FNU test 2

T or F All non-nutritive sweeteners contain zero calories and tend to be much sweeter tasting than sucrose.

False

T or F Starch is a storage form of carbohydrates found in the muscles of animals.

False

T or F Sucrose, or table sugar, is a disaccharide made of glucose and lactose molecule linked together.

False

T or F The body stores more energy in the form of carbohydrates than it does fats.

False

Difference between long-chain triglycerides and medium chain triglycerides

MCTs can be absorbed across the mucosal membrane more quickly

Correct pairing of fat substitute and its macronutrient derivative?

Olean-- carbohydrate and fat

What is the name of the process by which plants form carbohydrates?

Photosynthesis

T OR F strength/power athletes burn very high levels of fat during the performance of their sport

false

T OR F when the carbons in a fatty acid chain are all linked by single bonds, the fatty acid is termed unsaturated

false

T or F hydrolyzed proteins are digested and absorbed more slowly than whole food sources of protein and should be avoided by athletes

false

T or F the excessive consumption of protein offers athletes more benefits than risks with regard to health and sport performance

false

dipeptides are proteins composed of 3-10 amino acids

false

As endurance athletes become well-conditioned, they will begin to use more of which macronutrient at higher intensities of exercise?

fat

does NOT influence the protein needs of endurance athletes

fat intake of an athlete

During competition lasting longer than 60 minutes, which of the following would be an appropriate recommendation regarding carbohydrates?

Consume carbohydrates at a rate of about 30-60 grams per hour

Not true about carbohydrate intake during exercise...

Consuming carbohydrates from solid foods during exercise is not effective or recommended

a long term high fat diet can...

Decrease gylcogen stores

T or F All carbohydrates found in nature can be digested and absorbed by humans.

False

Which of the following is an appropriate recommendation regarding foods eaten within 4 hours of the start of competition?

foods should be familiar to the athlete

what dietary and training factors does not affect protein recommendations

gender

What does the acronym GRAS stand for?

generally recognized as safe

Which molecule makes up the backbone of all triglycerides?

glycerol

Why is soluble fiber an important part of a healthy diet?

it decreases cholesterol levels in the body, thus reducing the risk of cardiovascular disease

Over the course of a week, what impact does a low-carbohydrate diet (less than 40% of total calories) have on muscle glycogen levels and performance for an athlete who is training on a daily basis?

it progressively decreases muscle glycogen levels

How does the amount of energy stored in carbohydrates compare to that stored as body fat?

less energy is stored in the form of carbohydrates compared to body fat

most frequent cause of muscle cramps

low fluid intake

When consumed in adequate amounts, plant stanols and sterols have been shown to...

lower LDL levels in the blood

not a function of proteins in the body

major source of energy during exercise

polypeptide has how many amino acids

more than 10

Jacob is a healthy, active 14-year-old boy. Recently, he began to experience a growth spurt. Based on this information, his body is in ________ nitrogen balance.

positive nitrogen balance

Starch

type of polysaccharide found in cells of plants

Dietary fiber

-Soluble or insoluble -does not provide the body with calories -helps speed the passage of food through the intestines -some types may help lower cholesterol in humans

functions of zinc in the body

-antioxidant -regular of growth and development -wound healer

True about sterols

-cholesterol is an example of a sterol -they are hydrophobic and lipophilic -they are found in both plants and animals

true of high quality

-complete proteins -derived primarily from animal sources -contain extra amino acids that can be used for making other amino acids -they are more easily digested by the body compared to lower quality proteins

True about carbohydrate intake during exercise...

-glucose, sucrose, and glucose polymers are all appropriate for consumption during exercise -it is recommended that athletes consume 30-60 grams of carbohydrate per hour -carbohydrate intake should begin soon after the onset of exercise and continue throughout

approx how much sodium is lost in 1 liter of sweat

1 gram

To help accelerate recovery, how much carbohydrate intake is recommended immediately after exercise?

1-1.2 grams per kilogram of body weight every hour for 4 hours post-exercise

how many grams of protein are recommended for recovery from exercise?

5-10 grams

Which of the following is an artificial sweetener?

Aspartame

Predominant form of fats found in the human diet?

Triglycerides

T or F A single molecule of sugar has the chemical formula CnH2nOn

True

T or F Eating fruits and vegetables that are low in fat and high dietary fiber, vitamin A, or vitamin C may help prevent some cancers.

True

T or F Glycogen is a type of complex carbohydrate.

True

T or F The more glycogen a muscle has stored in its cells, the longer it will take for fatigue to set in during endurance exercise.

True

T or F Without the light energy from the sun; carbohydrates could not be naturally synthesized.

True

fat oxidation decreases as exercise intensity increases because they

aerobic system has a slow rate of ATP production

To help accelerate recovery, how much carbohydrate should be consumed in the 4 hours immediately after exercise?

approx 1.0-1.2 grams per kilogram of body weight every hour

Jason is an elite cross-country athlete who is currently training 6 days per week, 1-3 hours per day. He weights 135 pounds. Based on his body weight, what should his carbohydrate intake be?

approx 615 grams per day

what athletes should be most concerned about complementing proteins

athletes who strict vegetarians and eat only plant foods

Correct sequence of metabolic pathways to aerobically break down fats for energy?

beta oxidation, citric acid cycle, electron transport chain

Medium chain triglycerides may enhance endurance performance because they:

can be absorbed rapidly

chemical process that results in the formation of water

condensation

true about amino acids

conditionally essential amino acids become essential under unusual circumstances

Soy, rice, and diary alternative products are excellent substitutes for low-fat or full-fat dairy products because diary-alternative products:

contain mainly unsaturated fats

protein composed of the shortest chain of amino acids

dipeptides

strength/power athletes should focus their ingestion of fats on which of the following

during meals and snacks spread throughout the day

T OR F cholesterol is considered to be an essential nutrient

false

T OR F fat substitutes made from proteins can be used in baking as well as in products such as gravies, salad dressings, and frozen desserts

false

Good example of fat?

pat of margarine

what type of bond is formed between the amino acids of proteins

peptide

complementing proteins

protein sources that when mixed together supply all of the essential amino acids

solid fats generally have a high proportion of which type of fatty acids

saturated

ability of a muscle or group of muscles to generate force

strength

true if an athlete is in a state of positive nitrogen balance

their protein consumption is greater than their protein breakdown in the body

T OR F Trans fatty acids are not common in nature but are formed during the process of hydrogenation

true

T OR F linoleic acid and linolenic acid are essential fatty acids

true

T OR F linolenic acid is a common omega 3 fatty acid found in seafood, nuts, seeds, and green leafy vegetables

true

T OR F linolenic acid is the most common omega 6 fatty acid; it is found mainly safflower, corn, and sunflower oils

true

T OR F phospholipids are found in both plants and animals and have a unique molecular structure that allows them to be both fat and water soluble

true

T OR F strength is a component of power

true

T OR F substances that are fat soluble are termed lipophilic

true

T or F athletes desiring to either gain or lose weight should increase protein intake to the higher end of the recommended range

true

T or F athletes should strive to maintain adequate intake of carbohydrates because carbohydrate availability spares of proteins

true

T or F protein supplementation may be necessary in athletes having trouble meeting their protein needs through the whole foods in their diet

true

T or F research indicates that ingesting proteins prior to training can decrease muscle catabolism and increase muscle synthesis

true

T or F sports beverages should be consumed during endurance and ultra endurance exercise

true

T or F vegetarian athletes have slightly higher protein needs compared to non-vegetarian athletes, due to the intake of incomplete protein food sources

true

Food that naturally contains cholesterol

unsalted butter