Nutrition Test 2- chap 4, 5, 6, 7, & 8
20. The maximal amount of energy that may be derived from exogenous carbohydrate is approximately ________ grams per minute. A. 1-2 B. 2-3 C. 3-4 D. 4-5
A. 1-2
The recommended protein intake for an individual trying to gain muscle mass through strength training is ________ grams of protein per kilogram body weight. A. 1.6-1.7 B. 1.2-1.4 C. 1.0-0.8 D. 0.5-0.7
A. 1.6-1.7
19. In order to improve your serum lipid profile you should limit your total intake of saturated and trans fat to less than ________ percent of dietary Calories. A. 10 B. 12 C. 15 D. 30
A. 10
3. Each gram of carbohydrate contains approximately _____ Calories. A. 4 B. 5 C. 7 D. 9
A. 4
1. How many Calories does one gram of fat yield? A. 9 B. 7 C. 5 D. 4
A. 9
18. Vitamin intake may be inadequate for which of the following reason(s)? A. A diet high in processed foods that are not prepared properly. B. Fruits and vegetables should be stored at room temperature in direct light to minimize vitamin loss. C. Excessive vitamin losses involved with cooking with a microwave or in waterless cookware. D. All of the answers are correct.
A. A diet high in processed foods that are not prepared properly.
20. Which of the following statements is correct for vitamin supplements? A. A megadose is generally defined as an amount ten times the RDA, although it is sometimes lower for certain vitamins B. Vitamin/mineral overdoses result in about 1,000 fatalities in the United States each year C. You should buy supplements containing 200 percent of the RDA for all vitamins and minerals D. National brands of supplements are more expensive, but have less impurities, thus, they are a more prudent choice
A. A megadose is generally defined as an amount ten times the RDA, although it is sometimes lower for certain vitamins
54. Which of the following is true regarding calcium absorption? A. Calcium in milk more absorbable because of Vitamin D B. Phytates in legumes and oxalates in spinach increase absorption of calcium C. Excessive sodium intake reduces excretion of calcium D. Excessive protein intake reduces excretion of calcium
A. Calcium in milk more absorbable because of Vitamin D
18. Chromium is essential in human nutrition. Which of the following statements is correct when considering chromium's effect on the body? A. Chromium potentiates the activity of insulin and may also affect protein metabolism B. Recent studies support previous ones that found chromium picolinate supplementation enhanced body composition by decreasing body fat and increasing lean body mass C. Chromium acts as a therapeutic agent, as well as a nutrient D. There is a reliable measure of chromium states in the body, so deficiencies can easily be identified
A. Chromium potentiates the activity of insulin and may also affect protein metabolism
Research involving creatine supplementation has shown it to have a positive ergogenic effect on all but which of the following? A. Gains in either total body mass or lean body mass B. Energy metabolism when treadmill running at 50-90 percent of VO2 max C. Anaerobic endurance tests such as running performance in 300 meters D. Tasks characterized by repetitive high-intensity exercise bouts with brief recovery periods
A. Gains in either total body mass or lean body mass
15. Research supports which of the following statements on iron supplementation? A. If iron-deficiency anemia exists, iron therapy could help to increase physical performance B. With iron-deficient, nonanemic subjects, iron supplementation will improve VO2 max C. With normal hemoglobin levels, iron supplementation will improve VO2 max D. High iron stores will increase the risk of CHD
A. If iron-deficiency anemia exists, iron therapy could help to increase physical performance
2. Which of the following statements concerning mineral deficiencies or excesses is INCORRECT? A. If the diet intake is sufficient, minerals are readily absorbed from the intestine B. Additional minerals may be needed for the synthesis of new tissues associated with physical training C. The body may absorb more of a mineral from food and excretes less when a deficiency occurs D. Excessive consumption of minerals may cause a number of health problems, even in relatively small doses
A. If the diet intake is sufficient, minerals are readily absorbed from the intestine
50. Which of the following is true about mineral balance? A. In response to short-term over or under ingestion of a given mineral, humans will adapt by excreting more or absorbing more, respectively, of that mineral. B. Minerals are needed in such small amounts that a mineral imbalance never happens. C. Humans can only regulate mineral balance over a long time period, thus short term imbalances will result in poor exercise performance. D. Mineral balance is a very intricate process and cannot be accomplished by diet alone.
A. In response to short-term over or under ingestion of a given mineral, humans will adapt by excreting more or absorbing more, respectively, of that mineral.
5. Which of the following is true of fructose? A. It is absorbed more slowly than glucose B. It is absorbed more quickly than glucose C. provides more carbohydrate per gram than glucose D. Recommendations are for consumption of a 8-10% solution during exercise
A. It is absorbed more slowly than glucose
50. Because vitamin A is fat soluble: A. It is easily stored by the body and can be toxic when consumed in excessive amounts B. it must go through beta-oxidation in order to be used for fuel C. it must be ingested in high amounts when exercising to burn additional fat stores D. it is poorly absorbed during digestion
A. It is easily stored by the body and can be toxic when consumed in excessive amounts
14. Vitamin C has been the subject of much controversy. Which of the following statements is true for ascorbic acid? A. Its principal role is the synthesis of collagen, but it is also involved in the formation of certain hormones and neurotransmitters B. The male adult RDA for vitamin C is 60 mg/day C. Vitamin C supplementation increases physical performance capacity in subjects who are not vitamin deficient D. There are no detrimental effects of taking mega doses of vitamin C
A. Its principal role is the synthesis of collagen, but it is also involved in the formation of certain hormones and neurotransmitters
26. Which lipid dietary component appears to be most likely to cause an increase in serum cholesterol and the development of atherosclerosis? A. Saturated and trans fats B. polyunsaturated and linolenic fatty acids C. monounsaturated and oleic fats D. omega-3 and eicosapentanoeic fatty acids E. phospholipids and triglycerides
A. Saturated and trans fats
21. Which of the following is a dietary recommendation that will help ensure adequate amounts of nutrients in the diet? A. Select a wide variety of foods from all the food groups and within each group B. Since all minerals are replaced in the enrichment process, it isn't necessary to watch the amount of processed foods you consume C. A basic principle to follow is to select a diet that provides your RDA for iron and chromium; consequently, you will receive adequate amounts of the other minerals D. A one-a-day vitamin-mineral supplement may be necessary for those who are known to have poor nutritional habits, but the tablet should contain up to, but no more than 150 percent of the RDA for any mineral
A. Select a wide variety of foods from all the food groups and within each group
48. Which of the following is a fat substitute, not a carbohydrate substitute? A. Simplesse B. Aspartame C. Splenda D. Saccharine E. Sucralose
A. Simplesse
11. Which one of the following may affect the amount of iron absorbed into the body? A. Small amounts of meat added to grain products enhance iron absorption B. Vitamin C facilitates heme iron absorption C. Tea increases iron absorption D. Certain mineral supplements, particularly calcium, will enhance the absorption of nonheme iron
A. Small amounts of meat added to grain products enhance iron absorption
A decreased plasma glutamine level in over-trained athletes was hypothetically linked to impairment of the immune system. A. True B. False
A. TRUE
A sufficient amount of carbohydrate Calories must be present to provide a protein-sparing effect. A. True B. False
A. TRUE
According to the American College of Sports Medicine, endurance and resistance athletes should consume 1.2-1.7 grams of protein per kilogram bodyweight per day. A. True B. False
A. TRUE
Endurance training appears to increase the capacity of the muscle to derive energy from protein. A. True B. False
A. TRUE
Glycogenic amino acids are converted to carbohydrates by gluconeogenesis, and ketogenic amino acids may be metabolized to acetyl CoA, utilized in the Krebs cycle or converted to fats; thus, the energy content is not wasted. A. True B. False
A. TRUE
If even one of the twenty amino acids necessary for protein synthesis is in short supply, protein construction may be blocked. A. True B. False
A. TRUE
Low protein intake negatively affects bone health. A. True B. False
A. TRUE
Most well-controlled research involving acute BCCA supplementation has reported no significant ergogenic effects on exercise performance. A. True B. False
A. TRUE
Plants provide good sources of protein and may supply all the essential amino acids necessary for human nutrition when certain foods, such as grains and legumes, are eaten together. A. True B. False
A. TRUE
Proteinuria has been observed in a variety of sports, and research suggests that the greater the intensity of the exercise, the greater the loss of protein. A. True B. False
A. TRUE
Short-term protein deficiency is not likely to cause any serious health problems. A. True B. False
A. TRUE
The protein-sparing effect spares the utilization of protein as an energy source and allows it to be used for more important metabolic functions. A. True B. False
A. TRUE
The thermic effect (TEF) is greater for protein compared to carbohydrate and fat. A. True B. False
A. TRUE
9. Which of the following is true of vitamin E? A. The RDA for vitamin E is given in alpha tocopherol equivalents B. Vitamin E is a water-soluble vitamin C. A well-planned experiment by Kobayashi demonstrated that vitamin E would improve VO2 max and increase aerobic endurance in well trained athletes at sea level D. It cannot be stored in the body
A. The RDA for vitamin E is given in alpha tocopherol equivalents
16. Which of the following statements regarding Omega-3 fatty acids is correct? A. They may be metabolized to produce prostaglandin E, which may stimulate the release of human growth hormone B. They may be incorporated in the membrane of the red blood cell, making the RBC more resistant to flow C. They have been theorized to be ergogenic for endurance athletes only D. There is sufficient scientific support for them to be classified as an ergogenic agent
A. They may be metabolized to produce prostaglandin E, which may stimulate the release of human growth hormone
4. Excessive amounts of which of the following vitamins is most likely to be fatal? A. Vitamin A B. Vitamin B2 (Riboflavin) C. Vitamin B1 (Thiamin) D. Biotin
A. Vitamin A
16. Which of the following vitamins is NOT a fat soluble vitamin? A. Vitamin B12 B. Vitamin E C. Vitamin D D. Vitamin A
A. Vitamin B12
49. Your physician has just informed you that you have a biochemical deficiency of vitamin C. She was able to determine this by: A. administering a blood test and finding low vitamin C levels B. analyzing your diet and finding low vitamin C intake C. determining that you have impaired collagen formation and increased free radical damage D. diagnosing that you suffer from the disease scurvy
A. administering a blood test and finding low vitamin C levels
Which of the following is not an essential amino acid? A. alanine B. leucine C. isoleucine D. valine E. tryptophan
A. alanine
24. Which of the following statements relative to cholesterol is false? A. all healthy diets should contain no cholesterol at all B. your body will manufacture most of the cholesterol that it needs C. cholesterol is a vital part of the structure of most body cells D. cholesterol is involved in the formation of certain compounds in the body, such as several hormones and bile salts E. excessive accumulation of cholesterol in the blood may pose a high risk for the development of coronary heart disease
A. all healthy diets should contain no cholesterol at all
32. Which nutrients consumed in excess may pose a risk of kidney damage and other soft tissues such as the blood vessels? A. calcium and vitamin D B. fiber and vitamin C C. B12 and copper D. Riboflavin and phosphorus E. Vitamin E and selenium
A. calcium and vitamin D
During exercise, the intake of which of the following nutrients will provide the most significant protein sparing effect, i.e., decrease the use of protein as an energy source? A. carbohydrate B. medium chain triglycerides C. carnitine D. thiamin, riboflavin, and niacin E. caffeine
A. carbohydrate
The major energy food for high intensity aerobic endurance sport performance is: A. carbohydrate B. fat C. protein D. water E. alcohol
A. carbohydrate
Which is most likely to be a complete, high-quality protein food? A. cheddar cheese B. peanut butter C. green peas D. corn E. macaroni
A. cheddar cheese
36. Most of the B vitamins function in human metabolism as A. coenzymes B. hormones C. antioxidants D. a source of Calories E. activators of mineral metabolism
A. coenzymes
Which of the following is not an example of complementary proteins? A. corn tortilla and wheat bread B. whole wheat bread and beans C. Spanish rice and refried beans D. Peanut butter and whole wheat bread E. Corn and lima beans (Succotash)
A. corn tortilla and wheat bread
48. The B vitamins play major roles in: A. facilitating energy production and making red blood cells B. maintaining skin health and decreasing oxidative damage to skin cells C. decreasing free radicals and increasing epinephrine from the brain D. increasing fatty acid mobilization from adipose tissue and serving as neurotransmitters
A. facilitating energy production and making red blood cells
48. Which hormone is released from the pancreas and generally increases the rate of gluconeogenesis in the liver? A. glucagon B. cortisol C. epinephrine D. human growth hormone E. adrenalin
A. glucagon
Which hormone is released from the pancreas and generally increases the rate of gluconeogenesis in the liver? A. glucagon B. cortisol C. epinephrine D. human growth hormone E. adrenalin
A. glucagon
45. Fresh fruits and vegetables are generally A. high in potassium and low in sodium B. high in iron and low in the B vitamins C. high in vitamin A and low in vitamin C D. high in iron and low in calcium E. high in protein and low in fat
A. high in potassium and low in sodium
18. The form by which cholesterol is transported in your blood may be related to the development of atherosclerosis. In general, A. high levels of high-density lipoproteins, which act in a process known as reverse cholesterol transport, appear to lower the chances of developing atherosclerosis. B. a high ratio of low-density lipoproteins to total cholesterol indicates a very low risk for developing coronary heart disease. C. high levels of high-density lipoproteins are associated with the formation of plaque because they are prone to oxidation by macrophages. D. None of the answers are correct.
