sports nutrition exam 3
Which antioxidant vitamin has been the subject of the most research in studies of athletes?
. vitamin C
A person exercising in a hot and humid environment might lose how much fluid through sweating?
1 to 2 L per hour
After training and performance, it is recommended that athletes drink approximately ___ of fluid per kg of body weight lost, beginning as soon after exercise as is practical.
1.5 L
Individuals should consume fluids containing carbohydrates and sodium after exercising continuously for approximately ____.
2 hours
The age at which peak bone mineral density occurs is:
35 to 60 years
Research has shown that daily intake of caffeine under ________ mg does NOT result in dehydration; a 16 ounce cup of commercially brewed coffee contains about ________ mg of caffeine.
450; 300
While thiamin needs may be greater in athletes because of their higher ____ production compared to nonathletes, their consumption of high-quality ____ will more than meet the RDA for thiamin.
ATP; carbohydrates
What is a recommended practice to ensure adequate mineral status?
Consume adequate kilocalories daily.
Ultraendurance athletes want to ensure they are getting enough vitamins for proper antioxidant function. What do you suggest to them?
Consume fruits, vegetables, and whole grains to ensure a diet rich in antioxidant-containing foods.
Which of the following is true about mineral absorption?
Consuming an orange can increase iron absorption at the same meal.
Hyperhydration is ideal for athletes as this state ensures the athlete will stay hydrated throughout the activity.
False
Macrominerals include calcium, phosphorus, and magnesium because they are large in size, whereas microminerals include iron and manganese because they are smaller in size.
False
Most body water is found in the extracellular fluid
False
Why is iron not well absorbed from the intestinal tract?
Overabsorption of iron has potentially harmful physiological effects.
Which of the following is true regarding athletes and upper respiratory tract infections (URTIs)?
Prolonged exercise increases risk for URTIs.
If a supplement contains 500 mg of magnesium, what is one of your concerns?
This is well above the tolerable upper intake level and puts a person at risk for toxicity.
Aerobic metabolism is a source of water for the body
True
Exercise challenges fluid homeostasis because of the role that body fluids play in thermoregulation
True
Low-fat chocolate milk is considered a postexercise beverage with sodium, potassium, carbohydrate, protein, fat, and energy
True
On average, an adult's body is approximately 60 percent water by weight, but individuals may range from 40 to 80 percent.
True
The two major forces that result in the movement of water are fluid pressure and osmotic pressure
True
"Food first, supplement second" refers to which of the following?
Try to obtain a sufficient amount of vitamins through diet but take a vitamin supplement to cover any vitamins that may be lacking when the diet is not rich in vitamins.
Which of the following is true regarding athletes and the consumption of an adequate amount of vitamin A from food?
Vitamin A intake generally reflects fruit and vegetable intake.
Is it possible for athletes to meet their nutrient needs without taking a vitamin supplement?
Yes, the diet must be nutrient dense, calorically adequate, and varied.
Vitamin excesses that reach the tolerable upper intake level are most likely to be caused by ____.
a. dietary supplements and fortified foods
What effect does iron deficiency anemia have on performance?
all of the above
What are two factors associated with a lower percentage of body water?
being older and having a large amount of body fat
An adequate dietary intake of which two minerals is usually predictive of an adequate intake of all the essential minerals?
calcium and iron
Vitamin A toxicity ____.
can cause liver damage
Before consuming sports drinks during an event, athletes should experiment with them during training because the ________ content of these drinks can increase ________.
carbohydrate; gastric distress
What term is used on food labels that estimates the amount of certain nutrients needed each day?
daily value
In the absence of a deficiency, as mineral consumption increases, the amount absorbed:
decreases
___ is when a vitamin is lost during processing but added back, whereas ___ is when vitamins that were never present before processing are added to the food.
enrichment; fortification
For some female athletes following a prolonged low-calorie diet, low circulating ___ can lead to ___.
estrogen; osteoporosis
Having a normal or optimal amount of water in the body, sufficient to support fluid balance and meet required physiological functions, would be termed:
euhydration
What is the potential problem with mineral supplements that have high bioavailability?
excess absorption
Water only is an appropriate pre-exercise beverage for:
exercise lasting less than 60 minutes.
