nutrition test 3
we lose about ____ mL of water for every mg of caffeine
1
Marathon runners performance decline by about ___
1 minute for each 1 degree celsius beyond 8-15 degrees celsius (each 1.8 degrees F beyond 46-59 degrees F)
Environment heat may affect exercise performance in 4 various ways
1) central neural fatigue caused by increase brain temp 2) cardiovascular strain caused by changes in blood circulation 3) muscle metabolism changes caused by increased muscle temp 4) dehydration caused by excessive sweat loss
what dietary modifications may help reduce or prevent hypertension
1)achieve and maintain a healthy body weight 2) reduce or moderate sodium intake 3) consume a diet rich in fruits, veggies, and low fat protein rich foods and with reduced saturated and total fat
drink ___ liters of fluid for every kg of body weight loss after a workout
1.5
we lose about ___ mL of water from every _____ of alcohol
10, gram
Which of he following blood pressure values for adults 18 and over represents the minimal blood pressure for the first stage of hypertension (mild)? The values listed are systolic and diastolic, in that order.
140 and 90
more than ______ mg a day of potassium may cause a heart attack
18,000
the general rule is to take __ salt tablets with each additional quart of fluid beyond the 4 quarts
2
1 tsp of salt contains _______ mg of sodium
2,000
Avg adults need _______ quarts of water per day
2-3
Which of the following are true B vitamins? (1) inositol (2) choline (3) biotin (4) lipoic acid (5) PABA (6) niacin (7) vitamin B6 (8) ubiquinone (10) thiamin (11) lactile (12) pantothenic (13) vitamin B15 (14) vitamin P (15) vitamin B17
3, 6, 9, 10, 12
avg intake of sodium for all americans
3,586 mg/day, more than double recommended amount
drink __-__ oz of water every ___ minutes during workout
3-4, 15
The ACSM indicated that dehydration of __-__% of body weight does not degrade either anaerobic performance or muscular strength
3-5
Calculate the increase in the body temp, in degrees celcius, that would occur if an individual was unable to dissipate heat and were exercising at an intensity of 3 liters of oxygen per minute for 20 minutes. The athlete weighs 60 kg, her mechanical efficency is 20 percent, and the specific heat of her body is 0.83.
4.8
drink about __-__ mL/kG (__-__ oz/lb) body weight 4 hours before practice
5-7 or .08-.11
Men are _____ water and females are _____
60%, 50%
studies suggest that hypohydration, even up to ___% of the body weight, wil not affect these physical performance factors in events involving brief, intense muscular effort
8
Approximately how much calcium is found in one glass (8 ounces) of skim milk?
800 mg
travels by the blood to the kidneys and directs them to reabsorb more water
ADH (antidiuretic hormone)
The task of acquiring enough Vitamin b12 may pose a problem to vegans who do not eat fortified foods becasue
B12 is found only in animal products
-energy storage -protein, carbohydrate, and fat metabolism --avacados --cauliflower --eggs --fruits (e.g. raspberries) --liver --pork --salmon --whole grains ---300 mcg
Biotin
Blood clotting • Bone and teeth formation • Constriction and relaxation of blood vessels • Hormone secretion • Muscle contraction • Nervous system function • Almond, rice, coconut, and hemp milks • Canned seafood with bones (e.g., salmon and sardines) • Dairy products • Fortified cereals and juices • Fortified soy beverages (soymilk) • Green vegetables (e.g., spinach, kale, broccoli, turnip greens) • Tofu (made with calcium sulfate) 1,000 mg
Calcium
Acid-base balance • Conversion of food into energy • Digestion • Fluid balance • Nervous system function • Celery • Lettuce • Olives • Rye • Salt substitutes • Seaweeds (e.g., dulse and kelp) • Table salt and sea salt • Tomatoes 3,400 mg
Chloride
Insulin function • Protein, carbohydrate, and fat metabolism • Broccoli • Fruits (e.g., apple and banana) • Grape and orange juice • Meats • Spices (e.g., garlic and basil) • Turkey • Whole grains 120 mcg
Chromium
Antioxidant • Bone formation • Collagen and connective tissue formation • Energy production • Iron metabolism • Nervous system function • Chocolate and cocoa • Crustaceans and shellfish • Lentils • Nuts and seeds • Organ meats (e.g., liver) • Whole grains 2 mg
Copper
Dietary approaches to stop hypertension
DASH diet
-prevention of birth defects -protein metabolism -red blood cell formation --asperagus --avocado --beans and peas --enriched grain products --Green leafy vegetables (e.g., spinach) • Orange juice 400 mcg
Folate/Folic Acid
Growth and development • Metabolism • Reproduction • Thyroid hormone production • Breads and cereals • Dairy products • Iodized salt • Potatoes • Seafood • Seaweed • Turkey 150 mcg
Iodine
Energy production • Growth and development • Immune function • Red blood cell formation • Reproduction • Wound healing • Beans and peas • Dark green vegetables • Meats • Poultry • Prunes and prune juice • Raisins • Seafood • Whole grain, enriched, and fortified cereals and breads 18 mg
Iron
Which statement is not true about vitamin B12?
