consequence. 1. Dehydration and electrolyte imbalance, no fat loss 2. Dehydration, heat injury, no fat loss 3. Dehydration. acid-base and electrolyte imbalances, esophageal tears and GI bleeding 4. Loss of lean body mass and decreased metabolic rate

1. Diuretics 2. Fluid restriction 3. Self-induced vomiting 4. Fasting

Select each of the following that are benefits of eating a high-carbohydrate diet during training periods.

1. Helps increase glycogen stores and extend endurance 2. May prevent physical fatigue 3. May prevent mental fatigue

Select each of the correct statements that describe creatine as it is used as a performance-enhancing supplement.

1. Muscles store creatine mainly as creatine phosphate, which functions as part of the ATP-CP energy system 2. Has been shown to increase muscle performance in short-duration, high-intensity resistance exercises 3. It appears that the benefit of creatine diminishes as the length of time spent exercising increases

Match each major function with the corresponding fat-soluble vitamin. 1. Regulation of blood calcium, bone health, regulation of cell differentiation and growth 2. Blood clotting, bone health/sustaining bone mineral density 3. Vision, cell differentiation, immunity, reproduction, bone health 4. Protection and maintenance of cellular membranes through antioxidant capacity

1. Vitamin D 2. Vitamin K 3. Vitamin A 4. Vitamin E

We usually achieve our peak bone mass around the age of:

30

Which energy system can power an all-out effort for 3 to 15 seconds?

ATP-CP

During the first one to two hours of running a race (marathon), glycogen stores drop steadily to about 1/3 of their starting levels. About how long into the run will glycogen stores become almost entirely depleted?

About 3 hours

a natural stimulant that is thought to affect athletic performance through facilitating signals between the nervous system and the muscles as well as decreasing an athlete's perceived effort during exercise is:

Caffeine

Although our sense of thirst usually reminds us to drink enough so that we don't become dehydrated, it is an unreliable signal during hot weather or during heavy exercise when fluid losses through perspiration are high. Which of the following explains how your body knows when it needs to conserve water?

Cells in the brain signal the pituitary gland to release antidiuretic hormone, which signals the kidneys to conserve water.

Vitamin A deficiency is rare in North America and Western Europe, however it is the leading cause of _____ worldwide.

Childhood blindness

Select each of the following which are signs of dehydration as it relates to exercise/activity.

Elevated heart rate at a given exercise intensity Increased rate of perceived exertion during activity Decreased performance Increased appetite

True or false? 10 to 15 minutes of daily sunshine will provide the human body with an adequate supply of Vitamin C.

False