A. high levels of high-density lipoproteins, which act in a process known as reverse cholesterol transport, appear to lower the chances of developing atherosclerosis.
44. By definition, which of the following is not classified as a major mineral (macromineral)? A. iron B. calcium C. phosphorus D. potassium E. chloride
A. iron
6. Linoleic acid A. is an essential fatty acid that must be supplied in the diet. B. daily requirements range from 6-7 grams per day. C. is hard to obtain in adequate amounts on a vegetarian diet. D. is a saturated fatty acid that must be supplied in the diet.
A. is an essential fatty acid that must be supplied in the diet.
21. The level of serum triglyceride that is considered desirable is ______ milligrams per deciliter of blood. A. less than 150 B. 200-300 C. 300-400 D. more than 400
A. less than 150
Supplementation with some amino acids has been theorized to decrease the formation of serotonin in the brain and possibly help delay the onset of central nervous system fatigue in prolonged aerobic endurance exercise. Which amino acids are theorized to do this? A. leucine, isoleucine, and valine B. arginine, ornithine, and inosine C. tryptophan, arginine, and creatine D. inosine, creatine, and alanine E. asparagine, aspartic acid, and glutamine
A. leucine, isoleucine, and valine
32. Which essential fatty acids are needed in the diet? (Hint: An AI has been set for both.) A. linoleic and alpha-linolenic B. oleic and canoleic C. stearic and linoleic D. palmitic and stearic E. palmitic and palmitoleic
A. linoleic and alpha-linolenic
28. Which of the following is not a monosaccharide? A. maltose B. glucose C. fructose D. galactose
A. maltose
33. Which vitamin may block the release of free fatty acids from adipose tissue and thus may decrease a source of potential energy during exercise? A. niacin B. thiamin C. folate D. pantothenic acid E. B12
A. niacin
39. This disease is prevalent in the elderly and may be due to an inadequate calcium intake during childhood, adolescence, and young adulthood? A. osteoporosis B. rickets C. xerophthalmia D. marasmus E. pernicious anemia
A. osteoporosis
Nitrate supplementation has been shown to: A. reduce blood pressures B. stimulate muscle tissue growth C. buffer lactic acid D. increase fat oxidation
A. reduce blood pressures
HMB supplementation appears to offer the greatest benefit to: A. resistance trained individuals B. endurance trained individuals C. untrained individuals D. elderly individuals
A. resistance trained individuals
17. Zinc is found in virtually all tissues in the body and A. small amounts of zinc supplements do not appear to pose any major problems to the healthy individual. B. supplements of 50 mg per day, have been observed to produce anemia, decrease the HDL cholesterol level, impair the immune system, and may even be fatal. C. low levels of zinc in the serum indicate low levels of zinc in the muscles, and performance will be impaired. D. mild dietary zinc deficiency is common in areas where consumption of grain products is relatively low and consumption of animal protein is relatively high.
A. small amounts of zinc supplements do not appear to pose any major problems to the healthy individual.
18. Complex carbohydrates are primarily found in A. starchy vegetables and whole grains. B. fresh, but not frozen, fruits and vegetables. C. green, leafy vegetables and fruits. D. whole grains and citrus fruits.
A. starchy vegetables and whole grains.
47. What do bisphosphonates, calcitonin, Evista, Fosamax, Forteo, and Boniva have in common? A. they are drugs or hormones used to prevent osteoporosis B. they are antioxidant enzymes C. they are other names for phosphates, calcium and iron supplements D. they are used to help prevent hyponatremia when exercising in the heat E. they are drugs used to help prevent pernicious anemia
A. they are drugs or hormones used to prevent osteoporosis
14. The most practical way to determine if muscles have increased their glycogen stores would be A. to keep an accurate record of your body weight. B. to have a muscle biopsy taken. C. to keep an accurate record of carbohydrates ingested and convert this to caloric intake. D. to strictly follow the classic program and assume that the stores have increased
A. to keep an accurate record of your body weight.
46. In order to increase the absorption of iron, vegetarians should eat iron-rich plant foods with which of the following? A. vitamin C B. calcium C. phytic acid D. high fiber supplements E. zinc
A. vitamin C
36. About what percentage of the dietary iron (combined heme and nonheme iron) is absorbed from the digestive tract in the normal American diet? A. less than 1 B. 10 C. 40 D. 60 E. 80
B. 10
What is the Acceptable Macronutrient Distribution Range (AMDR) for protein? A. 6-10 percent of daily caloric intake B. 10-35 percent of daily caloric intake C. 20-45 percent of daily caloric intake D. 45-65 percent of daily caloric intake E. 70-80 percent of daily caloric intake
B. 10-35 percent of daily caloric intake
A general recommendation for daily caloric intake for protein is _________ percent. A. 9-10 B. 12-15 C. 15-20 D. 20-25
B. 12-15
44. What is the AMDR for daily total fat intake, as a percentage of daily calories? A. 10-20 B. 20-35 C. 30-45 D. 45-65 E. 55-75
B. 20-35
42. What is the Adequate Intake (AI) for total fiber for young adult females and males, respectively? A. 12 grams, 15 grams B. 25 grams, 38 grams C. 45 grams, 65 grams D. 80 grams, 130 grams E. 130 grams, 160 grams
B. 25 grams, 38 grams
If daily dietary protein is obtained with a mixture of animal and plant foods, a ratio of animal to plant protein of _________ would be similar to the use of animal protein alone. A. 40:60 B. 30:70 C. 20:80 D. 10:90
B. 30:70
15. What is the recommended amount of carbohydrate that should be consumed 4 hours prior to exercise for an individual participating in intense training? A. 8-10 g/kg body weight B. 4-5 g/kg body weight C. 1-2 g/kg body weight D. there are no such recommendations
B. 4-5 g/kg body weight
2. The Acceptable Macronutritent Distribution Range recommends a dietary carbohydrate intake of ________ percent of the total daily caloric intake. A. 65-70 B. 45-65 C. 45-55 D. None of the answers are correct.
B. 45-65
22. Over the 24-hour period, the rate of muscle glycogen recovery is _____ percent per hour. A. 2-4 B. 5-7 C. 8-10 D. 11-13
B. 5-7
9. For athletes involved in preparation for prolonged heavy exercise, it is recommended that _________ percent of their Calories should be obtained from carbohydrates. A. 40-50 B. 60-70 C. 20-30 D. 80-90
B. 60-70
57. About _____________ of women in the United States consume less than the RDA for calcium in their diet. A. 100% B. 75% C. 50% D. 25%
B. 75%
For adults, how many essential amino acids are there? A. 6 B. 9 C. 12 D. 14 E. 20
B. 9
19. Which of the following is a valid reason for vitamin supplementation? A. Diseases and disorders will increase the RDA for all vitamins B. Antibiotics kill intestinal bacteria and decrease the production of certain vitamins C. Use of drugs, such as oral contraceptives and insulin will increase the need for all vitamins D. The lack of the intrinsic factor for vitamin C
B. Antibiotics kill intestinal bacteria and decrease the production of certain vitamins
42. Riboflavin is also known as vitamin A. B1 B. B2 C. B3 D. B6 E. B12
B. B2
16. Although more research is needed, which of the following carbohydrate substrates have been shown to have the potential for ergogenic effects? A. Fructose 1, 6-diphosphate salts. B. Dihydroxyacetone and pyruvate. C. Lactate salts. D. All of these choices are correct.
B. Dihydroxyacetone and pyruvate.
As a person goes through his/her life cycle, the amount of protein per unit body weight remains at a constant ratio. A. True B. False
B. FALSE
Aspartates, in dosages of approximately 5 grams, have been reported to increase blood levels of free fatty acids and decrease levels of blood ammonia, which have been associated with improved performance. A. True B. False
B. FALSE
Chondroitin and/or glucosamine supplements will prevent the development of joint pain or osteoarthritis in young, healthy athletes. A. True B. False
B. FALSE
Creatine supplementation increases the risk for muscle cramps. A. True B. False
B. FALSE
Infusing amino acids, such as arginine and lysine, has been shown to increase the secretion of human growth hormone and enhance muscular development and strength. A. True B. False
B. FALSE
Recent recommendations, based on reputable research, list the range for dietary protein to be from 10-30 grams of protein per kilogram body weight per day. A. True B. False
B. FALSE
Some scientists have proposed that low levels of serum-free tryptophan in conjunction with high levels of branched-chain amino acids may be a major factor in the origin of fatigue during prolonged endurance exercise. A. True B. False
B. FALSE
Some studies investigating the impact of chondroitin and/or glucosamine supplementation on symptoms of arthritic pain have shown that they do relieve pain and improve mobility. A. True B. False
B. FALSE
Sports anemia has been shown to be prevalent in all subjects initiating a strenuous training program, and it is suggested that balanced diets be enhanced with protein supplements. A. True B. False
B. FALSE
The International Society of Sports Nutrition recommends that athletes consume a 1:3-4 ratio of carbohydrates to protein within 30 minutes of exercise to enhance recovery. A. True B. False
B. FALSE
The body can store excess amino acids for later use. A. True B. False
B. FALSE
There are thirteen amino acids that cannot be manufactured in the body. A. True B. False
B. FALSE
There is a great deal of scientific evidence to support the use of HMB supplementation as an anabolic agent for strength-trained individuals. A. True B. False
B. FALSE
There is a preponderance of research evidence indicating that high-protein diets confer an advantage in strength development. A. True B. False
B. FALSE
When discussing the possible ergogenic effect of specific amino acids, which statement is FALSE? A. Inosine supplementation does not have an ergogenic effect on aerobic endurance performance. B. Glycine is involved in the formation of phosphocreatine and has been recently shown to positively affect physical performance. C. Creatine supplementation has improved performance in very-high-intensity exercise endeavors, those lasting less than 30 seconds. D. An increased blood level of free fatty acids and a decreased level of blood ammonia have been reported in some early and contemporary studies involving aspartates.
