Nutrition Final Review

which food is more nutrient dense in vitamin c

1 cup of orange juice with 110 mg of vitamin c per 72 kal

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

1.25-1.5L

anaerobic glycolysis is the predominant energy system during physical activities that are ____ in length

10 seconds to 2 mins

a protein shake provides 20 grams of protein, the shake provides ___

100

what is the specific physical activity guidelines for americans for older adults

150 mins of moderate intensity exercise each week the same as adult guidelines

estimate the rmr of a 165 lb 75 kg male using the simplified resting mr formula

1800

the daily value is an estimate of the amount needed each day based on a _____ calorie diet

2,000

physical activity may comprise only about _____ percent of the sedentary person's daily energy expediture

20

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

according to table 10.1 how many kcals are needed per kg of body weight per day for a female athlete during offseason

30

how many atp are produced in the oxidative phos via glucose

30

if gatorade g series, endurance formula, contains 14 grams of carbs per 8 ounces how many ounces should a basketball player consume during the hour long game

32-48 ounces

the average o2 max for young adults is

35-40 for females and 40-45 for males

it has long been known that a starvation state can reduce rmr by

40 % or more

which of the following activities relies most heavily on the lactic acid energy system

400 m run

cynthia is a 55 kg woman in training to run a marathon, how many grams of carbs 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 oz 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

according to the physical activity guidelines for americans, children and adolescents should do ____ minutes or more of physical activity daily

60

on average, an adults body contains about _____ percent water by weight

60

the average daily calcium intake from food from adult females is estimated to be

650 mg

according to the 2015-2020 dietary guidelines saturated fat should utilmately be limited to no more than ____ % of total calories from saturated fat

7

when proteins are metabolized in the body the average caloric value is estimated to be

9.4 kcal/g

The body restores its immediate source of energy by the rephosphorylation of ____.

ATP to ADP

caffeine has several possible ergogenic effects on the body, however its practical effect on performance is probably due to an increase in

CNS stimulation

which substance is banned in many sports

Ephedrine

which certification requires a bachelors degree with specilized dieteics courses, complete 6-12 months of supervised practice, and pass a national exam

RD

what is the amount of energy per unit time required by the body to maintain a nonactive but alert state

RMR

which component makes up the largest proportion of total energy expenditure

RMR

If ____ is estimated, it is typically calculated by multiplying daily caloric intake by 10 percent.

TEF

what is bioenergetics

The process of converting food into biologically useful forms of energy

the certefied sports nutritionist certification from the international society of sports nutrition requires

a 4 year degree plan

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 of glucose

what are dri's

a standard used to assess and plan diets for individuals and groups

the body can use fat to produce atp by converting fatty acids to ____ which can then proceed through_____

acetyl CoA, the krebs cycle

glucose and galactose are absorbed by ____ whereas fructose is absorbed by _____

active transport, secondary active transport

what term refers to exercise that primarily uses the oxygen-dependent energy system oxidative phosphorylation

aerobic

the greatest influence on maximal oxygen consumption is

aerobic exercise training

how does the rda differ from ai

ai is not as scientifically strong as it is based on estimates or approximations derived from scientific research

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 ____

all of these are correct

atp is the common energy source for muscle and ___

all other body cells

which statement best describes how the dri apply to athletes in training

although they were developed for the general population, athletes can use the dri to assess the adequacy of their diets

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, baldnessm and growth of facial hair are side effects symptoms from using which supplement

anabolic steroids

research supports the existence of an ____ window for protein synthesis after exercise, so adequate protein should be consumed _____

anabolic, within 1-3 hours after exercise

lactate is a metabolic waste product of ____ that can _____

anaerobic glycolysis, be used by the liver as an energy source

which energy system is a direct source of energy used by the body to perform a multitude of functions, such as muscle contractions

atp

genegieve is a professional athlete who regularly competes in power lifting events, which energy system is most important for success as a power lifting athlete

atp pcr system

which energy system would predominate in an all out high intensity 100 m dash

atp-pcr posphagen

the wasting or decrease in organ or tissue size is known as

atrophy

the minimal enery expenditure compatible with life is

basal metabolism

what dietary supplement may result in an increase in nitric oxide which influences blood flow and may reduce the oxygen cost of submaximal aerobic exercise

