Nutrition chapter 1, 2, 3 and 9 study guide

what are some characteristics of anaerobic exercise?

-breakdown products include pyruvic acid and lactic acid. -provides most of the energy needed for events that require a quick burst of energy, 30 sec to 2 min. -provides about 5% of the ATP made from complete glucose metabolism. -occurs when oxygen supply in the muscle is limited.

The DV for calcium on food labels, which is lower than the RDA for teenagers and older adults, is:

1000

A food that is "low sodium" contains:

140 milligrams or less of sodium per serving

What percent of the American adult population actually engages in the recommended levels of physical activity?

15 %

The rate of energy production for the ATP PCR system is about ________________, while the rate of energy production from fat is about ______________________

15 to 20 kcal/min; 2.5 kcal/min.

If an individual was exercising at an exercise intensity of 1.5 liters of oxygen per minute, and had a mechanical efficiency of 20 percent, how many heat Calories would this person generate in 30 minutes?

180

One glucose molecule that is processed through the lactic acid system (sometimes called anaerobic/fast glycolysis) yields:

2 net ATP

If an individual generated 1,160 heat Calories while exercising for two hours, how much sweat would need to evaporate in order to prevent any change in body temperature?

2,000 milliliters

If Lawrence weighs 198 pounds and has an average basal metabolic rate of 1.0 kilocalorie per kilogram per hour, determine his basal metabolic rate.

2,160 kilocalories per day 198 pounds divided by 2.2 kg per pound = 90 kg 90 kg X 1.0 kcal/kg = 90 kcal per hour 90 kcal per hour X 24 hrs/day = 2160 kcal

A food may claim to be a HIGH SOURCE of a nutrient if it provides at least _____ percent of Daily Reference Value of that nutrient in a single serving.

20

Recommendations for fluid intake during exercise, according to the American College of Sports Medicine include:

20-30 mEq of sodium

How many average minutes per day of moderate exercise is recommended?

30

The recommended daily dietary goal for cholesterol intake is no more than

300mg

Calculate the increase in the body temperature, in degrees Celsius, that would occur if an individual was unable to dissipate heat and was exercising at an intensity of 3 liters of oxygen per minute for 20 minutes. The athlete weighs 60 kg, her mechanical efficiency is 20 percent, and the specific heat of her body is 0.83.

4.8

Of the eight key nutrients, how many are vitamins?

5

One liter of oxygen is the equivalent of approximately how many Calories when oxidizing carbohydrate and fat?

5

If one liter of sweat would evaporate from the skin, approximately how many kilocalories of heat energy would be removed from the body?

550-600

Approximately how many Calories are in a meal with 2 starch/bread exchanges, 4 very lean meat exchanges, 1 fruit exchange, 1 vegetable exchanges, 2 fat exchanges and 1 skim milk exchange?

565

On a mixed diet of carbohydrate, protein, and fat, what percent of the energy expenditure at rest is derived from fat?

60

The DV for vitamin C is lower than the current RDA; the current DV on food labels is

60mg

During a ten minute period of maximal work, the contribution of the aerobic energy system to the total energy need would be

85 %

One gram of fat yields _______ Calories.

9

Using the term "essential" in the nutrition sense, how many essential amino acids are required by the average adult?

9

A "low calorie" food is one that has:

<40 kilocalories per serving

Which energy substance does the body use DIRECTLY to perform its multitude of functions, such as muscle contraction?

ATP

Energy is released when...

ATP is broken down into ADP and phosphate.

The immediate source of energy for all body processes, including muscle contraction, is

ATP, adenosine triphosphate.

Which energy system has the greatest POWER generating ability, i.e., speed?

ATP-PC

What is the term used to describe the recommended daily nutrient intake level based on observed or experimentally determined approximations of nutrient intake by a group of healthy people?

Adequate Intake (AI)

Which of the following is true of ergogenic aids?

All essential nutrients are considered to be legal for use in conjunction with athletic competition

Which of the following is NOT true concerning exercise and hypertension? All individuals will experience a decrease in blood pressure from an approved exercise program The exact role of exercise, as an independent factor in lowering blood pressure, has not been totally resolved Exercise may exert a beneficial effect in reducing high blood pressure as it is a means to lose excess body fat Isometric exercises, weight lifting, pull-ups, and other high-intensity aerobic exercise should be avoided by all hypertensive individuals as they create a physiological response that rapidly raises blood pressure

All individuals will experience a decrease in blood pressure from an approved exercise program

Which of the following dietary modifications may help reduce or prevent hypertension?