B. Glycine is involved in the formation of phosphocreatine and has been recently shown to positively affect physical performance.
39. An increase in which lipoprotein is theorized to be a major contributing factor to the development of atherosclerosis? A. VLDL B. LDL C. IDL D. HDL E. Chylomicron
B. LDL
8. Dietary fats are absorbed into the body in which of the following ways? A. Medium-chain triglycerides are converted to chylomicron and then transported directly to the liver B. Lipids are hydrolyzed into fatty acids, glycerol, cholesterol, and phospholipids with the aid of the emulsifying action of the bile salts C. Long-chain fatty acids are absorbed directly into the blood D. A chylomicron is formed in the liver and then transported to the cells via the blood
B. Lipids are hydrolyzed into fatty acids, glycerol, cholesterol, and phospholipids with the aid of the emulsifying action of the bile salts
1. Which of the following statements correctly describes minerals? A. Minerals are organic elements found nature B. Minerals may be components of metalloenzymes or exist as electrolytes C. All elements are minerals D. Vanadium and silicon are found in animal tissues, but they are of no importance to human nutrition
B. Minerals may be components of metalloenzymes or exist as electrolytes
4. Why is it important to consume high to moderate glycemic index (GI) carbohydrates immediately after exercise? A. Provides more carbohydrate per gram than low GI carbohydrates B. Stimulates a more rapid insulin response C. Prevents the athlete from going to sleep immediately after exercise D. They stimulate the thirst mechanism
B. Stimulates a more rapid insulin response
7. Which of the following statements about calcium supplements is true? A. There is a greater increase in peak bone mass when supplements are started after puberty B. Supplement tablets should be taken with a meal C. When calcium supplements are combined with exercise training, hormone replacement is no longer necessary D. Excessive calcium supplements many interfere with the absorption of other minerals, most notably phosphorus and magnesium
B. Supplement tablets should be taken with a meal
20. When summarizing the results of studies comparing exercise and the need for minerals, which of the following statements is INCORRECT? A. Minerals may be lost from the body during exercise due to them being mobilized into circulation, being removed by the kidneys, being lost in perspiration, or being lost from the gastrointestinal tract B. The proper doses of mineral supplements, balanced by a registered dietitian with the individual's regular diet, will increase the physical performance of healthy individuals in endurance contests C. The first concern should be to educate the athletes about obtaining adequate mineral nutrition through dietary means D. Mineral deficiencies to the point of impairing physical performance are rare
B. The proper doses of mineral supplements, balanced by a registered dietitian with the individual's regular diet, will increase the physical performance of healthy individuals in endurance contests
13. Which of the following statements concerning iron deficiency is INCORRECT? A. The intestines limit the amount of iron absorbed from the diet B. Twenty percent of the female population has iron-deficiency anemia C. There is currently no single biochemical indication available to reliably assess iron adequacy D. The normal hemoglobin level is 14-16 grams per deciliter of blood for males and 12-14 grams for females
B. Twenty percent of the female population has iron-deficiency anemia
51. The female athlete triad refers to: A. a female athlete who has a dietary deficiency in iron, calcium, and zinc B. a female athlete who has a combination of brittle bones, loss of the menstrual cycle, and disordered eating patterns C. a female who has high estrogen, high bone mineral density, and is an elite athlete D. the three bone fracture sites that occur commonly in female athletes: wrist, vertebrae, and hip
B. a female athlete who has a combination of brittle bones, loss of the menstrual cycle, and disordered eating patterns
Because the human body cannot store excess nitrogen, A. deamination removes it from the amino acid, leaving a substrate known as acetyl CoA. B. ammonia is formed from the excess nitrogen and the liver converts it into urea, which is eventually eliminated by the kidneys. C. the possible energy content of excess amino acids is wasted. D. All of the answers are correct.
B. ammonia is formed from the excess nitrogen and the liver converts it into urea, which is eventually eliminated by the kidneys.
52. The loss of the menstrual cycle in some female athletes is due to: A. a lack of sufficient antioxidants in the diet which tends to decrease estrogen levels B. an energy drain-meaning doing too much exercise and ingesting too few calories C. a combination of lack of calcium in the diet and not enough training D. a decrease in estrogen due to low iron in the diet
B. an energy drain-meaning doing too much exercise and ingesting too few calories
23. The Food and Drug Administration, Consumer Union and other researchers have concluded that artificial sweeteners A. are a definitive risk for cancer. B. appear to be safe to use in small amounts. C. are not very effective in weight-control programs. D. All of the answers are correct.
B. appear to be safe to use in small amounts.
31. In the female athlete triad, hormonal changes interfere with the proper use of which nutrient that leads to certain health problems? A. vitamin C B. calcium C. vitamin D D. copper E. vitamin A
B. calcium
A HIGH QUALITY protein is best described as one that: A. contains 10 grams of protein per 100 grams of food B. contains all of the essential amino acids in the proper amounts and ratio C. contains all of the nonessential amino acids D. contains adequate amounts of glucose for protein sparing E. contains the amino acids leucine, isoleucine and valine
B. contains all of the essential amino acids in the proper amounts and ratio
7. If blood glucose levels decrease, gluconeogenesis is a process in the body that produces glucose internally by A. converting fatty acids to glucose. B. converting amino acids to glucose during the glucose-alanine cycle. C. chemical reactions that occur in the villi of the small intestine. D. utilizing substrates obtained only from glycerol.
B. converting amino acids to glucose during the glucose-alanine cycle.
28. Which of the following foods is likely to contain the least amount of saturated fats? A. hard stick margarine with hydrogenated corn oil B. cooking oil made of 100% olive oil C. butter D. sirloin steak E. artificial coffee whitener made with palm oil
B. cooking oil made of 100% olive oil
17. At the present time, scientific data support a relationship between refined sugar and only one health problem: A. obesity. B. dental caries. C. diabetes. D. cardiovascular disease.
B. dental caries.
45. A total cholesterol level of 185 milligrams/deciliter is classified as what category by the National Cholesterol Education Program? A. too low B. desirable C. borderline high D. high E. very high
B. desirable
40. Which of the following would not contain heme iron? A. liver B. dried beans C. fish D. chicken E. beef
B. dried beans
40. Which hormone secreted during exercise, particularly intense exercise, is the key hormone for mobilizing glucose from the liver and fatty acids from the adipose tissue to provide blood sources of energy to the muscle? A. insulin B. epinephrine C. cortisol D. thyroxin E. testosterone
B. epinephrine
17. The compound CoQ10 A. is a vitamin with a chemical structure similar to vitamin D. B. facilitates the aerobic generation of ATP as part of the electron transfer system. C. when taken in doses of 100 mg for four weeks did significantly increase cardiac function and VO2 max. D. appears to be one of the few supplements that are considered to be ergogenic.
B. facilitates the aerobic generation of ATP as part of the electron transfer system.
40. Triglycerides are released from the adipose cells as: A. glucose and free fatty acids B. glycerol and free fatty acids C. glycogen and free fatty acids D. gluconate and free fatty acids E. glycocol and free fatty acids
B. glycerol and free fatty acids
19. Trace minerals A. are found in large quantities in most processed foods. B. have physiological roles that may have important implications for health or physical performance. C. are hard to obtain, and minor deficiencies are common. D. are abundant, and dietary excesses are common.
B. have physiological roles that may have important implications for health or physical performance.
Research suggests that creatine supplementation is MOST likely to enhance performance in which of the following types of physical performance tasks? A. an all-out power lift in one second B. high intensity exercise lasting 6-30 seconds C. 10 kilometer race lasting about 30 minutes D. marathon running (26.2 miles) E. ultramarathons, such as Ironman-type triathlons
B. high intensity exercise lasting 6-30 seconds
36. Following a meal high in simple carbohydrate which of the following is most likely to occur in the next 1-2 hours? A. suppression of insulin with a resultant hyperglycemia B. hyperglycemia which stimulates insulin secretion followed by a possible hypoglycemia C. hypoglycemia which stimulates insulin secretion and a return to normal blood glucose levels D. hyperglycemia with a suppression of insulin secretion and movement of blood glucose into the liver and muscle tissues E. no change in blood glucose level
B. hyperglycemia which stimulates insulin secretion followed by a possible hypoglycemia
12. Vitamin B6 is a collective term for three naturally occurring substances that are all metabolically and functionally related. Vitamin B6 A. deficiencies are more common in male athletes than female athletes. B. is involved in the metabolism of protein, carbohydrates, and fat. C. deficiencies have been associated with an increase in an individual's exercise program. D. supplementation produces an ergogenic effect on metabolic functions during exercise: the capacity to do more work.
B. is involved in the metabolism of protein, carbohydrates, and fat.
10. Thiamine is a water soluble vitamin and A. is also known as the anti-hemorrhage vitamin. B. is needed to help convert pyruvate to acetyl CoA. C. serious deficiencies lead to pellagra. D. the need for it is increased when one has a high-protein intake.
B. is needed to help convert pyruvate to acetyl CoA.
8. One reason why carbohydrate is the most important energy food for exercise is that A. it is the only food that can be used for aerobic energy production. B. it is a more efficient fuel than fat. C. it produces ATP for muscle contraction more slowly than fat, but for a longer period of time. D. All of the answers are correct.
B. it is a more efficient fuel than fat.
35. Which of the following is the least likely metabolic fate of glucose intake following a prolonged aerobic exercise task? A. it is taken into the muscles to help reform muscle glycogen B. it is taken into the adipose cells to help form body fat C. it is taken into the liver to help restore liver glycogen D. it helps to restore the blood glucose levels, if low, to normal
B. it is taken into the adipose cells to help form body fat
27. Which food exchange has the greatest percentage of its calories derived from fat? A. skim milk B. lean meat C. starch/bread D. vegetable E. fruit
B. lean meat
2. Free radicals A. contain 2 electrons in the outer orbit. B. may be very reactive with body tissues. C. are not linked to DNA damage and the development of cancer. D. can be neutralized only by taking beta-carotene or vitamin E supplements.
B. may be very reactive with body tissues.
The consumption of individual amino acids A. may lead to an increase in appetite. B. may interfere with the absorption of other essential amino acids. C. may lead to a cardiopulmonary disorder known as eosinophilia-myalgia syndrome. D. is recommended as safe by the FDA.
