Ch. 13 Food Drugs and Related Supplements, Chapter 13, Chapter 12, Ch. 11, nutrition exam 3, Chapter 10 Health, Nutrition Chapter 8 : Minerals, Vitamins, Chapter 8 Minerals, chapter three science, Chapter 12, Chapter 8-13 (Final), water, electrolytes...

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According to your text, which of the following is NOT a valid reason to take a nutrient supplement? a. "I am a long-term alcoholic who just began a recovery and rehabilitation program." b. "I am a lacto-vegetarian who bleeds heavily during menstrual periods." c. "I am a middle-aged lacto-ovo-vegetarian man." d. "I am a senior citizen, and I eat much less than I used to in order to maintain my weight."

"I am a middle-aged lacto-ovo-vegetarian man." Controversy 7 (pages 269-275) contrasts the situations in which supplementation may be beneficial with those in which supplementation may be harmful. Because they consume a variety of animal and plant foods and don't omit any entire food groups from their diets, otherwise healthy lacto-ovo-vegetarians do not need supplements. Vegans, strict vegetarians who omit all animal foods from the diet, need supplements of vitamin B12, vitamin D (unless they get year-round sun exposure), iron and zinc.

macrominerals

"major minerals", and mineral required in the diet in relatively large amounts RDA or AI is greater than 100 mg per day or if the body contains more than 5 grams

benefits of protein sparing

*essential to have adequate PROTEIN and CHO calories —> PROTEIN-SPARING EFFECT CHO calories used for energy production, Spares use of PRO for energy and allows PRO for structure & metabolism

Supplementation: Vit K

Exertional hyponatremia:

- Attempt to differentiate between hyponatremia and heat exhaustion. Hyponatremia is characterized by increasing headache, significant mental compromise, altered consciousness, seizures, lethargy, and swelling in the extremities. The athlete may be dehydrated, normally hydrated, or overhydrated. - Attempt to differentiate between hyponatremia and heat stroke. In hyponatremia, hyperthermia is likely to be less (rectal temperature less than 40C [104F]). The plasmasodium level is less than 130 mEq/L and can be measured with a sodium analyzer on site if the device is available. - If hyponatremia is suspected, immediate transfer to an emergency medical center via the emergency medical system is indicated. An intravenous line should be placed to administer medication as needed to increase sodium levels, induce diuresis, and control seizures. - An athlete with suspected hyponatremia should not be administered fluids until a physician is consulted.

Vitamin E

- helps prevent free radicals from entering the cell -red blood cells -triple R "tocopherol" -principle role is to serve as an antioxidant in the cell membrane

athletic amenorrhea

-"secondary amenorrhea" -associated with osteoporosis -cessation of menses for prolonged periods -sign of disturbed hormonal status -associated with disordered eating -anorexia nervosa

Vit. E deficiency

--Is rare -May result from genetic deficiency to absorb fat -May be from low fat diets PHYSICAL PERFORMANCE: -Anemia

Bioavailability

-10-35% of it absorbed from intestines (liver, heart, lean meats, oysters, clams, and dark poultry meat) most absorbable form of iron

How do deficiencies or excess of vitamins influence health/performance

-4 stages of vitamin deficiency -preliminary, biochemical, physiological, clinically manifest deficiency stage

Body composition influenced by:

-Age, sex, diet, level of physical activity

Exercise-associated muscle (heat) cramps

-An athlete showing signs or symptoms including dehydration, thirst, sweating, transient muscle cramps, and fatigue is likely experiencing exercise-associated muscle (heat) cramps. -To relieve muscle spasms, the athlete should stop activity, replace lost fluids with sodium-containing fluids, and begin mild stretching with massage of the muscle spasm. - Fluid absorption is enhanced with sports drinks that contain sodium. A high-sodium sports product may be added to the rehydration beverage to prevent or relieve cramping in athletes who lose large amounts of sodium in their sweat. A simple salted fluid consists of two 10-grain salt tablets dissolved in 1 L (34 oz) of water. - Intravenous fluids may be required if nausea or vomiting limits oral fluid intake these must be ordered by a physician. - A recumbent position may allow more rapid redistribution of blood flow to cramping leg muscles.

Where to find Vit A

-Animal foods, liver, butter, fortified milk -Beta-carotene in dark green, yellow/orange, veggies, some fruits

Vit E Supplementation: effects on health

-Antioxidants theorized to help prevent heart disease and cancer

Vitamin C

-Ascorbic Acid -RDA: 90 and 75mg m/f Sources: Fruits, veggies, citrus

Vitamin D Functions

-Bone metabolism -Muscle function -Involved in development of skin -May inhibit cell proliferation

Essential Vitamins

-Cannot be synthesized in the body in sufficient quantity -Causes deficiency symptoms when intake is inadequate -Alleviates deficiency symptoms when added back into diet

Niacin Supp.

-Cause flushing, burning, and tingling sensation -High doses may reduce total and LDL cholesterol and triglycerides -Too much: liver damage Effects on Health: May impair endurance by interfering with fat metabolism

Vitamin D

-Cholecalciferol -Calcitriol-Physiologically active hormonal form Dietary Reference Intake: -AI: 15 mcg DV: 400 IU

Vitamin B12 sources

-Cobalamin 2.4 mcg/day DV: 6 mcg Sources: ONLY IN ANIMAL FOODS -fish, poultry, milk -VEGANS need fortified foods

Vit. B6 function

-Coenzyme for protein metabolism -Neurotrans formation -Glycogenolysis and gluconeogenesis

Exercise (heat) exhaustion

-Cognitive changes are usually minimal, but assess central nervous system function for bizarre behavior, hallucinations, altered mental status, confusion, disorientation, or coma to rule out more serious conditions. - If feasible, measure body-core temperature (rectal temperature) and assess cognitive function and vital signs. Rectal temperature is the most accurate method possible in the field to monitor body-core temperature. - The ATC should not rely on the oral, tympanic, or axillary temperature for athletes because these are inaccurate and ineffective measures of body-core temperature during and after exercise. - If the athlete's temperature is elevated, remove his or her excess clothing to increase the evaporative surface and to facilitate cooling. - Cool the athlete with fans, ice towels, or ice bags because these may help the athlete with a temperature of more than 38.8C (102F) to feel better faster. - Remove the athlete to a cool or shaded environment if possible. - Start fluid replacement. - Transfer care to a physician if intravenous fluids are needed or if recovery is not rapid and uneventful.

Problems associated with weigh control and weight loss programs

-Dehydration -dietary supplements -low calorie diets -affects young athletes

Storage Fat

-Depot of excess energy. is found just under the skin(SUBCUTANEOUS FAT

Vit d: supplementation health effects

-Diabetes -Kidney stones and other adverse effects(excessive calcium/salt) -Bone health, cancer

Limitations of BMI

-Does not evaluate body composition. --obese people may have low body fat

Riboflavin Deficiencies

-Dry skin, swelling of tongue -Could impaiir endurance capacity No benefits of supplementation

Functions of Vit. K

-Essential in blood clotting process -enhance function of osteocalcin, prtoein important to bone formation Deficiency effects: Cause impaired blood clotting, hemorrhage

ANorexia Athletica

-Fear of being obese restrict calorie intake -weight loss -no medical disorder to explain leanness -intestinal problems -body image problems -binge eating compulsive exercise -purging delayed puberty menstrual probz

Folate

-Folate, Folic Acid, Folacin -DV: 400 mg Sources: -Green, leafy veggies, whole grains, legumes, fruits Functions: Coenzyme critical to DNA formation -Needed during red cell formation and early pregnancy

Physiologic deficiency stage

-General feelings of weakness occur

Heat syncope:

-If an athlete experiences a brief episode of fainting associated with dizziness, tunnel vision, pale or sweaty skin, and a decreased pulse rate but has a normal rectal temperature (for exercise, 36C to 40C [97F to 104F]), then heat syncope is most likely the cause. -Move the athlete to a shaded area, monitor vital signs, elevate the legs above the level of the head, and rehydrate.

How fat is depositied in body

-Increase in adipose cells -Hypertrophy of adipose cells ----increase in amount of fat per adipose cell

Hyperplasia

-Increase in number of fat cells

Deficiency of Vit. D

-Increased losses of calcium from bone --Rickets in children, osteomalacia in adults Muscle weakness; impaired calcium metabolism in muscle -Relation of sun exposure to cancer development -Lower risk of certain cancers with adequate exposure to sunshine

Preliminary stage

-Individual switches to a vegan diet and avoids fortified foods

Female Athlete Triad

-Low energy availability -Amenorrhea -Osteoporosis --decreased estrogen, low body fat so less conversion of androgens to estrogen *look for -unexplained weight loss -Frequent weight fluctuation -sudden increase in training volumes -excessive concern with weight -appearance of bizarre eating practices*

Function of Vit A

-Maintenance of epithelial cells(Vision) Immune system, antioxidant, bone deficency

Vit. B6 deficiencies and Supp.

-May occur in LOW PROTEIN diets -skin disorders, mouth sores, mental depression Could impair ENDURANCE performance, anemia, impair carb. metabolism Supp: could help PMS symptoms -neural damage if too much

Folate Defic.

-May occur in alcoholics and females on birth control -Impairs DNA formation -increased risk of cancer, neural tube defects -Anemia: impair endurance

Folate Supp.

-May prevent neural tube defects -No effect on endurance -childbearing women should get 400 DFE a day

Exertional heat stroke:

-Measure the rectal temperature if feasible to differentiate between heat exhaustion and heat stroke. With heat stroke, rectal temperature is elevated (generally higher than 40C [104F]) - Assess cognitive function, which is markedly altered in exertional heat stroke. - Lower the body-core temperature as quickly as possible. The fastest way to decrease body temperature is to remove clothes and equipment and immerse the body (trunk and extremities) into a pool or tub of cold water (approximately 1C to 15C [35F to 59F]). Aggressive cooling is the most critical factor in the treatment of exertional heat stroke. Circulation of the tub water may enhance cooling. - Monitor the temperature during the cooling therapy and recovery (every 5 to 10 minutes). Once the athlete's rectal temperature reaches approximately 38.3C to 38.9C (101F to 102F), he or she should be removed from the pool or tub to avoid overcooling. - If a physician is present to manage the athlete's medical care on site, then initial transportation to a medical facility may not be necessary so immersion can continue uninterrupted -If a physician is not present, aggressive first-aid cooling should be initiated on site and continued during emergency medical system transport and at the hospital until the athlete is normo-thermic. - Activate the emergency medical system. - Monitor the athlete's vital signs and other signs and symptoms of heat stroke - During transport and when immersion is not feasible, other methods can be used to reduce body temperature: removing the clothing; sponging down the athlete with cool water and applying cold towels; applying ice bags to as much of the body as possible, especially the major vessels in the armpit, groin, and neck; providing shade; and fanning the body with air. - In addition to cooling therapies, first-aid emergency procedures for heat stroke may include airway management. Also a physician may decide to begin intravenous fluid replacement. - Monitor for organ-system complications for at least 24 hours.

Skinfold fat test

-Measures subcutaneous fat -SEM about 3-4%

Food Sources of Vit. D

-Most foods contain Vit D -Fatty fish -Egg yolks -Mushrooms -Fortified foods Supplementation:

Childhood obesity

-Neural circuits predisposing to obesity developed whle young are hard to change -Diet is key fator

Deficiency of Vit A

-Night blindness, skin lesions, imparired growth, blindness(Destruction of cornea) SPORTS: -Synthesis of muscle protein, night vision, impaired gluconeogenesis,

Thiamin Supplementation

-No benefits

Vit. B12 Supp

-No effects on health or exercise

Supplementation of Vit A

-Not recommended unless under medical guidance -Hypervitaminosis A: weakness, nausea, headache, joint pain, skin peeling, boone loss, hip fractures, liver damage PRUDENT RECOMMENDATIONS -supplementation in excess is not recommended

Vit. C supp

-Overdoses cause diarrhea -No effect on exercise

Vit. B12 functions

-Part of coenzyme critical to formation of DNA -Red blood cell formation -Myelin sheath formation

Clinically Manifest stage

-Pernicious anemia develops

Vit. E food sources

-Polyunsaturated vegetable oils, margarine -Fortified cereals -1 tablespoon wheat germ oil -Moderate amounts in meats, dairy, fruits, veggies

Fat free-Mass

-Protein and water -lean body mass that includes essential fat

Vit. B6 sources

-Protein foods -meat, fish poultry, whole grains

Vitamin B6

-Pyridoxine RDA: 1.3 mg/day----1.7 and 1.5 m and f

B12

-RBC become mi shaped anemia -the main function is to work as a coenzyme in the process of DNA synthesis and development of RBC -most abused in sports, new "sexy" supplement b-12 shot

Calcium

-RDA? -DRI: adults 19-50 yrs= 1,000 mg -deficiency relative to physical performance -impaired muscular contraction could hinder perf -muscle cramping -supplement doses: take a tablet with 200 mg with small meals and snacks 3x a day -more calcium absorbed when intake is spread throughout the day -deficiency: osteoporosis, stress fractures

Vit. B12 Defic.

-Rare -Elderly may experience deficiencies -Anemia could impair endurance

Vitamin A

-Retinol -Provitamins; Carotenoids such as beta-carotne Dietary Reference intakes(DRI) --RDA: 900,700 RAE?

Afferent stimuli

-Senses -stomach fullness -blood nutrient levels -body temp -Hormones

Biochemical deficiency stage

-Serum levels of Vitamin b12 decreases

Niacin deficiencies

-Skin rashes, mental confusion, lack of energy, muscle weakness Could impair aero and anaerobic endurance performance

Vit C. defic.

-Smoking, aspirin, birth control increase the need for it -causes Scurvy -Weakness can impair exercise

Storage fat forms

-Subcutaneous fat(cellulite) -Visceral fat

Vit C functions

-Synthesis of collagen -Formation of hormones and neurotrans -Helps absorb iron -Functions as antioxidant

complete and incomplete protein

-The quality of a protein source is in its ability to provide nitrogen and amino acid requirements for growth, maintenance and repair of tissues -In natural, unprocessed foods, both animal and plant protein have all 20 amino acids - animal protein(complete protein) -plant protein(incomplete)

Vitamins that are essential: Water-soluble(FINISH)

-Thiamin -Riboflavin -niacin -Vitamin B6 -Vitamin b12 -Folate -Biotin -Pantothenic acid -Vitamin C Choline

Major sources of Vitamin E in diet are: -Citrus fruits -Poultry -Milk -Meat Vegetable Oil

-Vegetable oil

Vitamins that are essential: Fat-soluble

-Vitamin A Vitamin D Vitamin E Vitamin K

Thiamin

-Vitamin B1 -DRI RDA: .5mg per 1,000 calories Food sources: Plant and animal foods -whole wheat, pork, fortified cereal FUNCTION: Energy substrate coenzyme for carbs -Needed to convert pyruvate to acetyl-CoA -Normal functioning of the nervous system Deficiency: Mental confusion, muscular weakness --Physical performance(deficiencies): -Thiamin needs are increased with exercise and a high-carb diet -Impairs endurance performance

Fat-soluble vitamins

-Vitamins A,D,E,k Soluble in fat, not water Found in foods with some fat content Several may be manufactured in the body Excessive intake of several may be toxic

Determining Density

-Water displacement -archimedes

Problems of low calorie diets(<800)

-Weakness loss of libido decreased blood volume constipation Cardiac arrhythmias

Who should take vitamin supplements

-Wieght control athletes -Poor dietary habits -pregnant -elderly

Body consists of 4 componets

-body fat, protein, minerals, water -body composition may be calculated on 2 components:fat-free weight and body fat

what are some characteristics of anaerobic exercise?

-breakdown products include pyruvic acid and lactic acid. -provides most of the energy needed for events that require a quick burst of energy, 30 sec to 2 min. -provides about 5% of the ATP made from complete glucose metabolism. -occurs when oxygen supply in the muscle is limited.

iron deficiency anemia- do supplements help performance in this case?

-difficulty making hemoglobin (both Fe & Hgb levels reduced) -Iron is not a major mineral

Female Athlete triad

-disordered eating, amenorrhea, osteoporosis focuses on calcium balance

the female athlete triad is caused by:

-disordered eating- attempts to lose body weight -amenorrhea- sign of disturbed hormonal status -osteoporosis- decreases estrogen-> loss of bone density

folate

-donates a methyl group to convert homocysteine to essential amino acid -decreases CVD risk -normal RBC formation -prevention of neural tube defects -masks a b12 deficiency

benefits of fe supplementation for athletes

-endurance athletes may benefit -want to increase their RBC and hemoglobin levels -highly recommended to get whole blood panel done

vitamin C

-epinephrine -prevent free radicals from entering cell -does not function as a coenzyme -collagen synthesis -increases absorption of iron in intestinal tract -assists wound healing -regulates the metabolism of folic acid, cholesterol and amino acids -boosts immune system

vit A

-essential for maintenance of epithelial cells -proper vision(night and peripheral) -proper bone development -optimal immune system functioning

Vitamin K

-essential in 2 steps of the blood clotting process -helps strengthen bones

Essential Fat

-fat necessary for proper functioning of body structures like brain, heart tissue represent 3% in men 12-15 in women

food sources nonhdme iron

-found in both plant and animal foods - dried fruits,( apricots, prunes, raisins,) vegetables(broccoli, peas), legumes, whole-grain products

non-heme iron

-found in both plants and animal foods

Vit. K

-found in vegetable oils, green leafy vegetables -Aimal foods(meat,milk) SYNTHESIS in body: Intestinal bacteria form menoquinone -Menadione DRI: 80mcg

live high train low

-goal: enhance aerobic endurance performance -ascending to high altitude (2,000m) -decreases atmospheric pressure in the blood -kidneys produce natural EPO (vs illegal blood doping) -stimulates bone marrow to produce more RBC -RBC & hemoglobin concentrations become elevated -athlete may not train as intensly at altitude -due to decreased oxygen pressures -need to return to lower altitudes to train -MORE RBC, MORE OXYGEN, IMPROVES PERFORMANCE

vitamin K deficiencies

-hemorrhage

Eating Disorder

-illnesses which victim suffer sever disturbances in eating behaviors and thoughts -Anorexia, bulimia binge eating

effects of Vitamin A deficiency

-loss of night vision -infection -skin lesions -predispostions to certain types of cancer XEROPTHALMIA: destruction of the cornea leads to blindness

female athlete triad

-low energy availability/disordered eating -FHA/Amenorrhea -Low BMD/Osteoporosis

B12 deficiency

-pernicious anemia- megaloblastic (larger than normal RBC) usually caused by inability to absorb b12, -change in skin color -diarrhea -headaches -loss of apetite

lifestyle factors of osteoporosis

-physical inactivity, inadequate intake of calcium, cig smoking, excessive consumption of coffee and alcohol, stress, various medications

3 types of FHA

-stress-related amenorrhea -weight loss related amenorrhea exercise related amenorrhea

hyperhydration

-superhydration -increase in body fluids by voluntary ingestion of fluids -increase body water prior to exercise in hot environments likely to improve cardiovascular functions and temp regulations

Include the following supplies on the field, in the locker room, and at various other stations:

-supply of cool water or sports drinks or both to meet the participants' needs (see the ''National Athletic Trainers' Association Position Statement: Fluid Replacement in Athletes'' 52 for recommendations regarding the appropriate composition of rehydration beverages based on the length and intensity of the activity) -Ice for active cooling (ice bags, tub cooling) and to keep beverages cool during exercise - Rectal thermometer to assess body-core temperature -Telephone or 2-way radio to communicate with medical personnel and to summon emergency medical transportation - Tub, wading pool, kiddy pool, or whirlpool to cool the trunk and extremities for immersion cooling therapy

Gynoid type fats

-these cells appear to store fat more readily but not lose it as readily

osteoporosis

-thinking and weakening of the bones related to load of calcium stores -age and gender related -prevalent in white post-menopausal women

. Heart disease and diabetes

ACSM starting point

.4-.8 L of fluid/h lower end- slower paced, lighter weight runners in cooler environment upper end- faster paced, heavier runners, in hotter, more humid conditions

According to several major reviews of the relationship between fitness and fatness and mortality from cardiovascular disease and other causes, which group of individuals had the lowest mortality rate?

.Fit and unfat

Vitamins provide -- kcalories per gram

For an average size male adult (150 pounds), the consumption of four (4) drinks within a very short period of time would elevate the blood alcohol concentration (BAC) to about what level.

0.10

For an average-size male adult (150 lbs), the consumption of four drinks within a very short period would elevate the blood alcohol concentration (BAC) to about what level?

0.15

A reasonable weight gain goal during the early stages of resistance training would be --- pounds of muscle per week

0.5-1.0

To gain one pound of muscle weight per week on a weight-training pograms, an individual might need an additional 14 grams of protein per day above the RDA, in addition to increased Calories. Which of the following would not supply that amount of protein daily?

1 glass of orange juice, 2 slices of toast, and 1 banana

To gain one pound of muscle weight per week on a weight-training program, an individual might need an additional 14 grams of protein per day above the RDA, in addition to increased Calories. Which of the following would not supply at least that amount of protein daily?

1 glass of orange juice, 2 slices of toast, and 1 banana

If a healthy individual wishes to lose weight without being under medical supervision, what is the generally recommended range of weight loss per week?

1-2 pounds

Put the foods in order by cholesterol content per serving from greatest (1) to least (4).

1. Large egg yolk 2. 3 oz. shrimp 3. 1 oz. cheese 4. 1 cup 1% milk

Obesity health impairments

1. stresses tissues, heart, joints 2. more adipose may secrete more adipose, which induce pathogenic processes such as inflammation 3. adipose may convert androgen hormones to estrogen, affecting cellular processes

Put the foods in order by percentage of calories from fat from least (1) to greatest (5).

1.Sugar 2. Bread 3. Peanut butter 4. Bacon 5. Butter

AMDR range for PRO

10 - 35%

In which of the following athletic events would fat assume a more important role as an energy source for the muscles?

10 mile swim (4.5 hours)

The percentage of dietary iron normally absorbed is about:

10-15%

According to the DRI committee, protein should provide -- of daily calories.

10-35%

Creeping Obesity

100 extra calories a day=10 extra pounds a year

About howmany milligrams of caffeine are in a 6-ounce cup of perked coffee?

100-125

The DV for calcium on food labels, which is lower than the RDA for teenagers and older adults, is:

1000

The National Institute of Health recommends a calcium intake of ---- mg/day for those aged 19-50 years.

1000

If you were to design an aerobic training program for a30-year-old individual and wanted that person to maintain an exercise intensity of 60-80 percent of the predicted HR max (traditional method) as the target heart rate range, what exercise heart rate range would you recommend?

114-152

A friend who will be running the Honolulu Marathon plans to use concentrated carbohydrate syrup for a carbohydrate source during the even. Each packet of syrup contains one ounce of sugar and very little water. How much water should you recommend he drink with each packet?

12 ounces

Essential fat in females represents about __________ percent of the body weight.

12-15

Essential fat in females represents about __________ percent of the body weight. 12-15 7-8 9-11 3-6

12-15

The minimum number of kcalories provided by a weight-loss diet should be:

1200

Using the ACSM standards for intensity of exercise as 50-85 percent of the heart rate reserve (HRR), calculate the target range for a 30-year old who has a resting heart rate of 70 and a predicted maximal heart rate of 190.

130-172

Using the ACSM standards for intensity of exercise at 50-85 percent of the heart rate reserve (HRR), calculate the target range for a 30 year old who has a resting heart rate of 70 and a predicted maximal heart rate of 190.

130-172

How many fat calories are in a food that contains 15 grams of fat?

135

The national High Blood Pressure Education Program classification system for blood pressure of adults 18 years of age and older has various categories, including normal, pre-hypertension, and hypertension; which values are the minimum levels for stage 1 of hypertension? The values listed are systolic and diastolic.

140 and 90

Which of the following blood pressure values for adults 18 years of age and older represents the minimal blood pressure for the first stage of hypertension (mild)? The values listed are systolic and diastolic, in that order.

140 and 90

A food that is "low sodium" contains:

140 milligrams or less of sodium per serving

Suppose a young sedentary woman wanted to lose 5 pounds of body fat in a period of 5 weeks. She now weights 150 pounds and her activity level is so low that she needs only 13 Calories per pound of body weight to maintain her weight. Calculate the number of Calories she may consume daily in order to lose the 5 pounds by diet only.

1450 If she consumes 500 fewer calories per day she will lose 1 lb of fat a week. (13 * 150)-500 = 1450.

What percent of the American adult population actually engages in the recommended levels of physical activity?

15 %

The rate of energy production for the ATP PCR system is about ________________, while the rate of energy production from fat is about ______________________

15 to 20 kcal/min; 2.5 kcal/min.

If a skinfold technique for body composition has a standard error of estimate of 3 percent, you can have 70 precent confindence that for a person who has a predicted body fat of 18 percent, the actual value is within a range of

15-21 percent

If a girl weighs 70 kg, about how many pounds does she weigh?

154

If a girl weighs 70 kilograms, about how many pounds does she weigh?

154

If an individual has a body weight of 180 pounds with a body fat percentage of 30%, what would be your recommended goal on a weight reduction program if this person desired to have body fat of 20%? Use the target body weight formula presented in the class textbook.

157.5

According to the Institute of the National Academy of Sciences, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?

-If a bottle of beer has 15 grams of carbohydrate, 0 grams of fat, 1 gram of protein and 15 grams of alcohol, approximately how many Calories does it contain?

170

Normal BMI

18.5-25 Height to weight ratio

If an individual was exercising at an exercise intensity of 1.5 liters of oxygen per minute, and had a mechanical efficiency of 20 percent, how many heat Calories would this person generate in 30 minutes?

180

urine color chart-

1st sample of the day 1-3 well hydrated 6-8 hypohydrated

The American Heart Association recommends that individuals consume at least -- servings of fatty fish each week.

One glucose molecule that is processed through the lactic acid system (sometimes called anaerobic/fast glycolysis) yields:

2 net ATP

What would be a typical rate of sweat loss for a well trained athlete during vigorous exercise on a hot day

2 to 3 liters/hour

If an individual generated 1,160 heat Calories while exercising for two hours, how much sweat would need to evaporate in order to prevent any change in body temperature?

2,000 milliliters

If Lawrence weighs 198 pounds and has an average basal metabolic rate of 1.0 kilocalorie per kilogram per hour, determine his basal metabolic rate.

2,160 kilocalories per day 198 pounds divided by 2.2 kg per pound = 90 kg 90 kg X 1.0 kcal/kg = 90 kcal per hour 90 kcal per hour X 24 hrs/day = 2160 kcal

How much water is necessary per day to maintain adequate water balance in the average adult?

2-3 quarts

A food may claim to be a HIGH SOURCE of a nutrient if it provides at least _____ percent of Daily Reference Value of that nutrient in a single serving.

If you found that an endurance athlete was losing about 2 mg of iron in his sweat every day, how much should you estimate that this would increase his daily dietary iron needs?

20 mg

Which of the following ranges of the Body Mass Index (BMI) is indicative of a normal height to weight relationship?

20-22

Recommendations for fluid intake during exercise, according to the American College of Sports Medicine include:

20-30 mEq of sodium

22. What is the most common nutrient-deficiency disorder in the United States? A. Vitamin C deficiency B. Vitamin B12 deficiency C. Iron-deficiency anemia D. Calcium deficiency

The recommended range of body fat for a woman is:

23-31%

Which of the following initial Body Mass Indexes (BMI) is indicative of overweight and obesity, respectively?

