Ch. 6-10

The Recommended Dietary Allowance for protein for nearly all adults is ______ g/kg/day 0.5 0.8 1.6 2.0

0.8

According to the 3500-kcal rule, a daily deficit of 500 kcal should result in an approximate weight loss of about how many pounds per week? 4 1 2 3

1

According to most sports nutrition experts, the daily protein intake for an athlete should fall within the range of A) < 0.8 grams per kilogram. B) 0.8 to 1.0 grams per kilogram. C) 1.2 to 2.0 grams per kilogram. D) > 3.0 grams per kilogram.

1.2 to 2.0 grams per kilogram.

The RDA for protein translates into approximately what percentage of total daily calorie needs? 5% 10% 15% 20%

10%

During endurance activities, protein can supply as much as _______ of energy needs, especially as glycogen stores in the muscle are exhausted. A) 10% to 15% B) 5% C) 25% to 50% D) 20%

10% to 15%

A 120-pound woman is training for a bodybuilding competition and needs to build muscle mass. What is the maximum recommended daily protein intake for this woman? A) 80 grams per day B) 45 grams per day C) 240 grams per day D) 110 grams per day

110 grams per day

Normal blood pressure is defined as a systolic pressure below ______ mmHg and a diastolic pressure below ______ mmHg. A) 140; 90 B) 180; 100 C) 100; 50 D) 120; 80

120; 80

The Physical Activity Guidelines recommends that adults participate in at least _____ minutes per week of moderate-intensity, or _____ minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. A) 150 to 300; 75 to 150 B) 200; 60 C) 75 to 150; 150 to 300 D) 60 to 90; 30 to 60

150 to 300; 75 to 150

The Adequate Intake (AI) for sodium for adults is ______ milligrams per day. A) 500 B) 1000 C) 1500 D) 2000

1500

Bill expends 2500 kcal per day. What would be his approximate energy expenditure from basal metabolism? A) 1500 to 2000 kcal B) 250 to 375 kcal C) 1200 to 1500 kcal D) 500 to 1050 kcal

1500 to 2000 kcal

Farah wishes to lose 5 pounds before her vacation in approximately 5 weeks. Her average consumption is 2100 kcal per day. Assuming her physical activity levels remain unchanged, she should reduce her energy intake to ______ kcal per day A) 1200 to 1300 B) 1800 to 1900 C) 1400 to 1500 D) 1600 to 1700

1600 to 1700

What is the age-predicted maximum heart rate of a healthy 48 year old? A) 172 B) 138 C) 103 D) 220

172

Aerobic glucose breakdown provides most of the energy for sports activities lasting A) 30 seconds to 1 minute. B) 2 minutes to several hours. C) up to 30 seconds. D) 1 to 2 minutes.

2 minutes to several hours.

For a pre-event meal, rich sources of carbohydrates, such as bagels, muffins, and bread, should be eaten ______ before an endurance event. A) 2 to 4 hours B) less than 30 minutes C) 4 or more hours D) 30 to 60 minutes

2 to 4 hours

How many different amino acids are used in the synthesis of body proteins? 5 9 20 29

20

Based on calorie estimates from the Dietary Guidelines, a 19- to 30-year-old active woman needs about ______ kcal per day 2000 2400 1600 2800

2400

Men with body fat levels greater than _____ have increased health risks 10% 15% 20% 25%

25%

Researchers suggest a dose of at least _____ grams of protein per meal is ideal to promote muscle synthesis. A) 30 B) 10 C) 50 D) 20

30

Research shows that it is optimal for adults to distribute protein intake throughout the day to maintain lean mass as they age. Adults should consume approximately ______ of protein per meal at more than one meal per day to maintain healthy muscles and bones. 15 grams 30 grams 45 grams 60 grams

30 grams

Anaerobic glucose breakdown provides most of the energy for sports activities lasting A) to 30 seconds. B) 30 seconds to 2 minutes. C) 10 seconds. D) up to 5 minutes.

30 seconds to 2 minutes.

Accumulation of bone mass occurs primarily during childhood and adolescence. Later in life, the rate of bone degradation exceeds the rate of bone synthesis. For average, healthy men and women, gradual bone loss begins around age A) 20. B) 30. C) 40. D) 50.

30.

For additional and more extensive health benefits, the Physical Activity Guidelines recommends that adults increase their physical activity beyond _____ minutes per week of moderate-intensity or _____ minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. A) 150; 300 B) 75; 150 C) 150; 75 D) 300; 150

300; 150

When attempting to use body fat percentage to define obesity, body fat above ______ for women results in an obesity diagnosis 32% 10% 20% 25%

32%

What would be the approximate weight gain of a person who consumes an excess of 500 kcal daily for one month? A) 3 pounds B) 2 pounds C) 4 pounds D) 6 pounds

4 pounds

The DASH diet recommends inclusion of ________ of nuts, seeds, or legumes. A) 1 serving per day B) 2 to 3 servings per week C) 4 to 5 servings per day D) 4 to 5 servings per week

4 to 5 servings per week

Joe is a wrestler. During his workouts, he loses 2 pounds. How much water would he have to drink to replenish this water weight loss? A) 4 to 6 cups B) 3 to 4 cups C) 2 to 3 cups D) 6 to 8 cups

