Nutrition Final Study Guide (Case Studies), Nutrition Final Study Guide (Quizzes)
Uncle Donald would like more of an "general idea" about approximately how calories he should be eating per day. According to the text, "most dieters can lose weight on _______1________ calories per day for women and _______2________ calories per day for men."
1. 1,200 - 1,500 for women 2. 1,500 - 1,800 for men
Your good friend Jackson thinks he just gotten horrible food poisoning of some sort. You suspect he came into contact with a bacteria from improper food handling. Please help Jackson to understand the "Core Four" practices of fighting bacteria. CP3 1. Hot food should be held at what temperature until served? 2. How long should you wait before refrigerating foods after a meal to prevent food borne illness?
1. 140 F 2. Within two hours
Your good friend Jackson thinks he just gotten horrible food poisoning of some sort. You suspect he came into contact with a bacteria from improper food handling. Please help Jackson to understand the "Core Four" practices of fighting bacteria. CP4 1. What is the proper refrigerator temperature to store to store foods? 2. If food is frozen and you are in a hurry, is it okay to thaw in warm or hot water? If not, what is recommended?
1. 40 F 2. No; never thaw under warm or hot water as it breeds bacteria. In a hurry you can thaw in the microwave or submerge in cold water
Your good friend Jackson thinks he just gotten horrible food poisoning of some sort. You suspect he came into contact with a bacteria from improper food handling. Please help Jackson to understand the "Core Four" practices of fighting bacteria. CP2 1. What should you do when cooking with both raw foods and ready-to-eat foods at the same time?
1. Always separate them; make sure to keep raw foods, and their juices, away from your ready to eat foods.
Your younger sister Cassie wants to help save her future planet. Please help her by explaining the following to her: (Number each answer) 1. Briefly explain to Cassie what an "ecological footprint" is.(2 pts.) 2. In 1-2 sentences tell her the exact difference in the size of the ecological footprint of a person in an industrialized country versus a person in a developing country? (2 pts.)
1. An ecological footprint is the combination of the land and water required to supply all of the resources an individual consumes and absorbs, using their prevailing practices, throughout their lifetime. 2. The ecological footprint of a person in an industrialized country is 4 times larger than a person in a developing country.
Karen is a single mom and she is often in a hurry in the morning. She does her best but she often does not feed her children breakfast. Please list for her 4 characteristics of children who do not eat breakfast compared to their well fed peers that do eat breakfast.
1. At risk for obesity 2. Difficulty paying attention 3. Perform poorly on daily tasks 4. Lower test scores 5. Nutrient deficient
Your unhealthy Uncle Unger has found out that he has been diagnosed with the "twin demons". Number and answer the following questions for him: 1) Explain to him WHAT the two "twin demons" are. Just list each of them; no need to explain them. (1 pt.)
1. Atherosclerosis and Hypertension
Uncle Donald is confused about all of the terminology floating around about energy in vs. energy out, energy balance, etc. Please tell him what each of the following words mean in relation to metabolism AND tell him what percentage EACH of them have on energy expenditure. Briefly (1-2 sentences each) put each of them into language that Uncle Jack understands. Basal Metabolic Rate (BMR) (1 pt.) Thermic Effect of Food (TEF) (1 pt.) Physical Activity (PA) (1 pt.)
1. Basal Metabolic Rate (BMR) refers to the amount of energy that your body uses to support bodily or unconscious functions (respiration, temperature maintenance, hormone secretion, nerve activity, etc.); responsible for 50-65% of daily energy expenditure. 2. Thermic Effect of Food (TEF) refers to the body's energy use after eating a meal; responsible for 5-10% of daily energy expenditure. 3. Physical Activity (PA) refers to the intentional physical activity or exercise that a person does; responsible for 25-50% of daily energy expenditure.
Uncle Unger was told that the DASH eating plan may be the way to go or health. 1. What words do the letters DASH represent and what is the purpose of the DASH diet? (1 pt.)
