Nutrition Ch. 7,8,9 test

During vitamin absorption, water-soluble vitamins are absorbed into the bloodstream, whereas fat-soluble vitamins are carried to the brush border for absorption by:

Micelles

Too much of this mineral can slow and eventually stop the heart, therefore supplementation should be taken only under the care of a physician.

Potassium

The most common causes of low blood potassium include:

Prolonged vomiting, chronic diarrhea, laxative abuse, and use of diuretics

A deficiency associated with inadequate levels of vitamin C is:

Scurvy

True or false? Adipose tissue contains about 90 percent of the vitamin E in our bodies, and the rest is found in virtually every cell membrane in every tissue

True

True or false? Because of possible vitamin A toxicity, pregnant women should be wary of retinol-containing supplements and avoid retinoid-containing medications.

True

True or false? Both too much and too little iodine cause the condition of goiter.

True

True or false? Carbohydrate loading for events lasting less than 60 to 90 minutes provides little benefit.

True

True or false? Drinking fluids high in glucose after exercise can partially compensate for and decrease the negative effects of glycogen depletion.

True

True or false? Examples of conditional nutrients include inositol, carnitine, taurine, and lipoic acid.

True

True or false? Fast-twitch muscle fibers exert a higher amount of force, but have poor aerobic endurance capability.

True

True or false? Good guidelines to consider if selecting a multivitamin supplement is that the supplement contains at least 20 different vitamins and minerals, each no more than 100% of its Daily Value.

True

True or false? If you do not eat enough calcium in your diet, and your blood calcium levels fall as a result, your body will draw on reserves of calcium and phosphorus in bones in an effort to maintain blood calcium levels.

True

True or false? In adults, vitamin K deficiency is extremely rare and occurs in people with fat malabsorption problems.

True

True or false? One downside of carbohydrate loading is the possibility of gaining weight because stored glycogen also requires additional stored water.

True

True or false? Prior to supplementation and fortification programs, deficiency of iodine was more common in the Midwest region of America.

True

True or false? Some combinations of supplements or using some supplements together with either prescriptions or over-the-counter medications could produce potentially harmful adverse effects.

True

True or false? Sources of riboflavin include dairy products, enriched grains, eggs, and organ meats.

True

True or false? The first nutrition priority for athletes should be to obtain adequate energy intake.

True

True or false? The main purpose of carbohydrate loading for athletes is the maximization of muscle glycogen stores.

True

True or false? Vitamin B12 is absorbed beginning in the mouth and through a multistage digestive process that requires a substance called intrinsic factor.

True

This vitamin consists of a family of eight similar compounds and although all forms are absorbed, only one is considered when determining human requirements.

Vitamin E

Which vitamin is primarily responsible for blood clotting?

Vitamin K

Explain how fluoride prevents tooth decay.

by boosting the ability of saliva to return lost minerals to tooth enamel before cavities can develop. Saliva enhances protection of enamel by providing high levels of calcium and phosphate ions at the tooth surface.

An effective way to replenish glycogen stores after an event is to consume _______ of body weight within __________ of completing the exercise.

1 to 1.5 grams/kg, 30 minutes

Match each weight-loss practice/behavior with its suggested consequence. Dehydration and electrolyte imbalance, no fat loss Dehydration, heat injury, no fat loss Dehydration. acid-base and electrolyte imbalances, esophageal tears and GI bleeding Loss of lean body mass and decreased metabolic rate

1. Diuretics 2. Fluid Restriction 3. Self-Induced vomiting 4. Fasting

Of the following foods, which is the best source of Vitamin K?

3 cups spinach

We usually achieve our peak bone mass around the age of:

30

Your body can take about ____ to absorb and distribute water you drink throughout the body.

30-60 minutes

Protein powder supplements are a relatively easy way to add extra kilocalories to a person's diet. About how many kilocalories per day are suggested to increase if a person is trying to gain weight?

500 to 1,000 kilocalories

Fill in the blanks to complete the sentence. The Physical Activity Guidelines for Americans recommends that children and adolescents should do at least ____ minutes of physical activity daily, and all adults should avoid ____.

60, inactivity

Which energy system can power an all-out effort for 3 to 15 seconds?

ATP-CP

Which of the following vitamins dissolve in water?

B vitamins Vitamin C Thiamin

When a person is running in a 5K race and their body is using the oxygen-energy system to extract energy, from which source(s) can energy be produced?

Both fat and glucose

The active form of vitamin D is:

Calcitriol

Although our sense of thirst usually reminds us to drink enough so that we don't become dehydrated, it is an unreliable signal during hot weather or during heavy exercise when fluid losses through perspiration are high. Which of the following explains how your body knows when it needs to conserve water?

Cells in the brain signal the pituitary gland to release antidiuretic hormone, which signals the kidneys to conserve water.

Select each of the correct characteristics of sodium.

Crucial for regulating cellular fluid Crucial for regulating total body fluid Helps to regulate blood pressure, and pH Help transmit nerve impulses and other electrical messages

Select each of the following which are signs of dehydration as it relates to exercise/activity.

Elevated heart rate at a given exercise intensity Increased rate of perceived exertion during activity Decreased performance Increased appetite

True or false? 10 to 15 minutes of daily sunshine will provide the human body with an adequate supply of Vitamin C.

False

True or false? A water loss of 10% of body weight can cause coma and death.

False

True or false? Carbohydrate loading is an example of a physiological ergogenic aid.

False

True or false? Dietary supplements are regulated by the FDA in the same manner that all prescription and over-the-counter drugs are.

False

True or false? Few phytochemicals appear to act synergistically as they fight free radicals or block the negative effects of hormones, but usually not both.

False

True or false? For exercise lasting less than 60 minutes, sports drinks containing carbohydrate are necessary to promote rapid absorption, and to maintain hydration and energy levels.

False

True or false? Generally, thirst is a reliable guide to avoid dehydration.

False

True or false? Government agencies regulate supplements under the same guidelines as those for drugs.

False

True or false? Phytochemicals are found in plant foods and are consistent in the amount and quality of chemicals from plant to plant, meaning, for example, that every red delicious variety of apple has the same phytochemical components.

False

True or false? Vitamin E deficiency is relatively common and includes dizziness, loss of appetite, and irritability.

False

True or false? Vitamin K is required for blood clotting and for skin elasticity.

False

Select each of the following that are benefits of eating a high-carbohydrate diet during training periods.

Helps increase glycogen stores and extend endurance May prevent physical fatigue May prevent mental fatigue