B. may interfere with the absorption of other essential amino acids.
27. Which food exchange is the best source of zinc, iron and copper in regards to the concept of bioavailability? A. milk B. meat C. starch/bread D. fruit E. vegetable
B. meat
42. Which of the following contains the least amount of calcium? A. milk B. meat C. dried beans D. dark green leafy vegetables E. cheese
B. meat
33. Which mineral may be an effective ergogenic aid for runners since it may possibly increase the delivery of oxygen to the muscle cell by increasing the 2, 3-DPG concentration in hemoglobin and facilitating oxygen release from hemoglobin? A. calcium. B. phosphorus. C. zinc. D. magnesium. E. chromium.
B. phosphorus.
53. Three risk factors for osteoporosis include: A. inactivity, cigarette smoking, and being African American B. stress, cigarette smoking, and being White or Asian C. being male, being over 60 yr old, and being Hispanic D. low calcium diet, excessive alcohol, and being either Hispanic or African American
B. stress, cigarette smoking, and being White or Asian
40. Although athletes on weight reduction diets normally may not need vitamin supplementation, which athletes, based on the nature of their sport, may be best advised to take a supplement? A. swimmers B. wrestlers C. baseball players D. field hockey players E. sprinters
B. wrestlers
8. The National Institute of Health recommends a calcium intake of _____ mg/day for those aged 19-50 years. A. 600 B. 800 C. 1,000 D. 1,200
C. 1,000
1. The human body is known to need an adequate supply of _________ different vitamins. A. 8 B. 10 C. 13 D. 18
C. 13
28. Good sources of vitamin A (as retinol or beta-carotene) include: (1) bread (2) apricots (3) legumes (4) pumpkin pie (5) pears (6) sweet potatoes (7) baked potatoes (8) hamburger (9) liver. A. 1, 3, 4, 6 B. 2, 5, 7, 8 C. 2, 4, 6, 9 D. 3, 5, 7, 8 E. 1, 6, 7, 9
C. 2, 4, 6, 9
5. The level of total cholesterol that represents the borderline/high risk category is _________ milligrams per deciliter of blood. A. less than 180 B. 180-200 C. 200-239 D. 240-260
C. 200-239
22. Which of the following are true B vitamins? (1) inositol (2) choline (3) biotin (4) lipoic acid (5) PABA (6) niacin (7) bioflavinoids (8) ubiquinone (9) vitamin B6 (10) thiamin (11) laetrile (12) pantothenic acid (13) vitamin B15 (14) vitamin P (15) vitamin B17 A. 1, 2, 3, 5, 7 B. 2, 4, 7, 8, 9 C. 3, 6, 9, 10, 12 D. 5, 9, 11, 13, 15 E. 7, 11, 12, 14, 15
C. 3, 6, 9, 10, 12
41. The recommended dietary goals for healthy Americans suggest that cholesterol intake be reduced to less than _____ mg per day? A. 50 B. 100 C. 300 D. 600 E. 1,000
C. 300
28. Approximately how much calcium is found in one glass (8 ounces) of skim milk? A. 50 milligrams B. 100 milligrams C. 300 milligrams D. 800 milligrams E. 1,200 milligrams
C. 300 milligrams
45. What is the ratio of protein to carbohydrate that should be consumed following endurance exercise in order to enhance glycogen synthesis? A. 1:1 B. 2:1 C. 3:1 D. 5:1
C. 3:1
26. During exercise which of the following carbohydrate solutions is recommended for active individuals? A. 2-4 B. 4-6% C. 6-10% D. 10-18%
C. 6-10%
33. Reasonable estimates suggest that athletes who want to consume the maximal amount of exogenous carbohydrate that may be oxidized during exercise may use approximately how many grams per hour of the ingested glucose? A. 5-10 B. 20-25 C. 60-100 D. 200-250 E. 300-400
C. 60-100
21. How much carbohydrate per kilogram body weight should be consumed daily in order to restore muscle glycogen levels to normal after intense training? A. 1-3 B. 4-6 C. 7-10 D. 11-13
C. 7-10
Which of the following is true when discussing the possible ergogenic effect of specific amino acids? A. Arginine, lysine, and ornithine have been shown to enhance muscular development and strength B. Tryptophan appears to be ergogenic in short-term exercise tasks C. Although some early research indicated BCAA supplementation improved performance in marathon running performance of "slower" runners, most subsequent research it is not an effective ergogenic aid D. Most scientific research supports the fact that glutamine supplementation enhances immune function during intense, prolonged training
C. Although some early research indicated BCAA supplementation improved performance in marathon running performance of "slower" runners, most subsequent research it is not an effective ergogenic aid
6. Which of the following is a risk factor for osteoporosis? A. Excessive physical activity B. High levels of estrogen C. Athletic amenorrhea D. Moderate consumption of coffee and alcohol
C. Athletic amenorrhea
26. The task of acquiring enough vitamin B12 may pose a problem to vegans because: A. fibers in vegetables inhibit its absorption B. vegans lack the intrinsic factor C. B12 is only naturally found in animal products D. a deficiency may occur from excess intake of soy products E. folate retards its absorption
C. B12 is only naturally found in animal products
33. Dietary fat helps the body absorb the fat-soluble vitamins, which include all of the following EXCEPT: A. A B. K C. C D. D E. E
C. C
35. Which of the following vitamins may NOT be formed in the body from another nutrient, provitamin or bacteria? A. A B. niacin C. C D. D E. K
C. C
43. Which vitamin and mineral combination provides the best possible nutritional defense against the development of osteoporosis? A. thiamin and selenium B. A and iron C. C and phosphorus D. D and calcium E. E and sodium
C. C and phosphorus
49. Which of the following statements regarding fat loading strategies is FALSE? A. Acute fat loading, such as consuming a meal high in fat before exercise, has not been shown to enhance prolonged endurance performance B. Although some studies suggest chronic fat loading may spare use of muscle glycogen during endurance exercise, in general exercise scientists conclude that the technique is not an effective ergogenic aid for endurance athletes C. Carnitine supplementation has been shown to be a very effective dietary strategy to enhance endurance performance, particularly in events such as marathon running D. As compared to carbohydrate intake, research indicates that medium chain triglyceride (MCT) supplementation does not enhance endurance performance E. Omega-3 fatty acids have been hypothesized to enhance endurance performance, but research studies are not supportive of an ergogenic effect
C. Carnitine supplementation has been shown to be a very effective dietary strategy to enhance endurance performance, particularly in events such as marathon running
16. Which of the following statements discussing copper's effect on the human body is INCORRECT? A. Copper is involved in oxygen metabolism B. The major deficiency symptom of copper is anemia C. Copper is needed for the absorption of calcium from the intestinal tract D. Copper is a component of superoxide dismutase, an enzyme that functions as an antioxidant to quench free radicals
C. Copper is needed for the absorption of calcium from the intestinal tract
2. Which of the following foods has the highest cholesterol content? A. Ice cream B. French toast C. Eggs D. Lobster
C. Eggs
23. Which of the following statements regarding fluoride is INCORRECT? A. Fluoridation of the public water system has been endorsed by over 90 professional health organizations B. Fluoride inhibits bacterial enzymes and demineralization of the tooth C. Excess fluoride strengthens the outer tooth enamel and reduces dental caries D. Brushing teeth with fluoride toothpaste may be helpful in improving dental health
C. Excess fluoride strengthens the outer tooth enamel and reduces dental caries
4. Which of the following is true of lipids? A. Lipids are a class of inorganic substances that are insoluble in water B. Glycerol is obtained only from one's diet, with cholesterol as the major source C. Fatty acids are classified according to the number of carbon atoms each contains and the number of complete chemical bonds that each molecule has D. Omega-3 fatty acids are a special class of monounsaturated fatty acids found mainly in fish oils
C. Fatty acids are classified according to the number of carbon atoms each contains and the number of complete chemical bonds that each molecule has
3. Which of the following is NOT classified as a macromineral? A. Calcium B. Magnesium C. Iron D. Sodium
C. Iron
22. What is the most common nutrient-deficiency disorder in the United States? A. Vitamin C deficiency B. Vitamin B12 deficiency C. Iron-deficiency anemia D. Calcium deficiency
C. Iron-deficiency anemia
27. Which of the following statements is not true about vitamin B6? A. The term vitamin B6 refers to a family of compounds: pyridoxine, pyridoxal and pyridoxamine B. As a coenzyme, it acts in the conversion of the amino acid tryptophan to one of the essential vitamins C. It is fat soluble and therefore can be stored in the body D. Foods containing it should be included in the diet daily E. The richest food sources are meats, liver, vegetables, and whole grains
C. It is fat soluble and therefore can be stored in the body
11. Which of the following is true concerning the functions of lipids in the body? A. The majority of the triglycerides are stored within and between the muscle cells B. The FFA are reduced to acetyl CoA and produce energy via the lactic acid system C. Ketones are metabolic byproducts of excess fatty acid metabolism and are an important energy source during fasting and starvation D. The FFAs are used by the liver to form other lipids or glucose
C. Ketones are metabolic byproducts of excess fatty acid metabolism and are an important energy source during fasting and starvation
17. Which of the following statements concerning carnitine is NOT supported by current research? A. Carnitine is not an essential dietary nutrient B. L-propionylcarnitine has been used to improve exercise capability in patients with serious diseases C. Most reviewers believe chronic supplementation will enhance prolonged aerobic endurance performance D. Acute supplementation does not appear to enhance performance
C. Most reviewers believe chronic supplementation will enhance prolonged aerobic endurance performance
6. Which of the following statements concerning the fates of blood glucose is FALSE? A. Blood glucose may be used as energy B. Liver glycogen may be reconverted directly to blood glucose C. Muscle glycogen may be reconverted directly to blood glucose D. Blood glucose may be converted to and stored as fat
C. Muscle glycogen may be reconverted directly to blood glucose
11. Which of the following is true of the vitamin known as niacin? A. Foods with a high-carbohydrate content are a good source of niacin B. It has been shown to be an effective ergogenic aid C. Niacin plays a role in energy metabolism D. Niacin deficiencies are common
C. Niacin plays a role in energy metabolism
Which of the following statements comparing animal and plant protein is INCORRECT? A. All natural, unprocessed animal and plant foods contain all twenty amino acids B. Animal protein is considered to be a complete or high-quality protein C. Proteins usually exist in smaller concentrations in plant foods, thus the quality of amino acids found in plants is inferior to those obtained from animals D. Most plant proteins have insufficient amounts of one or more of the essential amino acids
C. Proteins usually exist in smaller concentrations in plant foods, thus the quality of amino acids found in plants is inferior to those obtained from animals
55. As discussed in lecture, estrogen protects bone density by: A. Estrogen has no effect on bone density B. Decreasing following menopause C. Reducing bone resorption D. Increasing bone resorption
C. Reducing bone resorption
50. Which of the following are considered to be the bad fats? A. Polyunsaturated fatty acids B. Olive oil and canola oil C. Saturated and trans fatty acids D. Monounsaturated fatty acids E. Omega-3 fatty acids
C. Saturated and trans fatty acids
51. A curious finding of research on the effects of antioxidants on health is: A. Antioxidant supplements are always more effective than diets high in antioxidants B. Antioxidant supplements always work, but not any better than diets high in antioxidants C. Sometimes antioxidant supplements reduce disease prevalence, and sometimes they increase it D. Neither supplemental nor dietary antioxidants have ever been shown to improve health. This only works in theory, but not in real life
C. Sometimes antioxidant supplements reduce disease prevalence, and sometimes they increase it
6. Which of the following statements regarding vitamin deficiency is NOT true? A. Bioavailability is the amount of a nutrient that the body absorbs B. Biochemical deficiency can be frequently identified by blood or tissue tests C. Subclinical malnutrition always impairs physical performance D. A clinically manifest vitamin deficiency adversely affects both health and performance
C. Subclinical malnutrition always impairs physical performance
53. A diet of less than 15 mg/day of this nutrient may cause disruption in red blood cells. A. Vitamin B6 Pyridoxine B. Vitamin A C. Vitamin E D. Calcium
C. Vitamin E
3. Which of the following statements is true of vitamins? A. Like protein and some minerals, vitamins contribute to the structure of the body B. Vitamins have a small caloric value C. Vitamins are indispensable for the maintenance of optimal health D. Vitamins can serve as an energy supply for the body if certain criteria are met
C. Vitamins are indispensable for the maintenance of optimal health
48. Based on current ACSM guidelines, which of the following statements regarding exercise and the development of osteoporosis is FALSE? A. dynamic, weight-bearing aerobic exercise, along with resistance exercise, will help increase peak bone mass in youth B. development of peak bone mass is best achieved during the developmental years of youth C. a balanced exercise program will eliminate the need for any drug therapy in postmenopausal women D. exercise programs for older individuals are important as they may help develop strength and flexibility, which may increase postural stability and lessen the likelihood of falling and causing osteoporotic fractures E. the primary benefit of exercise in adulthood is to help prevent bone loss
C. a balanced exercise program will eliminate the need for any drug therapy in postmenopausal women
35. Iron is important in the body because it is: A. needed for blood clotting B. an integral part of bones and teeth C. a constituent of hemoglobin D. a coenzyme for the use of fat in the muscle cell E. an energy source
C. a constituent of hemoglobin
5. Vitamin K may be obtained in our diet or formed by the A. body utilizing other ingested nutrients. B. action of infrared rays from the sun. C. activity of intestinal bacteria. D. All of the answers are correct.