4 to 6 cups

Water constitutes ______ percent of an adult's body weight. A) 50 to 70 B) 10 to 20 C) 25 to 45 D) 75 to 95

50 to 70

Essential amino acids account for approximately ______ of total amino acids in the typical American dietary pattern. 10% 25% 40% 50%

50%

Restricting food and beverage intake by ______ kcal per day below calorie needs typically leads to a weight loss of about 1 pound per week to start. A) 100 B) 1000 C) 500 D) 250

500

How much vitamin D is in one serving (3 ounces) of cooked salmon? A) 7 milligrams B) 7 micrograms C) 7 grams D) 7 milliliters

7 micrograms

How many grams of protein are needed per day by a sedentary adult male who weighs 87 kilograms? 70 87 174 191

70

Measuring your heart rate can provide an estimate of workout intensity. An aerobic zone is typically characterized by a maximum heart rate in the range of A) 60% to 70%. B) 50% to 60%. C) 80% to 90%. D) 70% to 80%.

70% to 80%.

The calorie cost of the thermic effect of food is ______ of the energy consumed. 20% to 25% 1% to 5% 15% to 20% 8% to 15%

8% to 15%

Which of the following individuals is most likely to need a calcium supplement? A) A 30-year-old male who follows a lactoovovegetarian diet B) A 14-year-old female with a milk allergy C) A 45-year-old male with a sedentary desk job D) A 4-year-old female who refuses to eat vegetables

A 14-year-old female with a milk allergy

Which of the following accurately describes the functions of phosphorus? A) Support of immune function, regulation of cell growth, and production of hormones B) Activation of enzymes, component of cell membranes, and maintenance of fluid balance C) Regulation of blood glucose, control of calcium absorption, and synthesis of vitamin D in the liver D) Energy metabolism, destruction of pathogens, and transport of oxygen in the blood

Activation of enzymes, component of cell membranes, and maintenance of fluid balance

Recommendations from the American Cancer Society (ACS) encourage Americans to A) eat more of a variety of vegetables, fruits, whole grains, and legumes. B) limit consumption of salty foods and highly processed foods with salt. C) avoid sugary drinks. D) All of these are ACS recommendations.

All of these are ACS recommendations.

If blood calcium concentration drops below normal limits, which of the following will occur? A) Calcium will be released from bones. B) More calcium will be absorbed from the intestine. C) Less calcium will be excreted by the kidneys. D) All of these choices are correct.

All of these choices are correct

Choose the statement that is true about sports drinks. A) All of these choices are correct. B) Their flavor encourages athletes to drink C) They replenish electrolytes D) They replenish fluids

All of these choices are correct.

Excessive use of vitamin E supplements could lead to A) uncontrolled bleeding. B) nausea. C) diarrhea. D) All of these choices are correct.

All of these choices are correct.

The training effect, in which individuals experience improvements in physical fitness as they continue a regular exercise regimen, is a product of A) increased number of mitochondria in muscle cells. B) increased number of capillaries in muscles. C) increased efficiency of the heart. D) All of these choices are correct.

All of these choices are correct.

To prevent bone loss, a woman at risk for osteoporosis could A) consult a physician about estrogen replacement. B) All of these choices are correct. C) include weight-bearing exercise into her routine. D) ensure adequate dietary intake of calcium and vitamin D.

All of these choices are correct.

Which of the following conditions leads to the breakdown of plastic water bottles? A) Being left in a hot car B) Being used to hold lemonade C) Being cleaned in the dishwasher D) All of these conditions break down plastic.

All of these conditions break down plastic.

If the carbohydrate content of the diet is insufficient to meet the body's needs for glucose, which of the following can be converted to glucose? A) Urea B) Amino acidsCorrect C) Fatty acids D) Ketones

Amino acids

What is the name of the recently FDA-approved obesity treatment device that uses a surgically implanted tube placed into the stomach to drain the stomach contents after every meal? A) EatPurge® B) DrainAssist® C) FatDrain® D) AspireAssist®

AspireAssist®

What disease is caused by a thiamin deficiency? A) Scurvy B) Kwashiorkor C) Pellagra D) Beriberi

Beriberi

Which of the following is converted to vitamin A in the body? A) Tocopherols B) Beta-carotene C) Cholesterol D) Phenylalanine

Beta-carotene

Which of the following ergogenic aids may cause anxiety and insomnia? A) Creatine B) Sodium bicarbonate C) Caffeine D) Growth hormone

Caffeine

Anabolic steroid use may cause which of the following side effects? A) Weight loss, decreased mental alertness, and increased fat metabolism B) Cardiovascular disease, extreme mood swings, and sleep disturbances C) Decreased heart rate, confusion, and vision disturbances D) Frequent urination, hyperactivity, and groin pain

Cardiovascular disease, extreme mood swings, and sleep disturbances

Which of the following populations is most susceptible to vitamin K deficiency? A) Preschool children who are picky eaters B) Older adults C) Children with cystic fibrosis D) Vegans

Children with cystic fibrosis

______ is a building block of vitamin D and other hormones. A) Cholesterol B) Calcitriol C) Hydroxyapatite D) Estrogen

Cholesterol

Vitamin ______ can be produced in the skin in response to ultraviolet light. A C D E

D

Within cells, the synthesis of proteins is directed by ATP. DNA. CCK. RDA

DNA

Which of the following is true about the use of diet pills for weight reduction? A) Orlistat (Xenical®, Alli®) increases the absorption of fat-soluble vitamins. B) Diet pills do not lead to long-term changes in weight and tend to have side effects. C) Very-low-calorie diets, combined with anti-obesity drugs, are recommended for optimal weight loss. D) Candidates for medications to treat obesity include those with a BMI ≥ 25 or BMI ≥ 20 with at least one weight-related health condition.