25, 30

Which of the following initial Body Mass Indexes (BMI) is indicative of overweight and obesity, respectively? 15,20 10,15 25,30 30,35 20,25

25,30

obesity genetic heritability %

25-40%

Calculate the BMI of a male who is 5'11" tall and weighs 210 pounds.

Essential fat in males represents _____________ % of body weight 7 12 3 9

Essential fat in males represents about __________ percent of the body weight.

An athlete loses 2 kilograms of bodyweight during a training session. What volume of fluid should be consumed to replace the amount of fluid lost?

3 Liters

An athlete loses 2 kilograms of body weight during a training session. What volume of fluid should be consumed to replace the amount of fluid lost?

3 liters

One pound of body fat is equivalent to approximately --- Calories.

3,500

How many average minutes per day of moderate exercise is recommended?

To improve your serum lipid profile, it is recommended that you reduce your cholesterol intake to _________ milligrams per day or less.

300

Approximately how much calcium is found in one glass (8 ounce) of skim milk

300 milligrams

Approximately how much calcium is found in one glass (8 ounces) of skim milk?

300 milligrams

The standard dosage of sodium bicarbonate, based on kilogram body weight, is ___.

300 milligrams

The recommended daily dietary goal for cholesterol intake is no more than

300mg

BMI of ___________ is considered morbid obesity

35-40

For every -- kcalories a person eats in excess of kcalorie expenditures, a pound of body fat is stored.

3500

One pound of body fat is equivalent to approximately _______ Calories.

3500

H , C , N , O

4 elements most living matter is composed of they are the "building blocks of life"

Gains in strength/power are better accomplished by multiple sets with _______ repetitions per set.

4-6

Surveys indicate that approximately ____ of boys and ____ of girls have used anabolic/androgenic steroids.

4-6% and 1-2%

Calculate the increase in the body temperature, in degrees Celsius, that would occur if an individual was unable to dissipate heat and was exercising at an intensity of 3 liters of oxygen per minute for 20 minutes. The athlete weighs 60 kg, her mechanical efficiency is 20 percent, and the specific heat of her body is 0.83.

4.8

Calculate the increase in the body temperature, in degrees Celsius, that would occur if an individual was unable to dissipate heat and was exercising at an intensity of 3 liters of oxygen per minute for 20 minutes. The athlete weighs 60 kg. her mechanical efficiency is 20 percent, and the specific heat of her body is 0.83.

4.8

As a potential ergogenic aid, sodium bicarbonate would be most likely suited to which type of athlete?

400 meter run

How many calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program?

400-500

As a potential ergogenic aid, sodium bicarbonate would be most likely suited to which type of athlete?

400-meter sprinter (track)

Carbohydrate should contribute approximately --% of the total daily energy intake.

45-65%

Of the eight key nutrients, how many are vitamins?

One liter of oxygen is the equivalent of approximately how many Calories when oxidizing carbohydrate and fat?

If a person had a daily exercise expenditure of 200 calories, about how many days would it take to lose 10 pounds of body fat?

Bones

50% water, 50% protein and minerals 12-15% of weight comes from bone weight

To lose one pound of body fat per week you must develop a deficit of ---- Calories per day.

500

To lose one pound of body fat per week you must develop a deficit of ____________ Calories per day.

500

A 2000-kcalorie diet that provides 25% of kcalories from fat would contain -- grams of fat.

If one liter of sweat would evaporate from the skin, approximately how many kilocalories of heat energy would be removed from the body?

550-600

Approximately how many Calories are in a meal with 2 starch/bread exchanges, 4 very lean meat exchanges, 1 fruit exchange, 1 vegetable exchanges, 2 fat exchanges and 1 skim milk exchange?

565

What percent of calories comes from fat in this chicken pot pie?

58%

A client consumes the following foods from the grain group of the USDA Food Guide: 1/2 cup oatmeal, 2 slices of bread, 3 cups popped popcorn, and 1 cup pasta. How many ounce equivalents (servings) did the client consume? A.2 B.4 C.6 D.8

Gains in muscle hypertrophy appear to be best accomplished by multiple sets and emphasizing a range of _______ repetitions per set.

6-12

On a mixed diet of carbohydrate, protein, and fat, what percent of the energy expenditure at rest is derived from fat?

What percentage of an adult's body is water?

60%

water storage

60-65% intracellular water 35-40% extracellular water

The DV for vitamin C is lower than the current RDA; the current DV on food labels is

60mg

About _____________ of women in the United States consume less than the RDA for calcium in their diet.

75%

Exercising for 90 minutes, an elite distance runner loses 2 liters of water in sweat loss and utilizes about 400 grams of muscle glycogen. If this athlete drinks 2 liters of water after exercise along with adequate salt replacement, but no carbohydrate, how much of the 2 liters of water can she most likely retain in her body?

800 ml

During a ten minute period of maximal work, the contribution of the aerobic energy system to the total energy need would be

85 %

How many essential amino acids are required by the adult?

One gram of fat yields _______ Calories.

Using the term "essential" in the nutrition sense, how many essential amino acids are required by the average adult?

Water-SOluble vitamins

9 vitamins -B complex -vitamin C -Deficiency symptoms may be noted in 2-4 weeks for some B vitamins -May impair energy production for exercise

Obesity and cancer

90,000 people die a year from this -14% and 20% of all cancers are accounted

A "low calorie" food is one that has:

<40 kilocalories per serving

Vitamin E

=DRI: 1,000 mg DV: 30 IU RDA: 15 mg NAME: RRR-alpha-tocopherol

11. Which one of the following may affect the amount of iron absorbed into the body? A. Small amounts of meat added to grain products enhance iron absorption B. Vitamin C facilitates heme iron absorption C. Tea increases iron absorption D. Certain mineral supplements, particularly calcium, will enhance the absorption of nonheme iron

15. Research supports which of the following statements on iron supplementation? A. If iron-deficiency anemia exists, iron therapy could help to increase physical performance B. With iron-deficient, nonanemic subjects, iron supplementation will improve VO2 max C. With normal hemoglobin levels, iron supplementation will improve VO2 max D. High iron stores will increase the risk of CHD

17. Zinc is found in virtually all tissues in the body and A. small amounts of zinc supplements do not appear to pose any major problems to the healthy individual. B. supplements of 50 mg per day, have been observed to produce anemia, decrease the HDL cholesterol level, impair the immune system, and may even be fatal. C. low levels of zinc in the serum indicate low levels of zinc in the muscles, and performance will be impaired. D. mild dietary zinc deficiency is common in areas where consumption of grain products is relatively low and consumption of animal protein is relatively high.

18. Chromium is essential in human nutrition. Which of the following statements is correct when considering chromium's effect on the body? A. Chromium potentiates the activity of insulin and may also affect protein metabolism B. Recent studies support previous ones that found chromium picolinate supplementation enhanced body composition by decreasing body fat and increasing lean body mass C. Chromium acts as a therapeutic agent, as well as a nutrient D. There is a reliable measure of chromium states in the body, so deficiencies can easily be identified

2. Which of the following statements concerning mineral deficiencies or excesses is INCORRECT? A. If the diet intake is sufficient, minerals are readily absorbed from the intestine B. Additional minerals may be needed for the synthesis of new tissues associated with physical training C. The body may absorb more of a mineral from food and excretes less when a deficiency occurs D. Excessive consumption of minerals may cause a number of health problems, even in relatively small doses

21. Which of the following is a dietary recommendation that will help ensure adequate amounts of nutrients in the diet? A. Select a wide variety of foods from all the food groups and within each group B. Since all minerals are replaced in the enrichment process, it isn't necessary to watch the amount of processed foods you consume C. A basic principle to follow is to select a diet that provides your RDA for iron and chromium; consequently, you will receive adequate amounts of the other minerals D. A one-a-day vitamin-mineral supplement may be necessary for those who are known to have poor nutritional habits, but the tablet should contain up to, but no more than 150 percent of the RDA for any mineral

32. Which nutrients consumed in excess may pose a risk of kidney damage and other soft tissues such as the blood vessels? A. calcium and vitamin D B. fiber and vitamin C C. B12 and copper D. Riboflavin and phosphorus E. Vitamin E and selenium

39. This disease is prevalent in the elderly and may be due to an inadequate calcium intake during childhood, adolescence, and young adulthood? A. osteoporosis B. rickets C. xerophthalmia D. marasmus E. pernicious anemia

44. By definition, which of the following is not classified as a major mineral (macromineral)? A. iron B. calcium C. phosphorus D. potassium E. chloride

45. Fresh fruits and vegetables are generally A. high in potassium and low in sodium B. high in iron and low in the B vitamins C. high in vitamin A and low in vitamin C D. high in iron and low in calcium E. high in protein and low in fat

46. In order to increase the absorption of iron, vegetarians should eat iron-rich plant foods with which of the following? A. vitamin C B. calcium C. phytic acid D. high fiber supplements E. zinc

47. What do bisphosphonates, calcitonin, Evista, Fosamax, Forteo, and Boniva have in common? A. they are drugs or hormones used to prevent osteoporosis B. they are antioxidant enzymes C. they are other names for phosphates, calcium and iron supplements D. they are used to help prevent hyponatremia when exercising in the heat E. they are drugs used to help prevent pernicious anemia

50. Which of the following is true about mineral balance? A. In response to short-term over or under ingestion of a given mineral, humans will adapt by excreting more or absorbing more, respectively, of that mineral. B. Minerals are needed in such small amounts that a mineral imbalance never happens. C. Humans can only regulate mineral balance over a long time period, thus short term imbalances will result in poor exercise performance. D. Mineral balance is a very intricate process and cannot be accomplished by diet alone.

54. Which of the following is true regarding calcium absorption? A. Calcium in milk more absorbable because of Vitamin D B. Phytates in legumes and oxalates in spinach increase absorption of calcium C. Excessive sodium intake reduces excretion of calcium D. Excessive protein intake reduces excretion of calcium

In which activities might the condition of "anorexia athletica" appear to be more prevalent? a. ballet and gymnastics b. soccer and field hockey c. tennis and golf d. swimming and baseball e. football and basketball

Research supports which of the following statements on iron supplementation? A.If iron-deficiency anemia exists, iron therapy could help to increase physical performance B. With iron-deficient, nonanemic subjects, iron supplementation will improve VO2 max C.With normal hemoglobin levels, iron supplementation will improve VO2 max D.High iron stores will increase the risk of CHD

Vitamin intake may be inadequate for which of the following reason(s)? A. A diet high in processed foods that are not prepared properly. B.Fruits and vegetables should be stored at room temperature in direct light to minimize vitamin loss. C.Excessive vitamin losses involved with cooking with a microwave or in waterless cookware. D.All of the answers are correct.

Which is main environmental rather than hereditary factor in the multicausal etiology of obesity? a. a sedentary lifestyle b. hormonal imbalance c. disorder in brain's hunger and satiety centers d. low basal metabolic rate e. a higher set point

Which of the following may be involved in influencing the food intake? a. All of the answers are correct. b. The glucostatic, lipostatic, and aminostatic theories are based on the proposition that certain receptors in the body monitor blood levels of various nutrients. c. A thermostat in the hypothalamus may respond to change in body temperature and influence the feeding center. d. Stimulation of the senses may influence our appetite.

Which of these regarding android/gynoid obesity is FALSE a. gynoid is associated with higher incidence of certain diseases like hypertension b. Android is characterized by excess accumulation of fat deposits in ABDOMINAL area c. android is seen more often in men, gynoid in women d. gynoid fat deposits are more resistant to weight loss compared to android e. development of both types is influenced by heredity

Which vitamin may block the release of free fatty acids from adipose tissue and thus may decrease a source of potential energy during exercise? A. niacin B. thiamin C. folate D. pantothenic acid

Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

A VLCD may actually be counterproductive to the ultimate goal of long- term weight loss, as it may lead to weight cycling.

Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.

The recommended means to replenish lost electrolytes through sweat on a day-to-day basis is via:

A balanced diet and adequate fluids

Iron is important in the body because it is:

A constituent of hemoglobin

Vitamin intake may be inadequate for which of the following reason(s)?

A diet high in processed foods that are not prepared properly

Place the lipid term into the appropriate sentence.

A fatty acid contains no carbon dioxide double....saturated fatty acid, solid b. A fatty acid contains one or more...unsaturated, liquid c. When manufacturers process liquid oil....non-essential fatty acid d. Trans fatty acids, also called hydrogenated...doughnuts and French fries e. There are certain unsaturated fatty acids....essentail fatty acids, fatty fish, canola, and soybean oil

The female athlete triad refers to:

A female athlete who has a combination of brittle bones, loss of the menstrual cycle, and disordered eating patterms

Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?

A low basal metabolic rate, acquired through genetic material

Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

A person must exercise at a lower percentage of his/her VO2 max, because at the higher energy intensity he/she will derive a lower percentage of energy output from fat

________ are both participants in the release of energy from macronutrients, while ________ are both participants in cell multiplication. a. Pantothenic acid and thiamin; niacin and vitamin B12 b. Riboflavin and vitamin B12; folate and thiamin c. Folate and riboflavin; niacin and thiamin d. Thiamin and niacin; vitamin B12 and folate

A review of Table 7-7 (pages 262-264) will provide you with a summary of the functions of the B vitamins. Vitamin B12's coenzyme form is involved in synthesis of new cells, and this vitamin is also necessary for the maintenance of nerve cells. Thiamin's major role is as part of a coenzyme in energy metabolism. The active forms of thiamin, riboflavin, niacin, pantothenic acid, and biotin serve as "helpers" in the release of energy from carbohydrate, protein and fat. Folate and vitamin B12 assist cells to multiply and replace the cells with short life spans, such as red blood cells and cells lining the digestive tract.

Which of the following is mainly an environmental rather than a possible heredity factor in the multicausal etiology of obesity?

A sedentary life-style

Evaporation accounts for approximately ______________ of the heat loss at rest. A) 25% B) 50% C) 75% D) 90%

A) 25%

If heat loss is less than heat production there will be A) a gain in body temperature. B) a loss of body temperature. C) no change in body temperature. D) an initial loss then a gain in body temperature.

A) a gain in body temperature.

During prolonged exercise in a moderate environment A) core temperature will increase and reach a plateau. B) core temperature will increase throughout exercise. C) core temperature will remain unchanged. D) core temperature will decrease.

A) core temperature will increase and reach a plateau.

Which of the following can also be a mechanism of heat gain? A) radiation. B) convection. C) evaporation. D) none; these are only mechanisms of heat loss

A) radiation.

vitamins as antioxidants

A,C,E

Vitamins for bone health

A,D,K

Vitamin C has been the subject of much controversy. Which of the following statements is true for ascorbic acid? A.Its principal role is the synthesis of collagen, but it is also involved in the formation of certain hormones and neurotransmitters B.The male adult RDA for vitamin C is 60 mg/day C.Vitamin C supplementation increases physical performance capacity in subjects who are not vitamin deficient D.There are no detrimental effects of taking mega doses of vitamin C

A.Its principal role is the synthesis of collagen, but it is also involved in the formation of certain hormones and neurotransmitters

64. Based on the many class presentations, the authority that is most reliable for nutrition information is the which one

ADA

Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight reduction program and why is it more difficult after weight loss has occurred?

ALL THE ABOVE

Which energy substance does the body use DIRECTLY to perform its multitude of functions, such as muscle contraction?

ATP

Energy is released when...

ATP is broken down into ADP and phosphate.

The immediate source of energy for all body processes, including muscle contraction, is

ATP, adenosine triphosphate.

Which energy system has the greatest POWER generating ability, i.e., speed?

ATP-PC

50. Potassium deficiency may result in which of the following conditions

Abnormal blood coagulation which leads to strokes and hear attacks, extreme blood loss

obesity

Accumulation of fat in adipose tissue

What does ADP stand for?

Adenosine Diphosophate

What does ATP stand for?

Adenosine Triphosophate

What is the term used to describe the recommended daily nutrient intake level based on observed or experimentally determined approximations of nutrient intake by a group of healthy people?

Adequate Intake (AI)

If an athlete is on a well-balanced nutrient-dense diet, which is true?

Adequate vitamin nutrition should be obtained through diet

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates/requires the greatest caloric deficit in order to lose one pound of body weight?

Adipose tissue

Ca and P

Adolescence needs more of what minerals?

Who has the lesser need for iron as specified by the RDA

Adult males

Who has the lesser need for iron as specified by the RDA?

Adult males

If healthy they do NOT

Adults require more of what minerals?

A comprehensive weight-control program should include a balanced,reduced-Caloric diet and---

Aerobic exercise, resistance training, and appropriate behavior modification ALL THE ABOVE

For an obese individual, what would appear to be one of the best types of exercise programs you could recommend that would meet the criteria as a bona fide component of a comprehensive weight control program and yet be rather practical and safe?

Aerobic walking

Gastric emptying is

Affected greatly by the volume of fluid ingested

Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight-reduction program and why it is more difficult after weight loss has occurred?

After the individual's body weight has stabilized, fewer Calories are burned for any given exercise, and fewer Calories may be expended as one becomes more skilled in the physical activity. incorrect An increase in lean body mass may counterbalance a decrease in body-fat stores, and one may not lose any weight. Protein, blood volume, and energy substances, such as glycogen, increase because of the demands of exercise and all will increase the amount of water in the body. → All of the answers are correct.

what cycle can make glucose?

Alanine via glu-alanine cycle

Which one of the following allegations regarding alcohol is NOT accurate?

Alcohol ingestion may decrease urine production by decreasing release of the anti-diuretic hormone

The B-vitamin intake of most North Americans is adequate because B-vitamins are widespread in our diets. However, which of the following population groups is most susceptible to overt deficienes of B-vitamins?

Alcoholics

32. Body sodium levels are largely regulated through what process

Aldosterone, adrenal gland, sweating

Which of the following is one of the general recommendations of the DASH diet plan to help prevent or treat high blood pressure (hypertension)?

All are recommended to help prevent or treat hypertension

Which of the following is true of ergogenic aids?

All essential nutrients are considered to be legal for use in conjunction with athletic competition

Which of the following is NOT true concerning exercise and hypertension?

All individuals will experience a decrease in blood pressure from an approved exercise program

Which of the following is NOT true concerning exercise and hypertension? All individuals will experience a decrease in blood pressure from an approved exercise program The exact role of exercise, as an independent factor in lowering blood pressure, has not been totally resolved Exercise may exert a beneficial effect in reducing high blood pressure as it is a means to lose excess body fat Isometric exercises, weight lifting, pull-ups, and other high-intensity aerobic exercise should be avoided by all hypertensive individuals as they create a physiological response that rapidly raises blood pressure

All individuals will experience a decrease in blood pressure from an approved exercise program

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

All of the above statements are true

-A comprehensive weight-control program should include a balanced, reduced-Caloric diet and

All of those choices are correct

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

All statements are true. - The mode of exercise should involve large muscle groups that are activated in rhythmic, continuous-type movement. - the higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity, the greater the number of Calories burned per minute. - The greater the duration of activity, the better - the more frequent the exercise during the week, the better.

Which of the following is a high-quality protein?

All the above are high-quality proteins

Which of the following dietary modifications may help reduce or prevent hypertension?

Although moderate alcohol consumption confers some health benefits, excess alcohol intake is linked to high blood pressure

Which of the following statements regarding the use of anabolic/androgenic steroids (AAS) is FALSE?

Although research indicates that AAS will increase muscle size, no studies have found improvement in muscle strength

In anorexia athletica, what begins as a means to control weight for athletic competition on a short-term basis may develop into a long-term medical problem. Which of the following statements correctly illustrates this?

Amenorrheic athletes have low bone-density levels in nonweight- bearing bones, such as the spine, and are more prone to musculoskeletal injuries

Amenorrheic athletes have low bone-density levels in nonweight-bearing bones, such as the spine, and are more prone to musculoskeletal injuries

nitrogen by-product of PRO catabolism

Ammonia

deamination of an amino acid produces what?

Ammonia (NH3) and a Keto acid

.11 oz

An adult who weighs 150 has how much iron in their body?

about 3 lbs

An adult who weighs 150 lbs has how much calcium in their body?

The loss of the menstrual cycle in some female athletes is due to:

An energy drain-meaning doing too much exercise and ingesting too few calories

Excess body fat would be least detrimental to performance in which of the following athletes?

An ultraendurance swimmer

the use of hormones or drugs to gain body weight______.

Anabolic/androgenic steroids may increase muscle mass and strenght, but have been associated with medical problems, from the relatively minor acne to coronary heart disease.

Which of the following statements about the use of hormones or drugs to gain body weight is true?

Anabolic/androgenic steroids may increase muscle mass and strength, but have been associated with medical problems, from the relatively minor acne to coronary heart disease

Metabolic Syndrome

Android type associated with this. -insulin resistance, hypertension, impaired glucose reistance

Android Type obesity

Android-type fat cells release adipokines that trigger inflammation and induce insulin resistance -Decrease release of adiponectin, protective adipokine

Which of the following is NOT an accurate statement about DHEA or Androstenedione?

Androstenedione intake had no significant increase on serum testosterone concentration in young women

What is not an accurate statement about DHEA and Androstenedione?

Androstenedione intake had no significant increase on serum testosterone concentration in young women.

93. The most absorbable iron is that found in what kind of food

Animal foods(protein)

-Most popular weight-loss diet plans, such as Atkins, Jenny Craig, South Beach, Weight Watchers, and the Zone, may successfully induce weight loss in the initial stages of the program because all such diets

Are low in calories

What is the best way for an individual to ensure that they consume adequate amounts of all vitamins without consuming excess calories? a. memorize which foods are the richest source(s) of each vitamin b. take a multivitamin supplement on a daily basis c. practice diet planning principles discussed in Chapter 2 d. exercise

As discussed in Chapter 2 and on pages 264-267, wise diet planning ensures adequate nutrition without excessive caloric intake.

Which of these might be a consequence of vitamin A supplementation? a. increased blood calcium level b. liver damage, muscle weakness, and an over-reactive immune system c. excessive blood clotting d. Vitamin A is relatively non-toxic, so there are no potential adverse consequences from the consumption of vitamin A supplements.

As discussed on page 231 and listed in Tables 7-4 (page 232) and 7-6 (page 260), liver damage, muscle weakness, and an over-reactive immune system are all potential consequences of consuming high doses of vitamin A.

Vitamin D promotes the absorption of what two minerals that are essential to bone health? a. calcium and phosphorus b. magnesium and folate c. zinc and fluoride d. copper and chromium

As discussed on page 235, vitamin D promotes the intestinal absorption of both calcium and phosphorus, two of the minerals essential to bone health.

Which of these is a key antioxidant vitamin? a. niacin b. folate c. vitamin E d. pantothenic acid

As discussed on page 239, vitamin E is an antioxidant. Vitamin E, and the other key antioxidant vitamins (beta-carotene and vitamin C) and the important antioxidant mineral, selenium, are listed on page 234.

Which of these is a key antioxidant vitamin? a. vitamin K b. vitamin D c. vitamin C d. vitamin A

As discussed on page 244, vitamin C is an antioxidant. Vitamin C, and the other key antioxidant phytochemicals (beta-carotene), vitamins (vitamin E), and the important antioxidant mineral, selenium, are listed on page 234.

Many people take megadoses of vitamin C for the prevention or treatment of the common cold. Why are intakes of vitamin C above 100% of the RDA generally not recommended?

As intake of vitamin C increases, absorption efficiency decreases, such that most of the excess vitamin is excreted in urine or feces.

Encourage athletes to sleep at least 6 to 8 hours at night in a cool environment eat a well-balanced diet that follows the Food Guide Pyramid and United States Dietary Guidelines and maintain proper hydration status.

Athletes exercising in hot conditions (especially during twice-a-day practices) require extra sodium from the diet or rehydration beverages or both.

89. The measurement of hemoglobin A1C is important because why

Average glucose levels

56. Based on the class presentations on nutrition and cancer, the following foods have multi anti cancer properties.

Avocados, broccoli, apples, carrots, chili peppers, figs, flax, garlic, kale,

1. Which of the following statements correctly describes minerals? A. Minerals are organic elements found nature B. Minerals may be components of metalloenzymes or exist as electrolytes C. All elements are minerals D. Vanadium and silicon are found in animal tissues, but they are of no importance to human nutrition

13. Which of the following statements concerning iron deficiency is INCORRECT? A. The intestines limit the amount of iron absorbed from the diet B. Twenty percent of the female population has iron-deficiency anemia C. There is currently no single biochemical indication available to reliably assess iron adequacy D. The normal hemoglobin level is 14-16 grams per deciliter of blood for males and 12-14 grams for females

19. Trace minerals A. are found in large quantities in most processed foods. B. have physiological roles that may have important implications for health or physical performance. C. are hard to obtain, and minor deficiencies are common. D. are abundant, and dietary excesses are common.

20. When summarizing the results of studies comparing exercise and the need for minerals, which of the following statements is INCORRECT? A. Minerals may be lost from the body during exercise due to them being mobilized into circulation, being removed by the kidneys, being lost in perspiration, or being lost from the gastrointestinal tract B. The proper doses of mineral supplements, balanced by a registered dietitian with the individual's regular diet, will increase the physical performance of healthy individuals in endurance contests C. The first concern should be to educate the athletes about obtaining adequate mineral nutrition through dietary means D. Mineral deficiencies to the point of impairing physical performance are rare

27. Which food exchange is the best source of zinc, iron and copper in regards to the concept of bioavailability? A. milk B. meat C. starch/bread D. fruit E. vegetable

31. In the female athlete triad, hormonal changes interfere with the proper use of which nutrient that leads to certain health problems? A. vitamin C B. calcium C. vitamin D D. copper E. vitamin A

33. Which mineral may be an effective ergogenic aid for runners since it may possibly increase the delivery of oxygen to the muscle cell by increasing the 2, 3-DPG concentration in hemoglobin and facilitating oxygen release from hemoglobin? A. calcium. B. phosphorus. C. zinc. D. magnesium. E. chromium.

36. About what percentage of the dietary iron (combined heme and nonheme iron) is absorbed from the digestive tract in the normal American diet? A. less than 1 B. 10 C. 40 D. 60 E. 80

40. Which of the following would not contain heme iron? A. liver B. dried beans C. fish D. chicken E. beef

42. Which of the following contains the least amount of calcium? A. milk B. meat C. dried beans D. dark green leafy vegetables E. cheese

51. The female athlete triad refers to: A. a female athlete who has a dietary deficiency in iron, calcium, and zinc B. a female athlete who has a combination of brittle bones, loss of the menstrual cycle, and disordered eating patterns C. a female who has high estrogen, high bone mineral density, and is an elite athlete D. the three bone fracture sites that occur commonly in female athletes: wrist, vertebrae, and hip

52. The loss of the menstrual cycle in some female athletes is due to: A. a lack of sufficient antioxidants in the diet which tends to decrease estrogen levels B. an energy drain-meaning doing too much exercise and ingesting too few calories C. a combination of lack of calcium in the diet and not enough training D. a decrease in estrogen due to low iron in the diet

53. Three risk factors for osteoporosis include: A. inactivity, cigarette smoking, and being African American B. stress, cigarette smoking, and being White or Asian C. being male, being over 60 yr old, and being Hispanic D. low calcium diet, excessive alcohol, and being either Hispanic or African American

57. About _____________ of women in the United States consume less than the RDA for calcium in their diet. A. 100% B. 75% C. 50% D. 25%

7. Which of the following statements about calcium supplements is true? A. There is a greater increase in peak bone mass when supplements are started after puberty B. Supplement tablets should be taken with a meal C. When calcium supplements are combined with exercise training, hormone replacement is no longer necessary D. Excessive calcium supplements many interfere with the absorption of other minerals, most notably phosphorus and magnesium

Although athletes on weight reduction diets normally may not need vitamin supplementation, which athletes, based on the nature of their sport, may be best advised to take a supplement? A. swimmers B. wrestlers C. baseball players D. field hockey players

Creeping obesity is caused by a. a genetic predisposition to obesity. b. a combination of an increased consumption of Calories and a decreased level of physical activity. c. an increased consumption of Calories, in particular, dietary fat. d. a decreased level of physical activity.