Although moderate alcohol consumption confers some health benefits, excess alcohol intake is linked to high blood pressure

Which of the following is NOT considered to be a safe practice to help prevent food poisoning?

Buy fruits and vegetables coated with wax and do not wash to remove the wax

During exercise in the heat, which of the following statements is true for carbohydrate replacement?

Carbohydrate intake may improve performance during exercise in the heat, but if temperature regulation is of prime importance, water replacement should receive top priority

Which of the following statements regarding fatigue during muscular exercise is FALSE?

Central fatigue, as contrasted to peripheral fatigue, involves fatigue occurring directly in the exercising muscles; one example might be the accumulation of excess hydrogen ions from lactic acid, which may impair energy-generating processes in the muscle cell

Chloride

Extracellular negatively charged

Sodium

Extracellular positively charged

Male athletes need more dietary iron than adolescents and premenopausal females, T or F?

False

The addition of a nutrient to a food that did not originally contain that nutrient makes it what type of food?

Fortified

Which of the following statements about energy expenditure is INCORRECT? Swimming a given distance takes about four times as much energy as running that distance Hand weights seem to increase energy expenditure only when used at slower speeds The use of hand weights may exaggerate the blood pressure response The cost of running a given distance does not depend on the speed of movement

Hand weights seem to increase energy expenditure only when used at slower speeds

While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to over consume water, which we in turn leads to the dangerous condition known as what?

Hyponatremia

Which of the following training adaptations would be of MOST use to an athlete competing in the 100-meter dash (less than 10 seconds)?

Increased stores of phosphocreatine

Phosphate

Intracellular negatively charged

Potassium

Intracellular positively charged

Which of the following is true of experimental research?

It is essential to establishing a cause and effect relationship

Which of the following is NOT TRUE about the resting metabolic rate (RMR)?

It is lower than the metabolic rate when sleeping.

Which of the following statements about the Food Exchange System is correct? *It includes eight exchanges that contain approximately the same amount of Calories, carbohydrate, fat, and protein *It is a food guide, but it is dissimilar to MyPlate *It was developed specifically for prevention of cardiovascular disease *It was developed by the American Dietetic Association and American Diabetic Association, as well as other health organizations

It was developed by the American Dietetic Association and American Diabetic Association, as well as other health organizations

When participating in very mild aerobic activities, which of the following will lead to fatigue in very prolonged bouts?

Low blood-sugar levels.

The Daily Values (DV) on food labels are based on certain dietary recommendations for Americans. Which of the following does not currently serve as a basis for the determination of the DV on the food label?

Minimum of 5 grams of fiber per 1,000 Calories

Although exercise may confer many health benefits, excessive exercise may actually impair health. Which of the following in a potential health problem associated with excessive exercise?

Orthopedic problems. Impaired immune functions. Heat illness and kidney failure. Heart attack.

Phosphocreatine (PCr) is a high-energy compound that can be used to re-form ATP and is useful during bursts of activity that need maximal muscle contraction for at most 60 seconds. Which of the following statements about PCr and exercise is true? Check all that apply:

PCr can be activated instantly. PCr can replenish ATP rates fast enough to meet energy demands of quick, powerful actions like shotputting and bench pressing. Taking creatine to increase PCr in muscles may improve performance in those who undertake repeated bursts of activity if used in doses of 20 grams per day for 5-6 days followed by a maintenance dose of 2 grams per day.

Which of the following is the key factor(s) or predictor(s) associated with exertional heat illness?

Physical fitness of the individual

Irregular heartbeat is a sign of low blood levels of which of the following electrolyte minerals?

Potassium Due to its central role in nerve impulse transmission, potassium depletion can affect the contraction of heart muscle, leading to arrhythmia and even heart failure.

What is the term used to describe the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals?

RDA recommended daily allowance

The Dietary Reference Intake (DRI) consists of which of the following reference intakes?