Diet pills do not lead to long-term changes in weight and tend to have side effects

Which strategy is recommended for successful weight gain? A) Drink fluids between meals, not during meals. B) Consume organic and non-GMO foods. C) Avoid between-meal snacks. D) Limit or avoid physical activity.

Drink fluids between meals, not during meals.

Of the most common methods of estimating body composition, which is the most accurate? A) Dual-energy X-ray absorptiometry B) Bioelectrical impedance analysis C) Skinfold measures D) Air displacement plethysmography

Dual-energy X-ray absorptiometry

If an athlete's body fat level is too high, what is the best weight-loss approach? A) Restrict dietary carbohydrates to less than 50% of total calories. B) Eat 200 to 500 kcal less than one's EER per day. C) Wear a rubber or plastic suit to sweat off extra body weight. D) Follow an 800-kcal per day eating pattern.

Eat 200 to 500 kcal less than one's EER per day.

Which of the following is likely to cause chromium toxicity? A) Exposure to industrial waste B) Daily consumption of egg yolks C) Daily consumption of Brazil nuts D) All of these lead to chromium toxicity.

Exposure to industrial waste

Why is spot reducing inappropriate when one is attempting to lose weight or change their body composition? A) Glycogen blocks hormonal signaling that promotes spot reducing throughout the body. B) Stored proteins are recruited from all muscle beds simultaneously when exercising. C) Most exercisers engage in repetitive activities and movements that do not stress muscles throughout the entire body. D) Fatty acids are recruited from all over the body, not necessarily from fat stored near the active muscles.

Fatty acids are recruited from all over the body, not necessarily from fat stored near the active muscles.

Which of the following is a benefit of regular physical activity? A) Increased body fat B) Improved sleep C) Increased blood pressure D) Reduced muscle mass

Improved sleep

Which of the following statements is true about iron? A) Excess dietary iron is excreted readily via the kidneys. B) An individual with iron deficiency absorbs less iron than a person with good iron status. C) Approximately 65% of dietary iron is absorbed. D) Iron deficiency anemia is found most commonly among young children, adolescents, and menstruating women.

Iron deficiency anemia is found most commonly among young children, adolescents, and menstruating women.

Which of the following is true about fat? A) It is less calorie-dense than carbohydrates or proteins. B) It has a high thermic effect. C) It is better to eliminate proteins and carbohydrates, rather than fat, when cutting calories. D) It is a concentrated source of calories

It is a concentrated source of calories

Which of the following is correct about upper-body (android) obesity? A) Low testosterone levels encourage it. B) It refers to obesity in the buttocks and thighs of the body. C) It is related to heart disease, hypertension, and diabetes mellitus. D) A low waist-to-hip ratio is indicative of it.

It is related to heart disease, hypertension, and diabetes mellitus

Which of the following is true about selenium? A) It is needed for hemoglobin synthesis. B) It participates in antioxidant reactions. C) An excess can cause hypertension. D) It acts as a cofactor in protein metabolism

It participates in antioxidant reactions

Which of the following is characteristic of a fad diet? A) It promotes a wide variety of food selections. B) It prohibits supplements and expensive meals. C) It promotes quick solutions and rapid weight loss. D) It uses scientific evidence, presenting the pros and cons

It promotes quick solutions and rapid weight loss

Which of the following is an important aspect of behavior modification used for weight control? A) Severely restricting intake after overeating B) Weighing yourself several times each day C) Avoiding planned eating so you can be ready to handle spontaneous changes in the situation D) Keeping a record of eating behavior to identify situations that contribute to overeating

Keeping a record of eating behavior to identify situations that contribute to overeating

_____ is a spot reducing procedure that involves inserting a thin tube into an incision that allows access to the fat tissue. The fat cells are then suctioned out through the tube and disgarded. A) Liposuction B) Gastric plication C)Botox injections D) Cryolipolysis

Liposuction

For which of the following activities would carbohydrate loading be most useful? A) Weight lifting B) Golf C) Football D) Marathon

Marathon

Carbohydrate loading may be most beneficial for athletes engaging in the following activities. A) Discus throwing, weight lifting, and interval training B) Yoga, pilates, and relaxation exercises C) Marathons, cross-country skiing, and triathlons D) Baseball, jump rope, and track sprints

Marathons, cross-country skiing, and triathlons

Which of the following is one of the eight most common food allergens? Chocolate Milk Beef Mangoes

Milk

Which of the following is true about the vitamin and mineral intake of athletes? A) Most athletes should take antioxidant supplements to reduce muscle damage caused by workouts. B) Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs. C) Most athletes do not consume enough supplements. D) Most athletes should take iron supplements to enhance their aerobic capacity.

Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs

Which of the following is true about protein intake of people in the United States? A) Most consume approximately the amount of protein needed to balance losses. B) Most consume more protein than is needed. C) Athletes generally do not get enough protein without supplements. D) Most do not consume enough protein

Most consume more protein than is needed

Proteins are unique among the macronutrients because they are a source of ______ for the human body. hydrogen oxygen carbon nitrogen

Nitrogen

Which of the following is a high-energy compound that resupplies ATP for quick bursts of activity lasting up to 10 seconds? A) Lactate B) Aerobic glucose breakdown C) Caffeine D) Phosphocreatine

Phosphocreatine

Which of the following is true in relation to the components of energy expenditure? A) Physical activity accounts for 15% to 30% of total energy expenditure. B) Basal metabolism accounts for 85% to 100% of total energy expenditure. C) Fidgeting accounts for 40% of total energy expenditure. D) The thermic effect of food represents about 20% to 35% of total energy expenditure

Physical activity accounts for 15% to 30% of total energy expenditure

Which of the following is a true statement about sources of protein? A) Plant sources of protein tend to be higher in dietary fiber than animal sources of protein. B) Plant sources of protein tend to be higher in cholesterol than animal sources of protein. C) Plant sources of protein tend to be higher in saturated fat than animal sources of protein. D) Animal sources of protein tend to be higher in phytochemicals than plant sources of protein

Plant sources of protein tend to be higher in dietary fiber than animal sources of protein.

Which of the following is a true statement about the digestion and absorption of proteins? A) Polypeptide chains are digested to yield individual amino acids, which can be absorbed into the blood. B) Polypeptide chains are digested to yield monosaccharides, which can be absorbed into the blood. C) Many whole proteins are absorbed by phagocytosis and enter the blood. D) The products of protein digestion cannot be absorbed directly into the capillaries; they must be absorbed into lacteals

Polypeptide chains are digested to yield individual amino acids, which can be absorbed into the blood

Higher intake of which of the following minerals is associated with lowered blood pressure? A) Sodium B) Cadmium C) Potassium D) Chloride

Potassium

Dietary patterns that are high in _______ tend to increase the risk of cardiovascular disease and cancer. fish nuts and seeds legumes red meat

Red meat

Which of the following is a function of phytochemicals? A) Regulates cell signaling and gene expression B) Increases the initiation and proliferation of cancer C) Increases inflammation and oxidative damage to cells D) Increases the formation of blood clots

Regulates cell signaling and gene expression

How would you interpret the body mass index for a woman who is 1.63 meters tall and weighs 72 kilograms? A) This indicates significant android obesity and high health risk. B) She slightly exceeds the value at which health risks are increased. C) The value does not exceed the value at which health risks are increased. D) Her health risks would be high.

She slightly exceeds the value at which health risks are increased

Which of the following health conditions is not primarily related to upper-body (android) obesity? A) Skin cancer B) Diabetes mellitus C) Heart disease D) Hypertension

Skin cancer

Which of the following is an appropriate goal for weight control programs? A) 5-pound weight loss per week B) Reduced physical activity C) Significant water loss D) Sparing lean body mass

Sparing lean body mass

Body weight in kilograms divided by the square of height in meters yields A) relative weight. B) the body mass index. C) the obesity index. D) percent body fat

The body mass index

Which of the following criteria qualifies a compound as a vitamin? A) The compound is necessary for health, but the body is unable to synthesize enough of the compound to maintain health. B) The compound is best absorbed if taken in supplement form. C) The compound prevents chronic disease. D) The body is unable to synthesize the compound.

The compound is necessary for health, but the body is unable to synthesize enough of the compound to maintain health.

Which of the following describes fat-soluble vitamins? A) They are absorbed directly from the GI tract into the blood via the hepatic portal vein. B) Excesses are excreted in the urine. C) They form coenzymes that participate in the metabolism of carbohydrates, fat, and protein. D) They are readily stored in the body.

They are readily stored in the body.

Which statement about vitamins is true? A) They help regulate chemical reactions in the body. B) They cannot be stored by the body. C) They directly supply energy. D) They are inorganic.

They help regulate chemical reactions in the body

Minerals are categorized based on the amount we need per day. Which of the following statements is correct? A) Major minerals are needed in amounts greater than 200 milligrams per day. B) Major minerals are needed in amounts greater than 500 milligrams per day. C) Trace minerals are needed in amounts lower than 10 milligrams per day. D) Trace minerals are needed in amounts lower than 100 milligrams per day.

Trace minerals are needed in amounts lower than 100 milligrams per day.

When buying a vitamin or mineral supplement, look for ______ on the label, which signifies that an independent group of scientists has reviewed the product for purity, strength, and quality. A) UPS B) USP C) PSU D) SPU

USP

Excessive intake of ______ can lead to calcification of soft tissue, such as the kidney. vitamin A vitamin K vitamin E vitamin D

VItamin D

When the intake of is low, vitamin E aids in its absorption. A) zinc B) vitamin D C) vitamin A D) iron

Vitamin A

Which of the following is an example of a fat-soluble vitamin? A) Vitamin B-12 B) Riboflavin C) Vitamin B-6 D) Vitamin A

Vitamin A

Most bottled water has ______ fluoride content than municipal tap water. A) a lower B) a higher C) the same

a lower

The body's set point has been suggested to be A) a weight the body attempts to maintain closely. B) one's desirable and most healthy body weight. C) one's minimum body weight. D) the weight that is reached and maintained during mid-life.

a weight the body attempts to maintain closely

Proteins regulate the acid-base balance of the blood by A) synthesizing hydrochloric acid. B) binding sodium ions. C) releasing nitrogen. D) acting as buffers

acting as buffers.