A recommendation for athletes to improve their vitamin intake is to consume a daily multivitamin.
false
Adequate mineral intake cannot be achieved from food alone
false
Athletes should consume a multivitamin to obtain all required vitamins for optimal performance.
false
Athletes transitioning from eating meat to becoming a vegan should be concerned about their red blood cell formation because B12 is only found in animal products.
false
Athletes with iron deficiency without anemia have low hemoglobin and hematocrit levels, resulting in reduced oxygen transport.
false
Dehydration and hypohydration are interchangeable terms and mean the same thing.
false
If energy intake is in excess, vitamin intake is likely to be adequate.
false
In extracellular fluid, the major cation is potassium, and the major anions are chloride and bicarbonate
false
Males are at greater risk for low iron status than females are
false
The amount of calcium absorbed is under hormonal control based on bone calcium levels.
false
The only way to increase dietary calcium is through dairy product consumption.
false
Vitamins play a direct role in energy metabolism.
false
Water-soluble vitamins are not toxic when consumed in excess and do not have an established tolerable upper limit.
false
What tissue is approximately 10 percent water?
fat
Along with calcium and vitamin D, what other minerals are involved in bone health?
fluoride, magnesium, and phosphorus
High bioavailability refers to a compound that:
has a high degree of absorption and utilization.
All of the following influence mineral absorption EXCEPT __________.
height
The ___ portion of hemoglobin contains ___, which carries ___ inside the red blood cell.
heme; iron; oxygen
What accounts for gymnasts' above-normal bone mineral density even when estrogen concentration and menstrual status are abnormal?
high-impact training
What condition results from increasing core temperature and deteriorating thermoregulatory control?
hyperthermia
A ___ solution is when the concentration of all solutes is greater outside than inside the cell, so water moves out of the cell, causing the cell to shrink.
hypertonic
According to the current body of scientific research, what effect does exercise have on an athlete's vitamin requirements?
increases the need slightly but supplementation not necessary
What is the potential problem with consuming excess supplemental zinc?
interference with iron absorption
In which compartment is the largest amount of body fluid stored?
intracellular fluid
A deficiency or an excess of what mineral impairs the immune system?
iron
A mineral that is under substantial hormonal control is:
iron
Which of the following is NOT classified as a macromineral?
iron
Two factors that may be associated with hyponatremia include:
large losses of sodium in sweat and excessive water intake.
The two factors that best explain the increased risk for osteoporosis in elite female distance runners are:
low energy intake and low estrogen.
A female figure skater consumes a low-calorie diet consisting of approximately 1,200 kcal daily. She says that she is taking a multivitamin supplement as an insurance policy. What is the multivitamin supplement insuring her against?
low vitamin intake
The amount of energy (kcal) provided by the B-complex vitamins is:
none
All of the following are goals of fluid consumption during exercise EXCEPT _______.
overconsumption of water to ensure stores are at maximum capacity
Vitamins B1, B2, and B3 are all involved in energy metabolism through ___ in the ___.
oxidation-reduction reactions; Krebs cycle
Which of the following is an anion involved in fluid balance?
phosphate
Hyponatremia resulting from exercise can cause a serious and sustained loss in _____ concentration to below 135 mmol/L.
plasma sodium
Which of the following electrolytes might be deficient in the diet of a person from an industrialized country (for example, the United States)?
potassium
Which of the following is NOT a basic function of minerals?
providing energy for metabolism
The Dietary Reference Intakes (DRI) establish the daily intake of a vitamin that is ____.
recommended, with a built-in safety margin
Iron deficiency anemia can impair athletic performance by _____.
reducing VO2max as a result of decreased oxygen transport
Wearing uniforms and protective gear while exercising in the heat typically:
restricts the evaporation of sweat and results in body temperature rising.