beet juice

what are 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

which of the following is an anion involved in fluid balance

bicarbonate

because fat molecules do not mix easily with water, ____ is needed before they can cross the membranes of intestinal cells

bile

which of the following statements about body weight is true

body weight does not give any information about body composition

one positive strategy for increasing RMR is

building lean muscle mass

Nutrient dense refers to a food that is rich in nutrients compared to its _____ content

caloric

vitamin a toxicity

can occur with high consumption of beta carotene

all of the following are sources of saturated fat except

canola oil

distance athletes can avoid muscle fatigue by maximizing glycogen stores through

carbohydrate loading

while thiamin needs may be greater in athletes because of their higher ____ production compared to non-athletes, their consumption of high quality_____ will more than meet the rda for thiamin

carbohydrates

because athletes require more ____ their needs for these nutrients should be determined before assessing remaining dietary needs

carbohydrates and proteins

before consuming sports drinks during an event athletes should experiment with them during training because the ____ content of these drinks can increase______

carbohydrates, gastric distress

An intake of 3 to 12 grams of ____ per kilogram (kg) of body weight per day is recommended for athletes.

carbs

the main energy source for the lactic acid system during exercise is

carbs

the energy content of ______ is estimated to be the same kcal/g

carbs and protein

anaerobic glycolysis is an energy system that uses

carbs only

the term acronutrient frequently refers to

carbs, proteins, and fats

what are the weakest of all scientific findings

case studies

What type of study focuses mostly on the analysis of a person or a particular situation

case study

if a person is not consuming enough kilocalories from carbs or fat, protein will be used for energy, this is an example of

catabolism

the development of fatty streaks a change associated with eventual narrowing of the arteries typically begins in

childhood and adolescence

most internet usesers access ____ and that information can be biased in an effort to increase sales

commercial websites

the my plate graphic is intended to

communicate the basics of a healthy diet

general agreement among members of a group is known as

consensus

what is recommended practice to ensure adequate mineral status

consume adequate kilocalories

which of the following is true about mineral absorption

consuming an orange can increase iron absorption at the same meal

during physical activity, the three energy systems that rephosphorylate atp from adp ___

continue to function with one system turned up depending on the activity conditions

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

what are the three energy systems that replenish ATP

creatine phos, anaerobic glyc, oxidative phos

the 100 m dash in track, 40 m spring in fb shot put, and the clean and jerk olympian lift all rely on ____ as their primary energy system

creatine phosphate

the fastest to least complex energy system used to produce atp is

creatine phosphate

nutrition periodization refers to

creating a nutrtion plan that matches training

which equation used to predict resting metabolic rate may better account for the higher amount of lean body mass in trained athletes

cunningham

what term is used on food labels that estimates that amount of certain nutrients needed each day

daily value

the respiratory exchange ration is a formula that can be used to

determine the proportion of energy coming from carbohydrates and fats

what forms the basis for planning an athlete's diet

dialy caloric needs

untied states pharmacopeia, consumer lab.com, and nsf are examples of which of the following

dietary supplement certification programs that ensure good manufacturing practices by supplement companies

vitamin excess that reach the tolerable upper intake level are most likely to be caused by

dietary supplements and fortified

which of the following is a true statement regarding the function of creatine phosphate

directly powers muscle contraction

what is a reliable and valid method of measuring energy expenditure up to a 3 week time period

dobly labeled water technique

The needs of an athletes training are generally different from those of the general population in terms of ?

energy

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 cortisol

epinephrine

what cells are incapable of metabolizing glucose aerobically

erythrocytes

for some female athletes following a prolonged low calorie diet, low circulating___ can lead to ____

estrogen, osteoprosis

Sports nutrition recommendations are currently

evidence based

what are chemcial reactions that release energy

exergonic

what term refers to chemical reactions that release energy

exergonic

ATP is critical for muscle contraction, but it is not involved in skeletal muscle relaxation.

false

MNT is nutrition advice that is intended to prevent, treat, or cure a disease or disorder.