Amino acids are absorbed via A) passive diffusion. B) active absorption. C) osmosis. D) facilitated diffusion

active absorption

A good weight-loss program should A) adapt to personal and cultural preferences. B) include meal replacement shakes or bars. C) include a weight-loss goal of 3 to 5 pounds per week. D) restrict food intake to less than 1200 kcal per day.

adapt to personal and cultural preferences

Athletes who consume adequate carbohydrates experience A) chronic fatigue. B) adequate liver and muscle glycogen stores. C) increased risk of chronic disease. D) increased lean body mass.

adequate liver and muscle glycogen stores.

A fitness program that includes 30 minutes of moderate jogging for 5 days per week is primarily designed to improve A) balance. B) strength. C) aerobic fitness. D) flexibility.

aerobic fitness.

Maxine runs a marathon in 2 hours and 40 minutes. Most of the ATP for this activity is supplied by A) aerobic glucose breakdown. B) breakdown of amino acids. C) breakdown of fatty acids. D) anaerobic glucose breakdown.

aerobic glucose breakdown.

According to the Dietary Guidelines, a nutrient-dense dietary pattern leaves little room for discretionary calories contributed by A) nutritional supplements. B) alcohol, added sugars, saturated fat, and sodium. C) alcohol and simple carbohydrates. D) sugar-sweetened beverages and desserts.

alcohol, added sugars, saturated fat, and sodium

In the typical American diet, most dietary protein comes from plant sources. animal sources

animal sources

Body proteins that bind to foreign proteins in the body are A) collagen. B) hormones. C) antibodies. D) enzymes

antibodies.

A rich folate food source would be A) asparagus. B) peanuts. C) roast beef. D) skim milk.

asparagus

Biotin absorption is inhibited by A) copper. B) avidin. C) oxalate. D) phytate.

avidin

To boost glycogen stores in the hours before an event, an endurance athlete should eat A) broccoli and cheese soup. B) tuna fish. C) peanut butter. D) bagels.

bagels

A pre-event meal should A) be high in fat to prevent hunger. B) contain at least 600 kcal. C) be eaten less than 1 hour before the event. D) be high in carbohydrates without providing large amounts of fiber.

be high in carbohydrates without providing large amounts of fiber.

Of the following foods, iron is best absorbed from A) broccoli. B) kidney beans. C) beef. D) cheese.

beef.

Which of the following tools do not measure body fatness or body composition? A) Dual energy X-ray absorptiometry B) Bioelectrical impedance analysis C) Underwater weighing D) Body mass index

body mass index

Calcium, phosphorus, magnesium, and fluoride mainly serve as structural components of A) the central nervous system. B) bones and teeth. C) the skin. D) hair and fingernails.

bones and teeth.

Among children with kwashiorkor A) calorie intake may be low, but carbohydrate intake is severely deficient. B) intakes of both calories and protein are severely deficient. C) calorie intake may be low, but protein intake is severely deficient. D) protein intake may be low, but calorie intake is severely deficient

calorie intake may be low but protein intake is severely deficient

All of the following can be classified as B vitamins except A) biotin. B) niacin. C) choline. D) riboflavin.

choline.

Soybeans, egg yolks, meats, and lecithin are sources of A) chromium. B) riboflavin. C) choline. D) iodide.

choline.

A deficiency of _______ results in impaired glucose tolerance and elevated blood cholesterol. A) iodine B) iron C) copper D) chromium

chromium

The B vitamins generally function as A) antioxidants. B) hormones. C) coenzymes. D) emulsifiers.

coenzymes.

Changing one's frame of mind related to weight control and nutrition is called A) stimulus control. B) chain-breaking. C) cognitive restructuring. D) self-monitoring.

cognitive restructuring

If a woman athlete is not menstruating regularly, she should A) consult her primary care provider to determine the cause. B) decrease her calcium intake as a high calcium intake can trigger irregular menses. C) increase fluid intake. D) decrease calorie intake to lower body fat.

consult her primary care provider to determine the cause.

Food proteins are used most efficiently when we A) consume enough carbohydrates and fats to meet our kilocalorie needs. B) consume a very-low-kilocalorie diet. C) consume them with alcohol. D) consume a low-carbohydrate diet

consume enough carbohydrates and fats to meet our kilocalorie needs.

For hydration, sports drinks are superior to water for athletes who participate in A) continuous workouts lasting more than 60 minutes. B) strength training. C) outdoor athletic events. D) workouts in cold weather.

continuous workouts lasting more than 60 minutes.

