Nutrition for Health KINE-N220 Chapters 1-3 Questions/Quick Checks & Quiz 1

Your body is indirectly fueled by food; but, like other cells, muscle cells cannot directly use the energy released from breaking down glucose or triglycerides. Complete the sentences about energy sources for exercising muscles with the appropriate term. 1) You consume food, and your body converts that food energy to the main energy currency used for cells, called _____. 2) Two of the breakdown products of this main energy source are a phosphate group and _____. 3) ATP can only fuel your cells for 2-4 seconds. If there were no resupply of ATP available, another high-energy compound called ______ can be quickly broken down to release enough energy to make more ATP. 4) When muscle cells enzymatically reform ATP from ADP and PCr, the byproduct is ______.

1) Adenosine Triphosphate (ATP) 2) Adenosine Diphosphate (ADP) 3) Phosphocreatine (PCr) 4) Creatine

According to the AMDR for protein, a person's total dietary protein intake should be between ______ of their total dail kcal intake.

10-35%

According to the 2008 Physical Activity Guidelines for Americans, healthy adults should participate in at least ________ minutes a week of moderate-intensity physical activity

150

There are how many grams of calories per gram of protein?

4

Xavier is a 26-year-old male who competes in one or two sprint triathlons per year. You have calculated his total daily energy needs to be 3,000 kcal. Based on consuming 55% of his kcal from carbohydrates, 25% of his kcal from fat, and 20% of his kcal from protein, how many grams of carbohydrate, fat, and protein should he be consuming daily?

413 grams: Carbohydrate 83 grams: Fat 150 grams: Protein

How many major classes of essential nutrients are found in food?

6

What does AMDR stand for?

A: Acceptable M: Macronutrient D: Distribution R: Range

Anaerobic power is often associated with which energy system?

ATP-PCr

Match the following energy systems to their correct definitions. ATP-PCr Energy System Lactic Acid Energy System Oxygen Energy System

ATP-PCr Energy System: The energy system for fast, powerful muscle contractions Lactic Acid Energy System: The energy system that produces ATP anaerobically by the breakdown of glycogen to lactic acid Oxygen Energy System: The energy system that produces ATP via the oxidation of food

Determine whether each of the scenario pertains to the anaerobic or aerobic breakdown of glucose - Provides about 5% of the ATP made from complete glucose metabolism - Occurs when plenty of oxygen is available in the muscle - Breakdown products include pyruvic acid and lactic acid - Provies most of the enrgy needed for events that require a quick burst of energy ranging from about 30 seconds to 2 minutes - Supplies more ATP than other types of glucose metabolism - Occurs when oxygen supply in the muscle is limited - Breakdown products are carbon dioxide and water - Provides about 95% of the ATP made from complete glucose metabolism

Aerobic Glucose Breakdown: - Breakdown products are carbon dioxide and water - Occurs when plenty of oxygen is available in the muscle - Supplies more ATP than other types of glucose metabolism - Provides about 95% of the ATP made from complete glucose metabolism Anaerobic Glucose Breakdown: - Breakdown products include pyruvic acid and lactic acid - Provides about 5% of the ATP made from complete glucose metabolism - Provies most of the enrgy needed for events that require a quick burst of energy ranging from about 30 seconds to 2 minutes - Occurs when oxygen supply in the muscle is limited

Which of the following fitness components are exclusively categorized as sports-related fitness? Flexibility Body composition Power Speed Neuromuscular motor skill Cardiovascular respiratory

All of the above

Which of the following is not one of the major food allergens in the U.S.? A. Shellfish B. Chicken C. Milk D. Eggs

B. Chicken

Strict vegetarians may incur what kind of vitamin deficiency because it is not found in plant foods?

B12

To receive a balanced distribution of the essential amino acids, a vegan must eat plant foods that possess what type of proteins?

Complementary

Determine which energy use evaluation technique is being described and drag the explanation label to its appropriate classification category. You are hooked up to a cart that measures the amount of oxygen you consume; instruments on the cart convert oxygen use to energy use, determining estimated caloric use Your height, weight, age, gender, and physical activity estimate are used to estimate energy needs. You are placed in a small room and the amount of body heat you release raises the temperature of a layer of water that surrounds the room; by measuring the water temperature, scientists can determine how much energy is expended

Direct Calorimetry: You are placed in a small room and the amount of body heat you release raises the temperature of a layer of water that surrounds the room; by measuring the water temperature, scientists can determine how much energy is expended Indirect Calorimetry: You are hooked up to a cart that measures the amount of oxygen you consume; instruments on the cart convert oxygen use to energy use, determining estimated caloric use Estimated Energy Requirement Calculation: Your height, weight, age, gender, and physical activity estimate are used to estimate energy needs.

If a person's diet consistently supplies less than the ____ for a nutrient, the individual may be at risk of developing the nutrient's deficiency disorder.

EAR

True or False: A food allergy and a food intolerance are the same thing

False

True or False: A health claim on a food product is legally allowed to state that it can cure a disease or disorder.

False

True or False: Dietary supplements are FDA regulated

False

True or False: Direct calorimetry is easily done and inexpensive

False

True or False: Flexibility is a sports-related fitness component

False

True or False: The MyPlate icon lists seving sizes of each food group

False

Sports-related fitness includes all of the following except: Power Strength Flexibility Speed

Flexibility

If you are exercising at a high intensity and need to replenish ATP rapidly, the next best source of energy is:

Glucose

Macronutrients _________.