In the female athlete triad, hormonal changes interfere with the proper use of which nutrient that leads to certain health problems? A. vitamin C B. calcium C. vitamin D D.iron

Obesity has been associated as a potential risk factor in all the following diseases or health problems EXCEPT: a. coronary heart disease b. anemia c. hyperlidemia d. diabetes e. hypertension

Which of the following are fat-soluble vitamins? Select one: a. vitamins E, niacin, thiamin, riboflavin b. vitamins A, D, E, K c. vitamins B1, B2, B6, C d. vitamins B, C, D, niacin e. vitamins A, B, C, D

Which of the following is true about Niacin? a. It has been shown to be an effective ergogenic aid b. Niacin plays a role in energy metabolism c. Niacin deficiencies are common Incorrect d. Foods with a high-carbohydrate content are a good source of niacin

Which of the following vitamins may NOT be formed in the body from another nutrient, provitamin or bacteria? A. niacin B.C C. D D. K

Xerophthalmia is associated with a deficiency of A.riboflavin that leads to pellagra B. vitamin A that leads to blindness C. niacin that leads to beriberi D. vitamin D that leads to rickets

Which of the following are classified as water-soluble vitamins? a. B, C, D, E b. A, D, E, K c. A, E d. B, C

B &C vitamins Thiamin (B 1) Riboflavin (B 2) Niacin (B 3) Folate Vitamin B 12 Vitamin B 6 Biotin Pantothenic acid Vitamin C

During submaximal exercise in a cool environment, which mechanism plays the least important role in heat loss? A) radiation B) conduction C) convection D) evaporation

B) Conduction

The heat index is calculated by combining air temperature and wind speed and is a measure the body's perception of how hot it feels. A) true B) false

B) False

Which of the following is not an adaptation in heat acclimatization? A) higher sweat rate B) delayed onset of sweating C) higher plasma volume D) reduction in electrolytes lost in sweat

B) delayed onset of sweating

Exercise in a cold environment A) reduces an athlete's ability to lose heat. B) enhances an athlete's ability to lose heat. C) increases the chance of heat injury. D) does both a and c.

B) enhances an athlete's ability to lose heat.

Evaporative cooling would be least effective on a A) hot, low humidity day. B) hot, high humidity day. C) cold, low humidity day. D) cold, high humidity day.

B) hot, high humidity day.

Hormones released from the thyroid gland are responsible for increasing the metabolic rate. This is called . A) shivering thermogenesis. B) nonshivering thermogenesis. C) chemical thermogenesis. D) insensible heat loss.

B) nonshivering thermogenesis.

Vitamins used for energy production:

B-vitamins

vitamins as coenzymes

B-vitamins

Thiamine is a water soluble vitamin and A. is also known as the anti-hemorrhage vitamin. B. is needed to help convert pyruvate to acetyl CoA. C. serious deficiencies lead to pellagra. D. the need for it is increased when one has a high-protein intake.

B. is needed to help convert pyruvate to acetyl CoA.

Vitamin B6 is a collective term for three naturally occurring substances that are all metabolically and functionally related. Vitamin B6 A.deficiencies are more common in male athletes than female athletes. B.is involved in the metabolism of protein, carbohydrates, and fat. C.deficiencies have been associated with an increase in an individual's exercise program. D.supplementation produces an ergogenic effect on metabolic functions during exercise: the capacity to do more work.

B.is involved in the metabolism of protein, carbohydrates, and fat.

The task of acquiring enough Vit. B12 may pose a problem for vegan because:

B12 is only found in animal products

Lean, active lean, inactive overweight, active overweight, inactive obese, active obese, inactive

BEING FIT AND FAT is being than being unfit and fat

120. A non food source from which vitamin K can be obtained is what

Bacteria

IN which sport might the condition of anorexia athletica appear to be more prevalent?

Ballet and gymnastics

In which activities might the condition of "anorexia athletica" appear to be more prevalent?

Ballet and gymnastics

Which of the following does not contain cholesterol?

Beans

76. Which foods would you recommend for a vegetarian person to combine in order to be sure that they have eaten a complete protein

Beans and rice (legume +grain)

128. Coumadin, a blood thinner, necessitates a reduction in which types of foods

Because of which component? Leafy greens, blueberries, kiwi be of vitamin K

Regina is a 22-year-old college student who plays on the soccer team. Her coach brought in a registered dietitian to talk about sports nutrition. The RD recommended minimizing trans fatty acids from processed and packaged foods, but she explained that some trans fats do occur naturally. What foods have naturally-occurring trans fatty acids?

Beef, milk, and butter

98. Liver glycogen is converted to glucose when blood glucose levels are too what

Below normal range

26. Smoking causes physiological stress and lowers _______________ levels in plasma.

Beta-carotene, vitamin c

16. The B vitamin folate helps to prevent which health issues

Birth defects (brain, spinal)

sports anemia

Body uses dietary protein for other purposes at expense of hemoglobin formation leading to anemia Condition related to not having enough protein... protein is used for calories at expense to another job Endurance-type activities: More dietary protein is recommended to: Restore protein used for energy Promote synthesis of oxidative enzymes and mitochondria Help prevent sports anemia

When considering android versus gynoid types of obesity, which of the following is true?

Both types of obesity have a strong genetic component

Which of the following statements regarding bottled water is false?

Bottled water normally contains more fluoride than fluoridated municipal water supplies.

Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories?

Bowling in pairs as normally played

Which of the following is NOT considered to be a safe practice to help prevent food poisoning?

Buy fruits and vegetables coated with wax and do not wash to remove the wax

Body water is regulated

By osmolality, with tonicity having a primary role in its functioning

10. Magnesium A. is the primary mineral in the skeletal system; thus, a reserve is available for short periods of dietary deficiency. B. is a mineral which when deficient, can cause anemia. C. is so widely available in foods that no purely dietary deficiency has been reported. D. a common deficiency in adults.

12. The major function of iron in the body is the formation of compounds essential to the transportation and utilization of oxygen. To further this purpose, A. approximately 70 percent of the body iron is in storage form. B. the iron that is stored in the tissues is stored principally as compounds called ferritins. C. the vast majority of iron in the body is used to form hemoglobin. D. the body loses 10-15 mg of iron each day.

16. Which of the following statements discussing copper's effect on the human body is INCORRECT? A. Copper is involved in oxygen metabolism B. The major deficiency symptom of copper is anemia C. Copper is needed for the absorption of calcium from the intestinal tract D. Copper is a component of superoxide dismutase, an enzyme that functions as an antioxidant to quench free radicals

23. Which of the following statements regarding fluoride is INCORRECT? A. Fluoridation of the public water system has been endorsed by over 90 professional health organizations B. Fluoride inhibits bacterial enzymes and demineralization of the tooth C. Excess fluoride strengthens the outer tooth enamel and reduces dental caries D. Brushing teeth with fluoride toothpaste may be helpful in improving dental health

25. A food poor in iron is: A. liver B. whole wheat bread C. milk D. fish E. poultry

28. Approximately how much calcium is found in one glass (8 ounces) of skim milk? A. 50 milligrams B. 100 milligrams C. 300 milligrams D. 800 milligrams E. 1,200 milligrams

3. Which of the following is NOT classified as a macromineral? A. Calcium B. Magnesium C. Iron D. Sodium

35. Iron is important in the body because it is: A. needed for blood clotting B. an integral part of bones and teeth C. a constituent of hemoglobin D. a coenzyme for the use of fat in the muscle cell E. an energy source

41. The two KEY NUTRIENTS that are minerals are: A. iron and copper B. iron and chromium C. iron and calcium D. iron and zinc E. iron and niacin

43. Which vitamin and mineral combination provides the best possible nutritional defense against the development of osteoporosis? A. thiamin and selenium B. A and iron C. C and phosphorus D. D and calcium E. E and sodium

48. Based on current ACSM guidelines, which of the following statements regarding exercise and the development of osteoporosis is FALSE? A. dynamic, weight-bearing aerobic exercise, along with resistance exercise, will help increase peak bone mass in youth B. development of peak bone mass is best achieved during the developmental years of youth C. a balanced exercise program will eliminate the need for any drug therapy in postmenopausal women D. exercise programs for older individuals are important as they may help develop strength and flexibility, which may increase postural stability and lessen the likelihood of falling and causing osteoporotic fractures E. the primary benefit of exercise in adulthood is to help prevent bone loss

55. As discussed in lecture, estrogen protects bone density by: A. Estrogen has no effect on bone density B. Decreasing following menopause C. Reducing bone resorption D. Increasing bone resorption

6. Which of the following is a risk factor for osteoporosis? A. Excessive physical activity B. High levels of estrogen C. Athletic amenorrhea D. Moderate consumption of coffee and alcohol

8. The National Institute of Health recommends a calcium intake of _____ mg/day for those aged 19-50 years. A. 600 B. 800 C. 1,000 D. 1,200

9. Phosphorus is the second most abundant mineral in the body and A. 20-30 percent of it is used to develop bones. B. supplementation offers no ergogenic effect on aerobic endurance performance. C. its excess does not appear to pose any problems to a healthy individual when used on a short-term basis. D. many Americans are not getting enough in their diet.

A high intake of folate is dangerous because: A. it is stored in the body B. it means the person is eating too much meat C. it can "mask" pernicious anemia D.it depresses red blood cell formation

Protein consumed during a starvation-type diet most likely will be: a. used to rebuild muscle tissue b. used to replace worn out cells c. converted to glucose for energy d. used to stabilize fluid balance e. stored as fat

Vitamin A toxicity is MOST LIKELY to occur from: A. consuming too many dark green and deep orange vegetables B. eating liver more than once per week C. consuming high-dosage vitamin A supplements D. drinking too much vitamin A fortified milk

Which of the following is NOT a fat soluble vitamin? a. Vit. D B. Vit. A C. Vit. B12 D. Vit. E

Which of the following is NOT classified as a macromineral? A.Calcium B. Magnesium C. Iron D.Sodium

Which of the following is a risk factor for osteoporosis? A.Excessive physical activity B. High levels of estrogen C.Athletic amenorrhea D.Moderate consumption of coffee and alcohol

Which vitamin and mineral combination provides the best possible nutritional defense against the development of osteoporosis?

C and phosphorus

The amount of energy expended during exercise that appears as heat is approximately A) 20 to 30%. B) 50%. C) 70-80%. D) 100%.

C) 70-80%.

The rise in core temperature during exercise is most influenced by A) environmental temperature. B) relative humidity. C) exercise intensity. D) resting metabolic rate.

C) exercise intensity.

Radiative heat loss involves A) heat transfer to air molecules. B) heat transfer to water molecules. C) heat transfer infrared rays. D) none of the above.

C) heat transfer infrared rays.

Cold acclimatization results in A) decrease in nonshivering thermogenesis. B) decreased peripheral circulation. C) improved ability to sleep in the cold. D) all of the above.

C) improved ability to sleep in the cold.

During exercise, body temperature is regulated by making adjustments in A) the amount of heat produced. B) the resting metabolic rate. C) the amount of heat lost. D) biochemical heat production.

C) the amount of heat lost.

The organ(s) that is/are responsible for reacting to increases in core temperature is/are A) the posterior hypothalamus. B) the thyroid gland. C) the anterior hypothalamus. D) all of these.

C) the anterior hypothalamus.

Which of these is a water-soluble vitamin? a. vitamin C b. vitamin D c. vitamin A d. vitamin E

C. As seen in Table 7-1 (page 227), vitamins A, D, E, and K are the fat-soluble vitamins. In contrast to water-soluble vitamins, fat-soluble vitamins are absorbed into the lymph, are transported in the blood by carrier proteins, are stored in the liver or fatty tissues, are not readily excreted from the body, and are needed in periodic doses.

Which of the following statements best describes the role of sugar in the development of obesity? A.Sugar consumption is a direct cause of weight gain leading to obesity. B. The increased use of added sugars by food manufacturers is the cause of obesity. C.Sugar contributes to obesity when it is part of excessive energy intakes. D.There is a direct correlation between the consumption of added sugars and the rise in obesity.

C. Sugar contributes to obesity when it is part of excessive energy intakes.

Cobalamin, more commonly called vitamin B12, A.was one of the first parts of the B complex group to be discovered. B. is found abundantly in plant foods. C. is essential in the synthesis of DNA and in the development of red blood cells. D.when taken as a supplement, will increase metabolic functions, such as endurance performance.

C. is essential in the synthesis of DNA and in the development of red blood cells.

Which of the following is true of the vitamin known as niacin? A. Foods with a high-carbohydrate content are a good source of niacin B. It has been shown to be an effective ergogenic aid C.Niacin plays a role in energy metabolism D. Niacin deficiencies are common

C.Niacin plays a role in energy metabolism

Vitamin K may be obtained in our diet or formed by the A.body utilizing other ingested nutrients. B.action of infrared rays from the sun. C.activity of intestinal bacteria. D.All of the answers are correct.

C.activity of intestinal bacteria.

Vitamin D A.is obtained by exposing the legs and back to about 5 minutes of winter sunshine once a week. B. is found naturally in green leafy vegetables and whole milk. C.can prevent osteomalacia. D. plays a central role in iron absorption.

C.can prevent osteomalacia.

Which of the following is the preferred source of energy during rest ? IMTG stores Plasma FFA Glycerol CHO PRO

CHO

Protein sparing effect

CHO calories used for energy production, spares use of PRO for energy and allows PRO for structure & metabolism

Which of the following is the "stress" hormone? A. glucagon B. epinephrine C. cortisol D. insulin

CORTISOL

117. Which mineral helps to balance bone calcium utilization, lower blood pressure, and prevent muscle cramps

Calcium

In order to help prevent the development of osteoporosis in later life, females should consume adequate quantities of which nutrient during the years in which they are developing peak bone mass

Calcium

In the female athlete triad, hormonal changes interfere with the proper use of which nutrient that leads to certain health problems?

Calcium

To help prevent the development of osteoporosis in later life, females should consume adequate quantities of which nutrient during the years in which they are developing peak bone mass?

Calcium

Which mineral is most important throughout life to assist in maintaining strong bone?

Calcium

macro minerals

Calcium Phosphorus Magnesium Potassium Sodium Chloride Sulfur

Which nutrients consumed in excess may pose a risk of kidney damage and other soft tissues such as the blood vessels?

Calcium and Vitamin D

Which of the following is true regarding calcium absorption?

Calcium in milk more absorbable because of Vitamin D

47. The mineral components of hydroxyapatite in bone include what, what, and what

Calcium, phosphorus, and boron (magnesium, sodium, and fluoride are trace)

105. Much of osteoporosis could be prevented if what was done

Calcium, weight training

If one desires to gain weight, one should adhere to all of the following guidelines EXCEPT

Calculate yoru average energy needs weekly

Obesity and Cancer

Can cause 14% of cancers in men, 20% in Women

Vitamin D

Can prevent Osteomalacia

115. Vitamin C megadoses could be used to induce which gastrointestinal condition

Cancer (diarrhea)

Which of the following foods is usually high in sodium?

Canned vegetable

During exercise in the heat, which of the following statements is true for carbohydrate replacement?

Carbohydrate intake may improve performance during exercise in the heat, but if temperature regulation is of prime importance, water replacement should receive top priority

Which of the following statements is false relative to post-exerces nutrition?

Carbohydrate supplentation alone after resistance training promotes muscle protein synthesis

97. The ideal food source of fuel for the body is which one

Carbohydrates

96. The primary source of energy for the brain and nervous system under normal conditions is what

Carbohydrates (glucose)

Which of the following substances has been advertised for endurance athletes because, theoretically, it would enhance the oxidation of free fatty acids by facilitating their transfer into the mitochondria?

Carnitine

23. Among the following foods, the best sources of available beta carotene are which ones

Carrot, pumpkin, sweet potato, spinach, collard green, kale, turnip, beet, squash

Which of the following statements regarding fatigue during muscular exercise is FALSE?

Central fatigue, as contrasted to peripheral fatigue, involves fatigue occurring directly in the exercising muscles; one example might be the accumulation of excess hydrogen ions from lactic acid, which may impair energy-generating processes in the muscle cell

Chromium is essential in human nutrition. Which of the following statements is correct when considering chromium's effect on the body?

Chromium potentiates the activity of insulin and may also affect protein metabolism

-Drag the descriptor to its appropriate lipoprotein classification

Chylomicron: carries absorbed fat to body cells b. VLDL: carries fat taken up from the bloodstream by the liver... c. LDL: arises from VLDL and carries mostly cholesterol to cells d. HDL: arises mostly from the liver and intestine and carries

Food Rich in Vit C generally include?

Citrus Fruits

Foods rich in vitamin C generally include:

Citrus fruits

roles vitamins play

Coenzymes, Antioxidants, hormones

49. Most vitamins function as _______________ and most minerals function as _______________.

Coenzymes/cofactors

124. Bone is made out of what

Compact bone, spongy bone, calcium carbonate, osteoblasts

Which of the following statements is FALSE relative to exercise in attempts to prevent heat illnesses?

Consume high protein foods to hold more body water

Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean muscle mass?

Consumer plenty of drinks with caffeine, like soda and coffee

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

Contain bland foods to curb the intake of calories

What is the term used to describe the process where heat is transferred by movement or air or water over the body?

Convection

When glucose consumption is in excess of body needs and liver and glycogen stores, the excess glucose is:

Converted to and stored as fat

Which of the following foods is likely to contain the least amount of saturated fats?

Cooking oil made of 100% olive oil

Which of the following statements discussing coppers effect on the human body is INCORRECT?

Copper is needed for the absorption of calcium from the intestinal tract

Which of the following dietary supplements has the most research supporting its potential to help increase muscle mass and weight gain during a resistance-training program?

Creatine

Acclimatization to the heat will increase performance in warm environments. Which of the following statements is true concerning this technique?

Cutback on the intensity or duration of your normal activity and then increase it gradually; The process usually takes from one to two weeks to complete, but is lost in about seven to ten days in a cool environment; The changes associated with acclimatization increase the ability of the to dissipate heat with less stress on the cardiovascular system ALL THE ABOVE

14. Excessive iron in children may be associated with which one of the following dangers? A. Iron is depleted from the liver which causes hemochromatosis B. Oxidization of HDL cholesterol, a reaction believed to be one of the causes of atherosclerosis C. High body iron stores have been definitely linked to increased risk of CHD D. Deaths due to overdoses of iron, obtained by eating large amounts of candy-flavored vitamin tablets with iron

24. Who has the greatest need for dietary calcium, and thus the highest AI? A. adults age 19-50 B. children age 1-3 years C. youths age 4-8 years D. youth and adolescents age 9-18 years E. the AI is the same for everyone

30. Who has the lesser need for iron as specified by the RDA? A. adolescent boys B. adolescent girls C. young adult females D. adult males E. female distance runners

37. Excessive intake of iron can lead to a condition called hemochromatosis, which is damage to which organ in the body? A. arterial walls B. kidney C. heart D. liver E. lungs

38. Which statement does not describe the role of major minerals in the body? A. they give teeth and bone their rigidity and strength B. they regulate body processes C. they are constituents of soft tissues D. they are a source of caloric energy E. they help to maintain the acid-base balance

4. Calcium represents almost 2 percent of the body weight, A. and its absorption from the intestine is decreased by vitamin D and lactose. B. but an increase in its absorption from the intestine may occur if excessive amounts of fiber or phosphorus exist in the diet. C. with 85 percent of this amount found in the skeleton, 5 percent utilized for tooth formation, and the remainder influencing human metabolism. D. and the physiological functions take precedence over the formation of bone tissue.

49. Dark green leafy vegetables are good sources for all of the following except which? A. A B. iron C. calcium D. B12 E. folate

5. Which of the following statements about calcium's functioning in the human body is correct? A. About 60 percent of one's dietary intake of calcium is absorbed B. Although low serum levels of calcium are rare, when they do occur, it is usually because of dietary deficiencies C. High levels of calcium may contribute to the development of cancer of the colon D. One symptom of a low serum level may be muscle cramping

56. When it comes to calcium balance, the priority of the body is: A. To excrete about 2/3rds of daily calcium intake through sweat B. To absorb 100% of the calcium the diet provides C. To maintain bone calcium levels, even at the expense of blood levels D. To maintain blood calcium levels, even at the expense of bone

A deficiency of either of these two vitamins produces a similar anemia: A.thiamin and riboflavin B. riboflavin and niacin C. pantothenic acid and biotin D.vitamin B12 and folate

Anorexia nervosa is best defined as a. hypernervousness b. death wish c. the binge-purge syndrome d. self-imposed starvation e. compulsive eating

Foods rich in vitamin C generally include: A.meats B. milk C. bread D. citrus fruits

If skinfold technique for body composition has a standard error of 3 %, you can have 70% confidence that for a person who has a predicted body fat of 18%, the actual value is within range of a. 6-18 b. 18-21 c. 12-24 d. 15-21 e. 18-30

Pantothenic acid is: A. a vitamin like compound B.a long chain fatty acid obtained in the diet C.a byproduct of intense exercise D.an essential component of coenzyme A (CoA)

Regional fat distribution (the distribution of body fat such as the apple or pear shape), may have implications for the development of chronic diseases. Which two diseases may be associated with upper body or abdominal fat, the apple shape? a. schizophrenia and apoplexy b. cancer and osteoporosis c. emphysema and cirrhosis of the kidney d. heart disease and diabetes e. gout and anemia

Set point theory of weight control is based on a feedback system, suggesting that the individual is programmed to be a certain body wieght and that the body will always attempt to maintain that weight by regulating hunger and metabolism. What part of body is believd to be the regulatory center for the control of the various feedback mechanism. a. liver receptors b. stomach receptors c. blood receptors in kidney d. receptors in the hypothalamus in the brain e. receptors in small inestine

Which BMI is indicative of normal height to weight relationship a. 5-8 b. 10-12 c. 15-17 d. 20-22 e. 27-28

Which of the following statements about calcium's functioning in the human body is correct? A. About 60 percent of one's dietary intake of calcium is absorbed B.Although low serum levels of calcium are rare, when they do occur, it is usually because of dietary deficiencies C.High levels of calcium may contribute to the development of cancer of the colon D.One symptom of a low serum level may be muscle cramping

Which of the following vitamins function as antioxidants in human metabolism? A. C, D and K B. A, B and K C. A, B and C D. Beta-carotene, C and E

Which vitamin is most difficult to obtain from natural dietary sources although it may be found in several fortified foods? A. Vit c B. Thiamin C. Vit E D. Dit D E. Niacin

Which vitamin and mineral combination provides the best possible nutritional defense against the development of osteoporosis?

D and calcium

Heat acclimatization is almost complete after seven to fourteen days. The adaptations are lost completely with ______ days of no heat exposure. A) 3 days B) 7 days C) 14 days D) 28 days

D) 28 days

When air temperature is greater than skin temperature, the only means of losing body heat during exercise is via A) radiation. B) conduction. C) convection. D) evaporation.

D) evaporation.

The temperature control center is in an area of the brain called the A) medulla. B) pons. C) pituitary. D) hypothalamus.

D) hypothalamus.

The vasomotor control center is responsible for A) the sweating response. B) the detection of skin temperature. C) the baroreceptor reflex. D) promoting increased skin blood flow.

D) promoting increased skin blood flow.

Sarah is trying to lose 10 pounds. Which of the following would you suggest? A.Reduce your kcalorie intake by 100-200 kcalories a day and engage in 15 minutes of exercise per day. B.Ask your physician for a prescription for orlistat. C.Replace two meals a day with a bowl of cereal. D.Reduce your kcalorie intake by 300-500 kcalories a day and engage in at least 250 minutes of physical activity per week.

D. reduce your kcalorie intake by 300-500 kcalories a day and engage in at least 250 minutes of physical activity per week.

Elevated HDL concentrations are associated with a low risk of heart disease because they: A. transport newly absorbed lipids from intestinal cells to the rest of the body. B. carry cholesterol and triglycerides from the liver to the rest of the body. C. carry lipids around in the blood more than LDL. D.take excess cholesterol and phospholipids from the tissues and return them to the liver.

D. take excess cholesterol and phospholipids from the tissues and return them to the liver

should athletes take supplements?

DIET FIRST. however, athletic activity may raise some mineral requirements

Niacin

DV: 20 mg Sources: meat, fish, poultry, whole grains, legumes Function: *Coenzymes for glycolysis and fat synthesis* -important for aerobic and anaerobic energy processes

34. The food source form which calcium is obtained in the highest concentration and most absorbable form is which one

Dairy products/yogurt

92. Iron absorption from non meat foods can be increased by doing what

Dark green veggies, supplements, vitamin C

Visceral Fat

Deep fat; associated with increased health risks

Vit Supp: Key points

Deficiency can impair physical performance -

Mandate a check of hydration status at weigh-in to ensure athletes in sports requiring weight classes (e.g., wrestling, judo, rowing) are not dehydrated. Any procedures used to induce dramatic dehydration (e.g., diuretics, rubber suits, exercising in a sauna) are strictly prohibited

Dehydrated athletes exercising at the same intensity as euhydrated athletes are at increased risk for thermoregulatory strain

Which of the following procedures should be avoided by a beginner when using the basic resistance-training program?

Determine the maximum weight you can lift one time for each exercise

90. The trace minerals chromium and vanadium can help which type of patient best achieve their goal

Diabtetic

18. Symptoms of this deficiency disease above are called the four Ds and include what

Diarrhea, dermatitis, dementia, and death

Which of the following guidelines should be followed when a person decides to take supplemental minerals?

Do not exceed the RDA or AI levels; Avoid taking high doses of only one mineral since it may reduce the absorption of another mineral; High doses of a mineral (such as iron taken for medical reasons) should be monitored by a physician ALL THE ABOVE

Which of the following would not contain heme iron

Dried beans

Acid base imbalance Muscle cramping

Drinking too much water with sodium deficiency can cause

67. Why are raisins and orange juice healthy for most people and not for diabetics

During the dehydration process, fruits natural sugars become very concentrated, causing an unhealthy elevation in blood sugar when they are rapidly absorbed by the body

Donald decides he needs to lose about 5 pounds. He learned that it takes a Calorie deficit of about 3500 kcal to lose one pound of fat. So, he figures that if he eats 500 kcal/day less than usual, he should lose one pound per week. Weighing himself every day at the same time in the gym, he is pleasantly surprised to find that he lost 3 pounds at the end of the first week. What most likely caused this to occur?

During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound.