The nitrogen from amino acid breakdown is A) converted to urea. B) converted to fat. C) oxidized to carbohydrate. D) stored in the liver.

converted to urea

Exposing a protein to acid or heat will alter the three-dimensional structure of the protein. This process is called transcription. denaturation. translation. deamination

denaturation

Orlistat (Xenical®) is a medication approved by the FDA for weight loss that reduces fat A) circulation by inhibiting lipoprotein production. B) absorption by decreasing bile secretion. C) digestion by inhibiting lipase enzyme action in the small intestine. D) storage by inhibiting lipase activity in fat cells.

digestion by inhibiting lipase enzyme action in the small intestine

The best way to treat an underweight person is to advise him or her to A) eat energy-dense foods higher in plant fats like nuts and seeds. B) stop exercising. C) eat high-calorie foods at the beginning of each meal. D) eat high-fat foods such as heavy cream, cheeses, ice cream, and ground beef.

eat energy-dense foods higher in plant fats like nuts and seeds

The goal of blood doping is to A) enhance aerobic capacity. B) enhance immune function. C) alleviate hemochromatosis. D) prevent blood clots.

enhance aerobic capacity.

The B vitamins A) facilitate chemical reactions that yield energy from macronutrients. B) provide strength and stability to bones. C) can be broken down to yield about 4 kcal per gram. D) protect the cells from damage by free radicals.

facilitate chemical reactions that yield energy from macronutrients

When considering physical activity for weight control, keep in mind that sustained aerobic activity, including brisk walking, jogging, or cycling, burns more ______ than resistance activity. A) muscle B) carbohydrates C) fat D) protein

fat

The process of manipulating the diet and physical training regimen so that muscles become more efficient at metabolizing fat as fuel during aerobic activity is called A) insulin manipulation. B) fat adaptation. C) lipid loading. D) carbohydrate loading.

fat adaptation.

The most economical way to supply fluoride is A) fluoridation of the municipal water supply. B) topical fluoride gels. C) fluoride tablets. D) fortification of foods with fluoride.

fluoridation of the municipal water supply

The mineral that gives hardness to teeth and bones is A) fluoride. B) zinc. C) copper. D) selenium.

fluoride

Consuming high doses of ______ can mask signs of a vitamin B-12 deficiency. A) folate B) iron C) vitamin B-6 D) vitamin K

folate

Foods that are sources of chemicals that provide health benefits beyond being essential dietary nutrients are termed A) gluten-free foods. B) antioxidants. C) superfoods. D) functional foods

functional foods

An increasingly common and effective surgical procedure for morbid obesity is A) gastric bypass. B) intestinal bypass. C) gastric blockage. D) gastrectomy.

gastric bypass

Lower-body obesity, also known as ______ obesity, is a pattern of body fat distribution that is associated with a lower incidence of cardiovascular disease, diabetes mellitus, and hypertension than upper-body obesity A) android B) gynoid C) cardiometabolic D) morbid

gynoid

Primary hypertension A) is a result of sleep apnea. B) is a result of kidney disease. C) has no clear-cut cause. D) is also known as the white coat syndrome.

has no clear-cut cause.

To prevent iron deficiency, a female athlete should A) have her blood hemoglobin level checked to determine if a deficiency exists that may require iron supplementation. B) not be concerned about iron status as iron is not involved in energy production. C) not be concerned as a low iron status is common in female athletes and will eventually resolve on its own. )D take high-dose iron supplements regularly while following a low-calorie diet.

have her blood hemoglobin level checked to determine if a deficiency exists that may require iron supplementation.

A disorder that causes increased iron absorption leading to organ toxicity is A) pellagra. B) anemia. C) hemolysis. D) hemochromatosis.

hemochromatosis.

Amino acids are transported via the _______ vein to the liver. subclavian superior mesenteric vein renal hepatic portal

hepatic portal

Vitamin B-6, folate, and vitamin B-12 are required for the metabolism of A) iron. B) niacin. C) homocysteine D) fatty acids.

homocysteine

A suboptimal intake of chromium in individuals in the United States may be linked to A) lowered serum cholesterol levels. B) impaired glucose tolerance. C) elevated calcitriol levels. D) elevated blood pressure.

impaired glucose tolerance

Most plant proteins are ______ proteins, which means that they are low in one or more of the essential amino acids. nonessential incomplete branched-chain complementary

incomplete

The method for determining energy expenditure in which the amount of oxygen a person uses is measured is called A) bomb calorimetry. B) indirect calorimetry. C) direct calorimetry. D) thermocalorimetry.

indirect calorimetry

Potassium and phosphate are the major ______ electrolytes. A) extracellular B) intracellular

intracellular

Carbohydrate loading A) involves a reduction in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake over several days before a competition. B) involves loading up on carbohydrate-laden foods on the morning of an endurance event. C) does not increase glycogen stores to any significant degree. D) involves little exercise and a high-carbohydrate diet the first 3 days, followed by heavy exercise and a low-carbohydrate diet right before competition.

involves a reduction in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake over several days before a competition.

Worldwide, the most prevalent nutrient deficiency is of A) zinc. B) iron. C) iodine. D) copper.

iron

Milk is a poor source of A) iron. B) calcium. C) vitamin D. D) vitamin A.

iron.