1. Dietary Approaches to Stop Hypertension (DASH); the purpose is to lower the risk of hypertension (HBP)
Karen has always been told that sugar causes hyperactivity, but in reality, she may be confused. List by number and answer True or False 1. Attention deficit/hyperactivity disorder (ADHD) is caused by food allergies and additives. 2. Sugar causes hyperactivity in children. 3. Temporary "hyper" behavior in children may reflect excess caffeine consumption or inconsistent care. 4. Hunger and poverty may cause behavior problems and poor achievement.
1. False (research is insufficient) 2. False (not proven; hyperactivity thought to be the result of the "situation") 3. True 4. True
Karen's old Uncle Bob has always thought he could eat anything. He just turned 55 and he is now beginning to gain weight. Please explain to him and list the 2 reasons that decreasing energy needs often happen with "advancing age".
1. Lack of physical activity (PA) which leads to sarcopenia, the loss of muscle tissue associated with aging. 2. Decrease in the hormone thyroxine which plays a part in metabolism
If Uncle Donald does not lose some of his newly acquired middle age weight gain he may be setting himself up for Metabolic Syndrome. 1. What is Metabolic Syndrome? (I am looking for the description of what the syndrome indicates or increases the risk for and not the major risk factors; you will answer that next). (1 pt.)
1. Metabolic syndrome is a combination of risk factor that increase the risk for an individual getting heart disease.
Cassie also needs you to help her understand the difference in the following food therapies 1. What physical condition is oral rehydration therapy (ORT) used to treat? What 2 nutrients make up ORT? (2 pts.) 2. What physical condition (or state) is ready-to-use therapeutic food (RUTF) used to treat? What 3 SPECIFIC nutrients make up RUTF? (2 pts.)
1. ORT is used to rehydrate people who have been suffering with diarrhea. ORT is made up of boiled water, sugar and salt. 2. RUTF is used to treat malnutrition. 2. RUTF is used to reverse weight loss and nutrient deficiencies. RUTF a paste that is made up of a variety of ingredients that include protein, carbohydrates, and lipidsas well as other micronutrients.
Jackson also loves seafood and he especially loves sushi. 1. Why is raw and/or partially cooked seafood considered unsafe? 2. What specifically is the leading cause/reason for the increase in unsafe seafood in our waterways? 3. Is "sushi grade" seafood safe to eat? If not, what is the safest way to eat sushi?
1. Raw or partially cooked seafood can harbor disease-causing viruses, bacteria and parasites, such as worms and flukes. 2. There is an increase in the human populations living along the world's shorelines, which leads to a release in more contaminants into lakes, rivers, and oceans. This has led to seafood that is less safe to consume. 3. The marketing term "sushi grade," often applied to seafood to imply wholesomeness, is not legally defined and does not indicate quality, purity, or freshness. The only safe sushi is sushi is made from cooked seafood or other cooked ingredients found in sushi.
Your good friend Samantha is pregnant and she qualifies as "low income". She is really struggling to get in the important nutrients needed for herself and her baby. Describe the PURPOSE of the Supplemental Nutrition Assistance Program (SNAP) for Women, Infants and Children (WIC). What services does WIC provide to this population? What specific populations does this program help and serve? (1 pt.) What 3 areas has this program been shown to effectively reduce? (1 pt.)
1. SNAP/WIC is a program that provides low-income pregnant women, lactating mothers their children with vouchers to gain access to nutritionally dense affordable foods. The program also provides nutrition education and referrals. 2. The three areas that this program has been shown to effectively reduce are: infant mortality rates low birthweight babies maternal and newborn medical costs
Carolyn has also been told that she may be suffering from "sports anemia". Please NUMBER and answer the following questions for her: 1. Describe to Carolyn, using specific detail (2-3 sentences), what "sports anemia" is and what causes it among athletes. (1 pt.)
1. Sports anemia is a condition of low blood iron due to higher blood volume in ratio to fewer red blood cells. It can also happen because training promotes the destruction of older red blood cells when involved in a high-impact activity.
Uncle Unger's doctor told him that his blood pressure is too high and he is now at risk for a heart attack! The problem is that he doesn't understand the numbers or some of the terms that his doctor is using. 1. What is meant by the term systolic blood pressure? (1 pt.) 2. What is meant by the term diastolic blood pressure?(1 pt.) 3. What is an ideal resting blood pressure value?(1 pt.)