26. Which of the following is not a trace mineral as per definition? A. chromium B. iron C. copper D. zinc E. potassium

29. Which two minerals are thought to assist with the functions of insulin? A. iron and copper B. iron and zinc C. iron and chromium D. chromium and zinc E. chromium and vanadium

34. Which of the following statements concerning trace minerals is FALSE? A. copper and iron are needed for optimal functioning of the red blood cell B. selenium works as an antioxidant with one of the vitamins C. chromium appears to be essential in the use of blood glucose D. zinc is a part of numerous metalloenzymes E. mercury is essential for carbohydrate metabolism

Disorder of bulimia, characterized by binge-purge syndrome is found a. only in those with anorexia b. only in extremely underweight individuals c. normal weight individuals d. only in moderately or morbidly obese individuals e. in individuals across the body-weight spectrum

Which of the following groups of individuals has the lowest hazard ratio for heart failure? a. Obese, inactive b. Overweight, inactive c. Lean, inactive d. Overweight, active e. Lean, active

Which of the following is mainly an environmental rather than a possible heredity factor in the multicausal etiology of obesity? a. a higher "set point" b. lower basal metabolic rate c. disorder in the brain's hunger and satiety centers d. hormonal imbalance e. a sedentary life-style

Which vitamin may be deficient in people who rely solely on fat replacers and fat-free foods to the exclusion of real fat? a. C b. D c. B12 d. E

E. People who rely solely on fat replacers and fat-free foods to the exclusion of real fat may be deficient in vitamin E because it dissolves in lipids and is found in many plant oils. See pages 239-240

disordered eating

ENERGY INTAKE LESS THAN ENERGY EXPENDITURE female athletes, involved in endurance and weight-control sports, susceptible to the female athlete triad, with one of the end results being PREMATURE OSTEOPOROSIS

All of the following except which are important considerations in a weight loss program by dieting:

Eat only two meals daily

Which of the following statements is NOT true concerning strategies for limiting caloric intake

Eat only two or three large meals a day, instead of eating five or six smaller ones

Which of the following statements is NOT true concerning strategies for limiting caloric intake?

Eat only two or three large meals a day, instead of eating five or six smaller ones

The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the __________ method.

Eccentric

Which of the following foods has the highest cholesterol content?

Eggs

Free radicals are formed in the _________, and when you exercise, the increased use of __________ causes a(n) ___________ in free radicals.

Electron transport system-oxygen-increase

-Waist circumference is an important factor in the prediction of health risks associated with excess body weight, often referred to as the metabolic syndrome. All of the following, EXCEPT which, are components of the metabolic syndrome?

Elevated HDL-cholesterol

Waist circumference is an important factor in the prediction of health risks associated with excess body weight, often referred to as the metabolic syndrome. All of the following, EXCEPT which, are components of the metabolic syndrome?

Elevated HDL-cholesterol

THe effect of caffeine on exercise performance, a review of the available research suggest caffeine ingestion increases ______ levels during exercise and may exert a stimulating psychological effect.

Epinphrine

Research supports that caffeine appears to be an _____.

Ergogenic aid

87. Nutrients that cannot be synthesized by the body are termed what

Essential nutrients

38. Post menopausal women have a higher incidence of osteoporosis because of reduced levels of what compound

Estrogen

Which of the following statements regarding fluoride is INCORRECT?

Excess fluoride strengthens the outer tooth enamel and reduces dental caries

Exercise can help reduce and control body weight in which of the following ways?

Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem

Exercise can help reduce and control body weight in which of the following ways?

Exercise may confer improvements in mood, energy, expenditure, body image, and self-esteem

110. A reasonable approach to reduce overweight includes which steps

Exercise, diet

85. The most important component of any weight control program is to do what

Exercise, eat healthy

83. To avoid extreme shifts in blood sugar levels, it is best to do what

Exercise, eat slowly, chew food, eat sugars with protein

Ensure that appropriate medical care is available and that rescue personnel are familiar with

Exertional heat illness prevention, recognition, and treatment. Ensure that ATCs and other health care providers attending practices or events are allowed to evaluate and examine any athlete who displays signs or symptoms of heat illness33,34 and have the authority to restrict the athlete from participating if heat illness is present

Chloride

Extracellular negatively charged

Sodium

Extracellular positively charged

59. Minerals serve two of the three basic function of nutrients: building blocks for body tissues and a source of caloric energy.

61. Most minerals are easily and readily absorbed from the intestines.

62. Most studies have reported that U.S. athletes are getting the recommended amounts of all minerals in their diets, even those participating in weight-control sports.

64. The adult AI for calcium is 800 mg/day.

65. For those who desire to take a calcium supplement, it should be taken in one 600 mg tablet per day.

67. The adult RDA for phosphorus is 1,000 mg/day.

70. The RDA for magnesium is 350 mg/day for men and women.

72. Magnesium deficiencies may be related to low blood pressure.

73. Current research supports the use of magnesium supplementation as an effective means of improving performance.

74. Trace minerals, or microminerals, are those needed in extremely minute amounts, such as a few micrograms per day.

76. The RDA for iron is 15 mg for men and 10mg for women.

78. Nonheme iron is found only in plant foods.

80. Iron therapy will increase performance capacity if the individual suffers from iron-deficiency anemia and will increase VO2 max, even in the nonanemic individual.

83. Boron has been found to enhance athletic performance and the use of boron supplements is recommended.

84. Vanadium has been found to enhance body composition and physical performance and vanadium supplementation is safe for all athletes.

85. Copper supplements are recommended for the physically active individual.

86. Chromium supplementation should be recommended to athletes as a means to promote muscle growth or fat loss.

When one considers Fetal Alcohol Syndrome and Fetal Alcohol Effects, research indicates all but which of the following?

FAE children are easily distracted and have poor attention spans

The B vitamins play major roles in:

Facilitating energy production and making red blood cells

-As the BMI increases, the odds ratio (OR) for premature death decreases.

False

-Individuals who have a Body Mass Index greater than 30 are classified as obese and this is always an indication that they have too much fat on their body.

False

-Recent research has found that spot reducing can be effective.

False

A Body Mass Index above 20 is considered obese

False

A Body Mass Index above 20 is considered obese.

False

Alcohol ingestion may decrease urine production by decreasing release of the anti-diuretic hormone

False

All individuals will experience a decrease in blood pressure from an aerobic exercise program.

False

An electrolyte deficiency could impair physical performance; therefore, supplements, above normal electrolyte nutrition enhance performance.

False

Body Mass Index below 18.5 is considered a symptom of malnutrition.

False

Boron has been found to enhance athletic performance and the use of boron supplements is recommended.

False

Chromium supplementation should be recommended to athletes as a means to promote muscle growth or fat loss.

False

CoQ10 supplementation is recommended for the endurance athlete.

False

During acute, moderate duration bouts of exercise, such as a 10-kilometer run, electrolyte deficiency is a concern.

False

Heredity and environmental factors both contribute to obesity, thus in some instances an individual is not capable of achieving and maintaining a desirable body weight.

False

Hypothermia is one of the major factors limiting physical performance.

False

If one has been following a schedule of physical training, there should be no deterioration of exercise performance when hot temperatures arrive, even by an unacclimatized individual.

False

Iron therapy will increase performance capacity if the individual suffers from iron-deficiency anemia and will increase VO2 max, even in the nonanemic individual.

False

It is always necessary to take a daily vitamin/mineral supplement when one is dieting.

False

Magnesium supplementation has been shown to lower blood pressure

False

Male athletes need more dietary iron than adolescents and premenopausal females, T or F?

False

Most studies have reported that U.S. athletes are getting the recommended amounts of all minerals in their diets, even those participating in weight-control sports.

False

No single factor is more frequently responsible for obesity than overeating.

False

Normal body water level is normohydration, while loss of body water results in hyperhydration.

False

One to three beers or glasses of wine per day may help reduce emotional stress and will not affect the development of the fetus

False

Research evidence clearly indicates that watching TV may be the key factor that contributes to obesity.

False

Resistance-training can be a high-intensity exercise, so one must be careful that the energy expended does not result in a negative energy balance, thus defeating the original purpose of the training.

False

Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.

False

Resistance-training should be avoided by the elderly.

False

Resistance-training would be a good exercise choice for individuals with high blood pressure.

False

The caloric needs of boys and girls are dissimilar in terms of Calories needed per kilogram of body weight throughout their life span.

False

The hunger center and satiety center are located in the medulla.

False

The main culprit in the diet that leads to obesity is excess consumption of carbohydrates.

False

The most important principle in all resistance-training programs is the principle of recuperation.

False

Use of caffeine supplementation in attempts to enhance sport performance is prohibited by the World Anti Doping Agency

False

Very-low-Calorie diets are very successful in long-term maintenance of weight loss.

False

Vitamin supplementation will improve performance in an athlete who is on a balanced diet.

False

While vitamin supplements will not necessarily enhance performance, no health impairments are associated with their ingestion in large quantities.

False

While vitamin supplements will not necessarily enhance performance, no health impairments are associated with their ingestion in large quantities. T/F

False

Neural tube defects are believed to be related to a woman's niacin intake before and during pregnancy. a. True b. False

False. By consuming enough folate during pregnancy, a woman can reduce her child's risk of having the devastating birth defects known as neural tube defects. See page 254

Most of the symptoms of rickets can be attributed to the breakdown of collagen in the absence of vitamin C. a. True b. False

False. Most of the symptoms of rickets can be attributed to the failure of bones to properly mineralize in the absence of vitamin D. See page 236

Lawrence notices that most of his body fat is accumulated around his mid-section. His dietitian calls this "upper-body obesity" or "android obesity." The dietitian explains that this body fat distribution is more dangerous from a health standpoint than having fat accumulated around the lower portion of his body. Why is upper-body or android obesity more dangerous than lower or gynoid obesity?

Fat from abdominal fat cells goes directly to the liver; this disrupts the liver's ability to use insulin and increases hepatic production of lipoproteins. **Fat released from abdominal adipose cells goes directly to the liver, by way of the portal vein. This process likely interferes with the liver's ability to use insulin and negatively affects lipoprotein metabolism by the liver.

7. In order to buffer the release of sugar from the digestive system to the blood it is wise to combine fruits and starches with which other types of food

Fat or protein

Which of the following foods are rich in omega-3 fatty acids, particularly EPA and DHA?

Fish

66. The popular media has tried to market the idea of eating a variety of healthy foods throughout the day. This campaign recommends a minimum of how many fruits and vegetables

Five 1-2 cups fruits, 2-3 veggies

Which of the following has the least amount of Calories as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association?

Five servings of vegetables

which vitamin decreases homocysteine in the body and decreases CVD risk?

Folate

soil food is grown in vary's amount legumes, whole grains, milk, leafy veg's, organ meats

Food sources of Mo

Which of the following represents guidelines that will reduce one's chances of suffering heat injury?

For each pound of body weight lost, drink 20-24 ounces of fluid and be certain the body weight is back to normal before the next exercise workout

Which of the following represents guidelines that will reduce one's chances of suffering heat injury?

For each pound of weight lost, drink 20-24 ounces of fluid and be certain the body weight is back to normal before the next exercise workout

Heme iron

Formed only in animal foods (meat chicken, fish)

food sources of heme iron

Formed only in animal foods (meat, chicken, fish) sources: liver, heart, lean meats, oysters, clams, dark poultry meat

The addition of a nutrient to a food that did not originally contain that nutrient makes it what type of food?

Fortified

Which of the following statements about protein intake during a weight-gaining program is false?

Fourteen grams of protein can be obtained from food as little as one glass of milk or one scrambled egg

116. The only food group providing sufficient amounts of vitamin C for the diet is the which one

Fruits

Which of the following foods are the best sources of vitamin C and folate? a. meats and vegetables b. dairy and meats c. oil and vegetables d. fruits and vegetables

Fruits and vegetables are the foods to remember for vitamin C and folate. In fact, folate's name is derived from the word foliage because it is abundant in leafy green vegetables. See pages 247, 255

108. Helpful foods for a person with high blood pressure include which ones

Fruits and veggies

Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake?

Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving

component of thyroxine (T4) that helps control (BMR) basal metabolic rate

Functions of I

functional catalytic component in several cell enzymes

Functions of Mo (Molybdenum)

136. Water in the body does not serve as this particular function.

Functions: solvent, transport, lubrication, protection, regulation of body temp, chemical reactions, acid-base balance; it is not a source of energy

Which of the following is a guideline that should be followed prior to initiating an exercise program?

General precautions that one should be aware of involve safety factors, timing of meals, and environmental hazards, with a hot environment posing the most serious threat.

Which of the following statements concerning the caloric concept of weight control is false?

Genetic differences between individuals is the only cause for the difference in weight between two people who have consumed the same amount of Calories

gluconeogenesis & glucose-alanine cycle

Gluconeogenesis glucogenic aa may be converted to glucose Producing glu from non-CHO source Glucogenic amino acids (AA) Alanine via glu-alanine cycle can make glucose 18/20 aa can make glu-glucogenic Only leucine and lysine are not glucogenic

100. The extent to which a food raises the blood glucose level is its what

Glycemic index

84. The stored form of glucose in the body is called blank and is stored mainly in which tissues

Glycogen, adipose tissues

12. Good sources of vitamin C include all of the following foods except which ones

Good sources: oranges, guava, red peppers, kiwi, sweet green pepper, grape fruit, strawberry, brussle sprouts, cantelope, broccoli, spinach

57. Which of the above choices have been linked to cancer of the esophagus, stomach, and colon from nitrates and nitrites

Green leafy vegetables

Which of the following statements regarding android/ gynoid obesity is false?

Gynoid obesity is associated with a higher incidence of certain diseases, such as hypertension.

-Which lipoprotein is theorized to transport cholesterol from the periphery to the liver for excretion (reverse cholesterol transport)?

HDL

Which of the following statements about energy expenditure is INCORRECT? Swimming a given distance takes about four times as much energy as running that distance Hand weights seem to increase energy expenditure only when used at slower speeds The use of hand weights may exaggerate the blood pressure response The cost of running a given distance does not depend on the speed of movement

Hand weights seem to increase energy expenditure only when used at slower speeds

Lawrence recently attended a local health fair to learn more about improving his diet and lifestyle. While there, a hospital worker used fat calipers on the back of his triceps to assess his percent body fat. A friend points out that skinfold calipers often give very inaccurate percent body fat readings. If Lawrence wants to obtain the MOST accurate percent body fat measurement, which method should he avoid using?

Hand-held bioelectrical impedance machine

Trace minerals

Have physiological roles that may have important implications for health or physical performance

Gabe was experiencing fatigue, despite sleeping eight hours per night. He went to the doctor and was diagnosed with iron-deficiency anemia. The doctor recommended he eat iron-fortified breakfast cereals. Which food would be the best accompaniment for his iron-fortified breakfast cereal and why?

Having a cup of orange juice or an orange with the iron-fortified breakfast cereal because vitamin C in the orange increases iron absorption

-The most potentially dangerous heat illness is:

Heat Stroke

Headache, disorientation, and a rectal temperature above 105-106 degrees are clinical findings of:

Heat Stroke

30. Calcium is widely involved in body processes, among the best known of them are all but one of these.

Help build bones/teeth, maintain bp, muscle contraction

3. The iron containing protein that allows an athlete to enhance muscle oxygen healing in response to training is called what

Hemoglobin or metalloprotein

Genetic factors of obesity

Heredity -obesity genes have been identified, abnormal functioning in neural function lead to energy intake increase

Environmental factors

High fat and high calorie foods, fast foods -Reduced sleep -Emotional stress-stress eat -cortisol stimulates caloric intake -Personal relationships

Fresh fruits and vegetables are generally

High in potassium and low in sodium

Set-Point Theory

How body normally controls own weight -Energy intake is balanced with energy expenditure -Hypothalamus

Appestat

Hunger center and satiety center

Excessive loss of sweat during exercise in the heat will to a body condition known as

Hypohydration

While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to over consume water, which we in turn leads to the dangerous condition known as what?

Hyponatremia

A variety of factors can inhibit or enhance calcium adsorption. Indicate whether each situation increases or decreases calcium absorption by dragging it to the appropriate column.

INCREASES CALCIUM ABSORPTION -Eating vitamin D-enriched foods -Having a healthy GI tract through which digestive contents can easily flow -Pregnancy b. DECREASE CALCIUM ABSORPTION -Being over 70 years old -Having a high-fiber diet rich in phytic acid -Oxaclic acid in spinach

Which of the following statements relative to exercise and body temperature is FALSE?

If an equal amount of fluid is consumed, carbohydrate solutions are more effective than plain water as a means to control body temperature during short term exercise

Which of the following statements concerning mineral deficiencies or excess is INCORRECT?

If the diet intake is sufficient, minerals are readily absorbed from the intestine

111. A general function of vitamin C is its action as a what

Immune stimulation, anti-allergic, wound healing, antioxidant

Which of the following would most likely occur in an athlete who is deficient in chromium?

Impaired glucose utilization during exercise

31. Almost all of the calcium in the body is used to do what

In bones, tooth for structural support

Return to activity

In cases of exercise-associated muscle (heat) cramps or heat syncope, the ATC should discuss the athlete's case with the supervising physician. The cases of athletes with heat exhaustion who were not transferred to the physician's care should also be discussed with the physician. After exertional heat stroke or exertional hyponatremia, the athlete must be cleared by a physician before returning to athletic participation. The return to full activity should be gradual and monitored.

Which of the following is NOT a function of caffeine?

In conjunction with epinephrine, caffeine decreases the rate of muscle and liver glycogen breakdown

Why does an individual need to make sure that they consume water-soluble vitamins more often than fat-soluble vitamins? a. In general, the body can call upon its stores of fat-soluble vitamins; whereas, most water-soluble vitamins are not stored. b. In general, it is more difficult to absorb water-soluble vitamins; thus, consuming more of these vitamins ensures absorption of the amounts needed for health. c. In general, water-soluble vitamins are more important to health than are fat-soluble vitamins. d. In general, water-soluble vitamins are stored in larger quantities than fat-soluble vitamins.

In general, the body can call upon its stores of fat-soluble vitamins; whereas, most water-soluble vitamins are not stored. As discussed on pages 227-228 and seen in Table 7-2 (page 228), fat-soluble vitamins tend to be stored in the liver and fatty tissues, whereas water-soluble vitamins tend not to be stored and are readily excreted in the urine. For these reasons, it is more important for a person to consume water-soluble vitamins on a daily basis than it is to consume fat-soluble vitamins on a daily basis.

Which of the following is true about mineral balance?

In response to short term or under ingestion of a given mineral, humans will adapt by excreting more or absorbing more, respectively of that mineral

Obesity and Cardiovascular disease

Increase of adipokines promote inflammation and clotting -Cause high blood pressure Type-2 diabetes

Which of the following medical problems related to anabolic/androgenic steroids have NOT been documented in recent research reviews?

Increased bone growth in children and adolescents

Which medical problems releated to anabolic/androgenic steroids have not been documented in recent research reviews?

Increased bone growth in children and adolescents.

-Despite advertisements and fad diet promises, there is no quick solution to being overweight. Successful weight loss comes from hard work and commitment. The most reliable approach to weight loss includes all of the following EXCEPT:

Increased dietary supplement use

When keratinization occurs in the lungs, what usually occurs? a. Decreased risk of sinus infections. b. No symptoms occur; this is a normal process. c. Increased ability to use oxygen efficiently. d. Increased risk of respiratory infections.

Increased risk of respiratory infections. Keratinization of the lungs makes the tissue surface dry, hard, and cracked, and the respiratory system becomes vulnerable to infection. See page 230

Which of the following training adaptations would be of MOST use to an athlete competing in the 100-meter dash (less than 10 seconds)?

Increased stores of phosphocreatine

Educate athletes to match fluid intake with sweat and urine losses to maintain adequate hydration

Instruct athletes to drink sodium-containing fluids to keep their urine clear to light yellow to improve hydration and to replace fluids between practices on the same day and on successive days to maintain less than 2% body-weight change. These strategies will lessen the risk of acute and chronic dehydration and decrease the risk of heat-related events.

Phosphate

Intracellular negatively charged

Potassium

Intracellular positively charged

Which of the following is NOT classified as a macromineral?

Iron

Which of the following statements is not true?

Iron deficiency does not affect athletic performance until it reaches the stage that causes anemia

82. The mineral used in a previous question has a higher binding affinity than the mineral required in this other previous question and this could potentially be why so many people have to take the medication synthroid. What two minerals are we talking about here

Iron, fluorine

What is the most common nutrient-deficiency disorder in the United States?

Iron-deficiency anemia

94. When we are tired and run down and our hair is falling out, the most reasonable nutritional approach is most likely to increase our what

Iron?

Vitamin B6 is a collective term for three naturally occurring substances that are all metabolically and functionally related. Vitamin B6

Is involved in the metabolism of protein, carbohydrates, and fat

Magnesium

Is so widely available in foods that no purely dietary deficiency has been reported

When considering the different types of programs utilized for gaining body weight, which of the following is true?

Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength

Which of the following best describes the action of ginseng in the body?

It is believed to influence neural and hormonal activity in the body

What best describes the action of ginseng in the body?

It is believed to influence neural and hormonal activity in the body.

Which of the following is true of experimental research?

It is essential to establishing a cause and effect relationship

Which of the following statements about sweat is FALSE?

It is hypertonic compared to body fluids

Which of the following is NOT TRUE about the resting metabolic rate (RMR)?

It is lower than the metabolic rate when sleeping.

Which of the following best describes the role of leptin in the human body?

It is secreted by the adipose cells and inhibits hunger

Resistance-training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit?

It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL

It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism

Which of the following statements about the Food Exchange System is correct? *It includes eight exchanges that contain approximately the same amount of Calories, carbohydrate, fat, and protein *It is a food guide, but it is dissimilar to MyPlate *It was developed specifically for prevention of cardiovascular disease *It was developed by the American Dietetic Association and American Diabetic Association, as well as other health organizations

It was developed by the American Dietetic Association and American Diabetic Association, as well as other health organizations

Which of these is a fat-soluble vitamin? a. riboflavin b. folate c. niacin d. vitamin K

K. As seen in Table 7-1 (page 227), the water-soluble vitamins are vitamin C and the B vitamins (thiamin, riboflavin, niacin, folate, vitamin B12, vitamin B6, biotin, and pantothenic acid). Unlike the fat-soluble vitamins, water-soluble vitamins are absorbed into the blood, travel freely in the watery fluids of the body, are not stored and therefore needed in frequent doses, and are readily excreted in the urine.

glucogenic & ketogenic amino acids

Ketogenic Amino Acids Metabolized in liver to form AcetylCoA AcetylCoA used for Energy production via Krebs cycle (to make more ATP) Converted to fat Glucogenic Amino Acid Form pyruvate Glucose forming Various stages of energy transformation in liver, glucogenic aa may be converted to glucose (GLUCONEOGENESIS) Alanine Only 2 Amino Acids that ARE NOT GLUCOGENIC: Leucine Lysine

An increase in which lipoprotein is theorized to be a major contributing factor to the development of atherosclerosis?

LDL

Which of the following groups of individuals has the lowest hazard ratio for heart failure?

Lean,active

25. The first symptom of dehydration is what

Less energy/headache

Which of the following statements is NOT correct when considering hypertension?

Life style changes and/or medications can cure essential hypertension

Which of the following statements is NOT correct when considering hypertension?

Life-style changes and/or medications can cure essential hypertension

Excessive intake of iron can lead to a condition called hemochromatosis, which is damage to which organ in the body

Liver

75. What is the single most important thing these characters could do to reverse their diabetes and recreate their bodies' healthier version of themselves

Loose weight, change diet

When participating in very mild aerobic activities, which of the following will lead to fatigue in very prolonged bouts?

Low blood-sugar levels.

Male triad

Low energy availability, low bone mineral density, low testosterone levels

What percent of men and women are dissatisified with their weight

M: 40 W:55 85% college students

fruits, citrus, and others

Magnesium

Maintenance of body water balance Muscle action Nutrient absorption

Main function of sodium, and other 2 functions

BCAA & Central Fatigue Hypothesis/protein sparing/ serotonin production

Main research findings: Some human research suggests increases in serotonin may be associated with fatigue, but other neurotransmitters, like dopamine, are also involved BCAA supplementation may be used for energy and may help maintain serum BCAA levels Mental performance: Results of field studies are equivocal, but several have found enhanced mental alertness in prolonged sport events, such as tennis and soccer. Perceived exertion: Results of laboratory studies involving intense endurance exercise are equivocal

Which of the following generalizations is acceptable when considering the impact of caffeine as a significant health risk?

Massive doses of caffeine may be fatal, while lesser amounts confer some possible health benefits

The generalizations that is acceptable when considering the impact of caffeine as a significant health risk...

Massive doses of caffeine may be fatal, while lesser amounts confer some possible health benefits.

Free radicals

May be very reactive with body tissues

Which good exchange is the best source of zinc , iron, and copper in regards to the concept of bioavailability

Meat

Which of the following contains the least amount of calcium

Meat

Which of the following contains the least amount of calcium?

Meat

Essential fat in body

Men: 3% Women: 12-15%

Weight Control

Mental health(body image Physical health(obesity & anorexia)

Which of the following statement concerning trace mineral is false?

Mercury is essential for carbohydrate metabolism

Which of the following statements of trace minerals is FALSE?

Mercury is essential for carbohydrate metabolism

A food pour in iron is

Milk

Which of the following statements correctly describes minerals?

Minerals may be components of metalloenzymes or exist as electrolytes

The Daily Values (DV) on food labels are based on certain dietary recommendations for Americans. Which of the following does not currently serve as a basis for the determination of the DV on the food label?

Minimum of 5 grams of fiber per 1,000 Calories

A reality television show tracks the weight loss progress of a number of morbidly obese people. What is the definition of morbidly obese?

Morbidly obese defines a person with a BMI greater than or equal to 40 or who is more than 100 pounds over a healthy body weight.

112. The six major nutrients contribute how much energy for the body

Most of the energy

Although there is error associated with the prediction of body fat percentages from all measurement techniques currently being used in most fitness facilities and research laboratories, which of the following is believed to be the most accurate measure of body composition, i.e., body fat and lean body mass?

Multicomponent technique using several methods

Resistance training will stimulate muscle hypertrophy by a variety of mechanisms. Which of the following is considered to be least likely, according to the text discussion?

Muscle fibers themselves increase rapidly in number.

Which of the following best describes an aspect of the physiology of calcium in the body?

NONE

According to numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat?

NONE OF THE ABOVE

68. The safest, most effective form of vitamin E as an antioxidant is which one

Natural d-alpha tocopherol

63. The true definition of pH is what

Negative logarithm of the concentration of dissolved hydronium ions

Which vitamin may block the release of free fatty acids from adipose tissue and thus may decrease a source of potential energy during exercise?

Niacin

Which of the vitamins are mismatched with their alternate names? a. niacin - B3 b. vitamin A - retinol c. vitamin B6 - riboflavin d. vitamin B1 - thiamin

Niacin is the alternate name for B3. See page 262

Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss?

No differences in weight loss are noted in various macronutrient diet plans with equal caloric content

According to numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat?

None of the above

106. Which of the following statements about basal metabolism are true

Number of calories burned (The minimum amount of energy required to maintain vital functions in an organism at complete rest, measured by the basal metabolic rate in a fasting individual who is awake and resting in a comfortably warm environment, affected by the hormone thyroxine)

40. Iron functions in the body to do what

O2 transport in blood

119. The best breakfast for a person to reduce high cholesterol is which one

Oatmeal with blueberries

Which of the following statements is correctly associated with obesity in children and adolescents?