A vegetarian who excludes animal flesh but consumes milk and eggs is referred to as a(n) vegan. ovovegetarian. lactovegetarian. lactoovovegetarian

lactoovovegetarian

Older women may be at risk for phosphorous deficiency if they A) take hormone replacement therapy. B) live alone, have a nutrient-poor dietary pattern, and take calcium supplements. C) they include too much dairy products in their dietary patterns. D) stay inside most of the day.

live alone, have a nutrient-poor dietary pattern, and take calcium supplements

Because the DNA cannot leave the nucleus to get to the ribosomes, the genes for proteins must be transcribed into ______ that can leave the nucleus. a) amino acids b) tRNA c) chromosomes d) mRNA

mRNA

The type of malnutrition that results from severely deficient intake of both calories and protein is called A) marasmus. B) phenylketonuria. C) kwashiorkor. D) sickle cell anemia

marasmus

All foods in their unprocessed form tend to be low in sodium except A) milk and dairy products. B) whole grains. C) fruits. D) legumes.

milk and dairy products.

Exceeding the UL for phosphorus can lead to A) mineralization of soft tissues, such as blood vessels and organs. B) excessive bone growth. C) blood clots. D) All of these choices are correct.

mineralization of soft tissues, such as blood vessels and organs.

When it comes to the impact of dietary patterns on the risk for hypertension, there are some racial differences in sodium sensitivity. Individuals of African or Asian descent tend to be ______ sodium sensitive than whites. A) less B) more

more

Recent research shows that older adults need ______ the current RDA for protein for adults. A) less than B) more than

more than

The study of the ways in which genetic variations influence nutritional status is called A) nutritional biochemistry. B) nutrigenetics. C) nutrigenomics. D) genetic engineering.

nutrigenetics

The study of the ways nutrients and food influence gene expression is called molecular biology. epidemiology. nutrigenetics. nutrigenomics.

nutrigenomics

Good sources of plant-based proteins include A) coconut oil, bananas, and beans. B) soy, berries, and peppers. C) nuts, quinoa, and chickpeas. D) avocados, tomatoes, and seeds.

nuts, quinoa, and chickpeas.

Niacin is necessary to prevent the disease A) scurvy. B) beriberi. C) pellagra. D) pernicious anemia.

pellagra.

What enzyme digests protein in the stomach? Lipase Amylase Pepsin Trypsin

pepsin

The two main intracellular ions are A) sodium and chloride. B) phosphate and potassium. C) potassium and sodium. D) chloride and potassium.

phosphate and potassium.

Of the following, the mineral that is least likely to be deficient in the American dietary pattern is iron. copper. phosphorus. calcium.

phosphorus

In general, the richest sources of vitamin E are A) citrus fruits. B) plant oils. C) yellow and orange vegetables. D) refined grain products.

plant oils

Fluid balance is dependent on A) niacin. B) iron. C) vitamin C. D) potassium.

potassium.

Vitamin E is thought to be helpful in the prevention of heart disease because it A) relaxes blood vessels. B) enhances vitamin K activity. C) prevents oxidation of LDL cholesterol. D) prevents sodium retention.

prevents oxidation of LDL cholesterol.

When an essential amino acid is missing from the diet, a) protein synthesis will stop. b) proteins will be made, but they will lack that particular amino acid. c) glucose will be converted into the missing amino acid. d) nonessential amino acids will be converted into the missing amino acid.

protein synthesis will stop

Antibodies are A) compounds that transport lipids through the blood. B) proteins produced by white blood cells as part of the immune response. C) catalysts that speed the rate of chemical reactions. D) chemical messengers produced by glands

proteins produced by white blood cells as part of the immune response.

Complete (or high-quality) proteins A) are found only in foods of animal origin. B) also provide carbohydrates and lipids. C) are only found in foods of plant origin. D) provide ample amounts of all of the essential amino acids.

provide ample amounts of all of the essential amino acids

The name of the active vitamin B-6 coenzyme is A) pyridoxal phosphate (PLP). B) thiamin pyrophosphate (TPP). C) nicotinamide. D) flavin adenine dinucleotide (FAD).

pyridoxal phosphate (PLP).

The thermic effect of food A) is included in the measurement of basal metabolism. B) refers to energy expended to produce heat in response to a cold environment. C) represents approximately 25% of total energy expenditure. D)represents the calories needed to digest, absorb, and process ingested food

represents the calories needed to digest, absorb, and process ingested food

Symptoms of ________ deficiency include glossitis, dermatitis, cheilosis, eye disorders, sun sensitivity, and confusion. A) folate B) thiamin C) riboflavin D) niacin

riboflavin

The ______ is the site of protein synthesis within the cell. peroxisome ribosome nucleus lysosome

ribosome

A mineral that has antioxidant functions and has been suggested to reduce cancer risk is A) sodium. B) sulfur. C) selenium. D) iron.

selenium.

Which of the following is a hereditary condition caused by an incorrect amino acid in a protein chain? Marasmus Kwashiorkor Edema Sickle cell anemia

sickle cell anemia

Most American adults exceed current recommendations for intake of A) potassium. B) water. C) calcium. D) sodium.

sodium

The process of nerve impulse transmission starts with the flow of ______ ions into the nerve cell. A) chloride B) sodium C) phosphate D) potassium

sodium

The FITT principle describes A) the fluid needs of athletes before, during, and after a workout. B) specific aspects to consider when designing a sound fitness program. C) a method of determining the intensity of exercises. D) the benefits of incorporating regular, moderate physical activity into one's lifestyle.

specific aspects to consider when designing a sound fitness program.

Trained professionals that can help you set reasonable physical activity goals based upon your current level of fitness are called A) sports dietitians. B) health coaches. C) gym trainers. D) life coaches.

sports dietitians.

