Nutrition and Physical fitness
Which of the following organizations/diet plans emphasizes the consumption of fish, nuts, and olive oil?
Mediterranean-type diet
which component makes up the largest proportion of total energy expenditure
RMR
how does RMR differ from BMR
RMR is about 10% greater than BMR
the disaccharide maltose consists of ______
2 glucose molecules
individuals should consume fluids containing carbohydrates and sodium after exercising continuously for approximately _____
2 hours
of the ____ amino acids required for healthy adults, ____ are considered indispensable because the body cannot make them and must get them from food
20; 9
Cynthia, a 55 kg woman, is training to run a marathon. how many grams of carbohydrates does she need during periods of heavy training
440-550 grams per day
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
caffeine at levels that are equivalent to _____cups of strong coffee consumed within 2-3 hours of competition has been banned by several sports governing bodies, including the NCAA
6-8
the precursor to ATP is
ADP + P
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
Which weight loss diet is best known as a carbohydrate-controlled diet?
Atkins diet
The Dietary Supplement Health and Education Act of 1994 established
a definition of dietary supplements
what is the effect of fructose consumption on blood glucose levels
a lower glycemic response as compared to the glycemic response to glucose
the body can use fat to produce ATP by converting fatty acids to ____, which can then proceed through _____
acetyl coA; the krebs cycle
in general, americans consume too much fat, which can be detrimental to athletic performance. all of the following are ways to reduce fat intake except _____
adding butter to a baked potato
what term refers to exercise that primarily uses the oxygen- dependent energy system, oxidative phosphorylation
aerobic
ATP is the common energy source for muscle and _______
all other body cells
the rephosphorylation of ATP from ADP is an example of _____
an endergonic reaction
An increase in blood pressure and low-density lipoprotein, aggression, depression, reduction in testicle size, baldness, and growth of facial hair are side effect symptoms from using which supplement?
anabolic steroids
research supports the existence of a(n) ____ window for protein synthesis after exercise, so adequate protein should be consumed ____ after exercise
anabolic; within 1-2 hours
lactate is a metabolic waste product of ____ that can ____
anaerobic glycolysis; be used by the liver as an energy source
What is an example of a precursor to testosterone?
androstenedione
what are the two factors associated with a lower percentage of body water
being older and having a large amount of body fat
which of the following amino acid supplements has shown an improved performance during multiple bouts of high-intensity exercise as well as a single bout of exercise lasting greater than 60 seconds
beta-alanine
because fat molecules do not mix easily with water, _____ is needed before they can cross the membranes of intestinal cells
bile
large, short-term energy deficits will achieve the goal of losing ____
body weight through fat and water loss
Endurance exercise has been shown to have an effect on lower blood pressure ____.
both long term and right after exercise
one possible strategy for increasing RMR is
building muscle mass
example of saturated fat
butter
vitamin a toxicity ____
can cause liver damage
distance athletes can avoid muscle fatigue by maximizing glycogen stores through _____
carbohydrate loading
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
the respiratory exchange ratio (RER) is the ratio ____ and is lower for ____ metabolism
carbon dioxide produced to the oxygen consumed; fat
aerobic exercise helps to increase _____, or the ability to perform moderate-to-high-intensity activity involving large muscle groups for long periods of time
cardiorespiratory fitness
what type of study focuses most on the analysis of a person or a particular situation
case study
if a person is not consuming enough kilocalories from carbohydrate or fat, protein will be used for energy. this is an example of
catabolism
caffeine has several possible ergogenic effects on the body; however, its practical effect on performance is probably due to an increase in _____
central nervous system stimulation
the myplate graphic is intended to
communicate the basics of a healthy diet
ultraendurance athletes want to ensure they are getting enough vitamins for proper antioxidant functions. what do you suggest to them
consume fruits, vegetables, and whole grains to ensure a diet rich in antioxidant-containing foods
during physical activity, the 3 energy systems that rephosphorylate ATP from ADP _______
continue to function with one system "turned up" depending on the activity conditions
example of polyunsaturated fat
corn oil
Based on scientific research, what dietary supplement is effective in conjunction with vigorous training for increasing lean body mass in athletes performing repeated high-intensity, short-duration exercise bouts
creatine
The 100-meter sprint in track, 40 yard sprint in football, shot put, and the clean and jerk Olympic lift all rely on _____ as their primary energy system
creatine phosphate
The major contributing factors to heart disease and cancer-related deaths include the following EXCEPT _______.