false

When the term nutritionist is used, it refers to an individual that has a bachelor's degree in nutrition.

false

according to the focus on research section on hyponatremia and endurance events, the underconsumption of water i thought to be the main mechanism leading to hyponatremia in some athletes in triathlons

false

athletes should adhere to a very rigid eating plan

false

bmr and rmr are typically the same

false

creatine supplements are effective for both strength and endurance athletes

false

each food listed on the food lists system has the same portion size

false

endurance athete is a term commonly used to describe an athlete that primarily depends on anaerobic energy systems

false

epidemioligical studies are used to confirm cause and effect relationships

false

nutrient density refers to a food containing relatively low amounts of nutrients compared to its caloric content

false

the dietary supplement heath and education act provides a legal definition, labeling guidelines, and ensures the saftey and effectiveness of dietary supplements

false

the energy content of carbs and proteins is estimated to be 9

false

the myplate is divided into four parts, fruits veggies dairy and proteins

false

the rephosphorylation of atp is an exergonic reaction

false

ultraendurance athletes want to ensure they are getting enough vitamins for proper antioxidant function, you should encourage a daily multivitamin because they will not be able to meet their needs through food alone

false

when a well nourished athlete takes a b complex vitamin supplement they will have extra energy during training and competitions

false

what tissue is approximately 10% water

fat

the rer is a way of determining the body's metabolism of

fat and carbs

as the muscles proceed from rest to increased activity levels, the major fuel source shifts from ___ to ____

fat to carbs

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

following a ketogenic diet

in the energy balance equation, the only component of energy in is

food

energy is consumed in the form of ___ and transformed into different chemicals forms that can be ____

food, stored or used for immediate energy

athletes need adequate protein intake

for growth and repair of tissue

If creatine phosphate is nearly depleted in skeletal muscle by high-intensity exercise, how is it rephosphorylated

from atp generated aerobically by oxidative phos

an excess of ___ in sports drinks may leave the small intestine undigested and cause bloating and gas in the colon

fructose

when blood gulcose drops ___ is released to stimulate the release of glucose stored as ____ glycogen

glucagon, liver

why is there a difference between the amount of atp produced by glucose and by glycogen

glucose and glycogen use very different metabolic pathways to yield pyruvate and that accounts for the difference in atp production

metabolism of one molecule of which of the following produces the highest number of atps

glucose via anaerobic glycolysis

polysaccharides are made up of ___ and are found in foods such as _____

glucose, potatoes and grains

which of the following can be broken down into glucose

glycine

the energy source perferred by exercising muscle for the process of anaerobic glycolyssis is

glycogen

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 about ____ kcals/gram

greatest, 9.4

which sports is more likely to have athletes with disordered eating and eating disorders

gymnastics

exercise is effective for those with type 2 diabtes because it ____

has a strong insulin-like effect and stimulates glucose uptake into muscles

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 passed a national certification exam

which of the following factors is generally associated with an increase in resting energy expenditure

having larger muscle mass as compared to body fat

the ____portion of hemoglobin contains ____ which carries____inside the red blood cell

heme, iron, oxygen

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

low blood sodium level is known as

hyponatremia

all of the following are potential negative effects of chronic inadequate fat intake and energy restriction except

inadequate hydration replacement

your friend melissa wants to eat better 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 veggies

how does regular aerobic exercise training increase oxidative capacity of muscle

increase in number and size of mitochondria and increase in oxidative enzyme activity

the most appropriate way for an athlete to increase his or her power to weight ratio is to ____

increase strength training and positive nitrogen balance

a major disadvantage of anaerobic glycolysis use at a high rate is the resulting ____ in pH level which can ____

increase, interfere with muscle force production

what is ketosis

increased fatty acid oxidation resulting in an abnormal increase in ketone bodies

an important factor in determining if an athlete is exercising excessively is the _____

individuals intent in doing the exercise

energy conversion in humans is _____ which much of the energy epended as _____

inefficient, heat

what is the purpose of the dietary guidelines for americans

inform people about ways to treat chronic diseases through diet and exercise

when an individual is in a fed state (the time when nutrients are being absorbed) which hormone exerts the most influence