1. Systolic blood pressure is the amount of arterial pressure caused by the contraction of the heart's left ventricle. Represented as the top number on a BP value. 2. Diastolic blood pressure is the amount of arterial pressure when the heart is between beats (ventricular relaxation). Represented as the bottom number on a BP value. 3. 120 over 80
Your friend Carolyn is heavily involved in sports and fitness. You think that she may be at risk for the Female Athlete Triad because she seems to be "overdoing things". List (in order) and describe/define to her each of the 3 interrelated factors/medical disorders associated with the triad. Number the factors, in the order that they happen, while clearly and specifically explaining, in approximately 2-3 sentences each, how each factor leads to the next factor. (What happens in the body that leads to the next factor?)
1. The first part of the Triad is disordered eating and/or excess exercise. This occurs when young athletes or fitness enthusiasts are trying to lose weight in order to improve their athletic ability or just look better. Diets low in calories lead to the loss of body fat, when can lead to amenorrhea. 2. The second part of the triad is amenorrhea which is the loss of the menstrual cycle. This is the result of intense exercise and limited caloric intake, leading to loss of body at and production of the hormone that regulates menstruation estrogen. The loss of a normal menstrual cycle can lead to the loss of bone. 3. The third part of the triad is bone loss, which can result in Osteopenia, Osteoporosis or even something as simple as reoccurring shin splints. This is the final result of the combination that includes disordered eating, excess exercise, loss of body fat, loss of with the menstrual cycle and the loss of bone.
Your good friend Jackson thinks he just gotten horrible food poisoning of some sort. You suspect he came into contact with a bacteria from improper food handling. Please help Jackson to understand the "Core Four" practices of fighting bacteria. CP1 1. Is hand washing with soap and warm water effective and should a person use sanitizing gel to fight bacteria? 2. What is the easiest, safest and most effective way to care for sponges and cutting boards?
1. Yes; sanitizing gel is also effective as a second barrier beyond hand washing. 2. The dishwasher
If Uncle Donald does not lose some of his newly acquired middle age weight gain he may be setting himself up for Metabolic Syndrome. 2. Please list for Uncle Donals the 5 risk major factors for Metabolic Syndrome? (2.5 pts.)
2. 1) central obesity 2) diabetes or prediabetes 3) high blood glucose 4) high blood pressure 5)altered blood lipids which overall greatly increases the risk for heart disease.
Your unhealthy Uncle Unger has found out that he has been diagnosed with the "twin demons". Number and answer the following questions for him: 2) Explain to him HOW they increase the risk for CVD when both are present. In other words, explain how each one of them worsens the other when they are both present? (3- 4 sentences of detail required for full points) (2 pts.)
2. Atherosclerosis worsens hypertension because hardened arteries (resulting from atherosclerosis) cannot expand, which causes the heart to work harder, thus, raising blood pressure. Hardened arteries also fail to let blood flow freely through the kidneys. With this reduction in blood flow the kidneys respond naturally to further raising blood pressure. Hypertension worsens atherosclerosis because an already stiffened artery becomes more strained with each pulse (pressure) of blood, further stressing the internal pressure. When this pressure happens there is further injury to the arteries resulting in more plaque growth and weaker blood vessels which are more likely to burst and bleed.
Uncle Unger was told that the DASH eating plan may be the way to go or health. 2. Compared to the typical American diet, the DASH eating plan provides more of what 4 specific micronutrients? (1 pts.)
2. Calcium, Potassium, Fiber, Magnesium
Overweight/Obesity and physical inactivity have lead to an 89% rise in Type 2 diabetes. It is important that Samantha is aware of the risk factors for her new child. 2. Along with obesity, what are the 2 risk factors seen in children with type 2 diabetes?
2. Ethnicity (African American, Hispanic, Native American, Asian) and family history of Type II Diabetes
Carolyn has also been told that she may be suffering from "sports anemia". Please NUMBER and answer the following questions for her: 2. Why is iron important for athletic performance? (1 pt.)
2. Iron is important because it must be present to deliver oxygen to working muscles. Without it, aerobic work capacity is diminished and the athlete will tire easily.