RDA, AI, UL and EAR

Based on recent recommendations of the American College of Sports Medicine and the American Heart Association relative to exercise and health benefits for adults, which of the following statements is false? Vigorous-intensity exercise may be done for a minimum of 20 minutes on 3 days each week Resistance exercise, including exercises for the major muscle groups in the body, is recommended at least 5, and preferably 7 days per week Each daily exercise bout of aerobic exercise may be done continuously or in smaller segments, such as three 10-minute bouts Moderate-intensity aerobic exercise should be done for a minimum of 30 minutes daily on 5 days each week In general, more is better as exceeding the minimum recommended amounts of exercise may provide additional health benefits

Resistance exercise, including exercises for the major muscle groups in the body, is recommended at least 5, and preferably 7 days per week

Which of the following is NOT true when considering salt or potassium supplements? Excessive potassium may be lethal, as it can disturb the electric rhythm of the heart Salt tablets should be taken only if the athlete needs to drink more than 5 liters of fluid per day to replace that lost during sweating Salt tablets should be taken only if substantial amounts of weight are lost via sweat during workouts A slight increase of sodium is recommended for an individual not acclimated to the heat

Salt tablets should be taken only if the athlete needs to drink more than 5 liters of fluid per day to replace that lost during sweating

Which of the following statements is true concerning heat gain or loss in the human body?

Shivering is nothing more than the contraction of muscles, and it produces extra heat by increasing the metabolic rate

In humans, the majority of glucose is:

Stored in the muscles as glycogen

Which of the following is NOT an acceptable definition for food labels with the listing "free"? Sugar free-less than 5 grams per serving Fat free-less than 0.5 grams of total fat per serving incorrect Sodium free-less than 5 milligrams per serving Cholesterol free-less than 2 milligrams per serving Calorie free-less than 5 Calories per serving

Sugar free-less than 5 grams per serving

The human body temperature may be influenced in which of the following ways? The autonomic division of the central nervous system controls the body temperature Infectious disease might decrease heat production Body heat is transported from the core to the shell by convection and radiation The heat balance equation shows that evaporation may or may not add to the loss of heat from the body

The autonomic division of the central nervous system controls the body temperature

The 1994 Dietary Supplement Health and Education Act (DSHEA) stipulates that:

The burden of proof regarding safety and efficacy rests with the government.

Which of the following is an example of catabolism?

The changing of muscle glycogen to muscle glucose

The greatest amount of energy stored in our body is in the form of:

Triglycerides in our muscles and in our adipose

Although rather rare, exercise may cause sudden death in some susceptible individuals, such as individuals with hypertrophic cardiomyopathy.

True

Epidemiological research may provide a relative risk (RR), which represents the increase or decrease in risk that may be associated with specific dietary practices.

True

Individuals who are sodium-sensitive experience an increase in blood pressure, possibly because of a defect in sodium excretion by the kidney. Sodium accumulates in the body and holds fluids, particularly in the blood, thereby raising blood pressure.

True

Individuals who have experienced previous heat injury may have lost the ability for the circulatory system to adjust to the heat stress, possibly because temperature-regulating centers in the brain have been irreversibly damaged.

True

During glycolysis, one six carbon sugar (glucose) is broken down to:

Two 3 carbon molecules of pyruvate

Which of the following statements relative to exercise and metabolic rate is FALSE?

a heavier, inefficient runner will burn fewer Calories running a mile than a lighter runner

Which of the following energy systems has the greatest CAPACITY for energy production, i.e., endurance?

aerobic glycolysis

Gastric emptying is

affected greatly by the volume of fluid ingested.

Which of the following is not one of the classes of dietary supplements documented in the DSHEA?

alcohol

Which of the following does not occur following acclimatization to exercise in the heat?

an increased sodium loss in each liter of sweat

Water is stored in several body compartments,

and is attracted by sodium, both in the extracellular fluid and the circulatory system

Type IIa muscle fibers

are known as fast twitch red fibers

Which of the following exercises would be the energy equivalent of jogging one mile?

bicycling 3 miles

Which of the following energy sources found in the human body represents the LOWEST storage of potential energy in the form of total Calories? liver glycogen adipose tissue triglycerides muscle protein blood glucose muscle glycogen

blood glucose

As you perform mild to moderate exercise (up to 50 percent of your VO2 max), you will use

blood glucose and fat.