C. activity of intestinal bacteria.
Which food is highest in both carbohydrate and protein? A. bread B. potato C. baked beans D. banana E. crackers
C. baked beans
8. Vitamin D A. is obtained by exposing the legs and back to about 5 minutes of winter sunshine once a week. B. is found naturally in green leafy vegetables and whole milk. C. can prevent osteomalacia. D. plays a central role in iron absorption.
C. can prevent osteomalacia.
31. Which compound is not found in plant foods? A. saturated fats B. polyunsaturated fats C. cholesterol D. iron E. complex carbohydrates
C. cholesterol
41. Many of the symptoms of vitamin C deficiency such as bruising and failure of wounds to heal are related to the role of vitamin C in the synthesis of: A. calcium and iron B. thyroxin C. collagen D. adrenal hormones E. bones
C. collagen
25. Vitamin A toxicity is MOST LIKELY to occur from: A. consuming too many dark green and deep orange vegetables B. eating liver more than once per week C. consuming high-dosage vitamin A supplements D. drinking too much vitamin A fortified milk E. eating rabbit meat two days per week
C. consuming high-dosage vitamin A supplements
52. L-carnitine supplementation has been used effectively to improve exercise capability in patients with all of the following EXCEPT: A. congestive heart failure B. peripheral vascular disease C. diabetes D. chronic obstructive pulmonary disease
C. diabetes
47. Free radicals are formed in the __________, and when you exercise, the increased use of ________ causes a(n) _____________ in free radicals. A. Kreb's cycle-glucose-decrease B. Kreb's cycle-fatty acids-increase C. electron transport system-oxygen-increase D. electron transport system-glucose-decrease
C. electron transport system-oxygen-increase
Which of the following statements relative to protein metabolism is false? A. excess protein may be converted to glucose in the body B. the liver is a critical center for the control of amino acid metabolism C. essential amino acids can be formed in the liver from carbohydrate and nitrogen from non-essential amino acids D. excess protein may be converted to fat in the body urea is a waste product of protein metabolism
C. essential amino acids can be formed in the liver from carbohydrate and nitrogen from non- essential amino acids
43. Which of the following cannot be used to form new glucose in the body? A. amino acids B. pyruvate C. fatty acids D. protein E. glycerol
C. fatty acids
37. Fats may be a significant source of energy during exercise of low intensity and long duration. What is the main form of fats that are used for energy production during low-intensity exercise? A. phospholipids derived from the cell membrane B. chylomicrons from the liver C. free fatty acids from the adipose cells and muscle cells D. VLDL from the liver E. cholesterol from the kidney
C. free fatty acids from the adipose cells and muscle cells
46. Per serving, which of the following food exchanges contains the greatest amount of carbohydrate IN GRAMS? A. lean meat B. skim milk C. fruit D. vegetable E. fat
C. fruit
14. Studies have shown that endurance trained athletes A. derive more energy from carbohydrate at the same level of exercise than they did prior to training. B. rely less on ketones as an energy source. C. have an increased muscle triglyceride content. D. exhibit a decreased sensitivity of the adipose cells to epinephrine.
C. have an increased muscle triglyceride content.
41. The two KEY NUTRIENTS that are minerals are: A. iron and copper B. iron and chromium C. iron and calcium D. iron and zinc E. iron and niacin
C. iron and calcium
13. Cobalamin, more commonly called vitamin B12, A. was one of the first parts of the B complex group to be discovered. B. is found abundantly in plant foods. C. is essential in the synthesis of DNA and in the development of red blood cells. D. when taken as a supplement, will increase metabolic functions, such as endurance performance.
C. is essential in the synthesis of DNA and in the development of red blood cells.
10. Magnesium A. is the primary mineral in the skeletal system; thus, a reserve is available for short periods of dietary deficiency. B. is a mineral which when deficient, can cause anemia. C. is so widely available in foods that no purely dietary deficiency has been reported. D. a common deficiency in adults.
C. is so widely available in foods that no purely dietary deficiency has been reported.
29. A high intake of folate is dangerous because: A. it is stored in the body B. it means the person is eating too much meat C. it can "mask" pernicious anemia D. we do not know enough about it E. it depresses red blood cell formation
C. it can "mask" pernicious anemia
All of the following are true physiological functions exhibited by protein EXCEPT A. it forms the structural basis of muscle tissue. B. it is the major component of most enzymes in the muscle. C. it is the major energy source during exercise. D. All of the answers are correct.
C. it is the major energy source during exercise.
9. Phosphorus is the second most abundant mineral in the body and A. 20-30 percent of it is used to develop bones. B. supplementation offers no ergogenic effect on aerobic endurance performance. C. its excess does not appear to pose any problems to a healthy individual when used on a short-term basis. D. many Americans are not getting enough in their diet.
C. its excess does not appear to pose any problems to a healthy individual when used on a short-term basis.
44. What two tissues in the body store the most carbohydrate? A. adipose and kidney B. kidney and liver C. liver and muscles D. muscles and kidney E. adipose and muscles
C. liver and muscles
25. A food poor in iron is: A. liver B. whole wheat bread C. milk D. fish E. poultry
C. milk
38. Which of the following food exchanges is least likely to be high in dietary fiber? A. vegetable B. starch/bread C. milk D. fruit E. meat (including legumes)
C. milk
41. Which of the following statements concerning carbohydrate use as an energy source is FALSE? A. it supplies about 40 percent of the body's energy at rest B. it is the main fuel during exercise of high intensity C. most athletes should consume large amounts just prior to performance for quick energy D. intake during performance may help to prolong endurance capacity in very prolonged events E. the major source of carbohydrate energy during exercise is muscle glycogen and a well-fed athlete will have enough for over an hour of exercise
C. most athletes should consume large amounts just prior to performance for quick energy
12. The greatest total amount of carbohydrate stored in the body is in the form of A. blood glucose. B. liver glycogen. C. muscle glycogen. D. both liver and muscle glycogen of about equal amounts.
C. muscle glycogen.
47. The GLYCEMIC INDEX represents: A. the degree to which an athlete suffers from hypoglycemia B. the amount of glucose released into the blood in response to exercise C. the effect a particular food has on the rate and amount of increase in the blood glucose level D. the amount of stored glycogen in the muscle and liver E. the total amount of insulin released in response to food intake
C. the effect a particular food has on the rate and amount of increase in the blood glucose level
Research suggests that protein may be a significant source of energy during A. strenuous weight training and accounts for up to 15 percent of the total energy cost. B. brief sessions of high-intensity exercise. C. the latter stage of prolonged endurance exercise, when protein could contribute up to 15 percent of the total energy cost. D. times when the body stores of glycogen and glucose are adequate.
C. the latter stage of prolonged endurance exercise, when protein could contribute up to 15 percent of the total energy cost.
12. The major function of iron in the body is the formation of compounds essential to the transportation and utilization of oxygen. To further this purpose, A. approximately 70 percent of the body iron is in storage form. B. the iron that is stored in the tissues is stored principally as compounds called ferritins. C. the vast majority of iron in the body is used to form hemoglobin. D. the body loses 10-15 mg of iron each day.
C. the vast majority of iron in the body is used to form hemoglobin.
10. During several months of endurance training, all of the following have been noted to occur EXCEPT A. you may be able to perform at 70 percent or higher of your VO2 max, without excess lactic acid accumulation. B. the enzymes that metabolize carbohydrates in muscle cells will increase. C. there is more reliance on carbohydrate oxidation during submaximal exercise. D. you will be able to work at a greater percentage of your VO2 max without fatigue.
C. there is more reliance on carbohydrate oxidation during submaximal exercise.
43. What do superoxide dismutase, glutathione peroxidase, and catalase have in common? A. they are associated with B vitamin coenzymes in metabolism of carbohydrate B. they are necessary for digestion of protein in the duodenum of the small intestine C. they function as natural, endogenous antioxidant enzymes in the tissues D. they are, respectively, synonyms for vitamin D, vitamin K, and vitamin C E. they are phytochemicals found in fruits and vegetables along with essential vitamins
C. they function as natural, endogenous antioxidant enzymes in the tissues
32. Xerophthalmia is associated with a deficiency of A. riboflavin that leads to pellagra B. niacin that leads to beriberi C. vitamin A that leads to blindness D. vitamin D that leads to rickets E. vitamin K that leads to excessive bleeding
C. vitamin A that leads to blindness
46. The water soluble vitamins include: A. vitamins A, C, and E B. beta carotene, vitamin C and Vitamin E C. vitamin C and the B complex D. vitamins, A, D, E, and K
C. vitamin C and the B complex
21. Which of the following are fat-soluble vitamins? A. vitamins B, C, D, niacin B. vitamins E, niacin, thiamin, riboflavin C. vitamins A, D, E, K D. vitamins A, B, C, D E. vitamins B1, B2, B6, C
C. vitamins A, D, E, K
45. One argument against ingesting more vitamins than the amount recommended is: A. there are no valid arguments against taking vitamin mega-doses-you simply excrete the excess in your urine B. too much vitamin D can turn your nose orange C. vitamins may build up in tissues and interfere with some vital physiological processes D. that although more vitamins will supply more energy to the cells, the cells will become fatigued
C. vitamins may build up in tissues and interfere with some vital physiological processes
11. Carbohydrate supplementation is beneficial to performance A. when the continuous exercise work bouts last 60 minutes or less. B. in high-intensity exercise bouts lasting less than 30 minutes. C. when substantial amounts of the carbohydrates are consumed a day or two prior to the event. D. when taken less than one hour prior to the event for individuals who are prone to reactive hypoglycemia.