Obese adolescents are at a greater risk in adulthood for all-cause mortality than their nonobese peers

global obesity

Obesity is one of the few risk factors that contributes to development of the majority of chronic diseases

BMI of 30+

Obesity; more than 20% over healthy body weight

Vit D: Prudent Recommendations

Obtain at least -RDA for age *1,000-1,200 IU daily

Lawrence is an overweight male adult embarking on his first attempt at weight loss. He has heard that in order to lose one pound of fat per week, he should cut kilocalories by 500 kilocalories per day from his normal intake. What is the theory behind the notion that a 500-kilocalorie daily deficit promotes weight loss of one pound of fat per week?

One pound of fat tissue has 3,500 kilocalories; 3,500 kilocalories divided by 7 days in a week means 500 kilocalories less per day will help him lose one pound of fat per week.

Which of the following statements about calcium's function in the human body is correct?

One symptom of a low serum level may be muscle cramping

When one considers Fetal Alcohol Syndrome and Fetal Alcohol Effects, research indicates all but which of the following?

One to three beers or glasses of wine per day may help reduce emotional stress and will not affect the developing fetus

Although exercise may confer many health benefits, excessive exercise may actually impair health. Which of the following in a potential health problem associated with excessive exercise?

Orthopedic problems. Impaired immune functions. Heat illness and kidney failure. Heart attack.

This disease is prevalent in the elderly and may be due to an inadequate calcium intake during childhood, adolescence, and young adulthood?

Osteoporosis

Al, Ar, Bo, Ni, Si, Tin, Vandium Essential to nutrition of specific animals and probably humans

Other trace elements and their functions

41. Hemachromatosis is a genetic disorder that causes what

Over absorption of iron leading to life-threatening conditions such as cancer, heart problems and liver disease

BMI of 25-30

Overweight with risk for health problems

81. According to our text, vitamin E is very protective. It can protect cell membranes from what

Oxidation of LDL cholesterol

Phosphocreatine (PCr) is a high-energy compound that can be used to re-form ATP and is useful during bursts of activity that need maximal muscle contraction for at most 60 seconds. Which of the following statements about PCr and exercise is true? Check all that apply:

PCr can be activated instantly. PCr can replenish ATP rates fast enough to meet energy demands of quick, powerful actions like shotputting and bench pressing. Taking creatine to increase PCr in muscles may improve performance in those who undertake repeated bursts of activity if used in doses of 20 grams per day for 5-6 days followed by a maintenance dose of 2 grams per day.

59. Vegans, complete vegetarians, who do not have nutrition education, are at a potential risk for missing which important nurtrients

PROTEIN, B12, iron, calcium, omega 3s

Pantothenic acid is a B vitamin that serves as a coenzyme in the metabolism of energy nutrients. What does this mean? a. Pantothenic acid is part of a small molecule that combines with a large protein to catalyze energy-releasing reactions. b. Pantothenic acid signals body cells to break down nutrients for energy when the body needs it. c. Pantothenic acid attacks and breaks the bonds in carbohydrate, fat and amino acid molecules. d. Pantothenic acid acts as an emulsifier in the digestive tract.

Pantothenic acid is part of a small molecule that combines with a large protein to catalyze energy-releasing reactions. Vitamins themselves do not serve as enzymes; this is a major function of protein in the body. However, as explained on page 248 a coenzyme promotes enzyme function. Pantothenic acid (page 259) plays a role in the release of energy from energy-yielding nutrients.

103. Any disease that produces ______________ malabsorption can bring about deficiencies of which vitamins

Partial, ADEK

Ken's body fat is about 16% of his body weight now. He was obese most of his life (40% body fat before reducing) and reduced his body fat to 16% during 5 years of distance running. Paul, who is only moderately active also has 16% body fat and has never been fatter than this. What differences would you expect in the adipose tissue of Ken and Paul?

Paul would have a lower number of total fat cells that are larger than Ken's.

17. Niacin prevents a deficiency disease called what

Pellagra

All of the following individuals should consider taking a self-chosen multi-nutrient supplement EXCEPT: a. elderly people. b. people with kidney or liver disease. c. people recovering from surgery, burns, or injury. d. strict vegetarians.

People with kidney or liver disease should never take supplements without a physician's approval because they are susceptible to toxicities. See page 269

metabolic window- protein synthesis and recovery

Period of time after workout where muscle sensitivity to nutritional stimuli is enhance for about 30-60 minutes 1-2 hours after Catabolic enzymes (epinephrine, norepinephrine, glucagon, cortisol) remain elevated 30-60 min following exercise Protein metabolism during recovery after exercise: PRO synthesis dominates in recovery Resistance exercise increases pro breakdown, may persist in immediate recovery, but 24-48 hours pro anabolism dominates Microtears in muscle fibers may impair PRO synthesis, delay recovery **After window closes = 85% LESS PRO synthesis!!***

training effects on protein metabolism

Lipids are a unique nutrient group, differing significantly from carbohydrates and proteins. Which of the following statements is not correct about lipids?

Phospholipids are the most abundant type of lipids found in the body and in foods.

Which mineral may be an effective ergogenic aid for runners since it may possibly increase the delivery of oxygen to the muscle cell by increasing the 2, 3-DPG concentration in hemoglobin and facilitating oxygen release from hemoglobin

Phosphorous

Which mineral is theorized to be an effective ergogenic aid for runners since it may possibly increase the delivery of oxygen to the muscle cell by facilitating it's release from hemoglobin

Phosphorus

starches and grains

Phosphorus, magnesium, iron, zinc, chromium, selenium

Which of the following is the key factor(s) or predictor(s) associated with exertional heat illness?

Physical fitness of the individual

Endurance training can be associated with "sports anemia" even when their iron status is normal. Although this "sports anemia" label may not be the most appropriate terminology the following describes this phenomena.

Plasma volume increases proportionately more than the increase in red blood cells, so there is a dilution of RBC and a lowering of the hemoglobin concentration; Lowering of the hmoglobin concentration decreases the viscosity of the blood and allows it to flow more easily, thus benefiting the athlete A and B

127. The richest food source of thiamin among the following is ______________ and prevents the deficiency disease called _______________.

Pork/enriched grains

122. Which is the principle positively charged ion inside of body cells

Potassium

Which of the following is not a trace mineral as per definition?

Potassium

Irregular heartbeat is a sign of low blood levels of which of the following electrolyte minerals?

Potassium Due to its central role in nerve impulse transmission, potassium depletion can affect the contraction of heart muscle, leading to arrhythmia and even heart failure.

65. With regards to blood pressure, the three minerals that seem to have the most effect to raise or lower include which ones

Potassium, Magnesium, Calcium

Which of the following is correct concerning the key points of an aerobic exercise program?

Practicality, enjoyment, and versatility are all important factors in an exercise program.

Mg Fe Zn Se I Cu Mn Mo Cr

Pregnancy and Lactation require more of what minerals?

Since obesity apparently has many causes, even in a single individual, the best attack on the problem seems to be:

Prevention

129. ________________ may be lacking in the diet of strict vegetarians.

Protein

Athletes, such as wrestlers, who desire to lose excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily caloric intake from which nutrient?

Protein

74. In order for the teens and the Easter bunny to eat an apple what would be the best food choice for them to have with it at the same time to prevent their blood sugar from spiking after eating it

Protein (nuts)

What is the primary cause of the edema that accompanies kwashiorkor?

Proteins and hormones diminish and fluid leaks into interstitial spaces

107. The best food sources of complete protein in terms of available amino acids are which ones

Quinoa, foods of animal origin

What is the term used to describe the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals?

RDA recommended daily allowance

The Dietary Reference Intake (DRI) consists of which of the following reference intakes?

RDA, AI, UL and EAR

Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size?

Rapid hyperplasia of muscle fibers

The set-point theory of weight control is based upon a feedback system, suggesting that the individual is programmed to be a certain body weight and that the body will always attempt to maintain that weight by regulating hunger and metabolism. What part of the body is believed to be the regulatory center for the control of the various feedback mechanisms?

Receptors in the hypothalamus in the brain

Bulimia nervosa involves a loss of control over the impulse to binge. Which of the following is NOT true of this disorder?

Recurrent episodes of binge eating, at least once a week for a month, indicate bulimia to be a consideration

58. What are the potential benefits of the omega 3 fatty acids which are naturally occurring in fatty fishes and flax seeds

Reduce risk of heart disease, reduce inflammation, lower chronic heart disease, cancer, arthritis, cognitive and behavioral function

Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

Reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate

55. Phytochemicals are substances found in plants that plants make to protect themselves from their environment; these substances do what

Reduce types of cancer, fight disease

Rehydration

Reduces stress on the cardiovascular system by minimizing the reduction in blood volume

As discussed in lecture, estrogen protects bone density by:

Reducing bone resorption

Disordered Eating

Reflects atypical eating behaviors. -can involve changes in eating patterns that occur in relation to a stressful event, illness, appearance

79. According to the American Dietetic Association, the proper spelling of the health professional abbreviated RD is which one

Registered dietitian

Deamination is....

Removal of urea from the body Stripping the nitrogen from an amino acid

-The number of times you perform a specific exercise is referred to as

Repetitions

No specific RDA exists Individual needs vary

Requirements of sodium

All of the following are correct about vitamin E EXCEPT: a. it improves athletic endurance and skill. b. it is widespread in food. c. deficiency can lead to erythrocyte hemolysis in premature infants. d. it is crucial for nerve development

Research in human beings has discredited claims that vitamin E improves athletic endurance and skill, enhances sexual performance, or cures sexual dysfunction in males. See page 239

CHO: PRO ratios for various athletes

Resistance exercise = 2:1 Glycogen depleting exercise (distance running) = 4:1 ***After window closes = 85% LESS PRO synthesis!!!** The carbohydrate: protein ratio should be about 3:1 or 4:1

Based on recent recommendations of the American College of Sports Medicine and the American Heart Association relative to exercise and health benefits for adults, which of the following statements is false? Vigorous-intensity exercise may be done for a minimum of 20 minutes on 3 days each week Resistance exercise, including exercises for the major muscle groups in the body, is recommended at least 5, and preferably 7 days per week Each daily exercise bout of aerobic exercise may be done continuously or in smaller segments, such as three 10-minute bouts Moderate-intensity aerobic exercise should be done for a minimum of 30 minutes daily on 5 days each week In general, more is better as exceeding the minimum recommended amounts of exercise may provide additional health benefits

Resistance exercise, including exercises for the major muscle groups in the body, is recommended at least 5, and preferably 7 days per week

43. The protein form when vitamin A binds in the retina of the eye is called what

Retinal

-Which of the following is NOT true when considering salt or potassium supplements?

Salt tablets should be taken only if the athlete needs to drink more than 5 liters of fluid per day to replace that lost during sweating

Which of the following is NOT true when considering salt or potassium supplements? Excessive potassium may be lethal, as it can disturb the electric rhythm of the heart Salt tablets should be taken only if the athlete needs to drink more than 5 liters of fluid per day to replace that lost during sweating Salt tablets should be taken only if substantial amounts of weight are lost via sweat during workouts A slight increase of sodium is recommended for an individual not acclimated to the heat

Salt tablets should be taken only if the athlete needs to drink more than 5 liters of fluid per day to replace that lost during sweating

Drag the descriptor to its appropriate fatty acid classification

Saturated fatty acids: these fats increase blood levels of cholesterol and are solid at room temp b. Unsaturated fatty acids: these fats decrease blood levels of .... c. Trans fatty acids: these fatty acids increase blood cholesterol... d. Omega-3 essential fatty acids: these fats reduce inflammation... e. Omega-6 essential fatty acids: these fats regulate blood pressure and..

Leptin function

Secreted by adipose and inhibits hunger

Anorexia nervosa is best defined as

Self-imposed starvation

Which of the following guidelines will increase the likelihood of an individual staying with an exercise program?

Self-motivation is the most important determinant of adherence to an exercise program

Vit E

Serves as an antioxidant -Prevent oxidation of cell phospholipids --red blood cells -LDL cholesterol

Which of the following guidelines will increase the likelihood of an individual staying with an exercise program?

Set only short-term goals at the beginning of a program, as long term-goals tend to appear out of reach.

21. The theory that the body tends to maintain a certain weight by its own internal controls is called ______________ theory.

Set point theory

Which of the following statements is true concerning heat gain or loss in the human body?

Shivering is nothing more than the contraction of muscles, and it produces extra heat by increasing the metabolic rate

Which of the following statements about sodium is not true

Since sweating during exercise results in a net loss of sodium, the sodium concentration of the blood decreases within the first 30 minutes of exercise

44. Vitamin A maintains epithelial tissue and effects gene expression. Which of the following body parts contain epithelial tissue

Skin, linings of eyes, intestines, lungs, vagina, and bladder

35. The part of the body responsible for the absorption of the major minerals is the ______________.

Sm intestine

Which one of the following may affect the amount of iron absorbed into the body?

Small amounts of meat added to grain products enhance iron absorption

________ who take beta-carotene supplements increase their risk of lung cancer. a. Fast food addicts b. "Couch potatoes" c. Athletes d. Smokers

Smokers. Beta-carotene, a vitamin A precursor, acts as an antioxidant. However, as indicated on page 273, smokers who take daily doses of beta-carotene are at an increased risk for lung cancer.

Rare Heavy sweating in hot heat over 2 hours

Sodium deficiency

Table salt Animal origin foods Milk, meat, eggs, veg's (carrots, beets, leafy greens, celery)

Sodium food sources

Hypertension Edema

Sodium toxicity

1. Which of the following substances is an electrolyte?

Sodium, potassium, chloride

A freidn who will be running the Honolulu Marathon read that hyperhydration could be advisable in her preparation for the even. What correct guidance would you give her about hyper hydration?

Stay euhydrated and consume about 2 cups of cold water 15 to 30 minutes before the start of the event

In humans, the majority of glucose is:

Stored in the muscles as glycogen

69. The underlying emotion frequently correlated with diabetes is which of the following

Stress, depression

Which of the following statements regarding the use of drugs or herbal supplements for weight control is FALSE?

Substantial research has shown that over-the-counter herbal weight loss supplements are effective for inducing and maintaining long-term weight loss

101. Refined white sugar is _______________ and the enzyme that breaks it down is ______________.

Sucrose/sucrase

Which of the following is NOT an acceptable definition for food labels with the listing "free"? Sugar free-less than 5 grams per serving Fat free-less than 0.5 grams of total fat per serving incorrect Sodium free-less than 5 milligrams per serving Cholesterol free-less than 2 milligrams per serving Calorie free-less than 5 Calories per serving

Sugar free-less than 5 grams per serving

118. The primary source of all food energy is derived from what

Sun

28. Vitamin D can be made in the body from what starting substance

Sunlight/cholesterol

Which of the following statements about calcium supplements is true?

Supplement tablets should be taken with a meal

Which of the following is not one of the physical means whereby heat is lost from the human body?

Sweating

Exercise and body temperature are associated in all EXCEPT which one of the following ways?

Sweating produces a cooling effect regardless of whether it vaporizes or drips off the body

58. A mineral is an element, but an element is not always a mineral.

60. Twenty-five elements are presumed to be essential in humans.

63. The seven macrominerals are so classified because the RDA of each is greater than 100 mg per day or the body contains more than 5 grams of each.

66. Contemporary treatment for osteoporosis usually involves three components: hormone replacement or drug therapy, calcium supplements, and exercise.

68. Soft drinks have a relatively high phosphate content.

69. Deficiency states of phosphorus are rare, but have been known to occur in individuals with certain diseases and in those who have used antacid compounds for long periods of time.

71. One symptom of magnesium deficiency is muscle cramping, which may occur because the low levels of magnesium are not able to block the stimulating effect of calcium on muscle contraction.

75. The bioavailability of iron is so low that to replace the 1.5 mg of iron that is lost from the body daily, 15 mg would need to be consumed.

77. Heme iron is associated with hemoglobin and myoglobin and thus is found only in animal foods.

79. Low serum ferritin levels do not necessarily reflect low iron levels in the muscles.

81. Iron supplementation offers no benefit to individuals with normal hemoglobin and iron status.

82. Zinc is a component of enzymes that are involved in the major pathways of energy metabolism, protein synthesis, the growth process, and wound healing.

87. The trace minerals fluoride and iodine are used to prevent dental cavities and in the formation of triiodothyronine, respectively.

88. All trace minerals are toxic if consumed at high doses for a long enough time.

89. It is important to eat foods in their natural state as much as possible.

-Lisa is a college student with a strong family history of heart disease. She knows that in order to reduce cardiovascular disease risk she should lower her intake of dietary fat. Which lipid is the primary source of dietary fat in our diets?

TRIGLYCERIDES

-The major dietary source of lipids are

TRIGLYCERIDES

104. Which of the following vegetarian foods is highest in protein, fiber, and iron

Tempeh, tofu, sea vegetables

Regional Fat distribution Types

The Android-type obesity looks like apple. -Abdominal region and visceral fat Gynoid-type looks like pear -Gluteal-femoral region, hip, butt, thighs

Pernicious anemia is caused by a deficiency of: a. vitamin B12. b. vitamin K. c. vitamin D. d. retinol.

The anemia of the vitamin B12 deficiency caused by a lack of intrinsic factor is known as pernicious anemia. See page 256

Exercise affects the appetite in all but which of the following ways?

The appetite will normally decrease in the athlete who has a decreased activity level

The human body temperature may be influenced in which of the following ways?

The autonomic division of the central nervous system controls the body temperature

The human body temperature may be influenced in which of the following ways? The autonomic division of the central nervous system controls the body temperature Infectious disease might decrease heat production Body heat is transported from the core to the shell by convection and radiation The heat balance equation shows that evaporation may or may not add to the loss of heat from the body

The autonomic division of the central nervous system controls the body temperature

Gabe is a nutrition student who is learning that a balanced diet involves consuming foods that have a variety of vitamins in them everyday. Why is it advisable to consume vitamins everyday?

The body has limited storage capacity for many vitamins, so they should be consumed daily in the diet

The 1994 Dietary Supplement Health and Education Act (DSHEA) stipulates that:

The burden of proof regarding safety and efficacy rests with the government.

Which of the following is an example of catabolism?

The changing of muscle glycogen to muscle glucose

Which of the following is NOT a good source of beta-carotene? a. French fries b. mango c. sweet potato d. spinach

The definitive fast-food meal, a hamburger, fries, and cola, lacks vitamin A. See pages 233, 235

Which of the following is NOT a recommended characteristic of a sound diet for weight control?

The diet should include fat-burning enzymes to optimize weight loss

Which of the following vitamins' main role is to help synthesize proteins that help blood clot? a. beta-carotene b. E c. D d. K

The main function of vitamin K is to help synthesize proteins that help clot the blood. See page 241

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

The mode of exercise should involve large muscle groups that are activated in rhythmic, continuous type movement; the higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity the greater the number of Calories burned per minute; the greater the duration of activity, the better; The more frequent the exercise during the week, the better. ALL THE ABOVE ARE TRUE

Which of the following statements is true for a comprehensive weight-control program?

The most important feature of a successful weight loss or weight-control program is maintenance of the reduced body weight

What method of assessment in body composition is now regarded as the "gold standard"?

The multicomponent

Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

The objective should be to burn the greatest total Calories possible within the given time frame

Resistance-training is regarded as a relatively safe sport, if appropriate safety precautions are taken. Learning to breathe properly is an important aspect of these precautions. Which of the following is an INCORRECT statement?

The recommended breathing system is to hold your breath while lifting the weight

73. An example of the type of fiber mentioned above is which one

The skins of many fruits and veggies, seeds, nuts, wheat, and whole grains

Which of the following statements is true for the stimulus period of an exercise program?

The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.

In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level?

The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR

Of the following, which one is NOT a reported result of using sodium bicarbonate?

The usual experimental protocol is to ingest a dosage of sodium bicarbonate immediately prior to the exercise task to get maximum benefits

Of the following, which one is not a reported result of using sodium bicarbonate?

The usual experimental protocol is to ingest a dosage of sodium bicarbonate immediately prior to the exercise task to get maximum benifits.

Drag the lipid term to its appropriate sentence.

There are a number of lipids that are found in foods...glycerol b. Fatty acids are classified based on their degree....hydrogen c. A fatty acid is....saturated, polyunsaturated, monosaturated d. The unsaturated fatty acids can exist....trans e. When hydrogen on an unsaturated....cis

-Which of the following statements is true for anorexia nervosa?

There is a set diagnostic criteria for this disease developed by the American Psychiatric Association

Which of the following statements is true for anorexia nervosa?

There is a set diagnostic criteria for this disease developed by the American Psychiatric Association

Which of the following is NOT correct when considering a national weight-loss program?

These programs, though expensive, are worth the price since research supports their effectiveness over programs designed by the individual

Out of Beer, wine, and hard liquor, which of the following contains the most alcohol per standard serving size.

They all contain approximately the same amount per typical serving

Which statement does not describe the role of major minerals in the body?

They provide a source of caloric energy

Which statement does not describe the role of major minerals in the body

They provide a sourice of caloric energy

33. Heart failure related to loss of potassium may occur from what causes

Thiazide diuretics, heavy sweating, chronic diarrhea/vomiting, kidney disorders

Which of the following is INCORRECT for the role dietary fat appears to play in the development of obesity?

To calculate the total number of grams of fat recommended for the daily diet, multiply caloric intake by 30 percent and then divide by 11

Which of the following is true for a high-Calorie diet?

To gain weight wisely, one needs to continue to eat healthful foods, but in greater amounts

The greatest amount of energy stored in our body is in the form of:

Triglycerides in our muscles and in our adipose

-For athletes, timing of protein intake may be an important consideration. Research reviews indicate evidence increasingly supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertrophy.

True

-For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.

True

A deficiency of several B vitamins, collectively, would negatively affect physical performance

True

According to the latest government report, the majority of American adults are overweight.

True

Although rather rare, exercise may cause sudden death in some susceptible individuals, such as individuals with hypertrophic cardiomyopathy.

True

An aerobic exercise program that involves the large muscle groups of both the arms and legs will be the most beneficial type of program for losing body fat.

True

An electrolyte is a substance that, in solution, conducts an electric current and usually dissociates into ions, particles carrying either a negative or a positive electric charge.

True

Antioxidant supplementation might be a reasonable recommendation to limit the effects of oxidation stress.

True

Body temperature refers to the internal, or core temperature, and not the external shell temperature.

True

Dietary supplements do not require government approval before entering the market, and manufacturers alone decide whether their products are safe and effective. a. True b. False

True

Epidemiological research may provide a relative risk (RR), which represents the increase or decrease in risk that may be associated with specific dietary practices.

True

FAE children are easily distracted and have poor attention spans.

True

For individuals with normal body weight and for the long-term well-being of our children, exercise is highly recommended for its preventive role.

True

Heat stroke or exertional heat stroke is the most dangerous heat injury.

True

If an athlete weighs several pounds less from one morning to the next, it is likely that fluid replenishment has been deficient.

True

In general, supplements with individual vitamins as well as multivitamin supplements have not been shown to enhance physical performance in a wide variety of events ranging from strength/power sports to prolonged aerobic endurance events.

True

In general, weight-loss dietary supplements do not appear to be effective and their use may be associated with adverse health effects

True

Increased body weight, provided it is of the right composition, may be advantageous to some athletes.

True

Individuals who are sodium-sensitive experience an increase in blood pressure, possibly because of a defect in sodium excretion by the kidney. Sodium accumulates in the body and holds fluids, particularly in the blood, thereby raising blood pressure.

True

Individuals who have experienced previous heat injury may have lost the ability for the circulatory system to adjust to the heat stress, possibly because temperature-regulating centers in the brain have been irreversibly damaged.

True

Iron supplementation offers no benefit to individuals with normal hemoglobin and iron status.

True

It is important to eat foods in their natural state as much as possible.

True

Muscle protein synthesis occurs for up to 24 hours after a single bout of heavy resistance exercise

True

NO "safe" amount of alcohol during pregnancy has been determined.

True

Niacin supplementation may be a useful means to help reduce serum cholesterol levels, but high doses may cause liver damage in some individuals so niacin supplements should not be taken indiscriminately.

True

Once fat cells are formed, the number seems to remain fixed even if weight is lost.

True

One key principle in selecting foods for weight control is to choose quality Calories and include more natural, unrefined products in one's diet.

True

One symptom of magnesium deficiency is muscle cramping, which may occur because the low levels of magnesium are not able to block the stimulating effect of calcium on muscle contraction.

True

Recent empirical epidemiological research has shown that moderate alcohol should no the construed as "healthy alcohol use" and abstinence is generally recommended by health authorities for some individuals

True

Regional fat distribution may be associated with several major health problems.

True

Research findings suggest that protein quality may be an important consideration in promoting muscular hypertrophy with resistance training. For example, some research indicates that whey protein is better able to support muscle protein synthesis than is soy protein, and the practice of consuming high-quality proteins after exercise should lead to greater hypertrophy.

True

Research suggests that the most effective weight-loss programs include multiple components—diet, exercise, and behavior modification.

True

Researchers do not support the use of alcohol in sports involving perceptual-motor activities

True

Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for females to help prevent osteoporosis later in life.

True

Setting short-term goals that may be attained in a reasonable length of time is a very important step in your weight control program.

True

Soft drinks have a relatively high phosphate content.

True

The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised

True

The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised.

True

The three factors that contribute to heat injuries are increased core temperature, loss of body fluids and loss of electrolytes

True

There is no evidence that alcohol can substitute for other fat sources in the body...

True

Two important determinants of blood pressure are the volume of blood in circulation and the resistance to blood flow.

True

Vitamin supplementation may be necessary when the energy intake is below 1,200 Calories per day. T/F

True

Vitamin supplementation may be necessary when the energy intake is below 1,200 calories per day

True

Vitamins C and E, along with beta-carotene, are very popular supplements because all three possess antioxidant properties.

True

When one considers Fetal Alcohol Syndrome and Fetal Alcohol Effects (FAE), research indicates that women who drink should abstain during the pregnancy.

True

Groups of people with high fruit and vegetable intakes often have low rates of cancer. a. True b. False

True. Groups of people with high fruit and vegetable intakes often have low rates of cancer, particularly for cancers of the mouth, throat, lung, stomach, colon and rectum. See page 273

Vitamin C supplements may enhance iron absorption, making iron overload likely in some people. a. True b. False

True. Since vitamin C enhances iron absorption, supplementation of vitamin C may make iron overload likely in some people. See page 245

Vitamin B6 helps convert tryptophan to niacin in the body. a. True b. False

True. Vitamin B6 aids in the conversion of tryptophan to niacin. See page 257

22. Niacin can be made in the body under certain circumstances from what starting nutrient

Tryptophan

During glycolysis, one six carbon sugar (glucose) is broken down to:

Two 3 carbon molecules of pyruvate

Which of the following best describes the physiology of calcium metabolism?

Typically about 30% of dietary calcium is absorbed

88. A nurse's most important contribution to the nutrition education of the client is to do what

Understanding importance

Which of the following is NOT good advice in attempts to reduce SERUM cholesterol?