It is fat soluble and therefore can be stored in the body
Blood pressure regulation • Blood sugar regulation • Bone formation • Energy production • Hormone secretion • Immune function • Muscle contraction • Nervous system function • Normal heart rhythm • Protein formation • Avocados • Bananas • Beans and peas • Dairy products • Green leafy vegetables (e.g., spinach) • Nuts and pumpkin seeds • Potatoes • Raisins • Wheat bran • Whole grains 400 mg
Magnesium
Carbohydrate, protein, and cholesterol metabolism • Cartilage and bone formation • Wound healing • Beans • Nuts • Pineapple • Spinach • Sweet potato • Whole grains 2 mg
Manganese
Which of the following statements concerning trace minerals is false?
Mercury is essential for carbohydrate metabolism
does pre-excercise hyperhydration improve exercise performance?
NO
Cholesterol production • Conversion of food into energy • Digestion • Nervous system function • Beans • Beef • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Poultry • Seafood • Whole grains 20 mg
Niacin
Acid-base balance • Bone formation • Energy production and storage • Hormone activation • Beans and peas • Dairy products • Meats • Nuts and seeds • Poultry • Seafood • Whole grain, enriched, and fortified cereals and breads 1,000 mg
Phosphorus
Blood pressure regulation • Carbohydrate metabolism • Fluid balance • Growth and development • Heart function • Muscle contraction • Nervous system function • Protein formation • Bananas • Beet greens • Juices (e.g., carrot, pomegranate, prune, orange, and tomato) • Milk • Oranges and orange juice • Potatoes and sweet potatoes • Prunes and prune juice • Spinach • Tomatoes and tomato products • White beans • Yogurt 3,500
Potassium
• Conversion of food into energy • Growth and development • Red blood cell formation • Eggs • Enriched grain products (e.g., bread, cereal, pasta, rice) • Meats • Milk • Mushrooms • Poultry • Seafood (e.g., oysters) • Spinach 1.7 mg
Riboflavin
Antioxidant • Immune function • Reproduction • Thyroid function • Eggs • Enriched pasta and rice • Meats • Nuts (e.g., Brazil nuts) and seeds • Poultry • Seafood • Whole grains 70 mcg
Selenium
• Acid-base balance • Blood pressure regulation • Fluid balance • Muscle contraction • Nervous system function • Breads and rolls • Cheese (natural and processed) • Cold cuts and cured meats (e.g., deli or packaged ham or turkey) • Mixed meat dishes (e.g., beef stew, chili, and meat loaf) • Mixed pasta dishes (e.g., lasagna, pasta salad, and spaghetti with meat sauce) • Pizza • Poultry (fresh and processed) • Sandwiches (e.g., hamburgers, hot dogs, and submarine sandwiches) • Savory snacks (e.g., chips, crackers, popcorn, and pretzels) • Soups • Table salt 2,400 mg
Sodium
Conversion of food into energy • Nervous system function • Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Sunflower seeds • Whole grains 1.5 mg
Thiamin
Growth and development • Immune function • Reproduction • Red blood cell formation • Skin and bone formation • Vision • Cantaloupe • Carrots • Dairy products • Eggs • Fortified cereals • Green leafy vegetables (e.g., spinach and broccoli) • Pumpkin • Red peppers • Sweet potatoes 5,000 IU
Vitamin A
• Conversion of food into energy • Nervous system function • Red blood cell formation • Dairy products • Eggs • Fortified cereals • Meats • Poultry • Seafood (e.g., clams, trout, salmon, haddock, tuna) 6 mcg
Vitamin B12
Immune function • Nervous system function • Protein, carbohydrate, and fat metabolism • Red blood cell formation • Chickpeas • Fruits (other than citrus) • Potatoes • Salmon • Tuna 2 mg
Vitamin B6
Antioxidant • Collagen and connective tissue formation • Immune function • Wound healing • Broccoli • Brussels sprouts • Cantaloupe • Citrus fruits and juices (e.g., oranges and grapefruit) • Kiwifruit • Peppers • Strawberries • Tomatoes and tomato juice 60 mg
Vitamin C
Blood pressure regulation • Bone growth • Calcium balance • Hormone production • Immune function • Nervous system function • Eggs • Fish (e.g., herring, mackerel, salmon, trout, and tuna) • Fish liver oil • Fortified cereals • Fortified dairy products • Fortified margarine • Fortified orange juice • Fortified soy beverages (soymilk) 400 IU
Vitamin D
Antioxidant • Formation of blood vessels • Immune function • Fortified cereals and juices • Green vegetables (e.g., spinach and broccoli) • Nuts and seeds • Peanuts and peanut butter • Vegetable oils 30 IU
Vitamin E
Blood clotting • Strong bones • Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collards, Swiss chard, mustard greens) 80 mcg
Vitamin K
Which of the following are fat-soluble vitamins?