insulin

a deficiency or an excess of what mineral impairs the immune system

iron

what is the si unit of measure for energy

joule

the compendium of physical activities expresses the energy expended in

kilocalories

maldigestion of the carbohydrate ___ can result in calcium deficiency

lactose

epidemiological studies involve ___ numbers of subjects and are helpful in indicating ____ between variables

large, association

as atp stores decrease, muscle cells produce ____ to prevent ____ depletion

less force, atp

the metabolic rate of females is

less than that of males by about 100 kcal/d

which of the following are essential fatty acids

linoleic and alph-linoleic

stress induced by exercise stimulates the release or 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

glycogen is stored in the muscle and

liver

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 men who believe that their muscles are too small despite well developed masculature well developed masculature

essential fat refers to the ____ for men than for women

minimum amount of fat necessary for proper physiological functioning and is lower

the results of metabolic acidosis in the exercising muscle is

muscle fatigue

ATP in ____ is used to produce force and is replaced ____

muscle tissue, very rapidly

the chemical composition of proteins differs from carbs or fat because the presence of _____

nitrogen

shelly, a cross country runner is looking for a single food product to eat after a training session, which would you recommend

nonfalt 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 30 year old sedentary male has a body mass index of 31 which category does this place him in

obesity

which of the following statements regarding energy systems is false

one system is switched on while the others are switched off

vitamins b 1,2,and 3 are all involved in energy in energy metabolism through ____ in the _____

oxidation reduction reactions, krebs cycle

which of the following energy systems will be most important during an endurance activity such as long distance cycling swimming or biking

oxidative energy system

the term aerobic system refers to

oxidative phos

the primary function of the krebs cycle is to

oxidize carbohydrates, fats, and proteins and ready them for ATP production

the respiratory exchange ratio is the ratio of ____ and is lower for ____ metabolism

oxygen consumed and carbon dioxide produced, carbohydrate

indirect calorimetry works based on the principle that

oxygen consumption and co2 production are related to energy expenditure

As a person begins to exercise, there is a lag time between the onset of exercise and the ability of the aerobic energy system to fully meet the elevated energy requirement. the 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

competitive long distance runners spend a portion of their yearly training time concentrating on running long distances to improve their maximal aerobic capacity and endurance and another portion of their training time running shorter distances at higher intensity to improve their speed. This approach to training illustrates the principle of ?

periodization

what is the most important to keep in mind when planning an athlete's dietary goals and intake

phase of the training cycle due to changing energy needs

all of the following are branched chain amino acids except

phenylanine

EER is based on age, gender, weight, height, and ____.

physical activity

of the three consituents of total energy expenditure the one that can be influenced most readily and to the largest extent by the individual is

physical activity

what is the relationship between physical activity and weight loss

physical activity is beneficial even if it does not result in weight loss

hyponatremia resulting from exercise can cause a serious and sustained loss in _____ concentration to below 135 mmol/L

plasma sodium

correlating well with under water weighing to determine body fat mass _____ uses air displacement

plethysmography

of the following which contributes most to causes of death in the US

poor diet and lack of exercise

which is a major source of error in reporting food and beverage intake

portion size

which training principle is based on the idea that the type of physiological responses and eventual adaptations will be specific to the type of stimulus and stress imposed on the body

principle of specificity

transamination and deamination refer to the metabolism of

proteins

which macronutrient has the greatest effect on the thermic effect of food

proteins

the dri establish the dialy intake of a vitamin that is

recommended with a built in saftey margin

Which type of athlete participates in sports to be physically active, to maintain a healthy lifestyle, and for enjoyment?

recreational

studies have shown that regular endurance training

reduces the risk for becoming hypertensive

iron deficiency anemia can impair athletic performance by

reducing vo2 max as a result of decreased oxygen transport

The elevation of the metabolic rate that occurs after ingestion of a meal is

referred to as dietary induced thermogensis or thermic effect on food

an endergonic reaction is the

rephosphorylation of ATP from ADP

which of the following statements about the anaerobic glycolysis is false

requires oxygen

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

For a sedentary individual, ____ typically makes up the largest portion of the day's total energy expenditure.