What are some characteristics of aerobic exercise?

breakdown products are carbon dioxide and water. -supplies more ATP than other types of glucose metabolism. -provides about 95% of ATP made from complete glucose metabolism. -occurs when plenty of oxygen is available in the muscle.

Nutrients perform three major functions in the human body. Among these is

building and repairing body tissues with protein being the prime source.

Body water is regulated

by osmolality, with tonicity having a primary role in its functioning.

If foods are not selected carefully, strict vegetarians may incur nutritional deficiencies involving

calcium

Which of the following is not a key (indicator) nutrient as defined by the key nutrient concept?

chromium

A good example of a nonessential nutrient is

creatine

The leading cause of death in the United States is

diseases of the heart

In very high-intensity exercise, lasting only one or two minutes, the probable cause of fatigue is

disruption of cellular metabolism caused by the accumulation of hydrogen ions.

An electrolyte deficiency could impair physical performance; therefore, supplements, above normal electrolyte nutrition enhance performance.

false

As you exceed 50 percent of your VO2 max, you begin to rely more and more on fat as an energy source.

false

Available research supports the beneficial effect of a vegetarian diet upon physical performance capacity.

false

Calorimeters were developed to measure chemical, as well as, mechanical energy.

false

During times of excessive stress, when circulation is attempting to regulate both body temperature and blood pressure, control of blood pressure is impaired since body temperature regulation becomes a priority.

false

Epidemiological research involves studying large populations to find a cause and effect relationship between two or more variables.

false

Exercise training is second only to proper nutrition when one considers a means to enhance physical fitness.

false

Glycerol supplementation is considered safe for diabetic athletes.

false

Higher intensity exercise increases blood flow to the intestines, which will in all probability increase absorption.

false

Insensible perspiration is the major source of sodium chloride loss in the body and accounts for approximately 30 percent of body water loss.

false

It is not possible to obtain a healthful diet at a fast-food restaurant due to the high-fat content of foods served there.

false

It is relatively simple to predict your exact metabolic rate from your exercise heart rate, if a basic formula is followed.

false

Laboratory tests are necessary to measure the contribution of the oxygen system during exercise, although this is the least commonly used technique for measuring exercise intensity.

false

Magnesium supplementation has been shown to lower blood pressure.

false

Physical activity must be strenuous to achieve any significant health benefits.

false

The ATP-PC system predominates during the longer sprints and middle distance runs.

false

The American College of Sports Medicine and the American Diabetes Association note that participation in regular physical activity improves blood glucose control and can prevent or delay type 1 diabetes

false

The FDA has no standards for health claims that are permitted on food labels.

false

The MET is a unit that represents multiples of the thermal energy expenditure rate.

false

The National Cancer Institute estimates that less than 20 percent of all cancers are linked in some way to diet.

false

The amount of ingested fluid that enters the circulatory system depends upon two factors: gastric absorption and intestinal absorption.

false

The apocrine sweat glands are primarily involved in temperature regulation.

false

The basic premise behind the key-nutrient concept is that if five key nutrients are adequately obtained in your diet, you will probably receive an ample supply of all nutrients essential to humans

false

The lactic acid system predominates in short, powerful bursts of muscular activity.

false

The lactic acid system, like ATP, is a direct source of energy for muscular contraction.

false

To increase your daily energy expenditure, concentrate on heavy physical activities and incorporate them into your lifestyle three times per week.

false

Under normal conditions, exercise duration is the key factor in determining whether carbohydrate or fat is used.

false

When you are exercising in the heat and sweating, the concentration of electrolytes in the blood and other body fluids actually decreases.

false

Normal body water level is normohydration, while loss of body water results in hyperhydration.

false, it is hypohydration

This is an important energy source for low or moderate aerobic exercise that lasts 20 minutes or longer

fat

Which of the following would be considered a component of health-related fitness?

flexibility

The GRAS list contains:

food additives believed to be safe

Per serving, which of the following food exchanges contains the greatest amount of carbohydrates in grams?

fruit

The resting energy expenditure is

higher during adolescence than during adulthood

Excessive loss of sweat during exercise in the heat will lead to a body condition known as

hypohydration

Which of the following statements relative to exercise and body temperature is FALSE?

if an equal amount of fluid is consumed, carbohydrate solutions are more effective than plain water as a means to control body temperature during short-term exercise

A type I muscle fiber

is called a slow-twitch red fiber.