Vitamins A, D, E, K
Growth and development • Immune function • Nervous system function • Protein formation • Reproduction • Taste and smell • Wound healing • Beans and peas • Beef • Dairy products • Fortified cereals • Nuts • Poultry • Seafood (e.g., clams, crabs, lobsters, oysters) • Whole grains 15 mg
Zinc
the use of salt tablets should be discontinued after the athlete is
acclimatized, usually about 6-9 days
Which of the following groups needs iron the least, as specified by the RDA?
adult males
Reports that passive dehydration resulting in approx 1.5% loss of body mass ________ affected bench press 1-rep maximal performance, but seem to be overcome by a _______ rest period and ______ consumption.
adversely, 2 hour, water
environment conditions that may predispose an athletic individual
air temp, relative humidity, air movement, and radiation
hormone produced in the adrenal gland, stimulates kidneys to retain more sodium
aldosterone
Which of the following does not occur in acclimatization to exercise in the heat?
an increased sodium loss in each liter of sweat
The main function of vitamin E in the body is to act as a(n)
antioxidant
Sodium helps maintain normal acid base _____
balance
marathoners may lose 5% or more of their ______ during a race
body weight (mostly water)
Which of the following statements regarding bottled water is false?
bottled water normally contains more fluoride than fluoridated municipal water supplies
Major functions of water pg 376
building material for cell protoplasm protection of organs such as brain and spinal cord maintenence of electrolyte balance and key cell functions main constituent of blood proper functioning of senses regulation of body temp
To help prevent the development of osteoporosis in later life, females should consume adequate quantities of which nutrient during the years in which they are developing peak bone mass?
calcium
natural geological formations in the water we drink
calcium, magnesium, iron, sodium
Most of the B vitamins function in human metabolism as
coenzymes
gold standard for exertional heat stroke is
cold water immersion
Which of the following is not one of the physical means whereby heat is lost from the human body?
condensation
Vitamin A toxicity is most likely to occur from
consuming high-dosage vitamin A supplements
A high relative humidity and sunshine impose a heat stress during exercise by their adverse effects on the body, respectively as
decreased evaporation of sweat and increased radiant heat to the body
excessive potassium can be lethal, as it can
disturb the electrical rhythm of the heart
Which of the following would not contain heme iron?
dried beans
Various risk factors that could predispose individuals to the development of exercise-associated hyponatremia (EAH)
excessive drinking of fluids before, duirng, and after the event considerable weight gain over the course of the event slower finishers females low body weight
common heat illness during exercise. dehydration is main risk factor
heat exhaustion
decrease relative blood volume, cardiac output may decrease and the blood pressure will fall, reducing blood flow to the brain. Dizziness and fainting may occur
heat syncope
excessive potasium in the blood, may disturb electrical impulses, causing cardiac arrhythmias and possible death
hyperkalemia
Excessive loss of sweat during exercise in the heat will lead to a condition in the body known as
hypohydration
low serum potassium levels that lead to muscular weakness and cardiac arrest is known as
hypokalemia
During prolonged endurance exercise in the heat, excessive intake of water and inadequate intake of salt may lead to a dangerous health condition known as
hyponatremia
water intoxication
hyponatremia
body temp is controlled by
hypothamamus
During excersice sodium concentration ______ in the blood
increases
benefits of water include less chance of __________, ___________, and better oral health
kidney stones, fewer asthma attacks
Excessive intake of iron can lead to a condition called hemachromstosis, which damages which organ in the body?
liver
Which food exchange is the best source of zinc, iron, and copper in regard to the concept of bioavailability?
meat
Which of the following contains the least amount of calcium?
meat
Sodium is critical for nerve impulse transmission and _______
muscle contraction
If an individual is on a well-balanced diet, which of the following vitamin supplements will increase physical performance at sea level competion?
none will (choices were thiamin, niacin, vitamin c, vitamin e)
Which mineral is theorized to be an effective ergogenic aid for runners, because it may increase the delivery of oxygen to the muscle cell by facilitating its release from hemoglobin?
phosphorus
a large glass of orange juice will replace the ________ lost in ______ liters of sweat
potassium, 2
Which of the following is most limited in the DASH diet?
sodium
common salt tablets contain only _____ and______
sodium and chloride
Association between reduced ______ intake and reduced ________ and morality with stroke and CHD
sodium, blood pressure
Which of the following statements is false? (ch 9)
the major electrolytes found in sweat are calcium and potassium
Which statement does not describe the role of major minerals in the body?
they provide a source of caloric energy
% of body water goes ___ in muscular individuals and _____ in obese individuals
up, down
a deficiency of either of these two vitamins produces a similar anemia:
vitamin B12 and folate
Muscle glycogen has considerable amounts of _______ bound to it and may prove to be an advantage
water
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?
wrestlers
can exercise help prevent hypertension
yes