Use butter instead of soft tub, non-trans fatty acid margaine

Which of the following adults is most likely to suffer from osteomalacia? a. lacto-ovo-vegetarian b. an individual who consumes fruits, vegetables, grains, eggs, cheese, and fish only c. vegan d. an individual who consumes a variety of foods from each of the food groups in the USDA Food Guide

VEGAN. As discussed on page 236, a lack of vitamin D may cause osteomalacia, a condition in which bone is suffering from inadequate mineralization. Reviewing the USDA Food Guide you will see that both calcium and vitamin D are primarily found in foods of animal origin and that, unless they carefully plan their diet, a vegan is at a great risk of not consuming sufficient amounts of these nutrients.

15. Vitamin E is found mostly in which foods

Veg oils, nuts, leafy greens

Major sources of vitamin E in the diet are:

Vegetable oils

Night blindness and xerophthalmia are the early and late stages of a deficiency of which vitamin? a. vitamin A b. niacin c. vitamin B12 d. vitamin D

Vitamin A

which vitamin inhibits the release of FFA from fat cells

Vitamin A

99. Based on the class project the most helpful supplements for diabetic clients would include which choices

Vitamin A or its derivative, beta-carotene; vitamin B6, which is especially low in the diets of women; vitamin B9, also known as folic acid, an important nutrient for cell growth; vitamin C, which the NIH says is vital for blood plasma; vitamin D, which is naturally produced by exposure to sunlight; and the antioxidant vitamin E. Magnesium, chromium, vanadium, and omega 3s

121. If your skin feels flushed after taking a vitamin pill, you may have overdosed on what substance

Vitamin B

Riboflavin

Vitamin B2 RDA: 13 mg, 1.1 mg females DV: 1.7 mg Sources: milk, dairy, whole wheat *Important for carb, fat, and protein metabolism* healthy skin tissue

Which of the following is correct concerning vitamin B6? a. The body's requirement for B6 is proportional to protein intakes. b. It is not possible to reach toxic levels of B6 since it is a water-soluble vitamin. c. It is effective in aiding sleep disorders. d. It is effective in curing carpal tunnel syndrome.

Vitamin B6 plays so many roles in protein metabolism that the body's requirement for vitamin B6 is roughly proportional to protein intakes. See pages 257-258

In order to increase the adsorption of iron, vegetarians should eat iron-rich plant foods with which of the following

Vitamin C

Which of the following is not a fat-soluble vitamin? A. Vitamin A B. Vitamin C C. Vitamin D D. Vitamin E E. Vitamin K

Vitamin C

113. Which combination of the following foods would ensure the best iron absorption

Vitamin C, plant with meat

Which vitamin is most difficult to obtain from natural dietary sources, although it may be found in several fortified foods?

Vitamin D

46. Vitamin C helps to regenerate which other antioxidant vitamin

Vitamin E

53. Nuts and seeds are excellent sources of this vitamin and this mineral.

Vitamin E and maganese

Which of the food groups provides the richest sources of vitamin E? a. oils group b. fruits group c. vegetables group d. milk, yogurt, and cheese group

Vitamin E is a fat-soluble vitamin and as such the oils group provides foods that are the richest in this vitamin (pages 240-241).

109. Failure of blood to clot may be related to a deficiency of what substance

Vitamin K

27. Another name for ascorbic acid is vitamin what

Vitamin c

77. All of the following are fat soluble vitamins except which one

Vitamin c, b vitamins

The antioxidant vitamins are: a. retinol, vitamin D, and biotin. b. vitamin E, vitamin C, and beta-carotene. c. vitamin C, riboflavin, and folate. d. vitamin D, thiamin, and riboflavin.

Vitamins E, C, and beta-carotene are antioxidant vitamins, compounds typically found in plant foods that significantly decrease the adverse effects of oxidation of living tissues. See page 234

Which of the following statements is true of vitamins?

Vitamins are indispensable for the maintenance of optimal health

Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean mass?

Wait at least 4 hours after exercise before eating some protein and carbohydrate.

135. Contributing most to the weight of the living human body is what substance

Water

The calorie content of a food depends on how much is contains each of the following except: A.carbohydrate. B.fat. C.water. D.protein.

Water

Water is the most important nutrient in the chemistry and functioning of living forms.

Water

As part of her renewed focus on diet and health, Lisa is trying to eat more vegetables. She doesn't really like raw vegetables, so she has decided to add one cooked vegetable to her daily diet. She should be careful not to overcook her vegetables, because ________ are easily destroyed during cooking.

Water-soluble vitamins

24. During exercise the optimal beverage for replacing fluids is what

Water...

Some body composition recommendations for female endurance athletes suggest 10 to 15% body fat. If you are working with a female athlete with 10% body fat and a BMI of 18, which of the following is most important to know about her?

What is her typical daily intake of essential nutrients?

When healthy men are given supplements of ________ their homocysteine values drop significantly. a. vitamin B12, folate, and vitamin B6 b. vitamin K c. vitamin C, vitamin A, and vitamin D d. vitamin A, beta-carotene, and retinol

When healthy men with elevated homocysteine are given supplements of folate, vitamin B6, and vitamin B12, their homocysteine values drop significantly. See page 258

Which of the following is a high-quality protein?

Whey protein, egg white protein, beef protein, chicken protein, fish protein ALL THE ABOVE

What is an antioxidant? a. An antioxidant prevents oxygen from binding to hemoglobin. b. An antioxidant is an enzyme needed for the digestion of oxygen. c. An antioxidant prevents damage to cell structures that may be caused by oxidation. d. An antioxidant is required for the digestion of lipids.

While essential to human life, oxygen is capable of inflicting severe damage on cell structures. As discussed on page 234, antioxidants prevent damage to cell structures that may be caused by oxygen-induced oxidation.

In the exchange lists, high fat foods are usually found in which two exchanges?

Whole milk and starch/bread

Although athletes on weight reduction diets normally may not need vitamin supplementation, which athletes, based on the nature of their sport, may be best advised to take a supplement?

Wrestlers

Who has the greatest need for dietary calcium, and thus the highest AI?

Youth and adolescents age 9-18 years

-Which of the following should you not recommend to a friend who wishes to develop a weight reduction program?

Zero carbohydrate, high-protein diet

Marasmus may best be described as a nutritional deficiency disease caused by:

a chronic, severe deprivation of food

Creeping obesity is caused by

a combination of an increased consumption of Calories and a decreased level of physical activity.

hypoglycemia

a condition that occurs when the amount of glucose in your body cells drops too low to fuel the body's activities

The rate of weight loss on an appropriate low-Calorie diet may be rapid at first, but then may slow down. This decreased rate of weight loss is most likely due to:

a decrease in body weight and increased use of body-fat stores

diabetes

a disease that results from problems in the body's production of insulin

The female athlete triad refers to

a female athlete who has a combination of brittle bones, loss of the menstrual cycle and disordered eating patterns

Which of the following statements relative to exercise and metabolic rate is FALSE?

a heavier, inefficient runner will burn fewer Calories running a mile than a lighter runner

goiter

a iodine/deficiency disease that causes swelling or a bump to form on the neck

Which of the following is mainly an environmental rather than a possible hereditary factor in the mulitcausal etiology of obesity?

a sedentary lifestyle

nutritional deficiency

a shortage of a nutrient that the body needs in your diet

element

a single type of atom

rickets

a vitamin D deficiency disease that cause the bones to become soft and misshapen

Which of the following statements about body temperature homeostasis is correct? a. Body temperature is a balance between heat loss and heat gain. b. Core temperature is maintained at 34°C. c. Skin temperature is usually equal to core temperature. d. All of the above statements are correct.

a. Body temperature is a balance between heat loss and heat gain.

Certain female athletes are at increased risk for iron-deficiency anemia and compromised bone health. Determine whether the scenario listed below increases iron-deficiency anemia risk or osteoporosis risk.

a. INCREASES IRON DEFICIENCY RISK -Monthly menstrual losses -Distance running that may lead to gastrointestinal bleeding b. INCREASES OSTEOPOROSIS RISK -Low dietary calcium intake -Cessation of menstruation

Saturated fat, trans fat, and dietary cholesterol are the primary types of lipids that raise LDL. Match the American Heart Association's recommended intake level to reduce cardiovascular disease risk with its appropriate nutrient category.

a. Less than 7% of total calories Saturated fat intake recommendation 300 mg per day Cholesterol intake recommendation Less than 1% of total calories Trans fat intake recommendation

Which of the following could be a mechanism of heat gain in a hot environment? a. radiation b. conduction c. evaporation d. convection

a. radiation

The principal means of heat loss at rest in a cool environment (20°C/low humidity) is via a. radiation. b. conduction. c. evaporation. d. convection.

a. radiation.

Cold acclimatization results in an improved ability to sleep in a cold environment. a. true b. false

a. true

Cold adaptation results in a reduction in the mean skin temperature at which shivering begins. a. true b. false

a. true

Dehydration that results in a loss of 1-2% of body weight is sufficient to impair exercise performance. a. true b. false

a. true

During exercise, body temperature is regulated by making adjustments in the amount of heat that is lost. a. true b. false

a. true

In general, during exercise in a thermoneutral environment, the increase in core temperature is directly related to the exercise intensity. a. true b. false

a. true

Individuals with a high percentage of body fat have an advantage over lean individuals in tolerance to cold. a. true b. false

a. true

Training in a cool environment while wearing warm clothing (e.g., sweats) promotes heat acclimatization. a. true b. false

a. true

102. Excess fat around the ______ represents a greater risk of metabolic syndrome developing than excess fat elsewhere in the body. T/F

abdominal/waist,True/false

Compared to the concentration of salt in the sweat of a heat acclimatized athlete, the concentration of salt in a typical Glucose Electrolyte Solution is ---

about half the concentration of salt in sweat

The major role of Vitamin E in the body seems to be to:

act as an antioxidant

"Peristalsis" is a term that refers to the:

action of the involuntary muscles of the digestive tract.

Which cells in the body secrete leptin?

adipose

Who has the lesser need for iron as specified by the RDA?

adult males

Which of the following is not one of the basic principles of resistance training?

aerobic (overload, specificity, progressive resistance, and sequence are)

Which of the following energy systems has the greatest CAPACITY for energy production, i.e., endurance?

aerobic glycolysis

Gastric emptying is

affected greatly by the volume of fluid ingested.

Which of the following is not one of the classes of dietary supplements documented in the DSHEA?

alcohol

decrease sodium levels in blood

aldosterone secretion from the adrenal gland stimulation of sodium retention in kidneys

Which of the following statements relative to cholesterol is false?

all healthy diets should contain no cholesterol at all

functional Hypothalamic amenorrhea (FHA)

amenorrhea caused by low energy availability - decreased body fat levels -reduced production of estrogen

Which of these might be a consequence of vitamin C supplementation? a. a decreased risk of dementia b. an increased risk of oxidative damage c. a decreased risk of diabetes d. an increased risk of an HIV infection

an increased risk of oxidative damage. There is no evidence to suggest that otherwise healthy people who consume adequate diets obtain any benefit from vitamin C supplementation. As discussed on pages 264-265, high doses of vitamin C may correlate with an increase in markers of oxidation in the blood. In addition, high doses of vitamin C increase the risk of death from cardiovascular disease when taken by women who are diabetic.

Which of the following does not occur following acclimatization to exercise in the heat?

an increased sodium loss in each liter of sweat

Which of the following does not occur in acclimatization to exercise in the heat?

an increased sodium loss in each liter of sweat.

Building of skeletal muscles is an example of Anabolism Catabolism Transamination Deamination None of these

anabolism

Water is stored in several body compartments,

and is attracted by sodium, both in the extracellular fluid and the circulatory system

Educate athletes and coaches regarding the prevention, recognition,

and treatment of heat illnesses and the risks associated with exercising in hot, humid environmental

Which of the following dietary supplements marketed to strength-trained individuals are precursors, or prehormones, for testosterone?

androstenedione and DHEA

Which of the following dietary supplements marketed to strength-trained individuals are precursors, or pro hormones, for testosterone?

androstenedione and DHEA

Obesity has been associated as a potential risk factor in all the following diseases or health problems except which one?

anemia

water ingested during exercise

appears in plasma and sweat within about 10-20 minutes enters circulation? depends upon- gastric emptying, intestinal absorption

vitamins

are chemical compounds needed in small amounts for cellular respiration

Enzymes:

are essential to all life processes

Type IIa muscle fibers

are known as fast twitch red fibers

minerals

are nutrients needed in small amounts that help regulate chemical reactions in your body

proteins

are nutrients that build and repair body parts

fats

are nutrients that carry vitamin A, D, E, and K through out the body can be used by the body to build nerves and can be stored under the skin as a supply of energy

dietary needs

are the nutritional needs of the body that allow it to preform its life processes and maintain good health

An irregular heartbeat to potassium loss may occur:

as a result of severe diarrhea

Dietary Reference intakes may be used to:

assess dietary nutrient adequacy

fluid guidelines- pre exercise

at least 4 hours prior- drink 5-7 ml/kg 6-8% CHO- enhance consumption 20-50 mEq/L sodium- stimulate thirst and retention of fluids if no urine or dark urine- 2 hours prior to exercise, drink 3-5 ml/kg

Weigh high-risk athletes (in high-risk conditions, weigh all athletes) before and after practice to estimate the amount of body water lost during practice and to ensure a return to pre-practice weight before the next practice. Following exercise

athletes should consume approximately 1-1.25 L (16 oz) of fluid for each kilogram of body water lost during exercise.†

The Position Stand of the American College of Sports Medicine on Exercise and Fluid Replacement states that

athletes should have "customized fluid replacement programs" due to variability in sweat rates

The transfer of heat from the body into molecules of cooler objects in contact with its surface is called a. radiation. b. conduction. c. convection. d. evaporation.

b. conduction.

An increase in core temperature results in a. cutaneous vasoconstriction. b. cutaneous vasodilation. c. thyroxine release. d. shivering.

b. cutaneous vasodilation.

Hypothermia is defined as a large a. decrease in skin temperature. b. decrease in core (body) temperature. c. increase in core temperature. d. decrease in skin blood flow.

b. decrease in core (body) temperature.

A high percentage of body fat results in an increased ability to lose body heat during exercise. a. true b. false

b. false

The evaporation of 1,000 ml of sweat results in the loss of 1,000 kcal of heat. a. true b. false

b. false

The most accurate way to measure core body temperature is with a tympanic thermometer. a. true b. false

b. false

The higher the relative humidity, the __________ the vapor pressure gradient between the skin and the environment. a. higher b. lower c. There is no relationship between relative humidity and vapor pressure.

b. lower

In response to a decrease in body temperature, the __________ initiates the release of norepinephrine, which increases the rate of cellular metabolism. a. cerebrum b. posterior hypothalamus c. anterior hypothalamus d. medial hypothalamus

b. posterior hypothalamus

In which sports might the condition of anorexia athletica appear to be more prevalent?

ballet and gymnastics

130. The best food sources of folic acid include which ones

beans, legumes, citrus fruits, wheat brans, whole grains, dark green leafy vegetables, poultry, shellfish and liver.

Vitamin K has been known for:

being involved with blood clotting

Function of vanadium

being studied for its insulin like effect on glucose metabolism

Which of the following exercises would be the energy equivalent of jogging one mile?

bicycling 3 miles

Which of the following energy sources found in the human body represents the LOWEST storage of potential energy in the form of total Calories? liver glycogen adipose tissue triglycerides muscle protein blood glucose muscle glycogen

blood glucose

As you perform mild to moderate exercise (up to 50 percent of your VO2 max), you will use

blood glucose and fat.

270g

body contains how much K

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

body water stores

The most significant factor in determining daily caloric intake necessary to maintain weight is

body weight

The -- is formed in the mouth

bolus

dynamic resorption

bone is a ______ tissue with both new bone formation and ________ constantly occuring

In general, which food group(s) provides foods that are rich in vitamin C? a. milk, yogurt, and cheese group, and oils group b. grains group and meat, poultry, fish, dried peas and beans, eggs, and nuts group c. solid fats and added sugars group d. fruits group and vegetables group

both the fruits group and the vegetables group provide vitamin C.

Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories?

bowling in pairs as normally played

proteolysis

breakdown of muscle stimulated by CORTISOL

What are some characteristics of aerobic exercise?

breakdown products are carbon dioxide and water. -supplies more ATP than other types of glucose metabolism. -provides about 95% of ATP made from complete glucose metabolism. -occurs when plenty of oxygen is available in the muscle.

Nutrients perform three major functions in the human body. Among these is

building and repairing body tissues with protein being the prime source.

Body water is regulated

by osmolality, with tonicity having a primary role in its functioning.

The task of acquiring enough vitamin B12 may pose a problem to vegans because: A. fibers in vegetables inhibit its absorption B.vegans lack the intrinsic factor C. B12 is only naturally found in animal products D. a deficiency may occur from excess intake of soy products

Heat acclimatization occurs generally within a. 1 to 2 days. b. less than 7 days. c. 7 to 14 days. d. 15 to 30 days.

c. 7 to 14 days.

Which of the following is true of heat shock proteins? a. Repeated bouts of exercise in warm or hot environments decrease their synthesis. b. They destabilize and unfold functional cellular proteins. c. They help the body tolerate heat stress. d. They help the body tolerate cold stress.

c. They help the body tolerate heat stress.

The primary adaptations that occur during heat acclimatization are a. a decreased plasma volume, earlier onset of sweating, and higher sweat rate. b. an increased plasma volume and lower sweat rate. c. an increased plasma volume, earlier onset of sweating, and a higher sweat rate. d. a decreased plasma volume, earlier onset of sweating, and a lower sweat rate.

c. an increased plasma volume, earlier onset of sweating, and a higher sweat rate.

The body's thermostat is located in the a. cerebellum. b. brain stem. c. hypothalamus. d. thalamus.

c. hypothalamus.

Regarding the effect of caffeine on exercise performance, a review of the avilable research suggests

caffeine ingestion increases epinephrine levels during exercise and may exert a stimulating psychological effect

Regarding the effect of caffeine on exercise performance, a review of the available research suggests

caffeine ingestion increases epinephrine levels during exercise and may exert a stimulating psychological effect.

If foods are not selected carefully, strict vegetarians may incur nutritional deficiencies involving

calcium

Which nutrients consumed in excess may pose a risk of kidney damage and other soft tissues such as the blood vessels?

calcium and vitamin D

veggies, dark green and others

calcium, phosphorus, magnesium, iron, zinc, chromium, selenium

If one desires to gain weight, one should adhere to all of the following guidelines EXCEPT

calculate your average energy needs weekly.

excess protein

cannot be stored as amino acids in the body, THERE IS NO STORAGE FORM FOR PROTEIN! -but its energy content not wasted, converted to CHO or fat

Which of the following foods has the highest amount of vitamin C? a. whole-wheat bread b. yogurt c. cantaloupe d. sirloin steak

cantaloupe. Fruits and vegetables, and not just citrus fruits, are excellent sources of vitamin C. See pages 246-247

The liver can make cholesterol from:

carbohydrate or fat

physiological functions of protein

carbon, hydrogen, oxygen, nitrogen

Weight loss drugs

cease to be effective upon cessation of use of the drugs if lifestyle is not changed.

The most important role of vitamin B12 is to assist folate in:

cell division

The bench press exercise is designed to have the greatest effect on which group of muscles?

chest

Which of the following is not a key (indicator) nutrient as defined by the key nutrient concept?

chromium

treatment for exertional heat stroke

cole water immersion- gold standard total body cooling

Complimentary proteins:

combine proteins from different foods to provide all essential amino acids

Function of copper

component in enzyme that catabolizes free radicals

Function of magnesium

component of over 300 enzymes

Which of the following is not one of the physical means whereby heat is lost form the human body?

condensation

major factors that influence body temp

conduction - transfer of heat to/from the body by contact with an object or surface

signs and symptoms of exertional heat stroke

confusion, disorientation, agitation, aggressiveness, blank stare, apathy, irrational behavior, staggering gait, delirium, convulsions, unresponsiveness, coma

Which of the following statements is FALSE relative to exercise in attempts to prevent heat illness?

consume high protein foods to hold more body water

Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean mass?

consume plenty of drinks with caffeine, like soda and coffee

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

contain bland foods to curb the intake of calories

Research with effective dieters has shown that, to be successful, a diet should follow all of the following principles except which?

contain bland foods to curb the intake of calories.

exercse >2hours

continuous exercise- sweat rates >1-2 L/h sodium losses 1.5-3.0 g/h sodium replacement- sodium may also encourage fluid intake

What is the term used to describe the process where heat is transferred by movement of air over the body?

convection

major factors that influence body temp

convection - heat energy transferred by movement of air or water over the body

In general, at high environmental temperatures, the most important variable determining heat loss by evaporation is/are the a. convective currents. b. ambient temperature and relative humidity. c. amount of exposed skin. d. all of the above.

convective currents. ambient temperature and relative humidity. amount of exposed skin. d. all of the above.

Protein consumed during a starvation-type diet most likely will be:

converted to glucose for energy

Which of these methods of food preparation would maximize the retention of water-soluble vitamins? a. cook foods in oil b. cook foods for long periods of time c. cook foods in water d. cook foods at a high temperature

cook foods in oil. Since, as discussed on page 242, water-soluble vitamins are soluble in water they would be leached out and lost to the cooking water (see Table 7-5 on page 247). However, since water-soluble vitamins are not soluble in lipids, such as oils, little is lost to cooking oil.

Which of these methods of food preparation would maximize the retention of fat-soluble vitamins? a. cook foods in oil b. cook foods for long periods of time c. cook foods in water d. cook foods at a high temperature

cook foods in water. Since, as discussed on page 227, fat-soluble vitamins are soluble in oil little would be leached out and lost if the food was cooked in water. However, since fat-soluble vitamins are soluble in lipids, such as oils, there would be considerable loss to cooking oil (see Table 7-5 on page 247).

regulation of body temp

core temp- internal temp organs shell temp- temp of skin and tissue just below it normal body temp- 97-99 degree Fahrenheit optimal functioning- 97-104 degrees

A good example of a nonessential nutrient is

creatine

Which dietary supplement has the most research supporting its potential to help increase muscle mass and weight gain during a resistance-training program?

creatine

Evaporation of one liter of sweat would result in the loss of ________ kcal of heat. a. 100 b. 500 c. 540 d. 580

d. 580

During exercise ____________ of energy produced is released as heat. a. <10% b. 20-30% c. 50% d. 70-80% kcal

d. 70-80% kcal

Heat production can be increased voluntarily through a. shivering. b. non-shivering thermogenesis. c. the action of thyroxine and catecholamines. d. exercise.

d. exercise.

Compared to exercise in a cool environment, prolonged exercise in the heat a. may decrease muscle production of free radicals. b. increases muscle blood flow. c. decreases muscle lactate production. d. results in a more rapid onset of muscular fatigue.

d. results in a more rapid onset of muscular fatigue.

increase sodium levels in blood

decrease aldosterone secretion increase ADH (anti diametric hormone) secretion water retention in kidneys

A high relative humidity and sunshine hinder heat loss from the body by their adverse effects on the body, respectively as

decreased evaporation and increased radiation

A high relative humidity and sunshine hinder heat loss from the body by their adverse effects on the body, respectively, as:

decreased evaporation and increased radiation

A high relative humidity and sunshine impose a heat stress during exercise by their adverse effects on the body, respectively, as:

decreased evaporation of sweat and increased radiant heat to the body

Which of the following is not a physiological effect of caffeine?

decreases the metabolic rate

Which of the following is not a physiological effect of caffeine?

decreases the metabolic rate (It DOES stimulate the central nervous system, increase he secretion of epinephrine, increase heart rate and force of contraction, and increase force of skeletal muscle contractility)

vomiting excessively from disturbances of acid / base balance

deficiency of Cl

No UL estimated, none

deficiency of Cr

parenteral nutrition

deficiency of Cu

anemia (decrease of RBC)

deficiency of Fe

goiter cretinism (physical deformity, dwarfism, mental retardation) hypothyroidism hyperthyrodism

deficiency of I

prolonged vomiting diarrhea diuretics severe malnutrition surgery anti-hypertension drugs

deficiency of K

diabetes pancreatic insufficiency protein-energy malnutrition (kwashiorkor)

deficiency of Mg

rare: starvation, vomiting, diarrhea, surgical trauma, deficiency diseases like ..cardiovascular ..neuromuscular ..diabetes m. ..kidney ..alcoholism symptoms: muscle weakness, cramps, hypertension, blood vessel constriction in heart and brain

deficiency of Mg

widely distributed in foods so it is rare large amounts of antacids will create deficiency bone loss, weakness, loss of appetite, fatigue, pain

deficiency of Phosphorus

not reported - gen. protein malnutrition and deficient intake of S containing amino acid

deficiency of S

compromises immune system and can lead to cancer prevents keshan disease (heart muscle disease)

deficiency of Se

imperative during growth retarted growth especially in boys sexual maturity impaired taste and smell poor wound healing hair loss diarrhea skin irritation vulnerable if poor appetites, some diets, chronic wounds, chronic illness w/ excessive tissue breakdown

deficiency of Zn

exertional heat stroke causes

dehydration, hot environment, strenuous exercise, clothing that limits evaporation of sweat, inadequate adaptation to heat, high body fat level, lack of fitness

why does protein use increase in prolonged intense exercise?

depleted muscle glycogen

osteoporosis

develops due to a weakening of previously constructed bone

urine color influenced by

diet dietary supplements medications

phosphate

dietary form of phosphorus

36. Small intestine belongs to the __________________ system.

digestive

The leading cause of death in the United States is

diseases of the heart

In very high-intensity exercise, lasting only one or two minutes, the probable cause of fatigue is

disruption of cellular metabolism caused by the accumulation of hydrogen ions.