Include carbohydrates, fats, and proteins

The body primarily uses all of the following forms of energy except: Chemical Mechanical Heat Light

Light

Thermogenesis Example

Lilia and Brock spend most of their summer days jumping into the cool mountain lake. The water and air temperatures are often cool so they shiver and burn about 100 kcal per day because of that shivering

Basal metabolism example

Maria needs a minimum of 1,400 kcal to keep her resting, awake body alive in a warm, quiet environment for 12 hours or more

Match the following ergogenic aid with the correct example. Mechanical Psychological Physiological Pharmacological Nutritional

Mechanical: Lightweight running shoes Psychological: Hypnosis Physiological: Blood doping Pharmacological: Steroids Nutritional: Protein Powder

The current food recommendation that use is the:

My Plate

A vegetarian that includes eggs in their diet is known as a(n)?

Ovovegetarian

At rest, most of the ATP needed is produced by which energy system?

Oxygen

For each of the following activities, indicate the primary energy system active in that particular event. 100-meter hurdles 800-meter run Trail running 5 miles

Oxygen: Trail running 5 miles Lactic Acid: 800-meter run ATP-PCr: 100-meter hurdles

Match each of the options above to the items below. Options: Blood doping, protein shake, anabolic steroids, hypnosis, & specialty wet suit Items: Pharmacological, Mechanical, Physiological, Psychological, Nutritional

Pharmacological: Anabolic Steroids Mechanical: Specialty Wet Suit Physiological: Blood Doping Psychological: Hypnosis Nutritional: Protein Shake

Which of the following is NOT a major source of energy during physcial activity? Protein in muscle tissues Glycogen in muscle tissues Triglycerides in fat tissue Glycogen in liver

Protein in muscle tissues

A person's diet is likely to be nutritionally adequate if the average daily intake for each nutrient meets the nutrient's ______ or AI value.

RDA

The Dietary Referance Intakes are an umbrella term that encompass a number of nutrient recommendation terms. Match the nutrient recommendations and explanation to its corresponding DRI term. RDA, AI, UL, EER, DV 1) One piece of whole wheat bread provides three grams of dietary fiber. This is approximately 12% of the amount of daily fiber needed by a healthy adult 2) Non-pregnant females aged 14-18 are advised to have 60 mg of vitamin C per day. This amount meets the vitamin C needs for 97% of this age and gender group. 3) Adults are advised to limit intake of synthetic folate to 1000 micrograms per day out of concern that higher amounts could mask symptoms of vitamin B-12 deficiency 4) The average caloric intake for a male aged 9-13 is estimated to be 2279 calories per day 5) Healthy adults are advised to consume 4,700 milligrams of potassium per day. There is not enough research to make a more definitive recommendation, but this amount appears to maintain nutritional health

RDA: Non-pregnant females aged 14-18 are advised to have 60 mg of vitamin C per day. This amount meets the vitamin C needs for 97% of this age and gender group. AI: Healthy adults are advised to consume 4,700 milligrams of potassium per day. There is not enough research to make a more definitive recommendation, but this amount appears to maintain nutritional health EER: The average caloric intake for a male aged 9-13 is estimated to be 2279 calories per day UL: Adults are advised to limit intake of synthetic folate to 1000 micrograms per day out of concern that higher amounts could mask symptoms of vitamin B-12 deficiency DV: One piece of whole wheat bread provides three grams of dietary fiber. This is approximately 12% of the amount of daily fiber needed by a healthy adult

The use it or lose it principle of exercise training is called the principle of:

Reversibility

Place the following costs of physical inactivity with the appropritate time frame Short term Intermediate term Long term

Short term: Metabolic deterioration Intermediate term: Development of chronic disease Long term: Premature mortality

Which of the followng are sports related fitness and health related fitness? - Running footwork drills to improve agility - Stretching to improve low back flexibilty - Taking a leisurely walk after dinner - Running sprints to improve 100 m timed run

Sports-Related Fitness: Performing footwork drills to improve agility Running sprints to improve 100 m timed run Health-Related Fitness: Stretching to improve low back flexibilty Taking a leisurely walk after dinner

Physical activity example

Stacy burns 300 kcal riding her bike to anf from work each day

An example of a nutritional ergogenic would be:

Supplements

Match each factor to the appropriate section representing its contribution to Total Daily Energy Expenditure. Thermic Effect of Food Thermic Effect of Exercise Basal Energy Expenditure

Thermic Effect of Food: 1400-1600 kcal (middle) Thermic Effect of Exercise: 1800-2000 kcal (top) Basal Energy Expenditure: 1000-1200 kcal (bottom)

True or False: The major advantage of the oxygen energy system is the production of large amounts of ATP.

True

True or False: Surveys of athletes show that many do not consume adequate amounts of energy, particularly carbohydrate.

True

True or False: The RDAs were primarily developed, at first, to prevent deficiency diseases.

True

True or False: The majority of your EER is made up of your BEE

True

True or False: The majrity of the leading causes of death are related to lifestyle

True

What type of muscle fiber would you predominantly rely on for a marathon? Type IIB Type I Type III Type IIA

Type I

Match each category to the type of muscle fiber that corresponds. Highest use of glycogen High mitochondria content Moderate myoglobin content Faster twitch Slow twitch Fastest twitch

Type I: Slow twitch, high mitochondria content Type IIa: Faster twitch, moderate myoglobin content Type IIb: Fastest twitch, highest use of glycogen

If a person's intake of a nutrient is consitently above its _____, this individual is at risk of developing that nutrient's toxicity disorder.

UL

The DRI that defines the highest amount of a nutrient that can safely be consumed is called:

UL

Which activities are examples of unstructured physical activity & structured physical activity? Vacuuming Swinging at the playground Running Water aerobics

Unstructured Physical Activity: Vacuuming and Swinging at the playground Structured physical activity: Running and Water aerobics

Three keys to a healthy diet are moderation, balance, and ______?

Variety

An example of a mironutrient is:

Vitamin

Which of the following is not a macronutrient? Carbohydrates Vitamins Fats Protein

Vitamins