daily alcohol intake
what term is used on food labels that estimates the amount of certain nutrients needed each day
daily value
a major disadvantage of anaerobic glycolysis use at a high rate is the resulting _____ in pH level, which can ______
decrease; interfere with muscle force production
Physical activity has been shown to decrease the risk of diabetes by ____.
decreasing insulin resistance
the respiratory exchange ratio (RER) is a formula that can be used to
determine the proportion of energy coming from carbohydrates and fats
United States Pharmacopeia, ConsumerLab.com, and NSF (Certified for Sport) are examples of which of the following
dietary supplement certification programs that ensure good manufacturing practices by supplement companies
vitamin excesses that reach the tolerable upper intake level are most likely to be caused by ____
dietary supplements and fortified foods
what is a reliable and valid method of measuring energy expenditure up to a 3-week time period
doubly labeled water technique
the needs of athletes in training are generally different from those of the general population in terms of
energy
When attempting to build muscle mass, an athlete may have to alter his or her diet to maintain positive ____.
energy and nitrogen balance
the production of force by a muscle fiber requires ____ in the form of ______
energy; ATP
_____ 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
what stress hormone, secreted by the adrenal glands, is also known as adrenaline
epinephrine
what cells are incapable of metabolizing glucose aerobically
erythrocytes
sports nutrition recommendations are currently
evidence-based
The three interrelated factors of the Female Athlete Triad include all of the following EXCEPT ________.
exercise addiction
The behavior most associated with an increased risk of developing an eating disorder is ____.
exercise dependence
which term refers to chemical reactions that release energy?
exergonic
T or F. the terms calorie and Calorie can be used interchangeably in scientific writing
false
evidence based sport nutrition recommendations are based primarily on observing the dietary intakes of successful athletes in a given sport
false
what tissue is approximately 10% water
fat
Anorexia athletica differs from anorexia nervosa in that ____.
fat reduction is more related to performance than body image, and the DSM-5 does not include it as an eating disorder
as the muscles proceed from rest to increased activity levels, the major fuel source shifts from _____ to _____
fat; carbohydrate
energy is consumed in the form of ______ and transformed into different chemical forms that can be _____
food; stored or used for immediate energy
____ wreak havoc inside the body, but can be combatted/neutralized by ____
free radicals; antioxidants
an excess of _____ in sports drinks may leave the small intestine undigested and cause bloating and gas in the colon
fructose
when blood glucose drops, ______ is released to stimulate the release of glucose stored as _____ glycogen
glucagon; liver
polysaccharides are made up of _______and are found in foods such as _____
glucose; potatoes and grains
How do carbohydrate foods affect blood glucose and insulin secretion?
glycemic effect
for an athlete engaging in marathon running, which body systems are predominantly involved in energy production
glycolysis, Krebs cycle, and electron transport chain
among the energy nutrients, fat yields the _____ amount of energy at approximately ____ kcals/gram
greatest; 9.4
Which sport is more likely to have athletes with disordered eating and eating disorders?
gymnastics
An advantage of the plethysmography method used to determine body composition is that it ____.
has good test-retest reliability
stacy works as a "nutritionist. we can assume from this that she
has not necessarily met any specific educational or licensure requirements
omega 3 fat protects against which chronic disease
heart
essential fatty acids
help regulate inflammatory processes
omega 3 fatty acids
help to regulate inflammatory processes
What factor is most likely to increase an individual's risk of type 2 diabetes?
high sugar intake without weight gain
rachel, a collegiate figure skater, wants to consume a higher protein intake but is worried about the effects on her kidneys and bones. how would you advise her
high-protein diets are not associated with kidney dysfunction or excessive loss of calcium; therefore, she can consume a higher amount
anaerobic exercise has a higher or lower lactate level concentration?