Carolyn has also been told that she may be suffering from "sports anemia". Please NUMBER and answer the following questions for her: 3. Number and list for Carolyn the 3 reasons that female endurance athletes are more susceptible to "sports anemia"? (1.5 pts.)
3. Female endurance athletes are more susceptible to sports anemia because 1)they often eat a low amount of iron-rich food, 2) there may be high iron loss through menstruation, and 3. high demands of endurance activities temporarily cause an increase in hepcidin which is an iron-lowering hormone.
Uncle Unger was told that the DASH eating plan may be the way to go or health. 3. List at least 4 different types of specific foods that individuals are encouraged to consume increased amounts of in this plan? (1 pt.)
3. Fish, legumes, green leafy vegetables, low-fat milk/yogurt, healthy nuts (a variety of answers are accepted here)
Overweight/Obesity and physical inactivity have lead to an 89% rise in Type 2 diabetes. It is important that Samantha is aware of the risk factors for her new child. 3. Ongoing research indicates that children with the highest risk of developing heart disease in adulthood have what 2 characteristics?
3. Sedentary and obese
If Uncle Donald does not lose some of his newly acquired middle age weight gain he may be setting himself up for Metabolic Syndrome. 3. He also thinks his basal metabolic rate (BMR) is slow. Tell him what hormone directly controls his BMR? Since his metabolism is "sluggish" these days, would you tell him that he is probably secreting a little, or a lot, of this hormone? (.5 pt.)
3. The hormone that controls BMR is thyroxine and so if he thinks his BMR is slow, then he is probably secreting a little amount of the hormone.
Overweight/Obesity and physical inactivity have lead to an 89% rise in Type 2 diabetes. It is important that Samantha is aware of the risk factors for her new child. 4. Why is it hard to tell exactly how many children actually have type 2 diabetes?
4. Children do not always have the "tell tale" signs for diabetes such as glucose in urine, ketones in blood, weight loss, excess thirst and/or urination.
Carolyn has also been told that she may be suffering from "sports anemia". Please NUMBER and answer the following questions for her: 4. Tell Carolyn the name of the specific hormone released during endurance activity. (it is a part of one of the three answers above in Q3). (.5 pts.)
4. Hepcidin is released during endurance activity.
If Uncle Donald does not lose some of his newly acquired middle age weight gain he may be setting himself up for Metabolic Syndrome. 4. Please tell him what the specific adipokine hormone, produced by his newly gained body fatness may be circulating in his bloodstream, operating on a feedback mechanism, ultimately being controlled by this body fatness? (.5 pts.)
4. Leptin is the adipokine hormone that is produced in relation to body fatness.
Uncle Unger was told that the DASH eating plan may be the way to go or health. 4. List 5 different types of foods/nutrients that individuals encouraged to limit in this plan specifically? (1 pt.)
4. Red meats, sugar/sugar sweetened beverages, alcohol, sat and trans fats, high sodium foods (processed foods)
If Uncle Donald does not lose some of his newly acquired middle age weight gain he may be setting himself up for Metabolic Syndrome. 5. What peptide hormone, considered a powerful hunger stimulating hormone, might Uncle Donald be secreting that is working in opposition to his desired weight loss? (.5 pts.)
5. The peptide ghrelin is what Uncle Donald may be secreting that stimulates hunger.
Anorexia nervosa is characterized by recurring episodes of binge eating followed by self-induced purging. True False
False
Iron-deficiency anemia impairs physical performance because iron helps deliver glucose to the muscles. True False
False
Leptin is a hormone produced by the body to stimulate appetite and encourage eating. True False
False
Vitamin or mineral supplements taken just before competition enhance athletic performance. True False
False
Overweight/Obesity and physical inactivity have lead to an 89% rise in Type 2 diabetes. It is important that Samantha is aware of the risk factors for her new child. 1. What are the 5 most prevalent risk factors seen in obese children?
Five most prevalent risk factors seen in obese children: 1. Male 2. Older 3. Specific ethnicities (African American/Hispanic) 4. Sedentary 5. Obese parents 6. Parents who are unmarried and have less education. Low family income among Caucasian, Hispanics and Asian.