The "proof" is a measure of the alcohol content in the beverage and is

double the percentage

Which of the following would not contain heme iron?

dried beans

Which of he following would be least recommended for someone who wants to gain weight healthfully?

drink more caffeinated beverages.

sodium deficiency

due to inadequate intake- not common effective regulatory feedback mechanism hypothalamus helps regulate sodium and water

The development of excess fat cells is most likely to occur:

during late childhood and early puberty

glycerol

easily absorbed and distributed thoughtout fluid compartments exerts an osmotic force to attract water 1.0 g glycerol/kg bw with: 20-25 ml water/kg bw. result: 500 ml (18 lz or 2.25 C) fluid

A person trying to gain weight should:

eat energy-dense foods

The method of resistance training that involves the legthening concentration of a muscle to resist gravity is called the --- method

eccentric

Allow athletes to practice in shaded areas and use

electric or cooling fans to circulate air whenever feasible

The main function of bile is to:

emulsify fats

Thiamin is involved in:

energy metabolism

Intestinal absorption of water is

enhanced when glucose and sodium are also present

Intestinal absorption of water is

enhanced when glucose and sodium are also present.

benefit of consuming a mixture of proteins

ensures slow & fast-acting aa available for repair** Fast acting (Whey) — inhibit/slow breakdown Slow acting (Casein) — promote synthesis Consuming protein after strenuous resistance exercise may enhance muscle repair May enhance the anabolic effects AFTER exercise, possibly attribute to increase insulin secretion

Linoleic and linolenic fatty acids are both:

essential fatty acids

The lymphatic system:

eventually drains into the blood circulatory system.

urine

excess minerals are excreted where?

heat syncope

excessive vasodilation- cardiac output declines- blood pressure falls- reduced blood flow to the brain dizziness and fainting exercise- induced collapse- new term

Body sodium levels are largely regulated through:

excretion of excess sodium by the kidneys

Body sodium levels are largely regulated through

excretion or absorption by the kidney

131. Niacin is also known as nicotine. t/f

false

132. The major minerals are found in the same amounts in the body as the trace minerals. t/f

false

133. At least half of the human body's requirement for riboflavin can be met with milk. t/f

false

19. Obesity is a behavioral problem like smoking and is not considered a chronic disease like diabetes. T/F

false

37. Phytates and oxalates enhance the absorption of iron and calcium from fibery foods. T/F

false

78. The primary difference between traditional medicine and functional medicine seems to be traditional medicine is better for acute care in emergency situations and functional medicine is better for chronic disease care and multi system syndromes. t/f

false

9. Phosphorus is the least necessary mineral in the body since ATP doesn't last very long in its initial energy state. T/F

false

95. Caffeine beverages such as coffee are an excellent energy booster for persons with esophageal reflux and hypertension. t/f

false

A glucose-electrolyte solution with about 30% glucose helps to increase the rate of flow of water from the lumen of the small intestine into the blood

false

Alcohol has been effective as a means to improve performance due to its utilization as an energy source during exercise

false

Alcohol may reduce gluconeogenesis by the liver and glucose uptake by the legs during the latter stages of exercise

false

Although exercise is advocated as a means to prevent osteoporosis, it will counteract the adverse effects associated with decreased estrogen levels when it is a result of athletic amenorrhea.

false

Although intensity and duration are interrelated, you should choose high-intensity exercise lose weight rather than lower intensity exercise performed over a longer period of time

false

Although intensity and duration are interrelated, you should choose high-intensity exercise to lose weight rather than lower intensity exercise performed over a longer period of time.

false

Although the Food Exchange System is not a rigid diet plan, it has the following minimum requirements: 2 starch/bread exchanges, 5 skim milk exchanges, 4 lean meat exchanges, 2 vegetable exchanges, and 2 fruit exchanges.

false

An electrolyte deficiency could impair physical performance; therefore, supplements, above normal electrolyte nutrition enhance performance.

false

As you exceed 50 percent of your VO2 max, you begin to rely more and more on fat as an energy source.

false

Available research supports the beneficial effect of a vegetarian diet upon physical performance capacity.

false

Body Mass Index below 18.5 is considered a symptom of malnutrition.

false

Calorimeters were developed to measure chemical, as well as, mechanical energy.

false

During times of excessive stress, when circulation is attempting to regulate both body temperature and blood pressure, control of blood pressure is impaired since body temperature regulation becomes a priority.

false

Ephedra has joined the list of substances banned by the International Olympic Committee and the World Anti-Doping Agency for use during competition and training.

false

Epidemiological research involves studying large populations to find a cause and effect relationship between two or more variables.

false

Exercise training is second only to proper nutrition when one considers a means to enhance physical fitness.

false

For weight control purposes, you should exercise at a low percentage of your VO2 max so that a greater percent of the energy expended is obtained from fat

false

Glycerol supplementation is considered safe for diabetic athletes.

false

Heredity and environmental factors both contribute to obesity, thus in some instances an individual is not capable of achieving and maintaining a desirable body weight.

false

Higher intensity exercise increases blood flow to the intestines, which will in all probability increase absorption.

false

In addition to the health risks associated with anabolic steroids, chemical analysis has revealed some potentially hazardous constituents in these "homemade" drugs.

false

In order to meet the needs of a weight gaining program, protein or amino acid supplementation is generally necessary

false

Individuals who desire to experiment with long-term ginseng supplementation should consult with their physicians because ginseng may exacerbate various health problems

false

Insensible perspiration is the major source of sodium chloride loss in the body and accounts for approximately 30 percent of body water loss.

false

Interval training alternates periods of rest and exercise, but for the exercise to be truly effective for weight control, the target HR must be met for a continuous time allotment.

false

It is not possible to obtain a healthful diet at a fast-food restaurant due to the high-fat content of foods served there.

false

It is relatively simple to predict your exact metabolic rate from your exercise heart rate, if a basic formula is followed.

false

Laboratory tests are necessary to measure the contribution of the oxygen system during exercise, although this is the least commonly used technique for measuring exercise intensity.

false

Large-muscle activities and local isolated-muscle exercises are equally beneficial in reducing body fat stores.

false

Low serum ferritin levels do not necessarily reflect low iron levels in the muscles

false

Magnesium supplementation has been shown to lower blood pressure.

false

Most studies indicate human growth hormone has been shown to have an ergogenic effect on muscle size, strength, and power in both young and older men

false

No single factor is more frequently responsible for obesity than overeating.

false

Oral rehydration therapy was developed by medical scientists to decrease mortality from diarrhea, but as yet has produced no application for sports activities

false

Physical activity must be strenuous to achieve any significant health benefits.

false

Research has revealed that 40 percent of adult men and 55 percent of adult women are satisfied with their current body weight.

false

Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only

false

Resistance-training should be avoided by the elderly

false

Some research suggests that adiponectin may affect dopaminergic neurons in the brain, possibly increasing secretion of dopamine, which induces sensations of pleasure that may be involved in long-term regulation of body weight.

false

The ATP-PC system predominates during the longer sprints and middle distance runs.

false

The American College of Sports Medicine and the American Diabetes Association note that participation in regular physical activity improves blood glucose control and can prevent or delay type 1 diabetes

false

The FDA has no standards for health claims that are permitted on food labels.

false

The MET is a unit that represents multiples of the thermal energy expenditure rate.

false

The National Cancer Institute estimates that less than 20 percent of all cancers are linked in some way to diet.

false

The amount of ingested fluid that enters the circulatory system depends upon two factors: gastric absorption and intestinal absorption.

false

The apocrine sweat glands are primarily involved in temperature regulation.

false

The average adult body weight is approximately 70 percent water.

false

The basic premise behind the key-nutrient concept is that if five key nutrients are adequately obtained in your diet, you will probably receive an ample supply of all nutrients essential to humans

false

The hunger center and satiety center are located in the medulla.

false

The lactic acid system predominates in short, powerful bursts of muscular activity.

false

The lactic acid system, like ATP, is a direct source of energy for muscular contraction.

false

The maximal recommended weight loss per week without medical supervision for growing children is 2 pounds per week.

false

The most important principle in all resistance-training programs is the principle of recuperation.

false

To increase your daily energy expenditure, concentrate on heavy physical activities and incorporate them into your lifestyle three times per week.

false

Under normal conditions, exercise duration is the key factor in determining whether carbohydrate or fat is used.

false

Unlike zinc which serves as a cofactor for many enzymes, iron only functions as a component of heme in hemoglobin and myoglobin for oxygen transport and delivery to cells

false

Weight training during water loss will significantly increase the resting energy expenditure

false

When you are exercising in the heat and sweating, the concentration of electrolytes in the blood and other body fluids actually decreases.

false

Normal body water level is normohydration, while loss of body water results in hyperhydration.

false, it is hypohydration

potassium deficiency can occur do to

fasting, diarrhea, use of diuretics hypokalemia -- consequences???

This is an important energy source for low or moderate aerobic exercise that lasts 20 minutes or longer

fat

heat exhaustion signs and symptoms

fatigue and dizzines-- key sign rapid pulse, nausea, unsteady walk, chills or goose bumps, headache, vomiting, muscle cramps, temp <104 resolved with body cooling and fluid intake

Which of the following blood measures provides an assessment of an athlete's current iron storage level?

ferritin

Which of the following has the least amount of calories as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association?

five servings of vegetables

Which of the following would be considered a component of health-related fitness?

flexibility

Vitamins for blood health:

folate, B-12, K

The GRAS list contains:

food additives believed to be safe

Caffeine may be classified as a

food ingredient, dietary supplement, drug, stimulant ALL THE ABOVE

sodium chloride (table salt)

food sources of Cl

brewer's yeast grains and cereal products

food sources of Cr

organ meats liver, seafood, nuts, seeds, legumes and grains

food sources of Cu

fish and products of fish tea

food sources of F

meat, eggs, veg's, cereal, liver and fortified cereal

food sources of Fe

seafood iodized table salt

food sources of I

oranges, bananas, broccoli, leafy green veg's, fresh meat, whole grains, milk products

food sources of K

plant origin whole grains, cereal products, teas

food sources of Mg

adequate protein = adequate S meat, eggs, milk, cheese, legumes, nuts

food sources of S

depends on how much is in the soil animals graze on seafood, kidney and liver grains, seeds, fruit, veg's

food sources of Se

meat (greatest) seafood - oysters legumes whole grains

food sources of Zn

part of all living tissue & found in all animal and plant cells. is sufficient in natural food supply of all animals high protein food are high in P primary sources - milk, meat, fish, eggs

food sources of phosphorus

45. Which type of food contains the most preformed vitamin A

foods from animals

iron RDA

for men: 8mg women: 15 mg pregnant women: 27

sports anemia

form of anemia associated with endurance training

Three monosaccharides important in nutrition are:

fructose, glucose, and galactose

Per serving, which of the following food exchanges contains the greatest amount of carbohydrates in grams?

fruit

Minimize the amount of equipment and clothing worn by the athlete in hot or humid (or both) conditions. For example,

full football uniform prevents sweat evaporation from more than 60% of the body.Consult Figure 2 for possible equipment and clothing recommendations. When athletes exercise in the heat, they should wear loose-fitting, absorbent, and light-colored clothing; mesh clothing and new-generation cloth blends have been specially designed to allow more effective cooling.

Orange juice fortified with calcium to help build strong bones is an example of a(n): a.phytochemical. b.functional food. c.organic food. d.convenience food.

functional food

bone and tooth formation blood clotting muscle and nerve action metabolic reactions

functions of Ca

helps maintain water and acid balance digestion and respiration

functions of Cl

component of organic complex glucose tolerance factor which stimulates action of insulin

functions of Cr

called the "iron twin" energy production and hemoglobin synthesis

functions of Cu

prevent dental caries

functions of F

hemoglobin synthesis general metabolism

functions of Fe

water balance metabolic reactions muscle action insulin release BP

functions of K

component of cell enzymes (catalyze many metabolic reactions)

functions of Mg

widespread metabolic functions found in all body cells 1. general metabolism 2. protein synthesis 3. muscle action 4. basal metabolic rate

functions of Mg

hair skin nails general metabolic functions vitamin structure collagen structure

functions of S

is present in all body tissue except adipose essential part of antioxidant enzyme glutathione peroxidase which protects lipids in cell membrane from oxidative damage 1. it is protein in center of teeth 2. converts thyroid hormone to T3 3. antioxidant defense system of body w/ vit c

functions of Se

enzyme constituent immune System other functions 1. stabilized pro-hormone storage form of insulin in pancreas 2. protects RBC from oxidative damage 3. taste / smell acuity

functions of Zn

bone and tooth formation energy metabolism acid-base balance

functions of phosphorus

The main function of carbohydrates in the body is to:

furnish the body with energy

All of the following are considered to be high-quality proteins except: A.fish. B.eggs. C.milk. D.gelatin.

gelatin

Protein RDA

given the height and weight

carbohydrates

gives your body most of its quick energy

A healthy pancreas secretes _____ into the blood between meals and _____ right after a meal.

glucagon;insulin

The production of glucose from protein or fat is called:

gluconeogenesis

The primary source of energy for the brain and nervous system under normal conditions is:

glucose

After the first day or so of fasting, most of the body's stores of --- are depleted.

glycogen

Surplus dietary carbohydrate is first stored as:

glycogen

The stored form of glucose in the body is called:

glycogen

The metabolic breakdown of glucose to pyruvate is called:

glycolysis

trace (microminerals)

group of minerals required by the body in amounts less than 100 mg/day

major (macrominerals)

group of minerals required by the body in amounts of more than 100 mg/day

Men have a higher BMR than females because they:

have more lean tissue

Headache, disorientation, and a rectal temperature above 105-106 degrees are clinical findings of

heat stroke

The most potentially dangerous heat illness is

heat stroke

heat illnesses

heat stroke, heat exhaustion, heat cramps, dizziness and fainting

The best-known role of vitamin D is to: a. act as an antioxidant. b. help synthesize proteins that help clot the blood. c. help maintain blood calcium and phosphorus levels. d. release energy from the energy nutrients.

help maintain blood calcium and phosphorus levels. Vitamin D is the best-known member of a large cast of nutrients and hormones that interact to regulate blood calcium and phosphorus levels, and thereby maintain bone integrity. See page 235

risk factors of osteoporosis

heredity, race, gender, menstrual status, age, exercise, diet, tobacco, alcohol, stress, medications, hormonal status

The form by which cholesterol is transported in your blood may be related to the development of atherosclerosis. In general,

high levels of high-density lipoproteins, which act in a process known as reverse cholesterol transport, appear to lower the chances of developing atherosclerosis

To train for strength you should combine --- resistance with a --- number of repetitions

high; low

The protein requirement of a child as compared to an adult is:

higher

The resting energy expenditure is

higher during adolescence than during adulthood

by amount in the body

how are minerals classified?

117

how many known elements are there?

how many of the 117 known elements are essential to life?

how many trace minerals are there?

2 %

how much total body weight is calcium? most of which is in the bones

The term "unsaturated fat" means that:

hydrogens are missing in the fatty acid chains

During prolonged endurance exercise in the heat, excessive intake of water and inadequate intake of salt may lead to a dangerous health condition known as

hyperkalemia

chloride excess

hypertension

Excessive loss of sweat during exercise in the heat will lead to a body condition known as

hypohydration

Excessive loss of sweat during exercise in the heat will lead to a condition in the body known as

hypohydration

TRH (thyrotropin-releasing hormone)

hypothalamus excretes?

Which of the following statements relative to exercise and body temperature is FALSE?

if an equal amount of fluid is consumed, carbohydrate solutions are more effective than plain water as a means to control body temperature during short-term exercise

tissue health

if the absorbing intestinal surface is affected by disease, its absorptive capicity is greatly diminished

deficiencies of vit E

impaired oxygen transport due to RBC damage, reduced vo2 max

The disorder of bulimia, which is often characterized by the binge-purge syndrome, is found

in individuals across the body-weight spectrum.

Plan rest breaks to match the environmental conditions and the intensity of the activity. Exercise intensity and environmental conditions should be the major determinants in deciding the length and frequency of rest breaks. If possible, cancel or postpone the activity or move it indoors (if air conditioned) if the conditions are ''extreme or hazardous'' or ''very high'' or to the right of the circled line. General guidelines during intense exercise would include a work: rest ratio of 1:1, 2:1, 3:1, and 4:1 for ''extreme or hazardous'' or ''very high'', ''high,'' ''moderate,'' or ''low'' environmental risk, For activities such as football

in which equipment must be considered, please refer to Figure 2 for equipment modifications and appropriate work: rest ratios for various environmental conditions. Rest breaks should occur in the shade if possible, and hydration during rest breaks should be encouraged.

Exercise in the heat is associated with accelerated fatigue due to a. increased muscle glycogen utilization. b. increased free radical production. c. increased lactate production. d. all of the above.

increased muscle glycogen utilization. increased free radical production. increased lactate production. d. all of the above.

Notify local hospital and emergency personnel before mass participation events to inform them of the event and the

increased possibility of heat-related illnesses.

proteinuria

increased protein in urine, exercise may cause elevated pro in urine

Although caffeine is generally regarded to be a relatively safe drug when consumed in moderate amounts, research suggests one of the following may be a health risk associated caffeine intake via coffee or tea

increased risk of high blood pressure

Research suggests that proper resistance training may confer some significant health benefits. Which of the following is least likely?

increased testosterone levels to help reduce serum HDL-cholesterol.

An essential nutrient is the same as Nonessential Indispensable Dispensable None of these

indispensable

rehydration- involuntary dehydration

ingest fluids during prolonged exercise minimizes the rise in core temp reduce stress on the cardiovascular system- due to better water balance in the blood and other fluid compartments

The hormone that moves from the blood into the cells is:

insulin

The hormone that moves glucose from the blood into the cells is:

insulin

Iron is important in the body because it is:

integral constituent of hemoglobin

1. food form 2. interaction of 3 hormones (vit. D, PTH, calcitonin)

intestinal absorption of Ca depends on

Absorption of vitamin B12 requires: a. iron. b. extrinsic factor. c. intrinsic factor. d. niacin.

intrinsic factor, a compound made by the stomach,

All of the following types of drugs can interfere with the body's use of folate EXCEPT: a. aspirin. b. intrinsic factor. c. oral contraceptives. d. antacids.

intrinsic factor.

10. Goiter is a deficiency disease of the thyroid caused by insufficient what

iodine

Pica is a behavior seen in some people who are deficient in:

iron

Pica us a behavior seen in some people who are deficient in:

iron

What is the most common nutrient-deficiency disorder in the US?

iron deficiency anemia

adolescent girls and women of childbearing age who consume poor diets low-income adolescent boys athletes vegetarians elderly w/ poor diet

iron deficiency anemia

calorie

is a measure of the energy in food

nutritional supplement

is an amount of vitamins or minerals that is taken as a liquid or pill in addition to the food in a persons diet

A type I muscle fiber

is called a slow-twitch red fiber.

Research regarding athletes using herbals as effective erogenic aids

is limited because much of what we know about the efficacy of herbal supplements is based on anecdotal data and poorly controlled studies

Research regarding athletes using herbals as effective ergogenic aids...

is limited because much of what we know about the efficacy of herbal supplements is based on anecdotal data and poorly controlled studies.

Magnesium

is so widely available in foods that no purely dietary deficiency has been reported

The "settling point" theory

is supported by comparing the Pima Indians living in the United States with those living in Mexico

Nutrient density

is when a food possesses a significant amount of specific nutrients per serving relative to its caloric content.

amino acids that are both glucogenic and ketogenic

isoluecine Threonine Phenylalanine Tyrosine Tryptophan

Research generally supports the theory that caffeine may enhance performance in long distance endurance events. Which of the following is the LEAST likely hypothesis?

it decreases the use of both free fatty acids and muscle glycogen

Research generally supports the theory that caffeine may enhance performance in long-distance endurance events. Which of the following is the least likely hypotheses?

it decreases the use of both free fatty acids and muscle glycogen.

Aerboic-type exercise may be an effective part of a comprehensive weight-control program for all of the following reasons except which one?

it helps reduce body water stores.

All of the following are correct about beriberi EXCEPT: a. it was first observed in East Asia where polished rice was a staple food. b. it is characterized by loss of sensation in the hands and feet, muscular weakness, and paralysis. c. it is due to a niacin deficiency. d. in alcoholics, it is known as Wernicke-Korsakoff syndrome.

it is due to a niacin deficiency.

Which of the following statements about sweat is FALSE?

it is hypertonic compared to body fluids

Which of the following statements regarding hyponatremia during exercise is FALSE? it is more common in heat-unacclimatized than heat-acclimatized individuals it is more common in faster runners who complete marathons in 3 hours or less it is more common in females than in males it is more common in individuals with high sweat sodium concentrations it is more common in individuals who consume excessive amounts of plain water before, during and after exercise

it is more common in faster runners who complete marathons in 3 hours or less

Aerobic type exercise may be an effective part of a comprehensive weight control program to reduce excess body fat for all of the following reasons EXCEPT which one?

it will increase the resting metabolic rate for a short time after the exercise period

An example of a behavior-modification program for a weight-loss program is:

keep a record of our eating habits so you can see what situations cause you to overeat.

Which of the following compounds is a disaccharide?

lactose

Which of the following is the principal carb. in milk? A.galactose B.fructose C.sucrose D.lactose

lactose

Which of the following is the principal carbohydrate in milk?

lactose

Fast food contributes to obesity because it generally provides:

large portions and energy-dense foods

vitamins

large, complex, organic compounds

Which food exchange has the greatest percentage of its calories derived from fat?

lean meat

sweating and electrolye losses

light sweating- sodium and chloride are reabsorbed from tubule of the sweat gland heavy sweating- movement is too fast from much absorption- sodium and chloride losses are greater

Excessive intake of iron can lead to a condition called hemachromatosis, which damages which organ in the body?

liver

Excessive intake of iron can lead to a condition called hemochromatosis which is damage to which organ in the body?

liver

Which of the following is the body's metabolic organ?

liver

Excess glucose in the blood is converted into glycogen and stored primarily in the:

liver and muscles

126. Which of the following foods supplies the most vitamin A

liver, sweet potstos, carrots

Which of the following are all risk factors for the development of exercise-associated hyponatremia?

long event, weight gain during event, large intake of fluids, high sodium loss in sweat

female athlete triad

low energy availability/disordered eating FHA/ amenorrhea low BMD/ osteoporosis - seen in female endurance athletes and those involved in weight control sports (gymnastics, figure skating)

Which of the following food exchanges contains the most Calories per serving?

low-fat (2%) milk

heat exhaustion risk factors

main risk factor in dehydration other risk factors: inadequate salt replacement over days, high body mass index

An important function of chloride in the body is to:

maintain fluid balance

sodium functions

maintenance of normal body fluid balance and osmotic pressure control of normal blood pressure critical for nerve impulse transmission and muscle contraction plays a role in acid base balance

Function of phosphorus

major mineral in bone, second only to calcium in quanity

Chloride (Cl)

major negative ion in extracellular fluid involved in body water balance regulation of electrical potentials across cell membranes formation of HCl

All of the following are laboratory techniques used to measure the role of the lactic acid system in exercise EXCEPT

maximal oxygen uptake

heat cramps

may be caused by excessive loss of sodium, potassium, calcium or magnesium may be caused by salty sweating- triad of salt loss, fluid loss, and muscle fatigue actual cause- not known seems to respond to salt intake and rest

sodium loading

may expand plasma volume decrease RPE (rate of perceived exertion) greater time to exhaustion limited studies

Which food exchange is the best source of zinc, iron and copper in regards to the concept of bioavilability

meat

Which food exchange is the best source of zinc, iron, and copper in regards to the concept of bioavailability?

meat

Which of the following contains the least amount of calcium?

meat

Which food groups are highest in PROTEIN? Starch & veggies Meat & milk Fruit & fat None of these

meat and milk

In the exchange lists, high-fat foods are usually found in which two exchanges?

medium fat meat and whole milk

pernicious anemia

megaloblastic(larger than normal RBC), usually caused by inability to absorb B12, not diet deficiency (rare)

Which of the following statements concerning trace minerals is false?

mercury is essential for carbohydrate metabolism

major factors that influence body temp

metabolism - energy utilized by the body to exist - will vary from person to person- 5 kcal/L O2 consumed per min. 70-80% of energy produced is wasted

monitoring hydration status

methods: isotope dilution- deuterium oxide plasma solutes 24 h urine collection- volume daily monitoring- practical, easy to administer and understand

One example of a micronutrient is

minerals

mechanical or chemical digestion

minerals do not require a great deal of _____ before absorption? (unlike carbs, proteins and fats)

plasma proteins or mineral-specific transport proteins

minerals enter blood circulation bound to _____ or _______?

food form

minerals from animals sources usually are more readily absorbed than those from plant sources

body need

more is absorbed if the body is deficient than if the body has enough

According to the recent American College of Sports Medicine Position Stand on physical activity and weight loss, how many minutes of exercise per week has been associated with clinically significant weight loss.

more than 250

rehydration

most effective for enhancing performance used to replenish fluids loss associate with?? voluntary and involuntary dehydration- may improve performance above dehydration state

milk and milk products

most important food sources for calcium

The digestive tract begin at the -- and ends at the --.

mouth;anus

Which body fuel can be utilized for both aerobic and anaerobic energy production?

muscle glycogen

Although research indicates caffeine may be an effective ergogenic aid for variety of exercise endeavors, research is lease supportive of its ergogenic effect on which of the following?

muscular strength

An essential amino acid:

must be supplied by the diet

Trans-fatty acids are:

naturally found in some foods

glycerol ergolytic?

nausea, vomiting, headaches

An essential fatty acid is one which:

necessary and must be supplied by the body

A dietary deficiency of vitamin A can produce:

night blindness

42. The deficiency condition of insufficient vitamin A in developing countries may lead to which vision problem

night blindness, xerppthalmia

For the purpose of gaining weight, which type of resistance-training equipment is best according to research findings, provided equal amounts of resistance work are done on each?

no equipment is better than any other

What is not a function of caffeine?

none are correct

Storage form of CHO is glycogen Storage form of FAT is triglyceride Storage form of PRO is... Polypeptides Amino acids Enzymes Hormones None of these

none of these

during exercise- is thirst a good indicator of fluid need?

not really, does not develop until 1-2% of body weight is lost

chemical substances that are found in food are...

nutrients

Develop event and practice guidelines for hot, humid weather that anticipate potential problems encountered based on the wet-bulb globe temperature (WBGT) or heat and humidity as measured by a sling psychrometer the number

of participants, the nature of the activity, and other predisposing risk factors. If the WBGT is greater than 28C (82F, or ''very high''), an athletic event should be delayed, rescheduled, or moved into an air-conditioned space, if possible. It is important to note that these measures are based on the risk of environmental stress for athletes wearing shorts and a T-shirt; if an athlete is wearing additional clothing (i.e., football uniform, wetsuit, helmet), a lower WBGT value could result in comparable risk of environmental heat stress. If the event or practice is conducted in hot, humid conditions, then use extreme caution in monitoring the athletes and be proactive in taking preventive steps. In addition, be sure that emergency supplies and equipment are easily accessible and in good working order. The most important factors are to limit intensity and duration of activity, limit the amount of clothing and equipment worn, increase the number and length of rest breaks, and encourage proper hydration. Modify activity under high-risk conditions to prevent exertional heat illnesses. Identify individuals who are susceptible to heat illnesses. In some athletes, the prodromal signs and symptoms of heat illnesses are not evident before collapse, but in many cases, adept medical supervision will allow early intervention.

Which of the following is a rich source of monounsaturated fat?

olive oil

"Silent killer"

osteoporosis causes no pain

1. inadequate Ca intake 2. poor absorption 3. lack of physical activity

osteoporosis depends on these 3 factors

A sports drink may be indicated when time surpasses how many minutes, or if weight loss is more than how many pounds during a workout?

over 60 minutes, or more than 5-6 pounds.

The basic principle for all resistance (weight training) programs is the __________ principle.

overload

Which of the following is the key principle underlying the adaptations to exercise that may provide a wide array of health benefits, and incorporates the intensity, duration, and frequency of exercise?

overload

Which system produces ATP via the Krebs cycle?

oxygen

iron is critical for what energy system

oxygen energy system

Which of the following organs is the primary source of digestive enzymes? A.pancreas B.gallbladder C.small intestine D.liver

pancreas

Alcohol, when consumed in small amounts (one to two drinks), may exert what is called a...

paradoxical stimulation effect

Check the environmental conditions before and during the activity, and adjust the practice schedule accordingly. Schedule training sessions to avoid the hottest

part of the day (10 AM to 5 PM) and to avoid radiant heating from direct sunlight, especially in the acclimatization during the first few days of practice sessions

Which of the following foods does not contain cholesterol? A.eggs B.cheese C.milk D.peanut butter

peanut butter

The mineral that is least likely to be deficient in anyone's diet is:

phosphorous

Which mineral is theorized to be an effective ergogenic aid for runners, because it may possibly increase the delivery of oxygen to the muscle cell by facilitating its release from hemoglobin?

phosphorus

rare if intake is greater than Ca for long period bone resorption may occur UL - 4 g/day 9 to 70 yr old

phosphorus toxicity

predisposing factors- heat injury

poor physical fitness gender not a factor age- older individuals more at risk obesity previous heat illness acclimitization

potassium (K)

positive ion -maintenance of body fluid -generation of electrical impulses in nerves and muscles -helps in transport of glucose into muscle cells, storage of glycogen - production of high energy compounds (ATP, creatine phosphate)

what is essential for muscle building?

positive kcal intake & lots of hard work

Conduct a thorough, physician-supervised, pre-participation medical screening before the season starts to identify athletes

predisposed to heat illness on the basis of risk factors and those who have a history of exertional heat illness.