higher
Tracking weight fluctuation from day to day is most useful to an athlete as a way to monitor ____.
hydration status
_____ results in the formation of ____ fatty acids
hydrogenation; trans
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
the increase in volume of the muscle fibers due to the enlargement of its components is referred to as
hypertophy
low blood sodium level is known as
hyponatremia
Signals that stimulate the ____ cause feelings of hunger, which result in seeking out and consuming food, or satiety, the feeling of fullness that reduces the desire to eat.
hypothalamus
To avoid some of the negative psychological effects of dieting, research suggests that you focus on ____.
improving your metabolic fitness
all of the following are potential negative effects of chronic inadequate fat intake and energy restriction except ____
inadequate hydration replacement
one potential negative effect on long term, extreme dietary fat reduction is ____
inadequate replenishment of intramuscular fat
your friend melissa wants to eat more healthily and reduce her risk of chronic disease development. using the dietary guidelines for americans recommendations, what can you suggest to your friend
increase fruit and vegetable consumption
The most appropriate way for an athlete to increase his or her power to weight ratio is to ____.
increase strength training and maintain positive nitrogen balance
An important factor in determining if an athlete is exercising excessively is the ____.
individual's intent in doing the exercise
energy conversion in humans is _____ with much of the energy expended as _____
inefficient; heat
lipids are a large group of substances that are ____ in water.
insoluble
Rising obesity rates, along with increases in type 2 diabetes and metabolic syndrome, has led to _____.
intense media coverage of body weight
what is the SI unit of measure for energy
joule
a friend of yours goes to the gym and takes 30-min, cardio interval training class. while switching between doing high-intensity push-ups, jumping jacks, and weight training, she notices that there is a burning sensation in her muscles. the burning is due to buildup of _____ in the muscles supplying ATP _____
lactate; anaerobically
maldigestion of the carbohydrate _____ can result in calcium deficiency
lactose
epidemiological studies involve ______ numbers of subjects and are helpful in indicating _______ between variables
large ; associations
as ATP stores decrease, muscle cells produce _____ to prevent _____ depletion
less force; ATP
which of the following are essential fatty acids
linoleic and alpha-linolenic
stress induced by exercise stimulates the release of hormones, including epinephrine, which results in _____
lipolysis of triglycerides to release glycerol and free fatty acids
after absorption, amino acids are transported to the _____ to be metabolized
liver
a low carb diet is not recommended for a healthy endurance athlete because it could result in ____
low glycogen stores, which would impair training and performance
saturated fats have a ____ potential for spoiling when exposed to oxygen or heated, and unsaturated fats have a ____ potential for spoiling when exposed to oxygen or heated due to their chemical structure
low; high
consuming tomatoes can protect skin from wrinkles and from sun damage because they contain which of the following
lycopene
All of the following nutrients are closely associated with bone health EXCEPT _____.
manganese
the ability to oxidize fat during physical activity would be of most value to a ____
marathon runner
the highest amount of oxygen that can be utilized by the body is known as
maximal oxygen consumption
Muscle dysmorphia is most common in _____.
men who believe that their muscles are too small despite well-developed musculature
Essential fat refers to the _____ for men than for women.
minimum amount of fat necessary for proper physiological functioning and is lower
ATP is the _____ form of energy for the body
most usable
ATP in _____ is used to produce force and is replaced ______
muscle tissue; very rapidly
All of the following hormones are involved in appetite suppression EXCEPT ________.
neuropeptide Y (NPY)
shelly, a cross-country runner, is looking for a food product to eat after a training session. which would you recommend
nonfat milk
An athlete who is aware and diligent about replacing muscle glycogen after training and thinks about but does NOT obsess over food demonstrates what type of eating pattern?
normal eating
The IOC Medical Commission recommends that coaches ____.