Uncle Donald has also gotten a bit of a "belly" as he has aged and his wife Aunt Donita has gotten a bit "thicker" through the mid section. Please tell him how an above normal waist circumference can specifically effect their health and tell him what waist circumference puts both a man and a woman at a higher health risk.
If a person's waist circumference is above normal, and their BMI also ranks as overweight or moderately obesity they are more likely to face additional risks for heart disease or mortality. Women - Above 35 inches is high Men - Above 40 inches is high
Bulimia nervosa is more prevalent than anorexia nervosa in both women and men. True False
True
Diets high in red and processed meats are associated with cancer development. True False
True
Obesity is a risk factor for certain cancers such as those of the colon, breast, endometrium, pancreas, and kidney. True False
True
People who regularly engage in physical activity live longer on average than those who are physically inactive. True False
True
The set-point theory states that the body's regulatory controls will maintain the body weight over time and resist efforts to lose weight by dieting. True False
True
Please tell Cassie what vitamin and 3 minerals are the most commonly lacking among individuals (worldwide) in areas where individuals lack sufficient calories and quality, nutrient dense foods?
Vitamin: Vitamin A Minerals: Iron, Iodine, Zinc
Which of the following phenomena involves increased metabolism that continues for minutes or hours after exercise? a) Excess postexercise oxygen consumption b) Excess preexercise oxygen consumption c) Reduced postexercise oxygen consumption d) Reduced preexercise oxygen consumption e) Excess postexercise glucose consumption
a) Excess postexercise oxygen consumption
Which of the following hormones signals the liver to release stored glucose molecules into the bloodstream? a) Glucagon b) Thyroxine c) Testosterone d) Insulin e) Hepcidin
a) Glucagon
A woman who is trying to get pregnant has a BMI of 17 and 10 percent body fat. What factors should she consider concerning her body composition? a) Her pregnancy outcome may be compromised by her too-low body fat. b) She needs to increase her body fat percentage to 40 for pregnancy. c) Her body composition is fine because she will gain weight during pregnancy. d) She needs to reduce her body fat in preparation for pregnancy. e) She will be unable to conceive as her BMI is less than 19.
a) Her pregnancy outcome may be compromised by her too-low body fat.
A high-school football player's diet provides him with around 2.5 grams of protein per kilogram of body weight per day. Which of the following statements his true of his protein intake? a) It exceeds the recommended daily protein intake, so he should consider reducing his protein intake. b) It falls short of the recommended daily protein intake, so he should consider increasing his protein intake. c) The excess protein consumed will benefit him as the body converts it into muscle mass. d) This is a toxic level of protein that will cause serious health problems. e) This will enhance his body's protein tolerance level to a higher protein intake on a regular basis.
a) It exceeds the recommended daily protein intake, so he should consider reducing his protein intake.
Which of the following is true of a postexercise recovery meal? a) It replenishes energy and glycogen levels. b) It includes expensive food products. c) It removes accumulated lactic acid from the body. d) It does not include protein-rich food products. e) It contains vitamins and minerals that can improve performance.
a) It replenishes energy and glycogen levels.
