ESN Book Questions Final
to gain 1 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 the amount of protein daily?
1 glass of orange juice, 2 slices of toast, and 1 banana
suppose a young, sedentary woman wanted to lose 5 pounds of body fat in a period of 5 weeks. she now weighs 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 5 pounds by diet only
1,450
the recommended dietary goals for healthy americans suggest that the intake of saturated fat, as a percentage of daily calories, be less than what percent?
10
in the recommendations for a healthy diet from the national academy of sciences, what is the acceptable macronutrient distribution range for protein as a percent of daily energy intake in calories?
10-35
if you were to design an aerobic training program for a 30-year-old individual and wanted that person to maintain an exercise intensity of 60-80% of the predicted HR max (traditional method) as the target heart rate range, what exercise heart rate range would you recommend?
114-152
if a 50-kg body-weight athlete was exercising at an oxygen consumption level of 2.45 liters (2,450 ml) per minute, approximately how many METS would she be attaining?
14
approximately how many calories will a 200-pound individual use while jogging a mile?
145
approximately how much calcium is found in one class (8 ounces) of skim milk?
300 milligrams
if a 2,000 calorie diet contains 100 grams of fat, the percentage of fat calories in the diet is which of the following?
45 percent
the total amount of carbohydrate, as a percentage of the daily calories, that represents the acceptable macronutrient distribution range (AMDR) for americans and canadians is
45-65
which of the following has the least amount of calories per the food exchange system developed by the amercian dietetic association and the american diabetes association?
5 servings of vegetables
if an adult weight 176 pounds, the RDA for protein would be what, in grams?
64
approximately how many calories are in a meal with two starch/bread exchanges, four lean meat exchanges, one fruit exchange, two vegetable exchanges, three fat exchanges, and one skim milk exchange?
715
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
of the following statements concerning the interrelationships between various forms of energy, which one is false?
a kilojoule is greater than a kilocalorie
which of the following is most conducive to the development of atherosclerosis?
a low-density lipoprotein cholesterol of 170 milligrams
a meta-analysis is
a statistical evaluation of a collection of studies in order to derive a conclusion
which of the following groups needs iron the least, as specified by the RDA?
adult males
which of the following is not one of the basic principles of resistance training?
aerobic
what compound in the diet cannot be used to form fat if it is consumed in excess?
all are capable of forming fat
which of the following is a recommendation for the precompetition meal for an endurance athlete who will be competing in warm environmental conditions?
all of the above
which of the following statements relative to an exercise program for weight maintenance or loss is true?
all statements are true
the main function of vitamin e in the body is to act as an
antioxidant
the task of acquiring enough vitamin b12 may pose a problem to vegans who do not eat fortified foods becuse
b12 is found only in animal products
which of the following are true b vitamins?
biotin, niacin, vitamin B6, thiamin, pantothenic acid
which of the following is not needed to calculate the estimated energy requirement (EER)?
body fat percentage
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 of the following is not an acceptable definition for food labels with the listing "free"
calorie free-less than 40 calories per serving
which is most likely to be a complete, high-quality food protein?
cheddar cheese
the bench press exercise is designed to have the greatest effect on which group of muscles?
chest
which of the following is not a recommended dietary guideline associated with the prudent healthy diet?
choose a diet with plenty of simple, refined carbohydrates
most of the b vitamins function in human metabolism as
coenzymes
vitamin a toxicity is most likely to occur from
consuming high-dosage vitamin a supplements
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
a high-quality protein is best described as one that
contains all of the essential amino acids in the proper amounts and ratio
which dietary supplement has the most research supporting its potential to help increase muscle mass and weight gain during a resistance-training program?
creatine
which of the following is not likely to be a cause of fatigue?
depletion of adipose cell fatty acids in a marathon
poor nutrition may contribute to the development of numerous chronic diseases. for example, obesity, high blood pressure, diabetes, and heart disease are most associated with which of the following nutritional problems?
diets rich in fat and calories
which of the following would not contain heme iron?
dried beans
which of the following would be least recommended for someone who wants to gain weight healthfully?
drink more caffeinated beverages
which of the following statements relative to protein metabolism is false?
essential amino acids can be formed in the liver from carbohydrate and nitrogen from nonessential amino acids
which group of athletes is most likely to suffer from nutritional inadequacies?
female gymnasts
fats may be a significant source of energy during exercise of low intensity and long duration. which is the main form of fats used for energy production during low intensity exercise?
free fatty acids from the adipose cells and muscle cells
research has suggested that creatine supplementation may enhance performance in which of the following types of physical performance tasks?
high-intensity exercise lasting 6-30 seconds
a vegetarian-type diet may be more healthful than the current typical american diet for all of the following reasons except which?
higher in iron
following a meal high in simple carbohydrate, which of the following is most likely to occur in the next 1-2 hours?
hyperglycemia, which stimulates insulin secretion following by possible hypoglycemia
which of the following statements relative to the intake of carbohydrates and physical performance is false?
if consumed during exercise, it takes approximately 60-90 minutes for the carbohydrate to find its way into the muscle and be used as an energy source
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
aerobic-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
which of the following statements is not true about vitamin b6?
it is fat soluble and therefore can be stored in the body
which of the following is not one of the potential health benefits of dietary fiber?