not be involved in determining ideal body weight or composition
a good source of carbohydrate for an athlete is _____ because _______
oatmeal; its a whole grain food that contains fiber
example of monosaturated fat
olive oil
known as alpha linolenic acid
omega 3
known to exert strong anti-inflammatory properties in the human body
omega 3
main food sources include green leafy vegetables and some fatty fish
omega 3
generally consumed in excess in the human diet
omega 6
known as linoleic acid
omega 6
main food sources include vegetable and safflower oil
omega 6
which fatty acids contains its first double bond on the sixth omega carbon
omega 6 fatty acid; polyunsaturated fatty acid
how many portions of fatty fish per week are needed to meet omega 3 requirements
one
an individual muscle fiber is
one long muscle
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
as a person begins to exercise, there is a "lag time" between the onset of exercise and the ability of the anaerobic energy system to fully meet the elevated energy requirement. this lag in oxygen consumption is referred to as ______
oxygen deficit
the process of indirect calorimetry estimates energy expenditure by measuring the amount of ______ consumed and ______ produced
oxygen; carbon dioxide
_____ is needed for fat digestion in the small intestine, whereas _____ stimulates the release of fatty acids to be absorbed by fat and muscle cells
pancreatic lipase; lipoprotein lipase
all of the following have hidden saturated fat except ____
peanuts
competitive long distance runners spend a portion of their yearly training time concentrating on running longer distances to improve their maximal aerobic capacity and endurance, and another portion of their training time running shorter distances at a higher intensity to improve their speed. this approach to training illustrates the principle of
periodization
which of the following is an anion involved in fluid balance
phosphate
lipids that are manufactured by the body and can act as emulsifiers in food
phospholipids
lipids that have both a hydrophobic end and as hydrophilic end
phospholipids
hyponatremia resulting from exercise can cause a serious and sustained loss in ____ concentration to below 135 mmol/L
plasma sodium
Epidemiological studies point to an inverse relationship between physical activity and _____.
premature mortality
which of the following does not represent a complementary protein
quinoa and stir-fried vegetables
the dietary reference intakes (DRI) establish the daily intake of a vitamin that is ____
recommended; with a built-in safety margin
While all athletes are at risk, those who participate in sports in which success is ____ are more likely to develop eating disorders.
related to appearance
To maintain skeletal muscle mass while losing weight, the athlete should focus most on _____.
resistance training
fat is metabolized for energy most efficiently during _____ because it requires significantly more ______ to complete its breakdown
rest; oxygen
what is a type of preformed vitamin A
retinol
activities that would most likely improve an individuals cardiorespiratory fitness include:
running, swimming, cycling, jogging, triathlon
Exercise that stimulates the bone, such as ____, has been shown to ____ in young adults.
running; increase bone density
which food item is one of the best sources of omega 3 fat
salmon
the subsections of a myofibril that performs muscle contraction are called
sarcomeres
All of the following are ways to measure body composition, EXCEPT ____.
scale weighing
glucose and galactose are absorbed by ______, whereas fructose is absorbed by _____
secondary active transport; facilitated diffusion
an ice hockey player who engages in repeated bouts of high-intensity, fast skating movements will need _____ of ATP. As a result, ice hockey players will typically use ____ respiration during a game
short bursts; anaerobic
many bundles of skeletal muscle fibers grouped together form a
skeletal muscle
An inverse relationship between body fat and performance is most likely to exist for a ____.
ski jumper
Weight and body composition goals should be set upon which of the following?
sport, genetic predisposition, and individual characteristics
which of the following is associated with a significant reduction in RMR
starvation
lipids made up of rigid carbon rings with no fatty acid tails
sterols
lipids synthesized in the liver and used to make several important hormones
sterols
When combined with caffeine, ephedrine is effective for ____.
stimulating the central nervous system
protein digestion starts in the ____ with ____, which will begin to ____ the protein
stomach; hydrochloric acid; denature
proteins of muscle and connective tissue are _____ proteins, whereas hemoglobin is a ____ protein
structural; transport
hypokalemia is a result of _____
substantial potassium loss without replenishment
most athletes consume _____
sufficient amounts of protein because they consume enough calories
research suggests that branched chain amino acids (BCAAs) are effective for ____
supporting immune function
a cross-country skier whos skis continuously for 2 hours during a training exercise will need a ______ of ATP. As a result, what pathway would be best suited to this type of activity
sustained source; oxidative phosphorylation
maintaining hydration during endurance events is most likely to be challenging due to _____
sweat rates that exceed gastric emptying and absorption rates
as an individuals core temperature rises, the _____ glands are activated to reduce the body's ____
sweat; heat load
the results of the study described showed which of the following
the UV light caused less damage than when the trial started
Amenorrhea is ____.