You go to a movie theater after eating dinner and smell popcorn in the concession stand. Although you are full, you start salivating, your stomach grumbles, and you end up buying a bag of popcorn. To what can you attribute this eating decision? a) Sensory influence b) Social stimulation c) Satiation d) Postingestive influence e) Postabsorptive influence
a) Sensory influence
In the early stages of food deprivation, the nervous system cannot use _____ as fuel. a) fat b) glucose c) protein d) fructose e) ketones
a) fat
Sports drinks offer advantages over plain water for athletes who: a) need to replenish their electrolytes b) lose muscle agility with age c) exercise outdoors in cold weather d) prefer flavored drinks e) need to replenish their protein levels
a) need to replenish their electrolytes
The major role that the hormone ghrelin plays in eating is to: a) signal hunger when the stomach is empty b) signal appetite when receiving an external stimulus c) signal satiation when the stomach is full d) signal satiation several hours after a meal e) signal the breakdown of stored fat molecules
a) signal hunger when the stomach is empty
The daily recommended protein intake for endurance athletes ranges from _____ grams of protein per kilogram body weight. a) 0.8 to 1.2 b) 1.2 to 2.0 c) 2.1 to 2.2 d) 2.2 to 2.6 e) 1.0 to 1.1
b) 1.2 to 2.0
On a scale of 1 to 10, what is the perceived exertion of a moderately intense physical activity? a) Less than 5 b) 6 c) 7 d) 8 e) More than 8
b) 6
Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds. a) 46-50 g b) 69-80 g c) 18-62 g d) 62-90 g e) 30-50 g
b) 69-80 g
Calculate the recommended daily protein intake for a male runner who weighs 152 pounds and participates in sprints and hurdles. a) 55-76 g/day b) 83-138 g/day c) 30-40 g/day d) 17-48 g/day e) 140-180 g/day
b) 83-138 g/day
Which of the following factors does not influence glycogen breakdown during physical activity? a) Overall carbohydrate intake b) Age of the person c) Duration of the activity d) Intensity of physical activity e) Glycogen storage of the body
b) Age of the person
What would be the most appropriate weight loss strategy for an obese individual whose BMI is above 40? a) Herbal supplements b) Gastric bypass surgery c) Liposuction or lipectomy d) Ephedrine-containing supplements e) The keto diet and exercise program
b) Gastric bypass surgery
Which of the following statements is true of creatine? a) It enhances the long-term performance of endurance athletes. b) It causes muscles to hold water. c) It is usually lacking in the diet. d) It decreases an athlete's ability to perform high-intensity exercise. e) It causes weight loss in endurance athletes.
b) It causes muscles to hold water.
Which of the following statements is true of complementary and alternative medicine (CAM)? a) It is a group of health care practices that are a part of conventional medicine. b) It includes treating malaria with artemisinin that is derived from wormwood trees. c) It includes treating cancer with the toxic drug laetrile based on sound scientific evidence. d) It includes therapies that have no side effects or risks. e) It opposes the use of marijuana to treat nausea, vomiting, and pain.
b) It includes treating malaria with artemisinin that is derived from wormwood trees.
One of the major benefits of physical activity for weight management is: a) an increase in appetite immediately after exercise b) an increase in lean muscle tissue that burns more energy c) the ability to eat high-calorie snacks d) an ability to maintain an elevated BMR for several hours after exercise e) a significant reduction in continuous cravings for food
b) an increase in lean muscle tissue that burns more energy
Waist circumference in the range of 35″ to 40″ is an indicator of _____. a) alcohol addiction b) central obesity c) lower BMI d)defective heart valves e) improper liver function
b) central obesity
The anaerobic breakdown of glucose produces _____ as a by-product. a) urea b) lactate c) uric acid d) amino acid e) thyroxine
b) lactate
A body mass index of 25.0 to 29.9 in an adult indicates: a) normal weight b) overweight c) underweight d) obesity e) morbid obesity
b) overweight
Active people need nutrient-dense foods such as _____ to supply vitamins, minerals, and phytochemicals. a) breakfast bars b) sweet potatoes c) iceberg lettuce d) potato chips e) energy drinks
b) sweet potatoes
The metabolic syndrome greatly increases the risk of developing: a) iron-deficiency anemia b) cataracts c) CVD d) AIDS e) infectious diseases
c) CVD
What would not be an appropriate component of a pregame meal? a) Toast and pineapple juice b) Pancakes with syrup c) High-fiber cereal with whole milk d) Baked potato and orange juice e) Turkey sandwich and low-fat milk
c) High-fiber cereal with whole milk
Which of the following statements is true of the basal metabolic rate (BMR)? a) It increases with age. b) It is independent of an individual's height. c) It is higher for children and pregnant women. d) It decreases with an increase in body mass. e) It is not affected by stress hormone levels.
c) It is higher for children and pregnant women.
