Performance Nutrition Exam 3

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

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 putter to a baked potato

One reason that both losing weight and maintaining weight loss is difficult for obese individuals is they have more___________ than someone at a healthy weight.

Adipocytes

All of the following are potential negative effects of chronic inadequate fat intake and energy restriction EXCEPT ________. a. inadequate replenishment of intramuscular fat stores b. inadequate hydration replacement c. inability to manufacture sex-related hormones d. inadequate fat-soluble vitamin intakes

B- inadequate hydration replacement

The ability to oxidize fat during physical activity would be of most value to a ___________

Marathon runner

Most Americans, inactive and active, currently consume more than twice the current RDA for protein. Based upon these numbers, would you suggest that the average person looking to build more muscle needs additional protein in their diet?

NO

Proteins of muscle and connective tissue are _________ proteins, whereas hemoglobin is a _______ protein.

Structural Transport

Individual amino acid supplementation may fall short of effectiveness because enhanced function is not solely dependent on the amount of substrate present and complicated processes cannot be affected to a large degree by a single factor.

True

It is the nitrogen that distinguishes amino acids from the composition of carbohydrates, fat, and alcohol.

True

Low-fat chocolate milk is considered a postexercise beverage with sodium, potassium, carbohydrate, protein, fat, and energy.

True

On average, an adult's body is approximately 60 percent water by weight, but individuals may range from 40 to 80 percent.

True

Protein consumption is encouraged during the first 1 to 2 hours after exercise, referred to as the "anabolic window" because it can initiate skeletal muscle protein synthesis.

True

Skeletal muscle breakdown can result from endurance exercise as well as stress hormones, including cortisol.

True

The RDA for protein is 0.8 g/kg (0.8 grams per kilogram of body weight). Research suggests that strength athletes may need 1.8 to 2.0 times more than this and that endurance athletes may need 1.50 to 1.75 times more protein than the current RDA.

True

The two major forces that result in the movement of water are fluid pressure and osmotic pressure.

True

After absorption, amino acids are transported to the _____ to be metabolized.

Liver

A low-carbohydrate diet is NOT recommended for a healthy endurance athlete because it could result in _______

Low glycogen stores, which would impair training and performance

Proteins are one of the three________ found in the diet and important structural molecules in living organisms

Macronutrients

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

To enhance ultra-endurance performance, the fat-adaptation diet should only be followed for how many days?

5-6

All of the following have hidden saturated fat EXCEPT ___________. a. peanuts b. trail mix c. Wheat Thins d. Fritos

A- peanuts

Research supports the existence of a(n) _________ window for protein synthesis after exercise, so adequate protein should be consumed _______ after exercise.

Anabolic Within 1 to 2 hours

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

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

The fat adaptation diet results in

Both an increase in fat consumption and insulin resistance

What is the organ destination of PYY to suppress hunger signals?

Brain

The enzyme responsible for pulling circulating, excess triglycerides out of the bloodstream and placing them into fat storage is called ________________.

Lipoprotein Lipase

The respiratory exchange ratio (RER) is the ratio of ________ and is lower for ________ metabolism.

Carbon dioxide produced to the oxygen consumed Fat

If a person is not consuming enough kilocalories (kcal) 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

Genetic factors determine how susceptible a person is to developing obesity, but ____________ factors such as a consistently healthy lifestyle and healthy diet can play a significant role as well.

Epigenetic

A conditionally essential amino acid is an amino acid that becomes _____________ as a result of certain disorders or illnesses, but is usually __________ under normal healthy circumstances.

Essential Non-essential

After a protein-containing meal, 70 to 80 percent of the amino acids absorbed will be found in the liver.

False

Dehydration and hypohydration are interchangeable terms and mean the same thing.

False

Endurance athletes should consume the RDA of protein, 0.8 g/kg/day.

False

Hyperhydration is ideal for athletes as this state ensures the athlete will stay hydrated throughout the activity.

False

In extracellular fluid, the major cation is potassium, and the major anions are chloride and bicarbonate.

False

Most body water is found in extracellular fluid

False

Strength training predominantly stimulates protein breakdown in the muscle but also stimulates protein synthesis.

False

The current study found that a high-protein diet significantly affected body composition.

False

The quaternary structure of the polypeptide determines how a protein functions.

False

Vegan and vegetarian athletes cannot meet their protein needs with an exclusive plant-based diet.

False

When a chronic energy deficit is present, more carbohydrate is needed than when energy intake is sufficient.

False

As a means of controlling appetite and cueing satiety, the ___________ hormone is regulated by intake

Ghrelin

The hormone _____ regulates appetite in response to body fat

Leptin

Which of the following are essential fatty acids?

Linoleic and alpha-liolenic

The human body is able to synthesize them

Lipids, carbohydrates and proteins

Compared to individuals at a healthy weight, obese individuals have more___________, an enzyme responsible for removing triglycerides from the blood stream and placing them in fat storage.