the absence or suppression of menstruation
when a bond of ATP breaks, what happens to the energy
the energy is released
in nutrition science, the energy expenditure unit of measurement is expressed in terms of _____ production
thermal energy
____ is the process of the amino group removal from the amino acid, which allows the liver to make ____ from ____
transamination; dispensable amino acids; indispensable amino acids
lipids that comprise about 95% of the fat you should eat
triglycerides
lipids that contain a glycerol molecule and three fatty acid tails
triglycerides
T or F. the relationship between oxygen consumption and exercise intensity is linear until maximum oxygen consumption is reached
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
Orthorexia nervosa (ON) is a(n) ____.
unhealthy obsession with healthy eating
Exercise dependence is defined as an _____.
unhealthy preoccupation with exercising
You would most suspect that an athlete is exercising excessively if he or she is _____.
using exercise to offset binge eating
one form of insensible water loss is ____
ventilation
the creatine phosphate system is the predominant energy system that _____ exercise
very high intensity, short duration
oxidative phosphorylation is the predominant energy system during activities that are ______ in duration and ______ in intensity
very long; low
the carotenoid beta-carotene is converted in the body to an active form of _____
vitamin A
which antioxidant vitamin has been the subject of the most research in studies of athletes
vitamin E
which vitamins are involved in antioxidant functions
vitamins E, C and A
The most beneficial effect of exercise for blood lipid management is the effect on ____.
weight loss and maintenance
dietary fiber is found naturally in _____
whole grains
certain types of athletes, such as _____, often reduce their overall intake of ____, thus putting them at risk for vitamin deficiencies
wrestlers; energy
Your brother is a bodybuilder and seeking your advice. he wants to gain more muscle by consuming 3.5 g protein/kg/day. how would you respond to him
you should not exceed 2.5 g protein/kg/day because you can surpass your body's ability to excrete ammonia, a by-product of protein metabolism
As illustrated in the text's case study about Karen, a cross-country runner, the development of an eating disorder in a susceptible athlete can be most attributed to _____.
-parental pressure for perfection in the athlete -coaches' comments about the athlete's weight -media images of very thin models and actresses -many factors, including training demands
To prepare a cross country skier for a meet, a skier decides to increase the amount of carbohydrates in his diet (a technique also known as carbohydrate loading). why might this be beneficial to the cross country skier?
-the liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel respiration -as long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of of ATP, thus meeting the demands of prolonged periods of exercise
if gatorade G series, endurance formula, contains 14 grams of carbohydrate per 8 oz, how many oz should a basketball player consume during the hour-long game
0 to 16 oz
which food is more nutrient dense in vitamin C
1 cup of orange juice with 110 mg vitamin C per 72 kcal
it might also be the case that the ice hockey player will take creatine supplements to boost his performance. why might this be
- eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use -unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer
what is true about the pathway for forming ATP anaerobically from the buildup of lactate
-compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly -this pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded
how does regular aerobic exercise training increase oxidative capacity of muscle
-increase in the number of mitochondria -increase in the size of mitochondria -increase in the oxidative enzyme activity
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
anaerobic glycolysis is the predominant energy system during physical activities that are _____ in length
10 sec-2 min
A figure skater currently weighs 135 pounds with a current body fat percentage of 22 percent. Her desired body fat percentage is 18 percent. What is her target body weight in order to achieve this body fat percentage?
128 pounds
For adults performing moderate intensity exercise, ___minutes per week is recommended.
150
Which of the following statements about body weight is true?
Body weight does not give any information about body composition.
Correlating well with underwater weighing to determine body fat mass, ____ uses air displacement.
Plethysmography
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
the certified sports nutritionist certfication from the international society of sports nutrition requires
a 4-year undergraduate degree
