NFPT Exam Chapter 8: Nutrient Review

Sports drinks: a. Should not be used in all exercise situations b. Are intended to replace water and electrolytes, but are also enhanced by sugars and salts c. Are good for individuals who are performing prolonged periods of strenuous exercise d. All are true

D

An inorganic compound that is a natural element of the environment

mineral

Maintains body temperature, allows for movement of nutrients and contributes to over 50% of all internal chemical reactions

water

It is advised to drink between ___ and ___ ounces of fluids within 30 minutes after an event completion.

16 24

Excess quantities of vitamins do NOT enhance bodily functions. a. True b. False

A

The number of calories per weight of the food is called: a. Caloric measure b. Caloric density c. Negative calories d. Caloric nutrition

B

Vitamins, minerals and water are considered: a. Macro-nutrients b. Micro-nutrients c. Non-essential d. Amino Acids

B

Which group of vitamins aids in metabolism? a. A vitamins b. B vitamins c. C vitamins d. D vitamins

B

Which statement/s/, regarding micro-nutrients, is/are correct: a. They are not as important for bodily function as macro-nutrients b. They are not required in as large a quantity as macro-nutrients c. They include vitamins, minerals and proteins d. All of the above statements are correct

B

The entire set of values considered for optimum health, used for planning and assessing diets, is called: a. Recommended Daily Allowance (RDA) b. Tolerable Upper Intake Levels (UL) c. Dietary Reference Intakes (DRI) d. Adequate Intakes (AI)

C

Why may supplementation be an appropriate addition to 'real food'? a. Because it allows us to balance out eating 'junk' food b. Because supplements are better for you, overall, than 'real food' c. Because advances in food science have caused nutrient depletion in some foods d. Because supplementation will dramatically improve athletic performance e. All of the above are good reasons for supplementation

C

Which statement/s/, regarding vitamins, is/are correct: a. They are classified as either fat soluble or water soluble b. They will combine with either hydrophilic or hydrophobic environments c. They are either organic compounds or they have carbon in their structure d. All of the above statements are correct

D

A 'balanced diet' includes: a. the right proportions of various macro- and micro-nutrients b. a variety which assures that functional requirements are being met c. a balance that ensures few to no bodily function deficiencies exist d. all parts of the food pyramid e. all of the above

E

FILL IN BLANKS: Water is essential to living; it is responsible for over half of the chemical reactions in our body. The minerals in water are known as ____________, which are critical for things like muscle contraction and brain function. Fluid imbalances contribute to _______________ disorders; this risk can be significantly reduced by drinking at least 8 ounces, 8 to 10 times per day. _______________ is the electrolyte that is responsible for fluid retention, it is significant to our thirst response - as its concentration in the blood is diluted to acceptable levels, ______________ will no longer send signals to the brain to create the sense of thirst. Water content of muscle is about _________ of its weight.

Electrolytes, Metabolic, Sodium, Osmoreceptors, 74%

The distribution of Total Body Water (TBW) is divided into ______________ and _____________ compartments.

Extracellular and Intracellular

Write the short descriptions, provided below, underneath the condition that it best describes (HEAT EXH. OR HEAT STROKE) Headache and dizziness Rapid, shallow breathing Very high body temperature No sweating Less serious by comparison Soaked with sweat and pale skin Dry and flushed/red skin Sweat mechanism has ceased working Common in athletes who use stimulants

Heat Exhaustion: - Less serious compared to heat stroke \ - Headache and dizziness - Rapid, shallow breathing - Soaked with sweat and pale skin Heat Stroke: - Very high body temperature - No sweating - Dry and flushed/red skin - Sweat mechanism has ceased working - Common in athletes who use stimulants

Body temperature and heart rate _____________ during periods of dehydration.

Increase

The ___________ are responsible for regulating the flow of fluid from the body, e.g. excreting ammonia through the urine.

Kidneys

When two compartments are separated by a semi-permeable membrane, water will cross the membrane to equalize the concentrations, the process of _____________.

Osmosis

As the body absorbs water in the small intestine, and eventually into the blood vessel, it will first move into the blood's fluid compartment, known as _____________.

Plasma

Never take in large amounts of ____________ during exercise.

Sodium

Sports drinks that are higher in sodium are best for individuals recovering from short bursts of explosive exercise. a. True b. False

b Sports drinks that are higher in sodium are best for individuals recovering from long periods of rigorous exercise

The term 'empty calories' refers to foods which have high nutrient density and high caloric density. a. True b. False

b The term 'empty calories' refers to foods which have low nutrient density and high caloric density.

Vitamins produce energy. a. True b. False vitamins do not have any calories, therefore they do not produce energy

b Vitamins do not have any calories, therefore they do NOT produce energy

The only way for water to reach the cells and all of the places that it is needed is for it to be absorbed in the _____________________. a. brain b. skeletal muscle tissue c. small intestine d. liver

c. small intestine

A nutrient that is not synthesized by the body in enough quantity to sustain function, and therefore must be part of a balanced diet

essential

An element in the hemoglobin of red blood cells which enable them to carry oxygen

iron

List 3 ways that you can prevent heat exhaustion and/or heat stroke

•No vigorous activity in extreme heat • Proper hydration with water, or a sports drink if the activity is extended and vigorous • Wear 'breathable' clothing • No alcohol or caffeinated beverages before exercise