What is a type of preformed vitamin A?
retinol
A deficiency in all of the following minerals can lead to anemia EXCEPT _______.
selenium
Inadequate intake of minerals such as _____ can impair immune response.
selenium and zinc
The primary cation in extracellular fluid is:
sodium
Athletes lose ____ in sweat and urine. In order to compensate, most athletes should ____.
sodium, zinc, and copper; eat a healthy diet, which in most cases is sufficient to replace losses
Hypokalemia is a result of ____.
substantial potassium loss without replenishment
Maintaining hydration during endurance events is most likely to be challenging due to _____.
sweat rates that exceed gastric emptying and absorption rates
As an individual's core temperature rises, the ____ glands are activated to reduce the body's ____.
sweat; heat load
When blood calcium levels drop, the fast-exchange system kicks in, and parathyroid hormone (PTH) is secreted, which stimulates ____ and activates ____.
the kidneys to resorb calcium; calcitriol secretion
With respect to dietary reference intakes (DRI), athletes use _____ moderately active healthy people.
the same standards as
Although a single supplement may provide more than enough of that particular mineral, there are concerns that a single supplement, especially one containing a high dose, may be detrimental to the absorption of other nutrients.
true
Athletes can lose sodium, chloride, and potassium in sweat, and they can lose zinc and iron in urine.
true
Athletes should first determine the amount of vitamins normally obtained from food and then evaluate if they need to supplement.
true
Athletes transitioning from eating meat to becoming a vegan should be concerned about their red blood cell formation because B12 is only found in animal products.
true
Based on the current body of scientific literature, a daily caffeine intake for adults of ~450 mg or less does NOT have a negative effect on fluid or electrolyte balance.
true
Bioavailability of some vitamins from supplements are always higher than from food.
true
Body temperature rises with exercise, but replacing fluid to slow or prevent dehydration prevents the excessive rise in body temperature that occurs with no fluid is consumed.
true
Calcium, vitamin D, and protein are important nutritional factors for bone health while weight-bearing stress stimulates one to increase bone mineral content over time.
true
Consumption of calcium and iron, when obtained from naturally occurring food sources, is a fairly good predictor of the intake of the other minerals
true
Despite the formation of free radicals directly related to exercise, a positive result of aerobic exercise training is the buildup of the body's natural defenses against free radicals, both enzymatic and nonenzymatic antioxidants.
true
Exertional hyponatremia is a result of a combination of loss of sodium through heavy sweating and an overconsumption of hypotonic fluids, particularly water.
true
Fat-soluble vitamins include vitamins D and K and require fat for absorption, whereas vitamins B and C are water-soluble vitamins and do not require fat for absorption.
true
Heavy sweating results in sodium loss that should be replaced during exercise if the duration of the activity exceeds 1 to 2 hours.
true
If an athlete consumes a typical amount of dietary sodium, there is little need for the fluid replacement beverage to contain sodium unless the exercise duration is more than 2 hours and there is a very high sweat rate.
true
Increased water vapor in the air reduces the ability of sweat secreted onto the skin to cool the body through evaporation.
true
Low caloric intake usually means low vitamin intake from food.
true
Minerals are better absorbed when food is present in the gastrointestinal tract.
true
Moderate exercise bolsters immune function; however, more rigorous or prolonged exercise has a significantly increased risk for upper respiratory tract infections.
true
The B vitamins act as coenzymes in the body.
true
To maintain mineral homeostasis, the body can increase or decrease absorption.
true
Vitamins are needed for a variety of physical functions, including growth and development, and energy metabolism.
true
Vitamins can be significantly lost though food processing; however, processing can also add vitamins to food.
true
With excess thiamin intake, enzymes and tissues become saturated, and excess thiamin is not utilized and excreted; therefore, energy production is not increased.
true
Zinc, magnesium, and selenium are involved in proper immune system function; however, excessive levels of zinc and iron can impair the immune system.
true
One form of insensible water loss is _____.
ventilation
The carotenoid beta-carotene is converted in the body to an active form of ____.
vitamin A
The intake of which vitamin is likely to be low in both sedentary and athletic populations?
vitamin D
Which vitamins are involved in antioxidant function?
vitamins E, C, and A
Certain types of athletes, such as ____, often reduce their overall intake of ____, thus putting them at risk for vitamin deficiencies.
wrestlers; energy