C. when substantial amounts of the carbohydrates are consumed a day or two prior to the event.
12. Fat is a very efficient, compact means to store energy A. because fat has more than three times the Calories per gram than do carbohydrates and protein. B. as there is very little water in a gram of protein, compared to the 3-4 grams of water stored with each gram of fat. C. with approximately 80,000-100,000 Calories stored in the adipose tissue of the average adult male. D. None of the answers are correct.
C. with approximately 80,000-100,000 Calories stored in the adipose tissue of the average adult male.
23. In which of the following athletic events would fat assume a more important role as an energy source for the muscles? A. 800 meter run (2 minutes) B. 25 mile bicycle race (1 hour) C. 10 kilometer run (30 minutes) D. 10 mile swim (4.5 hours) E. soccer game (90 minutes)
D. 10 mile swim (4.5 hours)
7. According to the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, there are no health or performance benefits to consuming a diet containing less than ________ percent energy from fat. A. 5 B. 10 C. 15 D. 20 E. 25
D. 20
20. To improve your serum lipid profile, it is recommended that you reduce your cholesterol intake to _________ milligrams per day or less. A. 150 B. 200 C. 250 D. 300
D. 300
19. During rest, carbohydrate supplies approximately _______ percent of the body's energy needs. A. 85 B. 70 C. 60 D. 40
D. 40
38. Which of the following vitamins function as antioxidants in human metabolism? A. C, D and K B. A, B and K C. A, B and C D. A, C and E E. B, D, and E
D. A, C and E
Which of the following statements concerning protein metabolism and exercise is NOT true? A. Weight training promotes synthesis of the contractile muscle proteins B. The effect of training in producing a positive protein balance during the recovery period depends on an adequate supply of protein and Calories C. Aerobic exercise stimulates synthesis of oxidative and mitochondria enzymes D. After exercise, protein balance is at the very most maintained, but is usually negative
D. After exercise, protein balance is at the very most maintained, but is usually negative
Scientific research has shown that individual amino acid supplements may A. induce the formation of certain chemicals in the brain needed for nerve impulse transmission. B. lead to nutritional imbalances, as an overload of one amino acid may inhibit the absorption of others into the body. C. induce the secretion of hormones. D. All answers are correct.
D. All answers are correct.
10. Body lipids serve which of the following functions? A. They form body structures, help regulate metabolism, and provide a source of energy. B. Cholesterol is a component of thyroxine and oxytocin, which have diverse effects in the regulation of human metabolism. C. The majority of the phospholipids in the body are used by the liver to produce bile salts. D. All of the answers are correct.
D. All of the answers are correct.
13. Which of the following is true for exercise when fat is the energy source? A. During rest, most of the energy needs of the body are met by the supply of plasma FFA to the cells. B. Hormones, such as epinephrine, are secreted during exercise, activate HSL, and these stimulate the release of FFA into the blood. C. During high-intensity exercise, 75 percent of the total energy cost is derived from carbohydrates, while the other 25 percent or less is derived from fat. D. All of the answers are correct.
D. All of the answers are correct.
49. Dark green leafy vegetables are good sources for all of the following except which? A. A B. iron C. calcium D. B12 E. folate
D. B12
15. Which of the following statements best reflects the research on fat loading? A. Consumption of a high-fat meal several hours prior to performance will enhance performance B. The 40-30-30 diet will enhance athletic performance C. Fasting for 24 hours will improve endurance exercise performance D. Current scientific literature does not support the notion that fat loading will enhance performance
D. Current scientific literature does not support the notion that fat loading will enhance performance
14. Excessive iron in children may be associated with which one of the following dangers? A. Iron is depleted from the liver which causes hemochromatosis B. Oxidization of HDL cholesterol, a reaction believed to be one of the causes of atherosclerosis C. High body iron stores have been definitely linked to increased risk of CHD D. Deaths due to overdoses of iron, obtained by eating large amounts of candy-flavored vitamin tablets with iron
D. Deaths due to overdoses of iron, obtained by eating large amounts of candy-flavored vitamin tablets with iron
35. Which lipoprotein is theorized to transport cholesterol from the periphery to the liver for excretion (reverse cholesterol transport)? A. beta lipoprotein B. LDL C. IDL D. HDL E. Chylomicron
D. HDL
9. The most popularly known method of classification of the major lipoproteins is based on the density of the lipoprotein particle. Which of the following statements is correct based on this method? A. Very low-density lipoproteins (VLDL) consist primarily of triglycerides from exogenous sources B. VLDL and IDL are both associated with apoprotein A C. LDL or low-density lipoproteins contain a high proportion of triglycerides D. High-density lipoproteins (HDL) contain 45-50 percent protein and are associated with apoprotein A
D. High-density lipoproteins (HDL) contain 45-50 percent protein and are associated with apoprotein A
Which of the following statements regarding protein and related health effects is FALSE? A. Diets rich in protein do not appear to increase the risk of coronary heart disease, although eating high-fat meats may increase risks B. Animal foods provide about 70 percent of daily protein intake in the typical American diet, and one recommendation is to reduce animal protein intake to 30 percent, while deriving the remaining 70 percent from plant foods C. Meat that has been charred may produce heterocyclic amines (HCAs); excessive consumption of HCAs may be associated with increased risk of colon cancer D. Individuals who are worried about the development of osteoporosis should reduce their protein intake to levels about 50 percent of the RDA or less E. Individuals who want to obtain the benefits of phytochemicals in soy products should incorporate soy foods in their diet rather than consuming phytochemicals dietary supplements
D. Individuals who are worried about the development of osteoporosis should reduce their protein intake to levels about 50 percent of the RDA or less
24. The ingestion of which sugar has been associated with gas, bloating, abdominal pain and diarrhea in about 10 percent Americans? A. Glucose B. Sucrose C. Maltose D. Lactose E. Dextrose
D. Lactose
5. Which of the following statements about calcium's functioning in the human body is correct? A. About 60 percent of one's dietary intake of calcium is absorbed B. Although low serum levels of calcium are rare, when they do occur, it is usually because of dietary deficiencies C. High levels of calcium may contribute to the development of cancer of the colon D. One symptom of a low serum level may be muscle cramping
D. One symptom of a low serum level may be muscle cramping
The protein isolated from which of the following plant foods is most comparable to animal protein? A. Oats B. Wheat C. Peas D. Soybeans
D. Soybeans
7. Which of the following is NOT true of vitamin A? A. Birth defects have been related to excessive doses of vitamin A taken during pregnancy B. The gradual loss of night vision and increased susceptibility to infection and skin lesions are symptoms of vitamin A deficiency C. Symptoms of hypervitaminosis A may include weakness, nausea, pain in the joints, peeling of skin, and liver damage D. The adult female RDA value is the equivalent of 6 milligrams of retinol or 1 milligram of betacarotene
D. The adult female RDA value is the equivalent of 6 milligrams of retinol or 1 milligram of betacarotene
56. When it comes to calcium balance, the priority of the body is: A. To excrete about 2/3rds of daily calcium intake through sweat B. To absorb 100% of the calcium the diet provides C. To maintain bone calcium levels, even at the expense of blood levels D. To maintain blood calcium levels, even at the expense of bone
D. To maintain blood calcium levels, even at the expense of bone
52. Which vitamin has an RDA of 75 to 90 mg/day, is involved in collagen formation, iron absorption, epinephrine production, and has antioxidant properties A. Vitamin U B. Vitamin A C. Vitamin D D. Vitamin C
D. Vitamin C
15. Which vitamin is the only one that is assigned hormonal status in its active form? A. Vitamin E B. Vitamin K C. Thiamin D. Vitamin D
D. Vitamin D
25. Which of the following is most conducive to the development of atherosclerosis? A. a total cholesterol of 190 milligrams B. a low level of very low density lipoprotein cholesterol C. a high density lipoprotein cholesterol of 70 milligrams D. a low density lipoprotein cholesterol of 170 milligrams E. a total cholesterol/high density lipoprotein cholesterol ratio of less than 3.5
D. a low density lipoprotein cholesterol of 170 milligrams
34. If an athlete is on a well-balanced nutrient-dense diet, which of the following is true: A. vitamin B12 supplements are needed to increase endurance B. niacin supplements should be ingested to help burn fat C. quercetin supplements will improve exercise performance D. adequate vitamin nutrition should be obtained through the diet
D. adequate vitamin nutrition should be obtained through the diet
30. Who has the lesser need for iron as specified by the RDA? A. adolescent boys B. adolescent girls C. young adult females D. adult males E. female distance runners
D. adult males
30. Pantothenic acid is: A. a vitamin like compound B. a long chain fatty acid obtained in the diet C. a byproduct of intense exercise D. an essential component of coenzyme A (CoA)
D. an essential component of coenzyme A (CoA)
4. Calcium represents almost 2 percent of the body weight, A. and its absorption from the intestine is decreased by vitamin D and lactose. B. but an increase in its absorption from the intestine may occur if excessive amounts of fiber or phosphorus exist in the diet. C. with 85 percent of this amount found in the skeleton, 5 percent utilized for tooth formation, and the remainder influencing human metabolism. D. and the physiological functions take precedence over the formation of bone tissue.
D. and the physiological functions take precedence over the formation of bone tissue.
42. Which of the following does not contain cholesterol? A. milk B. beef C. white fish D. beans E. chicken
D. beans
24. Foods rich in vitamin C generally include: A. meats B. milk C. bread D. citrus fruits E. A and D
D. citrus fruits
A review of research supports that there may be an ergogenic effect associated with the use of ____________ supplementation. A. glutamine B. tryptophan C. glycine D. creatine
D. creatine
29. Which of the following foods are rich in omega-3 fatty acids, particularly EPA and DHA? A. beans B. oats C. meat D. fish E. milk
D. fish
The process involving the formation of glucose from protein in the body is known as: A. glycolysis B. glucolysis C. glycogenolysis D. gluconeogenesis E. aminogenesis
D. gluconeogenesis
13. The dietary technique designed to increase the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue is referred to as all of the following except A. carbohydrate loading. B. glycogen loading. C. glycogen super compensation. D. glucose loading.
D. glucose loading.
1. The three major monosaccharides are A. glucose, fructose, and glycogen. B. glucose, glycogen, and sucrose. C. glucose, fructose, and sucrose. D. glucose, fructose, and galactose.