it may bind with certain minerals such as zinc and help to excrete them
which of the following would not be regarded as unstructured physical activity, sometimes referred to as activities of daily living?
jogging
an example of a behavior-modification program for a weight-loss program is
keep a record of your eating habits so that you can see what situations cause you to overeat
which energy system would predominate in an all-out, high-intensity, 400-meter dash in track?
lactic acid
supplementation with some amino acids has ben theorized to decrease the formation of serotonin in the brain and possibly help delay the onset of central nervous system fatigue in prolonged aerobic endurance exercise. which amino acids are theorized to do this?
leucine, isoleucine, valine
which essential fatty acids are needed in the diet?
linoleic and alpha-linolenic
excessive intake of iron can lead to a condition called hematochromatosis, which damages which organ in the body?
liver
what two tissues in the body store the most carbohydrate?
liver and muscles
aerobic endurance exercise may have some beneficial effects on the serum lipid profile and help to prevent coronary heart disease (CHD). in particular, what aspects of the serum lipid profile are improved from exercise to help reduce risk of CHD?
lower triglycerides and increase HDL-cholesterol
which food exchange is the best source of zinc, iron, and copper, in regard to the concept of bioavailability?
meat
which of the following contains the least amount of calcium?
meat
in the exchange lists, high-fat foods are usually found in which two exchanges?
medium-meat and whole milk
which of the following statements concerning trace minerals is false?
mercury is essential for carbohydrate metabolism
which of the following food exchanges is least likely to be high in dietary fiber?
milk
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
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
which of the following dietary supplements has been proven to increase fat utilization during exercise, store muscle glycogen, and enhance endurance exercise performance?
none of the above
if an individual is on a well-balanced diet, which of the following vitamin supplements will increase physical performance at sea level competition?
none will
the guide to eating from the united states department of agriculture, myplate, has five food groups. which of the following is not considered an official food group?
oils
which of the following has the least amount of dietary protein?
one orange
which of the following statements regarding consumer nutrition is false?
organic foods are healthier than conventional foods because they contain fewer bacteria and substantially more healthful nutrients
which energy system has the greatest capacity for energy production (i.e. endurance)?
oxygen
which mineral is theorized to be an effective ergogenic aid for runners, because it may increase the delivery of oxygen to the muscle cell by facilitating its release from hemoglobin?
phosphorus
increased levels or both aerobic and musculoskeletal fitness through physical activity may produce numerous health benefits. which of the following is least likely to occur from a combined aerobic and resistance training program?
prevention of type 1 diabetes
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 statements involving the interaction of protein and exercise training is false?
research has shown conclusively that all amino acid supplements and other protein supplements will enhance performance in sport
which of the following statements relative to protein and exercise is false?
research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight
based on recent recommendations of the american college of sports medicine and the american heart association relative to to exercise and health benefits for adults, which of the following statements is false?
resistance exercise, including exercises for the major muscle groups in the body, is recommended at least 5, preferably 7, days per week
which lipid dietary component appears to be most likely to cause an increase in serum cholesterol and the development of atherosclerosis?
saturated fats
which of the following statements relative to fats is false?
saturated fats appear to help lower blood cholesterol levels
the standing lateral raise is designed to have the greatest effect on which group of muscles?
shoulder
which basic principle of exercise training is associated with the concept that cardiovascular-respiratory training will enhance adaptations primarily in the heart, whereas resistance training will enhance adaptations primarily in skeletal muscles?
specificity
common table sugar is
sucrose
which of the following statements relative to the basal metabolic rate or resting metabolic rate is false?
the BMR is higher in women than in men due to the generally higher levels of body fat in women
the glycemic index represents
the effect a particular food has on the rate and amount of increase in the blood glucose level
which of the following statements relative to carbohydrate loading is false?
the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise
a food label lists the amount of complex carbohydrates as 5 grams, the amount of simple sugars as 10, the amount of protein as 5 grams, and the amount of fat as 10 grams. which of the following is true?
the majority of calories is derived from fat
which statement does not describe the role of major minerals in the body?
they provide a source of caloric energy
if you were to recommend to a runner a fluid replacement protocol, including carbohydrate content, for use during a marathon, which of the following would you not recommend?
use a 50-60 percent solution of galactose
which of the following is not good advice in attempts to reduce serum cholesterol?
use butter instead of soft tub, non-trans fatty acid margarine
in an experimental study to evaluate the effect of creatine supplementation on muscular power for sport, which of the following would not be considered acceptable for the research methodology to be followed in the conduct of the study?
use caffeine as a placebo
which of the following statements regarding ergogenic aids is false?
use of any aid that enhances sports performance is illegal and is grounds for disqualification
a deficiency of either of these two vitamins produces a similar anemia
vitamin b12 and folate
which key nutrient is not usually found in substantial amounts in the meat group?
vitamin c
which of the following is not a key (indicator) nutrient as defined by the key-nutrient concept?
vitamin d
which of the following are fat-soluble vitamins?
vitamins A,D,E and K
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
which of the following statements relative to exercise and metabolic rate is false?
walking a mile slowly and jogging a mile cost the same amount of calories
which of the following classifications of physical activity is rated as light, mild aerobic exercise-because it is likely to burn less than 7 calories per minute?
walking at a speed of 2 miles per hour
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