Which of the following adult standards for blood lipids is considered unhealthy? a) Total blood cholesterol below 200 mg/dL b) HDL higher than 60 mg/dL c) LDL higher than 160 mg/dL d) Triglycerides less than 150 mg/dL e) LDL between 100 and 110 mg/dL
c) LDL higher than 160 mg/dL
Which of the following is a symptom of heat stroke? a) Profuse sweating b) Reduced heart rate c) Rapid breathing d) Gradual decline in body temperature e) Gradual decline in body temperature
c) Rapid breathing
The appetite-suppressing hormone produced by the adipose tissues is called _____. a) endorphin b) ghrelin c) leptin d) insulin e) thyroxine
c) leptin
A measure of energy output taken while a person is awake but relaxed is called the _____. a) basal metabolic rate b) basal metabolic index c) resting metabolic rate d) dynamic metabolic rate e) resting metabolic index
c) resting metabolic rate
The amount of protein needed to fuel physical activity varies depending on: a) the type of exercise, with intense anaerobic strength training requiring more protein b) carbohydrate intake, with high carbohydrate intakes requiring more protein c) the extent of training, with higher degrees of training requiring less protein at a given intensity d) supplement use, with certain supplements increasing protein needs e) the duration of the activity, with shorter bursts of exercise requiring more protein fuel
c) the extent of training, with higher degrees of training requiring less protein at a given intensity
John consumes 1930 calories per day, weighs 200 lbs., and is 5′9″ tall. What would be an appropriate daily calorie intake to help him lose weight safely and steadily? a) 1,000-1,200 calories b) 1,800-1,900 calories c) 1,930-2,630 calories d) 1,180-1,430 calories e) 1,400-2,000 calories
d) 1,180-1,430 calories
A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid, at a minimum, should she consume? a) 2 cups b) 5 cups c) 7 cups d) 11 cups e) 17 cups
d) 11 cups
A varsity sprinter is considering taking caffeine pills before competition to enhance his performance. What will you tell him about caffeine? a) Caffeine provides no performance benefits for any type of athletic event. b) Caffeine helps dilate blood vessels to increase blood flow to the muscles. c) Caffeine is a bioactive compound and does not have any adverse effects. d) Caffeine causes headaches, trembling, and an abnormally fast heart rate in high doses. e) Caffeine causes diarrhea, nervousness, irritability, headaches, and dehydration in small doses.
d) Caffeine causes headaches, trembling, and an abnormally fast heart rate in high doses.
Which of the following hormones is released by the stomach cells to stimulate appetite? a) Insulin b) Glucagon c) Adrenaline d) Ghrelin e) Melatonin
d) Ghrelin
Which types of foods can sustain feelings of fullness longer than other foods? a) Foods high in digestible starch b) Low-protein foods c) Low-carbohydrate foods d) High-fiber foods e) Low-fat foods
d) High-fiber foods
A female varsity soccer player has a BMI of 26, a waist circumference of 32″, and 23 percent of body fat. Which of the following statements is true of her body composition? a) She is obese and at a risk of developing chronic diseases. b) She has a high level of visceral fat accumulation. c) Her body fat percentage will affect her performance. d) She has a normal waist circumference and body fat percentage. e) Her BMI will enhance her performance by burning excess body fat.
d) She has a normal waist circumference and body fat percentage.
Which of the following vitamins plays a major role in building red blood cells? a) Vitamin E b) Vitamin K c) Vitamin C d) Vitamin B12 e) Vitamin D
d) Vitamin B12
Foods that are high in _____ often lead to weight gain. a) plant proteins b) nonnutritive sweeteners c) nutrient density d) energy density e) complex carbohydrates
d) energy density
What is the hormone produced by the body to stimulate appetite and encourage eating? a) leptin b) progesterone c) cortisol d) ghrelin
d) ghrelin
A body mass index of 30.0 or higher in an adult indicates: a) underweight b) normal c) overweight d) obese
d) obese
A person who continues moderate-intensity activities for more than _____ minutes begins to use less glucose and more fat for fuel. a) 2 b) 5 c) 10 d) 15 e) 20
e) 20
In women, aging becomes a significant risk factor for heart disease after the age of approximately: a) 18 b) 25 c) 30 d) 35 e) 55
e) 55
Kevin has a BMI of 28.5. How many calories should he eliminate from his diet every day to achieve weight loss? a) 100 calories b) 200 calories c) 300 calories d) 400 calories e) 600 calories
e) 600 calories
How much carbohydrate should a 175-pound athlete, who is in training for 4 to 5 hours per day, consume each day in order to increase glycogen storage in his body. a) 385-550 grams b) 40-56 grams c) 88-123 grams d) 477-595 grams e) 636-954 grams
e) 636-954 grams
What percentage of water loss is likely to cause an athlete to collapse? a) 1 percent b) 2 percent c) 4 percent d) 5 percent e) 7 percent
e) 7 percent
What is a valid recommendation for managing portion sizes of foods in order to manage weight? a) Avoid prepared meal plans designed for weight loss. b) Purchase reduced-calorie foods so you eat more of them. c) Serve meals "family style" instead of on individual plates. d) Select foods high in energy density. e) Choose smaller plates, glasses, and utensils.