Negative protein balance is likely during a) starvation. b) growth. c) recovery from surgery. d) pregnancy.

starvation

Pepsin is a protein-digesting enzyme produced by the A) stomach. B) small intestine. C) liver. D) pancreas

stomach

Which of the following is a function of protein? A) Synthesis of enzymes and hormones B) Absorption of vitamins A, D, E, and K C) Medium for chemical reactions in the cell D) The body's preferred source of energy

synthesis of enzymes and hormones

Jackie has an alcohol use disorder. Her liver has been damaged to such a degree that it cannot produce the appropriate blood proteins for fluid balance. She develops a condition called edema, which is A) the accumulation of fluids in extracellular spaces. B) loss of muscle mass. C) extreme thirst due to the high concentration of proteins in the blood. D) irregular heart rate

the accumulation of fluids in extracellular spaces.

The difference between aerobic and anaerobic glucose breakdown is A) aerobic glucose breakdown uses amino acids, while anaerobic does not. B) the end product of aerobic glucose breakdown is lactate (lactic acid), while the end products of anaerobic glucose breakdown are carbon dioxide and water. C) anaerobic glucose breakdown uses oxygen, while aerobic does not. D) the end products of aerobic glucose breakdown are carbon dioxide and water; while the end product of anaerobic glucose breakdown is lactate (lactic acid).

the end products of aerobic glucose breakdown are carbon dioxide and water; while the end product of anaerobic glucose breakdown is lactate (lactic acid).

Exercise activity thermogenesis (EAT) refers to A) the energy burned during intentional physical activity. B) the energy burned during shivering, sweating, and hydrating. C) the energy burned during spontaneous movements (including fidgeting). D) the energy burned during sleeping, eating, and talking

the energy burned during intentional physical activity

The energy expended to digest, absorb, and further process the nutrients in food is called the ______ of food. This equals approximately 8% to 15% of energy intake A) breakdown B) metabolism C) thermic effect D) transformation

thermic effect

The nutrient that prevents beriberi is A) thiamin. B) niacin. C) riboflavin. D) vitamin B-12.

thiamin

According to the Dietary Guidelines, saturated fat intake should be less than 10% of total calories beginning at age A) eighteen. B) ten. C)two. D) one

two

Triathletes and marathoners need approximately ______ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue. A) < 5 B) up to 12 C) > 20 D) an unlimited

up to 12

Vitamins involved in red blood cell synthesis are A) vitamin B-12 and folate. B) thiamin and niacin. C) folate and thiamin. D) folate and pantothenic acid.

vitamin B-12 and folate.

Most water-soluble vitamins are rapidly excreted from the body when consumed in excess. However, ______ is an example of a water-soluble vitamin that can accumulate to toxic levels in the liver. A) riboflavin B) thiamin C) vitamin B-6 D) vitamin C

vitamin B-6

Fat malabsorption may contribute to poor bone health because of impaired absorption of A) phosphorus. B) vitamin D. C) vitamin A. D) magnesium.

vitamin D

The nutrient that can be considered both a vitamin and a hormone is A) vitamin D. B) niacin. C) vitamin E. D) vitamin A.

vitamin D.

Replacing animal fats with plant oils in the diet would not only cut saturated fat intake, but would also increase A) vitamin E intake. B) selenium intake. C) vitamin C intake. D) vitamin A intake.

vitamin E intake.

As part of the body's antioxidant defenses, vitamin C participates in the recycling of A) iron. B) vitamin E. C) zinc. D) vitamin A.

vitamin E.

The nutrient essential for the synthesis of several blood clotting factors is A) vitamin K. B) vitamin E. C) vitamin A. D) vitamin C.

vitamin K.

To decrease the risk of developing heat-related injuries, A) limit fluid repletion to avoid bloating. B) avoid exercising in temperatures below freezing. C) watch for rapid body-weight changes of 2% or more of body weight. D) stretch before and after physical activity.

watch for rapid body-weight changes of 2% or more of body weight

Vitamin C is a ______-soluble vitamin. A) fat B) water

water fat soluble : vitamins A, D, E, K

Metabolic water refers to A) water that is formed as a byproduct of the breakdown of macronutrients for energy. B) rehydration beverages that contain electrolytes. C) water that is conserved by the kidneys. D) fluids that are absorbed from the gastrointestinal tract.

water that is formed as a byproduct of the breakdown of macronutrients for energy.

When individuals lose weight quickly, most of the weight lost is from A) water, muscle tissue, and bone. B) fat, water, and muscle tissue. C) fat, water, and glycogen. D) water, glycogen, and muscle tissue.

water, glycogen, and muscle tissue

The best way to determine how much fluid to consume after a workout is to A) rely on your thirst. B) check the label of a sports drink. C) ask a personal trainer. D) weigh yourself before and after the workout.

weigh yourself before and after the workout.

Consuming excessive carotenoids may cause A) chlorosis. B) scurvy. C) yellowing of the skin. D) fetal malformations.

yellowing of the skin.

Cycles of loss and regain of weight are called A) mindful eating. B) yo-yo dieting. C) energy balancing. D) plateauing.

yo-yo dieting.

Protein-rich diets, especially those that include many animal sources of protein, are high in A) zinc. B) calcium. C) manganese. D) potassium.

zinc.