Nutrient density

is when a food possesses a significant amount of specific nutrients per serving relative to its caloric content.

Which of the following statements about sweat is FALSE?

it is hypertonic compared to body fluids

Which of the following statements regarding hyponatremia during exercise is FALSE? it is more common in heat-unacclimatized than heat-acclimatized individuals it is more common in faster runners who complete marathons in 3 hours or less it is more common in females than in males it is more common in individuals with high sweat sodium concentrations it is more common in individuals who consume excessive amounts of plain water before, during and after exercise

it is more common in faster runners who complete marathons in 3 hours or less

Which of the following food exchanges contains the most Calories per serving?

low-fat (2%) milk

All of the following are laboratory techniques used to measure the role of the lactic acid system in exercise EXCEPT

maximal oxygen uptake

One example of a micronutrient is

minerals

According to the recent American College of Sports Medicine Position Stand on physical activity and weight loss, how many minutes of exercise per week has been associated with clinically significant weight loss.

more than 250

Which body fuel can be utilized for both aerobic and anaerobic energy production?

muscle glycogen

chemical substances that are found in food are...

nutrients

A sports drink may be indicated when time surpasses how many minutes, or if weight loss is more than how many pounds during a workout?

over 60 minutes, or more than 5-6 pounds.

Which of the following is the key principle underlying the adaptations to exercise that may provide a wide array of health benefits, and incorporates the intensity, duration, and frequency of exercise?

overload

Which system produces ATP via the Krebs cycle?

oxygen

Type IIb muscle fibers

produce energy primarily by anaerobic processes.

The oxygen system

produces ATP in rather large quantities from other energy sources in the body.

contribution of this macronutrient to energy of fueling muscles is generally small

protein

Sodium is a mineral element and is one of the principle positive ions. Sodium

serves primarily to help maintain normal body-fluid balance and osmotic pressure in the extracellular fluids

Per serving, which of the following food exchanges contains the greatest amount of protein in grams?

skim milk

Which of the following is not a health-related fitness component? Flexibility Body composition Muscular strength Speed Cardiovascular fitness

speed

The main energy source for the oxygen system during exercise of 2 hours in length would be

triglycerides

A 5% urea solution is hypotonic to a 10% urea solution.

true

Basal metabolism accounts for about 60% to 70% of total energy use by the body.

true

Certain nutrients in the foods we eat are believed to be promoters of a variety of chronic diseases.

true

Chloride is the major negative ion in the extra cellular fluids and works with sodium in the regulation of body-water balance and electrical potentials across cell membranes.

true

Epidemiological research helps scientists identify important relationships between diet and health.

true

If an athlete weighs several pounds less from one morning to the next, it is likely that fluid replenishment has been deficient.

true

Investigations have noted that the increases or decreases noted in the TEF due to exercise were minor, averaging about 5-9 Calories for several hours.

true

Liquid meals should be used primarily as a substitute for precompetition nutrition and should not be used to replace the balanced diet-concept.

true

Nonessential nutrients, or dispensable nutrients, may be formed in the body.

true

The intensity of our exercise is inversely related to the duration of our exercise.

true

The most important factor affecting the metabolic rate is the intensity or speed of the exercise.

true

The most important factor determining which energy system will be used is the intensity of the exercise.

true

The body loses water in a variety of ways. Put the water output mechanisms in order from greatest contribution to fluid loss (1) to least contribution to fluid loss (4) per day.

urine, skin losses, lung respiration, feces

Expressed as a percentage of its total caloric value, which food exchange has the highest protein content?

very lean meat

The nutrients that are primarily responsible for helping to regulate bodily processes are

vitamins, minerals, and protein

Which of the following classifications of physical activity is rated as light, mild aerobic exercise because it is likely to burn less than 5 Calories per minute?

walking at a speed of 2.0 miles per hour

For most athletes who are exercising for less than an hour or not losing significant amount of weight during exercise, the best beverages for replacing fluid losses is ............?

water

MyPlate stresses all but which one of the following:

weight loss