e) Choose smaller plates, glasses, and utensils.
Which of the following raises the HDL concentration in the body? a) Weight gain b) Low cholesterol intake c) Intake of refined carbohydrates d) Intake of saturated fats e) Physical activity
e) Physical activity
Which of the following athletes will use the least amount of protein as fuel during exercise? a) Joe, who is an endurance athlete and consumes a protein-rich diet b) Charles, who is an endurance athlete and consumes a fat-rich diet c) Gary, who is an endurance athlete and consumes a carbohydrate-rich diet d) Rick, who is in a strength-training program and consumes a diet rich in branched-chain amino acids e) Trey, who is in a strength-training program and consumes a high-carbohydrate diet
e) Trey, who is in a strength-training program and consumes a high-carbohydrate diet
For athletic performance, the diet should consist of all of the following except: a) carbohydrate-rich foods b) grilled foods c) high-fat foods d) protein-rich sources e) fried food products
e) fried food products
Researchers measure cardiovascular fitness with VO2 max, which will: a) remain the same when exercising at varying altitudes b) increase the resting heart rate to pump blood more rapidly c) decrease the amount of oxygen needed for exercising d) indicate the level of improvement in muscle strength e) increase as fitness improves and blood is pumped more efficiently
e) increase as fitness improves and blood is pumped more efficiently
Sports anemia: a) is a chronic disorder caused by genetic mutations in red blood cells b) often requires the replacement of lost iron with iron supplements c) occurs more often in casual exercisers than competitive athletes d) results from the decreased blood fluid volume during training e) is an adaptative, temporary response to endurance training
e) is an adaptative, temporary response to endurance training
A healthy person with an average amount of body fat can survive for six to eight weeks with only water because of _____. a) acidosis b) thermogenesis c) the conversion of fat into glycogen d) lactic acid metabolism e) ketosis
e) ketosis
The thermic effect of food contributes to the total energy expended in a day because: a) certain foods and herbs increase the BMR when consumed b) the metabolism of food accounts for 40% of the daily energy expenditure c) it is much more efficient than the energy used for physical activity d) it produces energy for the proper functioning of vital organs e) metabolism remains elevated for several hours after a meal
e) metabolism remains elevated for several hours after a meal
The Physical Activity Guidelines for Americans recommend: a) spending the maximum amount of time on stretching exercises b) performing only high-intensity physical activities for long-term benefits c) spending the same amount of time on both aerobic and resistance exercises d) performing a minimum of 150 minutes of moderate-intensity aerobic exercises daily e) splitting up weekly physical activities into sessions of at least 10 minutes each
e) splitting up weekly physical activities into sessions of at least 10 minutes each
Which of the following is(are) true about anorexia nervosa. a) It has the highest mortality (death) rate of all psychiatric disorders b) People that suffer from it are 5x more likely than their peers to die prematurely mostly from heart abnormalities brought on by malnutrition c) They are less likely to die from suicide that their peers d) They are 18x more likely to die from suicide. e) A & B only f) B & D only g) A, B & C only h) A, B & D only
h) A, B & D only a) It has the highest mortality (death) rate of all psychiatric disorders b) People that suffer from it are 5x more likely than their peers to die prematurely mostly from heart abnormalities brought on by malnutrition d) They are 18x more likely to die from suicide.