Type IIb muscle fibers

produce energy primarily by anaerobic processes.

The oxygen system

produces ATP in rather large quantities from other energy sources in the body.

gluconeogenesis

producing glucose from non-CHO source, protein is used for gluconeogenesis

Supplements such as DHEA and Androstenedione are termed ---- because they are precursors for testosterone and are thus theorized to increase muscle mass and decrease body fat.

prohormones

Health problems associated with use of ephedra include all of the following EXCEPT

prolonged extreme elation

Health problems associated with use of ephedra include all of the following except

prolonged extreme elation

exercise in the heat- replacement of losses

proper hydration- probably most important. increase fluid loss. increase cardiovascular strain-enhance performance, prevent some heat illnesses

Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?

protein

contribution of this macronutrient to energy of fueling muscles is generally small

protein

protein (20-30%)

What happens when the diet is lacking an essential amino acid?

protein synthesis will be limited

Resistance to disease is dependently largely on the body's:

proteins

The major digestive work in the stomach is the initial breakdown of:

proteins

Fat functions in the body to:

provide energy

In the first few days of fasting, body protein is used primarily to:

provide glucose

60. Vitamin B6, also known as is essential for releasing energy from ______________ and is also important for the ___ system

pyridoxine, nervous system.

Minimize warm-up time when feasible, and conduct warm-up sessions in the shade when possible to minimize the

radiant heat load in ''high'' or ''very high'' or ''extreme or hazardous'' conditions

When exposed to oxygen, fats can become:

rancid

potassium deficiency

rare -lose fruit and vegetable intake will be a low (K) intake in body - high processes food intake - potassium balance is regulated by aldosterone

chloride deficiency

rare can develop within a day- likely due to excessive losses- vomiting, copious sweating, ingestion of water only during exercise

receptors in the hypothalamus in the brain

Increasing research suggests that moderate alcohol consumption, or "low risk" drinking, may decrease the risk of CHD and all-cause mortality. All of the following, except which, are hypothesized to contribute to this reduced risk?

reduced caloric intake, induced weight loss, and prevented metabolic syndrome (reduce risk: a relaxation effect and reduced anxiety, decreased platelet aggregability (decreased possibility of blood clots), increased blood flow to the brain, and an increase in HDL-cholesterol)

As discussed in lecture estrogen protects bone density by

reducing bone resorption

osteomalacia

refers to a softening of your bones, often caused by a vitamin D deficiency, results from a defect in the bone-building process

Which of these methods of food storage would maximize the retention of the vitamins in a food item? a. leave out on a kitchen counter b. store the food in an oven c. refrigerate d. leave on top of a refrigerator

refrigerate. As discussed on page 227, vitamins are organic compounds and thus tend to break down if they are not kept at cool temperatures such as those found in refrigerators. See Table 7-5 on page 247 for more tips for preserving vitamins when preparing or storing foods.

Which of the following substitutes would not save Calories in a diet plan?

regular hard stick margarine in place of butter

Which of the following substitutes would not save Calories in a diet plan?

regular hard-stick margarine in place of butter

The number of times you perform a specific exercise is referred to as

repetitions

post exercise

replace fluid and electrolyte deficit drink 1.5 L for every kg bw lost protein may help minimize alcohol intake

The fat-soluble vitamins:

require bile for absorption

diet provides enough 18 - 24 yr : 1000 mg/day 25 yr and up : 600 mg/day

requirements of Phosphorus

All of the statements concerning resistance-training and its relationship to health are true EXCEPT

research has shown that weaknesses in the musculature of the abdominal wall can be strengthened if proper lifting techniques are used.

A good food source of iodine is:

seafood

The liver:

secretes bile

Sodium is a mineral element and is one of the principle positive ions. Sodium

serves primarily to help maintain normal body-fluid balance and osmotic pressure in the extracellular fluids

Sodium is a mineral element and is one of the principle positive ions. Sodium

serves primarily to hep maintain normal body-fluid balance and osmotic pressure in the extracellular fluids

The Settling-Point Theory

set point can be modified and in case of weight hain, reset at a higher level

The standing lateral raise is designed to have the greatest effect on which group of muscles?

shoulder

The component that distinguishes one amino acid from another is its:

side group

mineral elements

single atoms that are simple when compared to vitamins

Good food sources of vitamin B12 include: a. dark green vegetables, corn, and cabbage. b. sirloin steak, cottage cheese, and tuna. c. citrus fruits, dairy products, and zucchini. d. potatoes, broccoli, and whole-wheat bread.

sirloin steak, cottage cheese, and tuna. Vitamin B12 is present only in foods of animal origin. See pages 256, 257

The effects of a deficiency of Vitamin D are most readily observed in the:

skeletal system

Per serving, which of the following food exchanges contains the greatest amount of protein in grams?

skim milk

BMR is lowest during:

sleep

Zinc is found in virtually all tissues in the body and

small amounts of zinc supplements do not appear to pose any major problems to the healthy individual.

Where are the jejunum and ileum located? A. upper and lower esophageal sphincters B. duodenum C. small intestine D. Can't believe you asked this E. none of these

small intestine

The primary regulator of extracellular fluid volume is:

sodium

Which of the following is most limited in the DASH diet?

sodium

Of the drugs and supplements discussed in this chapter, which have the most research supporting their ability to enhance exercise or sports performance?

sodium bicarbonate and caffeine

Which of the following ergogenic aids are currently permitted for use by athletes in all sports competitions according to the doping list created by the World Anti-Doping Agency?

sodium bicarbonate and caffeine

exercise less than 2 hours

sodium losses not normally a problem fluid replacement beverage? water-- excessive electrolyte losses not likely-CHO stores not depleted

major electrolytes in the body

sodium, potassium, chloride, bicarbonate, sulfate, magnesium, calcium

diffusion

some minerals require active transport to be absobed, others enter cells by ______ ?

vegetarian

someone who does not eat meat or animal products, you may need a supplement

Which of the following is not a health-related fitness component? Flexibility Body composition Muscular strength Speed Cardiovascular fitness

speed

skin wetting

sponging the head and torso with cold water using water spray cool the skin and offer psychological relief reductions in core temp?

Where does most of the digestion of proteins occur? Mouth Stomach Small intestine Jejunum None of these

stomach

cortisol

stress hormone, from the adrenal gland, CATABOLIC

electrolyte

substance which, in solution, conducts and electric current

very long duration activities >4 hours

substantial sodium losses lesser amounts of potassium, magnesium, calcium and chloride careful consideration of fluid and electrolyte replacement

antioxidant enzymes the body makes on its own

superoxide dismutase, glutathione peroxidase, catalase (help neutralize free radicals & prevents cellular damage)

Exercise and body temperature are associated in all EXCEPT which of the following ways?

sweating produces a cooling effect regardless of whether it vaporizes or drips off the body

sodium sources

table salt 1 teaspoon contains 2,000 mg

Anabolic/ androgenic steroids (AAS) are drugs popular with individuals with muscle dysmorphia, or those who desire to increase muscle mass even though already very muscular. AAS are designed to mimic mainly the anabolic effects of which natural hormone in the body?

testosterone

The essential nutrients are those:

that must be obtained from foods

physical properties

the absorptive method for each mineral depends on its what?

nutrients

the chemicals in food that are needed by cells

How does soft drink consumption contribute to poor bone health? a. the consumption of soft drinks often displaces the sugars required for calcium absorption b. the consumption of soft drinks promotes the excretion of fluoride c. the consumption of soft drinks kills the intestinal bacteria that produce vitamin K d. the consumption of soft drinks often displaces vitamin D-fortified milk in the diet

the consumption of soft drinks often displaces vitamin D-fortified milk in the diet. Unless it is diet soft drinks that are being consumed, soft drinks are high in sugar. As discussed on page 236, teenagers may choose to consume soft drinks rather than vitamin D-fortified milk. Vitamin D (page 235), unlike added sugars, is required for the absorption of calcium and phosphorus, two minerals essential to bone health. Vitamin D also plays a role in the regulation of calcium balance within the body

Adapt athletes to exercise in the heat (acclimatization) gradually over 10 to 14 days. Progressively increase

the intensity and duration of work in the heat with a combination of strenuous interval training and continuous exercise. Well-acclimatized athletes should train for 1 to 2 hours under the same heat conditions that will be present for their event In a cooler environment, an athlete can wear additional clothing during training to induce or maintain heat acclimatization. Athletes should maintain proper hydration during the heat-acclimatization process.

where is Vit A stored

the liver and adipose tissue

Fat-soluble vitamins are absorbed into ________; water-soluble vitamins are absorbed into ________. a. the lymph; capillaries b. capillaries; capillaries c. capillaries; the lymph d. the lymph; the lymph

the lymph; capillaries. As discussed on pages 227-228 and seen in Table 7-2 (page 228), fat-soluble vitamins, like other fat-soluble nutrients, are absorbed into the lymph and then are transported in the blood bound to transport proteins. In contrast, like other water-soluble nutrients, water-soluble vitamins are absorbed directly into the watery medium (blood) contained within capillaries.

Which of the following statements is false?

the major electrolytes founds in sweat are calcium and potassium

Which of the following statements is FALSE?

the major minerals found in sweat are calcium and potassium

iron deficiency anemia

the most common nutritional deficiency in america. can lead to feelings of weakness and tiredness.

exertional heat stroke

the most dangerous heat injury rectal temp >104 degree f

heart disease

the number one cause of death in the united states, and can be prevented in many ways

Provide an adequate supply of proper fluids (water or sports drinks) to maintain hydration and institute a hydration protocol that allows the maintenance of hydration status. Fluids should be readily available and served in containers that allow adequate volumes to be ingested with ease and with minimal interruption of exercise. The goal should be to lose no more than 2% to 3% of body weight during

the practice session (due to sweat and urine losses). (See the ''National Athletic Trainers' Association Position Statement: Fluid Replacement in Athletes.'')

hematuria

the presence of hemoglobin or myoglobin in urine

sodium (na)

the principal electrolytes in the extracellular fluid DRI?- AI is 1500 mg UL 2300 mg DV 2400 mg-- how does that compare to UL- its higher

malnutrition

the result of not getting enough nutrients for the body to function properly

iodine

the thyroid stimulating hormone controls the uptake of _____ from blood by the thyroid gland depending on the amount it needs to make thyroid hormone (thyroxine)

1. dietary calcium 2. hormonal form of Vit. D 3. estrogens 4. weight-bearing physical activity

therapies that reduce bone loss in osteoporosis include combinations of various factors involved in building bones : (4)

The most highly successful regimen for the treatment of anorexia nervosa involves:

therapy for the individual and the family and comprehensive medical care

Ca and P

these are required for osteoblasts to build bones

All of the following are characteristics of the fat-soluble vitamins EXCEPT: a. they may be toxic in excess. b. they require bile for absorption. c. they dissolve in lipids. d. they are easily absorbed and excreted in urine.

they are easily absorbed and excreted in urine. Water-soluble vitamins are readily excreted in the urine, while fat-soluble vitamins are not readily excreted because they tend to build up in the tissues. See page 228

Foods such as potato chips, candy, and colas are called empty-kcalorie foods because:

they are low in nutrient density

The major drawback of most fad diets is:

they do not create lifestyle changes to support long-term weight control

major mineral

this describes amount of mineral in body not its importance

beriberi

this disease may leave you weak and partially paralyzed, and can eventually lead to heart failure

Iodine

thyroid peroxidase in thyroid cells uses _____ to make thyroid hormone, which in turn regulates the overall rate of body metabolism.

hypothalamus and pituitary gland

thyroid synthesis is controlled by?

When it comes to calcium balance, the priority of the body is:

to maintain blood calcium levels, even at the expense of bone

Implement rest periods at mealtime by allowing 2 to 3 hours for food, fluids, nutrients, and electrolytes (sodium and potassium) to

to move into the small intestine and bloodstream before the next practice.

nutrition

to study the food and its use by the body

major function of vitamin b12

to work asa coenzyme in the process of DNA synthesis and development of RBC

severe dehydration

toxicity of Cl

No UL estimated, none

toxicity of Cr

wilson's disease

toxicity of Cu

nausea, vomiting, diarrhea cardiovascular, CNS, kidney, liver, hemotologic system can all be affected

toxicity of Fe

acne like skin lesions iodine goiter

toxicity of I

kidney excretes into urine but if by supplements to much heart muscles stop beating

toxicity of K

(inhalation toxicity disease) in miners exposed to dust over long periods severe neuromuscular system similar to Parkinson's disease

toxicity of Mg

from supplements only: those w/ renal insufficiency nausea, vomiting, diarrhea

toxicity of Mg

not likely

toxicity of S

brittle hair and nails GI Upset skin rash, garlic like body odor nervous system abnormalities

toxicity of Se

uncommon w/ food but prolonged supplement exceeding RDA = nausea, vomiting, decreased immunity

toxicity of Zn

fats and oils

trace amounts

Which of the following body processes is not dependent upon the presence of calcium in the body fluids? A. blood clotting B. muscle contractions C.transmission of nerve impulses D. transportation of oxygen in the bloodstream

transportation of oxygen in the bloodstream

The main energy source for the oxygen system during exercise of 2 hours in length would be

triglycerides

Which of the following fats predominates in the diet and in the body?

triglycerides

11. Vitamin C, vitamin E, and the mineral selenium act as antioxidants protecting against free radical damage. T/F

true

123. With age, bone breakdown exceeds bone formation because bone is a metabolically active tissue. T/f

true

13. Without intrinsic factor, a substance made in the stomach, vitamin B6 cannot be absorbed. T/F b12

true

14. The chronic or lifestyle diseases diabetes, cardiovascular disease, and hypertension, all basically respond and improve through aerobic activity, eating fruits and vegetables, and reducing fat intake. T/F

true

20. Minerals such as zinc, because they are cofactors for enzymes, can affect behavior and learning, assist in immune function, and be essential to growth, wound healing, sperm production, and taste perception.

true

39. The DASH diet reduces hypertension dramatically by an eating lifestyle high in fruits and vegetables, whole grains, reduced fat dairy products, lean poultry and fish. Results in study were similar to drug therapy. T/F

true

4. In the early stages of bone development, vitamin D is necessary for calcium absorption and utilization to prevent rickets. T/F

true

48. Bioavailability is what determines how much if any of a vitamin or mineral will be absorbed and utilized. T/F

true

5. The water supply is fluoridated to help prevent dental caries. T/F

true

51. Evaporation of water through the skin and lungs and diarrheal loss of water through the intestine are known as insensible losses. T/F

true

52. Although oil is a source of vitamin E, deep fat frying and cooking oil tends to destroy most vitamin E. T/F

true

54. Enrichment and fortification are two ways of commercially restoring vitamin and mineral contents lost in food processing. T/F

true

6. Fasting plasma glucose gives information on the immediate state of blood sugar whereas a hemoglobin A1C gives long term blood sugar control information. T/F

true

61. Folic acid is especially important even before a woman conceives to prevent neural tube defects such as spina bifida. T/F

true

62. Phytic acid found in whole grains, bran, and soy fight calcium, zinc, iron, and magnesium which limits your absorption so it's not a good idea to take a mineral supplement at the same time as a high fiber breakfast cereal. T/f

true

72. The best type of fiber to stabilize Kool-Aid Man's blood sugar is the water insoluble type. T/f

true

8. Sodium chloride and potassium are the electrolytes necessary for normal fluid and acid base balance.

true

86. Probiotics is the name given to healthy gut bacteria. Prebiotics is the name given to their food. T/f

true

91. Diabetes is becoming an epidemic in the United States and other parts of the world. T/f

true

A 5% urea solution is hypotonic to a 10% urea solution.

true

After an athlete is acclimatized to the heat his/her endurance capacity will still be greater with cooler conditions

true

An aerobic exercise proram that involves the large muscles groups of both the arms and legs will be the most beneficial type of program for losing body fat

true

Basal metabolism accounts for about 60% to 70% of total energy use by the body.

true

Certain nutrients in the foods we eat are believed to be promoters of a variety of chronic diseases.

true

Chloride is the major negative ion in the extra cellular fluids and works with sodium in the regulation of body-water balance and electrical potentials across cell membranes.

true

Consumption of 2 drinks per day for men and 1 drink per day for women is unlikely to increase health risks

true

Contemporary treatment for osteoporosis usually involves three components: hormone replacement or drug therapy, calcium supplements, and exercise

true

Deficiency states of phosphorus are rare, but have been known to occur in individuals with certain diseases and in those who have used antacid compounds for long periods of time

true

During the first few days of your diet, about 70% of the weight loss is due to body-water changes

true

Epidemiological research helps scientists identify important relationships between diet and health.

true

Ethyl alcohol is normally classified as a psychoactive drug or nutrient

true

Ethyl alcohol is normally classified as a psychoactive drug or nutrient.

true

For athletes, timing of protein intake may be an important consideration. Research reviews indicate evidence increasingly supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertrophy

true

For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may recommended

true

If an athlete weighs several pounds less from one morning to the next, it is likely that fluid replenishment has been deficent

true

If an athlete weighs several pounds less from one morning to the next, it is likely that fluid replenishment has been deficient.

true

If your diet contains less than 1,600 Calories, it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals.

true

If your diet contains less than 1600 Caloires it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals

true

In general, researchers indicate that genes that affect energy balance in the body appear to be very efficient as a means to promote energy intake and weight gain, but relatively inefficient to promote energy expenditure and weight loss

true

In some instances, extra body fat may actually be beneficial to the human body.

true

Individuals who are sodium sensitive experience an increase in blood pressure, possibly because of a defect in sodium excretion by the kidney. Sodum accumulates in the body and hold fluids, particularly in the blood, thereby raising blood pressure

true

Investigations have noted that the increases or decreases noted in the TEF due to exercise were minor, averaging about 5-9 Calories for several hours.

true

Laboratory research has shown that alcohol ingestion can damange DNA at levels as low as 1-2 drinks

true

Liquid meals should be used primarily as a substitute for precompetition nutrition and should not be used to replace the balanced diet-concept.

true

Nonessential nutrients, or dispensable nutrients, may be formed in the body.

true

Numerous research studies with the dietary supplements DHEA and androstenedione (andro) have shown these products are effective as a means to increase serum testosterone levels and stimulate gains in muscle mass, strength, and power.

true

One symptoms of magnesium deficiency is muscle cramping, which may occur because the low levels of magnesium are not able to block the stimulating effect of calcium on muscle contraction

true

Recent position stands by both the International Society of the Sports Nutrition and the American College of Sports Medicine conclude that caffeine supplementation may help enhance aerobic endurance performance

true

Research findings suggest that protein quality may be an important consideration in promoting muscular hypertrophy with resistance training.

true

Research suggests that alcohol activates the dopamine system, an important part of the brain reward system, and the positive psychological effects may reinforce the desire to continue to consume alcohol and lead to addiction

true

Soda loading involves consuming carefully measured amounts of baking soda prior to an event. It would be expected to enhance performance during events that rely heavily on the lactic acid system for ATP production

true

Some individuals may wish to lose excess body weight for the same reason that other individuals wish to gain weight.

true

Testosterone has been shown to increase strength even without resistance training

true

The bioavilability of iron is so low that to replace the 1.5 mg of iron that is lost from the body daily, 15 mg, would need to be consumed

true

The caffeine content in energy drinks may vary tremendously, with some containing about 500 mg per serving

true

The intensity of our exercise is inversely related to the duration of our exercise.

true

The main reason to use sodium bicarbonate is to help buffer the lactic acid produced when the lactic acid energy system is utilized

true

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores

true

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.

true

The most important factor affecting the metabolic rate is the intensity or speed of the exercise.

true

The most important factor determining which energy system will be used is the intensity of the exercise.

true

The seven macrominearls are so classified because the RDA of each is greater than 100 mg per day or the bone contains more than 5 grams of each

true

The trace minerals fluoride and iodine are used to prevent dental cavities and in the formation of triiodothyronine respectively

true

The vast majority of the energy that is expended by the body on a daily basis is accounted for by the basal metabolic rate.

true

When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat stores in the abdominal area

true

When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat stores in the abdominal area.

true

Zinc is a component of enzymes that are involved in the major pathways of energy metabolism, protein synthesis, the growth process, and wound healing

true

hormones

uptake of some minerals into their target tissue is controlled by ______ ?

The body loses water in a variety of ways. Put the water output mechanisms in order from greatest contribution to fluid loss (1) to least contribution to fluid loss (4) per day.

urine, skin losses, lung respiration, feces

Function of iodine

used as a component in the formation of thyroid hormone

sodium excessive losses

usually induced by prolonged sweating while exercising in the heat

Identify the food group that is best source of beta-carotene.

vegetable group

calcium food sources

vegetables, dark green and others, milk and dairy products

Expressed as a percentage of its total caloric value, which food exchange has the highest protein content?

very lean meat

Which vitamin supplement has caused malformations of a fetus? a. vitamin C b. thiamin c. vitamin B12 d. vitamin A

vitamin A

Ascorbic acid is another name for:

vitamin C

In order to increase the absorption of iron, vegetarians should eat iron-rich plant foods with which of the following?

vitamin C

The absorption of iron-containing foods can double or triple when eaten at the same meal with foods containing:

vitamin C

Which vitamin is the only one that is assigned hormonal status in its active form? A. Vitamin E B. Vitamin K C. Thiamin D. Vitamin D

vitamin D

Which vitamin is mismatched with its deficiency? a. vitamin D - pernicious anemia b. vitamin C - scurvy c. thiamin - beriberi d. niacin - pellagra

vitamin D - pernicious anemia, Vitamin D deficiency is manifested as rickets, while vitamin B12 deficiency is pernicious anemia. See page 236

vitamins that possess antioxidant properties

vitamins E, C, beta-carotene (A)

The nutrients that are primarily responsible for helping to regulate bodily processes are

vitamins, minerals, and protein

gastric emptying influenced by

volume, solute or caloric density, osmolality, drink temp, exercise intensity, mode of exercise, dehydration

Which of the following classifications of physical activity is rated as light, mild aerobic exercise because it is likely to burn less than 5 Calories per minute?

walking at a speed of 2.0 miles per hour

134. The body survives the shortest time if ______________ is lacking.

water

For most athletes who are exercising for less than an hour or not losing significant amount of weight during exercise, the best beverages for replacing fluid losses is ............?

water

ergogenic aspects- oxygen water

water oxygenated before bottling no evidence of enhanced energy and benefits to performance

MyPlate stresses all but which one of the following:

weight loss

oxalic acid

what acid forms with Ca to create a insoluble salt that interferes with absorption of Ca

milk in cooking (soups, sauces, puddings) yogurt, cheese, and ice cream, tofu, fruit juice, cereal, or cereal bars, plants, chinese cabbage, broccoli, collards, kale, turnip greens

what are excellent sources of calcium

rickets osteoporosis tetany - (muscle spasms)

what are some deficiency diseases of lack of Ca

build tissue and activating, regulating, transmitting, and controlling metabolic processes

what are some of the functions of minerals

free ions - in body fluids and covalently bound - combined with other minerals or organic substances

what are the 2 basic forms in which minerals occur in the body?

major mineral and trace minerals

what are the 2 classes of minerals?

food form body need tissue health

what are the 3 factors that influence how much of a mineral is absorbed?

Ca, P, Na, K, Mg, Cl, S

what are the 7 major minerals? (macrominerals)

18 - 50 years - 1000 mg/day 50 or more years - 1200 mg/day more when pregnacy

what are the recommended daily allowances for Ca?

in their ionic forms

what form is minerals absorbed and used in the body?

floride

what forms bond w/ Ca and accumulates in calcified body tissues (bones and teeth)

certain compounds

what found in foods can affect absorption of minerals?

anterior pituitary gland

what gland releases THS?

thyroid stimulating hormone

what is THS

what is critical to the oxygen carrier hemoglobin?

storage form of phosphorus in seeds that human beings cannot directly digest

what is phytic acid

100 mg/day

what is recommended intake of major minerals (macrominerals)

2500 mg/day

what is the UL for calcium

what is the active site of Vitamin B12

100 mg/day

what is the recommended daily intake of trace minerals?

thyroxine

what is the thyroid hormone?

highly unlikely, but kidney stones and decreased intestinal absorption of other minerals (Fe, Zn, Mg, P)

what is the toxicity of calcium?

Na and K

what minerals are the key players in water balance?

500 mg/dose (or less) with meal

when is calcium supplements best absorbed?

iodine

when more thyroxine is needed THS stimulates teh thyroid gland to make up iodine and the _______ to excrete less _____ into the urine.

deficiency disease

when your body doesn't get the nutritions it needs for a long period of time, this can develop

food we eat (the body can not make minerals)

where do minerals come from

point of intestional absorption or points of tissue uptake

where is mineral metabolism usually controlled from

Which is fast absorbing and which PRO is slower absorbing? Casein is fast, whey is slow Whey is slow, casein is fast They are both slow They are both fast Whey is fast, casein is slow

whey is fast, casein is slow

In the exchange lists, high fat foods are usually found in which two exchanges?

whole milk and starch/bread

Which of the following is NOT a possible toxicity symptom associated with vitamin C excesses? a. nausea b. yellowing of the skin c. rashes d. diarrhea

yellowing of the skin

can proteins be made from CHO and fats?

yes, but with major limitations

Who has the greatest need for dietary calcium and thus the highest AI?

youth and adolescents age 9-18 years (1300 mg)

Which of the following should you not recommend to a friend who wishes to develop a weight reduction program?

zero carbohydrate, high-protein diet

Which mineral is essential for wound healing?

zinc

Which of these methods of food preparation would MAXIMIZE vitamin loss via food preparation? a. steam b. boil c. cut and consume raw d. microwave for a short period of time

•Cook fruits and vegetables in a microwave oven, or quickly stir fry, or steam them over a small amount of water to preserve heat-sensitive vitamins and to prevent vitamin loss in cooking water. Recapture dissolved vitamins by using cooking water for soups, stews, or gravies. •Avoid high temperatures and long cooking times.

Anthony is a 42-year-old male who recently lost 50 pounds by increasing his exercise and eating small, frequent meals. Now that he is in a weight-maintenance phase, his trainer recommends doing exercise for 90 minutes per day, most days of the week, at 60-70% of his maximum heart rate. How many heartbeats per minute is 60-70% of his max heart rate?

→ 107-125 beats per minute • To find maximum heart rate, subtract age from 220: 220-42=178. To determine 60-70% max heart rate, multiply 178 by 60-70%=107-125 beats per minute.

Ch. 13 Food Drugs and Related Supplements, Chapter 13, Chapter 12, Ch. 11, nutrition exam 3, Chapter 10 Health, Nutrition Chapter 8 : Minerals, Vitamins, Chapter 8 Minerals, chapter three science, Chapter 12, Chapter 8-13 (Final), water, electrolytes...

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