resting metabolism

after training or competition, an athlete should consume carbohydrates to _______ and should consume proteins to

resynthesize muscle glycogen, build and repair muscle

how does rmr differ from basal metabolic rate

rmr is about 10% grater than bmr

all of the following are ways to measure body compsition except

scale weight

a deficiency in all of the following minerals can lead to anemia except

selenium

creatine phosphate is the preferred energy system during

short fast sprints

Body fat adds to total body weight, which can be a performance advantage for ____ because it adds mass.

shot putters

athletes lose _____ in sweat and urine, in order to compensate most athletes should _____

sodium, chloride, and potassium, eat a healthy diet, which in most cases is sufficient to replace losses

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 resting metabolic rate

starvation

protein digestion starts in the ____ with ____ which will begin to ____ the protein

stomach, HCL 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 atheletes consume

sufficient amounts of protein because they consume enough calories

research suggests that branched chain amino acids are effective for

supporting immune function

mainting 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

amenorrhea

the absence or suppresion of mensturation

what is a calorie

the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius

when blood calcium levels drop, the fast exchange system kicks in and pth is secreted which stimulates _____ and activates______

the kidneys to reabsorb calcium, calitriol secretion

in nutrition science, the energy expenditure unit of measurement is expressed in terms of ____ production

thermal energy

which is the most effective intervention for enhancing performance

training

strong scientifc evidence suggests that diets high in ____ increase heart disease risk

trans fatty acids

____ is the process of the amino group removal from the amino acid, which allows the liver to make ___ from ____

transamination, dispensable amino acids, indepensable amino acids

the predominant fat in the body is

triglycerides

a double blind study is one in which neither the researches nor the study participants know which group they are in or which treatment they are receiving

true

a sprinter would depend on the creating phosphate system for atp

true

according to the physical activity guideline for americans, adults should do at least 150 mins a week of moderate intensity physical activity

true

anaerobic means without oxygen

true

atp is known as the common energy currency because it is the source of energy that is common to all cells in the body

true

epidemiological studies can only establish correlation

true

in studies of normal weight men who were starved and then refed, the effects of starvation on rmr persisted even after the starvation was no longer present

true

increased water vapor in the air such as in climates with a high humidity level reduces the ability of of sweat secreted onto the skin to be evaporated, and it is the evaporation of sweat, not just the process sweating it, the leads to heat transfer and effective thermoregulation

true

scope of practice definitions help establish professional boundaries and consumers can be assured practioners have been properly trained

true

skim milk is more nutrient dense than whole milk

true

studies have shown that people with more fat free mass have higher rmr than those with fat free mass

true

the energy system that has the slowest rate of atp replenishment is oxidative phosphorylation

true

very low calorie starvation diets result in a reduced resting metabolic rate and can actually impede weight loss

true

how many atp are produced in the anaerobic glycolysis energy system via glucose

two

the dissacharide maltose consists of

two glucose molecules

orthorexia nervosa is

unhealthy obsession with healthy eating

exercise dependence is defined as an

unhealthy preoccupation with exercising

ear is

used to assess dietary adequacy and as the basis for the RDA

you would most suspect that an athlete is exercising excessively if he or she is

using exercise to offset binge eating

Based on dietary intake only, whom would you expect to have the lowest amount of muscle creatine?

vegetarians

one form of insensible water loss is

ventilation

the creatine phosphate system is the predominant energy system during ___ 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

according to the textbook which antioxidant vitamin has been the subject of the most research in studies of athletes

vitamin a

the carotenoid beta carotene is converted in the body to an active form of

vitamin a

milk and milk products are excellent sources of

vitamin b12 (riboflavin)

ascorbic acid is another name for

vitamin c

which supplements have a link to both food and medications

vitamins

which vitamins are involved in antioxidants functions

vitamins e,c, and a

which weight loss plan is known for its support system

weight watchers diet

a good source of carbs for an athlete is ___ because ____

whole grain bread

dietary fiber is found naturally in

whole grains

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

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 grams because you can surpass your body's ability to excrete ammonia a by product of protein metabolism