Lipoprotein Lipase

Omega-3 fat protects against which chronic disease?

Heart Disease

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.

_______ results in the formation of __________ fatty acids.

Hydrogenation Trans

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

One potential negative effective on long-term, extreme dietary fat reduction is _____.

Inadequate replenishment of intramuscular fat

When nitrogen consumption and nitrogen excretion are approximately the same, the person is in

Nitrogen balance

Of the 20 amino acids utilized in the body, 11 are considered__________________ which means that the body is able to produce enough to meet physiological needs and they therefore, do not need to be obtained from the diet.

Non-essential

Shelly, a cross-country runner, is looking for a food product to eat after a training session. Which would you recommend?

Nonfat milk

How many portions of fatty fish per week are needed to meet omega-3 requirements?

One

Contains nitrogen in the amine group

Only proteins

Made according to instructions from DNA

Only proteins

Which hormone is released after eating to help make you feel full?

PYY

____________ 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

Which of the following is an anion involved in fluid balance?

Phosphate

In terms of energy balance, when more energy is taken in then goes out, this is known as___________ .

Positive

Muscle mass is built when net protein balance is:

Positive

Caffeine at levels that are equivalent to ________ cups of strong coffee consumed within 2 to 3 hours of competition has been banned by several sports-governing bodies, including the NCAA.

Six to Eight

Protein digestion starts in the ________with _____, which will begin to _____ the protein.

Stomach Hydrochloric acid Denature

Which of the following causes a greater release of a hormone that makes you feel full after food consumption?

Protein

Subjects in this study were offered which of the following to ensure that they ate enough protein during the high-protein phase?

Protein powder

Which of the following does NOT represent a complementary protein?

Quinoa and stir fried veggies

A major role of protein in the body is to _________________. A slight overload on the muscle triggers cellular breakdown and then protein synthesis of each muscle cell in order to adapt.

Remodel and build cells

Which food item is one of the best sources of omega-3 fat?

Salmon

Amino acids are composed of a central carbon connected to a hydrogen atom, an acid group, an amine group, and a side chain. The ______________ is the group that varies for each amino acid.

Side chain

Research suggests that branched chain amino acids (BCAAs) are effective for _____.

Supporting immune function

As an individual's core temperature rises, the ____ glands are activated to reduce the body's ____.

Sweat Heat load

Maintaining hydration during endurance events is most likely to be challenging due to _____.

Sweat rates that exceed gastric emptying and absorption rates

The possible explanation for the lack of weight gain in the subjects include changes in the ________________ as well as _____________ that might account, in part, for the slight decrease in percent body fat in the high protein diet group

Thermic effect of exercise Non-exercise activity thermogenesis

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

Transamination Dispensable amino acids FROM Indispensable amino acids

A caloric deficit results in lower insulin levels, causing the muscle cells to become resistant to the insulin that is produced and ultimately causing reduced protein synthesis.

True

A very high protein intake can result in dehydration, low carbohydrate intake, and excessive caloric intake.

True

According to research, glutamine supplementation does not decrease exercise-induced suppression of the immune system in endurance

True

Aerobic metabolism is a source of water for the body.

True

Although vegetarians tend to consume less protein than nonvegetarians, protein quality should be assessed because plant proteins may lack either one or more of the indispensable amino acids or the proper concentrations of these amino acids.

True

Athletes should experiment with different dietary strategies to determine which strategy is most effective for them and the specific event in which they are participating.

True

Based on the current body of scientific literature, a daily caffeine intake for adults of ~450 mg or less does NOT have a negative effect on fluid or electrolyte balance.

True

Body temperature rises with exercise, but replacing fluid to slow or prevent dehydration prevents the excessive rise in body temperature that occurs with no fluid is consumed.

True

Exercise challenges fluid homeostasis because of the role that body fluids play in thermoregulation.

True

Exertional hyponatremia is a result of a combination of loss of sodium through heavy sweating and an overconsumption of hypotonic fluids, particularly water.

True

Heavy sweating results in sodium loss that should be replaced during exercise if the duration of the activity exceeds 1 to 2 hours.

True

If an athlete consumes a typical amount of dietary sodium, there is little need for the fluid replacement beverage to contain sodium unless the exercise duration is more than 2 hours and there is a very high sweat rate.

True

In the stomach, hydrochloric acid (HCl) activates pepsin, which breaks polypeptides into smaller units.

True

Increased water vapor in the air reduces the ability of sweat secreted onto the skin to cool the body through evaporation.

True

One form of insensible water loss is

Ventilation

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.

What tissue is approximately 10 percent water?

fat

Stress induced by exercise stimulates the release of hormones, including epinephrine, which results in ________.

lipolysis of triglycerides to release glycerol and free fatty acids

Hypokalemia is a result of ____.

substantial potassium loss without replenishment

Most athletes consume ____.

sufficient amounts of protein because they consume enough calories