D. glucose, fructose, and galactose.
43. Which of the following is not classified as a lipid? A. lipoprotein B. cholesterol C. phospholipid D. glycoprotein E. triglyceride F. all are classified as lipids
D. glycoprotein
Nitrate may be found in: A. oranges B. pork C. beef D. leafy greens
D. leafy greens
Expressed as a PERCENTAGE of its total caloric value, which food exchange has the highest protein content? A. starch/bread B. whole milk C. vegetables D. lean meat E. fruit
D. lean meat
37. Excessive intake of iron can lead to a condition called hemochromatosis, which is damage to which organ in the body? A. arterial walls B. kidney C. heart D. liver E. lungs
D. liver
The essential element in protein that is not possessed by either carbohydrate or fat is A. carbon. B. hydrogen. C. oxygen. D. nitrogen.
D. nitrogen.
47. Which monounsaturated fatty acid is believed to reduce total cholesterol without reducing HDL-cholesterol. A. palmitic B. lardeolic C. stearic D. oleic E. monopolic
D. oleic
Which of the following has the least amount of dietary protein? A. one ounce of chicken breast B. one-half cup of baked beans C. one slice of whole wheat bread D. one orange E. one-half glass of skim milk
D. one orange
25. Which organ secretes the major digestive enzymes into the small intestine? A. liver B. gall bladder C. kidney D. pancreas E. jejunum
D. pancreas
Which of the following statements relative to protein and exercise is FALSE? A. protein may be catabolized during exercise and used as an energy source, but the contribution generally is about 5-6 percent or less B. carbohydrate intake may exert a protein-sparing effect during exercise C. very low levels of protein intake during training may lead to the development of a condition known as sports anemia D. research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight E. in general, research has shown that protein supplementation above the RDA will not improve physiological performance capacity during exercise
D. research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight
30. Common table sugar is: A. glucose B. dextrose C. fructose D. sucrose E. maltose
D. sucrose
32. Which of the following statements relative to carbohydrate loading is false? A. it is beneficial primarily for athletes involved in prolonged endurance events, such as the typical marathon (26.2 miles) B. it involves the intake of about 500-600 grams of carbohydrate each day for several days prior to competition C. although some, but not all, research generally supports its effectiveness as a means to help delay the onset of fatigue in the latter stages of prolonged exercise tasks, its use by endurance athletes, such as marathoners, appears to be prudent D. the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise E. the increase in carbohydrate stores in the body may be detected by the increased body weight attributed to the water-binding effect of stored glycogen
D. the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise
38. Which statement does not describe the role of major minerals in the body? A. they give teeth and bone their rigidity and strength B. they regulate body processes C. they are constituents of soft tissues D. they are a source of caloric energy E. they help to maintain the acid-base balance
D. they are a source of caloric energy
3. The major dietary source of lipids are A. phospholipids. B. cholesterol. C. sterols. D. triglycerides.
D. triglycerides.
36. Which of the following is NOT good advice in attempts to reduce SERUM cholesterol? A. limit whole egg consumption to about 2-4 per week B. eat fish and white poultry meat in place of saturated fat meat C. drink skim milk instead of whole milk D. use butter instead of soft tub, non-trans fatty acid margarine E. eat more fruits, vegetables and whole grain products
D. use butter instead of soft tub, non-trans fatty acid margarine
44. Major sources of vitamin E in the diet are: A. meat B. milk and dairy products C. citrus fruits D. vegetable oils E. poultry
D. vegetable oils
39. Which vitamin is most difficult to obtain from natural dietary sources, although it may be found in several fortified foods? A. thiamin B. niacin C. C D. vitamin D E. vitamin E
D. vitamin D
24. Who has the greatest need for dietary calcium, and thus the highest AI? A. adults age 19-50 B. children age 1-3 years C. youths age 4-8 years D. youth and adolescents age 9-18 years E. the AI is the same for everyone
D. youth and adolescents age 9-18 years
27. Which of the following types of foods has the lowest glycemic index? A. White bread B. Orange juice C. Table sugar D. Legumes E. Apple
E. Apple
51. Which of the following is not a sound dietary strategy to help reduce serum cholesterol levels? A. Reduce the total amount of fats in the diet by eating more plant foods B. Substitute monounsaturated fats for saturated fats C. Eat more fish, particularly fish rich in omega-3 fatty acids D. Consume less refined sugars and more complex carbohydrates with fiber E. Consume more trans fats, which help increase HDL cholesterol
E. Consume more trans fats, which help increase HDL cholesterol
Which of the following statements regarding creatine or creatine supplementation is FALSE? A. Creatine is found naturally in some foods, particularly meat B. Creatine is not an essential nutrient as it may be synthesized in the body from several amino acids C. Research has shown that creatine supplementation may increase the amount of both free creatine and phosphocreatine in skeletal muscle D. Research indicates that creatine supplementation may be an effective ergogenic, particularly as a means to increase muscle mass and muscular strength when supplemented in concert with resistance training E. Currently creatine use by athletes has been prohibited by WADA
E. Currently creatine use by athletes has been prohibited by WADA
38. Which of the following substances has been advertised for endurance athletes because, theoretically, it would enhance the oxidation of free fatty acids by facilitating their transfer into the mitochondria? A. creatine B. inosine C. coenzyme Q10 D. alanine E. carnitine
E. carnitine
29. Which two minerals are thought to assist with the functions of insulin? A. iron and copper B. iron and zinc C. iron and chromium D. chromium and zinc E. chromium and vanadium
E. chromium and vanadium
Which of the following dietary supplements are theorized to help promote healthy joints in the body, and have received some research support as a means to reduce joint pain and improve mobility? A. branched-chain amino acids B. creatine and carnitine C. glutamine and glycine D. tryptophan and inosine E. glucosamine and chondroitin
E. glucosamine and chondroitin
46. The three principal risk factors associated with coronary artery disease are: A. age, obesity, and high blood pressure B. diabetes, high blood pressure, and gender C. cigarette smoking, heredity, and high blood pressure D. physical inactivity, diabetes, and high blood cholesterol E. high blood pressure, cigarette smoking, and high blood cholesterol
E. high blood pressure, cigarette smoking, and high blood cholesterol
22. The apoproteins A (apo A) are associated with which type lipoprotein? A. chylomicron B. very low density C. intermediate density D. low density E. high density
E. high density
34. Which of the following statements relative to the intake of carbohydrates and physical performance is FALSE? A. if an individual has normal glycogen levels in the muscle and liver, carbohydrate feedings are usually not necessary if the exercise task is only about 30-60 minutes B. the intake of concentrated sugar solutions may actually impair performance if it leads to osmosis of fluids into the intestines and precipitates gastrointestinal distress C. carbohydrate intake may help delay the onset of fatigue in prolonged exercise by either preventing the early onset of hypoglycemia or delaying the depletion of muscle glycogen levels D. carbohydrate intake prior to and during endurance exercise tasks lasting more than two hours may be helpful as a means to enhance performance E. if consumed during exercise, it takes approximately 60-90 minutes for the carbohydrate to find its way into the muscle and be used as an energy source
E. if consumed during exercise, it takes approximately 60-90 minutes for the carbohydrate to find its way into the muscle and be used as an energy source
31. Which of the following hormones is involved in reducing the amount of glucose in the blood in reaction to hyperglycemia? A. epinephrine B. thyroxin C. cortisol D. glucagon E. insulin
E. insulin
37. Which of the following is NOT one of the potential health benefits of dietary fiber? A. it may increase the bulk in the large intestine and dilute possible carcinogens B. it may increase the bulk in the large intestine and help speed up intestinal transit C. it may bind with carcinogens and help to excrete them D. it may help excrete bile salts and reduce serum cholesterol levels E. it may bind with certain minerals such as zinc and help to excrete them
E. it may bind with certain minerals such as zinc and help to excrete them
29. The disaccharide found in milk is: A. fructose B. galactose C. glucose D. maltose E. lactose
E. lactose
39. The technique of carbohydrate loading is effective primarily for which type of athletic events? A. power events like weight lifting B. speed events like sprinting C. anaerobic endurance events like the 400 meter run D. short aerobic endurance events like a 5K (3.1 mile) run E. long endurance events like marathons and long triathlons
E. long endurance events like marathons and long triathlons
34. Which of the following statements concerning trace minerals is FALSE? A. copper and iron are needed for optimal functioning of the red blood cell B. selenium works as an antioxidant with one of the vitamins C. chromium appears to be essential in the use of blood glucose D. zinc is a part of numerous metalloenzymes E. mercury is essential for carbohydrate metabolism
E. mercury is essential for carbohydrate metabolism
37. Excessive intake of this water-soluble vitamin may impair liver function. A. riboflavin B. ascorbic acid C. cholecalciferol D. retinol E. niacin
E. niacin
26. Which of the following is not a trace mineral as per definition? A. chromium B. iron C. copper D. zinc E. potassium
E. potassium
34. Which of the following statements relative to fats is FALSE? A. hydrogenation of fats makes them more saturated B. saturated fats are found primarily in animal foods C. vegetable fats are primarily unsaturated fats D. polyunsaturated fats are theorized to be more healthful than saturated fats E. saturated fats appear to help lower blood cholesterol levels
E. saturated fats appear to help lower blood cholesterol levels
23. Which of the following vitamins has no UL listed? A. vitamin D B. niacin C. vitamin A D. vitamin B6 E. vitamin B12
E. vitamin B12
31. A deficiency of either of these two vitamins produces a similar anemia: A. thiamin and riboflavin B. riboflavin and niacin C. thiamin and vitamin B6 D. pantothenic acid and biotin E. vitamin B12 and folate
E. vitamin B12 and folate
30. What compound in the diet cannot be used to form fat if it is consumed in excess? A. fat B. complex carbohydrate C. simple carbohydrate D. protein E. alcohol F. all are capable of forming fat
F. all are capable of forming fat
50. Carbohydrates are organic compounds that contain carbon, hydrogen, and nitrogen in various combinations.
FALSE
53. Dietary fiber is the general term for the carbohydrate disaccharides in plant cells. They are resistant to digestive enzymes.
FALSE
53. Due to potential health hazards, dietary fat holds no real value in human nutrition.
FALSE
55. Vitamin C undergoes several conversions in the body and in its active form functions as a hormone.
FALSE
56. Of the three monosaccharides, galactose is of most importance to human physiology.
FALSE
56. Products that advertise they are 95 percent fat free will have 5 percent of their Calories as fat.
FALSE
56. While vitamin supplements will not necessarily enhance performance, no health impairments are associated with their ingestion in large quantities.
FALSE
57. Cholesterol is one of the lipids known as sterols and it is a fat found in animal tissues.
FALSE
57. Insulin facilitates the uptake and utilization of sucrose by various tissues in the body.
FALSE
58. Plant foods contain small amounts of cholesterol.
FALSE
59. Minerals serve two of the three basic function of nutrients: building blocks for body tissues and a source of caloric energy.
FALSE
59. The sole function of carbohydrates in the body is energy production.
FALSE
60. Vitamin E is needed for the formation of two compounds that are essential in two steps of the blood-clotting process.
FALSE
61. Loss of night vision is one of the first symptoms of vitamin E deficiency.
FALSE
61. Most minerals are easily and readily absorbed from the intestines.
FALSE
62. Most studies have reported that U.S. athletes are getting the recommended amounts of all minerals in their diets, even those participating in weight-control sports.
FALSE
62. There are nine fat-soluble vitamins, but only four water-soluble ones.
FALSE
64. All fatty acids needed by the body may be synthesized in the body.
FALSE
64. The adult AI for calcium is 800 mg/day.
FALSE
65. Carbohydrate loading is necessary for the vast majority of athletes.
FALSE
65. For those who desire to take a calcium supplement, it should be taken in one 600 mg tablet per day.
FALSE
66. An enzyme known as hormone-sensitive lipase is necessary to transport the fatty acids into the mitochondria.
FALSE
66. The high-carbohydrate diet should contain about 15-20 grams of carbohydrate per kilogram of body weight.
FALSE
67. The adult RDA for phosphorus is 1,000 mg/day.
FALSE
68. Carbohydrates represent one of our most important ergolytic nutrients.
FALSE
68. On a per-calorie basis, trans fats appear to increase the risk of coronary heart disease no more than any other macronutrient.
FALSE
69. There appears to be a performance benefit associated with the consumption of a high-fat meal several hours prior to performance.
FALSE
69. Vitamin supplementation will improve performance in an athlete who is on a balanced diet.
FALSE
70. The RDA for magnesium is 350 mg/day for men and women.
FALSE
70. There is considerable scientific data to support that the 40-30-30 diet plan enhances athletic performance.
FALSE
71. CoQ10 supplementation is recommended for the endurance athlete.
FALSE
71. Foods containing high amounts of refined sugars have a low glycemic index.
FALSE
71. Glycerol has shown ergogenic effects because it prevents hypoglycemia and increases body water stores.
FALSE
72. A significant proportion of the United States' population spend over four billion dollars yearly on vitamin supplements.
FALSE
72. Magnesium deficiencies may be related to low blood pressure.
FALSE
73. Current research supports the use of magnesium supplementation as an effective means of improving performance.
FALSE
73. HCA supplementation is effective in increasing total fat oxidation in endurance-trained individuals.
FALSE
74. The total percentage of deaths due to coronary heart disease has been declining in recent years and thus is no longer the number one cause of death among Americans.
FALSE
74. Trace minerals, or microminerals, are those needed in extremely minute amounts, such as a few micrograms per day.
FALSE
75. Coronary heart disease should not be confused with coronary artery disease because the first is primarily genetic, while the latter tends to be initiated by poor dietary choices.
FALSE
75. If you decide to take a vitamin supplement, buy one of the highly advertised national brands because the quality will be worth the extra price.
FALSE
76. Arteriosclerosis, one form of atherosclerosis, is characterized by deposits of various fatty substances, cells, and debris on the arterial walls.
FALSE
76. The RDA for iron is 15 mg for men and 10mg for women.
FALSE
76. Vitamin A is also known as alpha-tocopherol, and the RDA is given in alpha-tocopherol equivalents (RE). The RDA is 1,000 alpha-tocopherol equivalents.
FALSE
77. In order for vitamin D to function effectively in the body, the hormone form, which is produced by the liver and kidney, must be converted by sunlight to the active vitamin form. This vitamin form then works in conjunction with parathormone to help regulate calcium metabolism.
FALSE
77. The major villain that may predispose an individual to coronary heart disease is high HDL cholesterol levels.
FALSE
78. Nonheme iron is found only in plant foods.
FALSE
78. Vitamin E is also known as retinol. The major role of vitamin E in the body is to help promote cell differentiation, particularly of the epithelial cells. A severe case of vitamin E deficiency may lead to xerophthalmia, a destruction of the cornea of the eye.
FALSE
79. Many authorities believe that the benefits gained from exercise are actually due to possible associated effects such as reductions in body fat and blood pressure.
FALSE
80. Iron therapy will increase performance capacity if the individual suffers from iron-deficiency anemia and will increase VO2 max, even in the nonanemic individual.
FALSE
83. Boron has been found to enhance athletic performance and the use of boron supplements is recommended.
FALSE
84. Vanadium has been found to enhance body composition and physical performance and vanadium supplementation is safe for all athletes.
FALSE
85. Copper supplements are recommended for the physically active individual.
FALSE
86. Chromium supplementation should be recommended to athletes as a means to promote muscle growth or fat loss.
FALSE
61. A chylomicron contains large amounts of phospholipids and smaller amounts of triglycerides.
FALSE more triglycerides than phospholipids
49. Dietary carbohydrates are considered to be important in preventing certain chronic diseases and as part of a proper diet to lose excess body fat.
TRUE
51. Galactose is found in milk, as part of lactose.
TRUE
52. Starches are actually complex carbohydrates that generally form when three or more glucose molecules combine.
TRUE
54. A vitamin attached to a protein molecule forms an enzyme that can serve as a catalyst for reactions such as blood clotting.
TRUE
54. Although percentages vary, according to the most healthful dietary programs consulted, all concur that the majority of the total caloric intake should be in the form of complex carbohydrates.
TRUE
54. Some plant foods, such as nuts, seeds, and avocados are very high in fat content.
TRUE
55. High concentrations of fructose may draw water from the circulatory system into the intestines, thus creating physical problems to the athlete during competition.
TRUE
55. The fat in most plant foods is mostly unsaturated.
TRUE
57. The human body is capable of forming the physiologically active form of vitamin A, primarily from beta-carotene.
TRUE
58. A mineral is an element, but an element is not always a mineral.
TRUE
58. Hyperglycemia may lead, in turn, to a reactive hypoglycemia.
TRUE
58. Vitamin A can be stored in the body in relatively large amounts.
TRUE
59. Calcitriol is the hormone of vitamin D.
TRUE
59. Your body can make all of the phospholipids it needs.
TRUE
60. Carbohydrate is an important fuel for high-intensity aerobic events lasting over an hour or two.
TRUE
60. One goal of the Healthy North American Diet is to reduce the average American's intake of cholesterol to approximately 100 milligrams of cholesterol for every 1,000 Calories consumed.
TRUE
60. Twenty-five elements are presumed to be essential in humans.
TRUE
61. The primary carbohydrate source of energy for physical performance is muscle glycogen.
TRUE
62. Adverse reactions to CLA supplementation are mild, with gastrointestinal distress being most commonly reported.
TRUE
62. Epinephrine, glucagon, and cortisol are hormones that help to maintain and even increase blood glucose levels during exercise.
TRUE
63. Both amino acids and carbohydrates may be converted to fat via acetyl CoA when caloric expenditure is less than caloric intake.
TRUE
63. Riboflavin, also known as vitamin B2, is needed to prevent glossitis and to facilitate the formation of oxidative enzymes known as flavoproteins.
TRUE
63. The onset of fatigue may be delayed by glucose ingestion, as this spares the liver glycogen and thus prevents hypoglycemia in susceptible individuals.
TRUE
63. The seven macrominerals are so classified because the RDA of each is greater than 100 mg per day or the body contains more than 5 grams of each.
TRUE
64. Pantothenic acid is involved in gluconeogenesis and has an important function at the center of energy pathways; thus, deficiencies could decrease the availability of acetyl CoA for the Krebs cycle.
TRUE
64. The activities that may benefit from carbohydrate feedings are associated with long duration at moderate to high intensity levels or those that require intermittent bouts of intensive activity over a prolonged period.
TRUE
65. Biotin serves as a coenzyme for several enzymes involved in amino acid metabolism and the synthesis of glucose and fatty acids.
TRUE
65. Eicosanoids possess hormone-like properties that influence a number of physiological functions.
TRUE
66. A deficiency of several B vitamins, collectively, would negatively affect physical performance.
TRUE
66. Contemporary treatment for osteoporosis usually involves three components: hormone replacement or drug therapy, calcium supplements, and exercise.
TRUE
67. If conducted properly, carbohydrate loading should increase glycogen content in the muscle two to three times beyond normal and nearly double liver glycogen content.
TRUE
67. Trained athletes use more fat than untrained athletes during a standardized exercise task.
TRUE
67. Vitamin supplementation may be necessary when the energy intake is below 1,200 Calories per day.
TRUE
68. Serum levels of vitamins did increase in several experiments involving multivitamin-mineral supplements, but no positive effects on heart rate and VO2 max were noted.
TRUE
68. Soft drinks have a relatively high phosphate content.
TRUE
69. Deficiency states of phosphorus are rare, but have been known to occur in individuals with certain diseases and in those who have used antacid compounds for long periods of time.
TRUE
69. Many health organizations recommend that the intake of refined sugar amount to less than 10 percent of daily caloric intake.
TRUE
70. Antioxidant supplementation might be a reasonable recommendation to limit the effects of oxidation stress.
TRUE
70. To control lactose intolerance, certain dairy products must be totally reduced or avoided while maintaining adequate calcium intake.
TRUE
71. One symptom of magnesium deficiency is muscle cramping, which may occur because the low levels of magnesium are not able to block the stimulating effect of calcium on muscle contraction.
TRUE
72. Lecithin supplements do not appear to improve exercise performance, but several of its constituents have been theorized to enhance exercise performance.
TRUE
73. Vitamins often work in conjunction with minerals; such is the case with vitamin E and selenium.
TRUE
74. Vitamins C and E, along with beta-carotene, are very popular supplements because all three possess antioxidant properties.
TRUE
75. The bioavailability of iron is so low that to replace the 1.5 mg of iron that is lost from the body daily, 15 mg would need to be consumed.
TRUE
77. Heme iron is associated with hemoglobin and myoglobin and thus is found only in animal foods.
TRUE
78. To prevent the development of atherosclerosis or reverse its progress, an appropriate diet and exercise program are the two key elements recommended by health professionals.
TRUE
79. Low serum ferritin levels do not necessarily reflect low iron levels in the muscles.
TRUE
79. Niacin supplementation may be a useful means to help reduce serum cholesterol levels, but high doses may cause liver damage in some individuals so niacin supplements should not be taken indiscriminately.
TRUE
80. In general, supplements with individual vitamins as well as multivitamin supplements have not been shown to enhance physical performance in a wide variety of events ranging from strength/power sports to prolonged aerobic endurance events.
TRUE
81. Iron supplementation offers no benefit to individuals with normal hemoglobin and iron status.
TRUE
82. Zinc is a component of enzymes that are involved in the major pathways of energy metabolism, protein synthesis, the growth process, and wound healing.
TRUE
87. The trace minerals fluoride and iodine are used to prevent dental cavities and in the formation of triiodothyronine, respectively.
TRUE
88. All trace minerals are toxic if consumed at high doses for a long enough time.
TRUE
89. It is important to eat foods in their natural state as much as possible.
TRUE
Amino acid supplements are advertised to enhance performance in various groups of athletes. Based on the available research data, which of the following statements is FALSE concerning their effectiveness in this regard? A. arginine and ornithine are used to stimulate the release of human growth hormone, but research is generally not supportive of an ergogenic effect B. L-tryptophan has been shown to enhance performance in one study, but more recent data with better study designs have shown that L-tryptophan is not an effective ergogenic C. some well controlled research with aspartates has shown some possible beneficial effects, but more research is needed for confirmation D. BCAA supplementation in theorized to be beneficial in prolonged endurance events, but more research is needed for confirmation, especially with chronic supplementation E. Although not an essential amino acid, research conducted at Old Dominion University has shown inosine to be an effective ergogenic for aerobic endurance events
e) Although not an essential amino acid, research conducted at Old Dominion University has shown inosine to be an effective ergogenic for aerobic endurance events
