Nutrition - Chapters 9 & 10
Which activity can use all macronutrients (carbs, protein, and fat) for energy production?
1 hour jog on the treadmill
According to the 2010 Dietary Guidelines for Americans, for those who need to lose weight or have lost weight and want to keep it off, _____ minutes of moderate-intensity aerobic activity per week is recommended.
150
One individual weighs 150 lbs and one weighs 110 lbs. Both are female at 25 years old. They also have similar body fat percentages. Who likely has a greater resting energy expenditure?
150 lb female
Which of the following training programs represents a proper lifting program as recommended for prevention of chronic disease?
2 days per week of lifting focusing on 8-10 different exercises, performing 10-12 reps per exercise
Strength training AND stretching should be done
2-3 times per week
What is the range for healthy body fat composition for women?
21-32%
Which of the following fits within the normal range for BMI
24
Christy is overweight and interested in losing 3/4 pound of weight each week. Christy will need to have a ____ calorie per day deficit in her energy balance for this to occur
375
How many grams per day of creatine is considered safe for athletes to consume?
5
Ryan is a football player who lost 2 pounds of weight during one football practice. How much fluid should he drink to replace the amount he lost during practice?
5 cups
As Marge has gotten older, she has decreased her activity slightly without decreasing her energy intake. She has calculated that she is consuming 50 Calories more than she is expending. How many pounds per year is she likely to gain?
6 pounds
Currently in the United States ___ amount of people are overweight or obese.
68%
How many grams of carbohydrate should a 154 lb person consume post-competition to meet the minimum recommendation?
70
Genes are responsible for about ___% of BMI
75
Healthy range for body fat composition for men?
8-19%
Which activity increases daily energy expenditure the most?
90 minutes of jogging
An example of a person who might benefit from B-vitamin supplements is
A marathon runner with megaloblastic anemia
A person who might benefit from taking an iron supplement includes
A marathon runner with sports anemia
What is NOT a characteristic of anorexia nervosa?
A normal body weight.
Who would burn the most total calories?
A person exercising at lactate threshold for 1 hour
Which of the following is a result of regular exercise
A reduced blood pressure
An athlete who would benefit from drinking a sports drink during activity includes
A sprint triathlete who takes 80 minutes to complete his three events
The source of fuel in the first few seconds of exercise is ____
ATP and creatine phosphate
George walks for 60 minutes at a moderate pace seven days per week. What would his activity level be classified as?
Active
John rides a bike at least 60 minutes 5 days a week at speeds of 10-15 mph except on days that it is raining. On those days, he attends a spinning class at a local fitness center. On other days, he goes hiking for at least one hour or goes dancing. John's level of activity would be described as
Active
The component of energy expenditure that is easiest to modify is
Activity Level
Which of the following people is most likely to suffer from bigorexia?
Adam, 32 years old, who lifts weight seven days per week, and has considered using steroids
Patrick rides his bike to work and back five times per week for exercise. What recommendation would you give Patrick to improve his overall fitness?
Add in 2 days per week of strength training and 3 days per week of stretching exercises.
Leptin is produced by
Adipocytes (fat cells)
Lean body mass includes all of the following attributes EXCEPT which of the following?
Adipose tissue
Which the following statements regarding physical activity is FALSE
Adults should include strength training activities 4-5 times a week
Which of the following occurs as a result of aerobic exercise training
All of the above occur (more muscle mitochondria, a decrease in resting heart rate, greater glycogen stores, an increase in the number of red blood cells)
Having excess body fat increases a person's risk of developing
All of these (arthritis, gallbladder disease, heart disease, diabetes, high blood pressure, certain cancers.)
An example of a person who might benefit from increased protein intake from food or supplements as compared to a sedentary individual includes
All of these athletes would benefit from increased protein intake
Possible risks associated with anabolic steroid use may include
All of these may occur (shrinkage of testes, cessation of bone growth, acne, coronary artery disease, violent outbursts and depression)
The goal of post-event meals should be to
All of these should be accomplished by a post-event meal (replenish lost fluid and electrolytes, replenish glycogen stores, provide protein for building and repairing muscle tissue)
Which athlete uses mainly the creatine phosphate shuttle for energy production during competition?
An olympic weight lifter
Annie has always been underweight, and has decided she wants to try to gain about 10 pounds. She was surprised when the fitness trainer at her local gym suggested she add weight-lifting to her exercise routine. Annie thought lifting weights would burn more calories, causing her to lose weight. What is the advantage of weight-lifting in helping Annie gain weight?
As she consumes more calories, muscle-strengthening exercises will help Annie gain muscle rather than fat.
For most people, the majority of their total energy expenditure is from their
Basal metabolism
Ellie weighs 225 pounds. Last night she secretly ate a whole cake, a quart of ice cream, and a bag of chips. Afterwards she felt disgusted with herself and made a promise to go on a diet the next day. Ellie is probably suffering from
Binge-eating disorder
Which of the following statements regarding carbohydrate loading is FALSE
Carbohydrate loading is more appropriate for those competing in short duration events
Which of the following statements regarding carbohydrate loading is FALSE
Carbohydrate loading is more appropriate for those competing in short-duration events.
Which energy-providing macronutrient should be consumed during exercise lasting more than one hour?
Carbohydrates
Susan runs three days per week and works with a personal trainer on strengthening exercises two days per week. Which components of fitness does she address?
Cardiorespiratory endurance and muscle strength
Which of the following statements regarding ergogenic aids is FALSE
Carnitine supplements increase endurance
A compound stored in muscle that can be broken down quickly to make ATP
Creatine phosphate
Exercise affects health in all the following ways except:
Decreases sensitivity of tissues to insulin
Basal metabolism includes all of the following body functions except for
Digesting and absorbing food.
Hyponatremia is a concern for marathon runners which can be caused by
Drinking too much water during a marathon
Hyponatremia is a concern of marathon runners which can be caused by
Drinking too much water during a marathon
Which of the following supplements would likely improve the performance of an Ironman triathlete?
EPO
Long-term healthy weight loss is based on all of the following EXCEPT
Eating specific combinations of foods that increase the number of calories burned.
Which of the following is NOT strengthened by aerobic exercise
Endocrine
How much and how often should athletes drink during exercise?
Enough to prevent weight loss
Which of the following common dieting methods would most likely promote long-term weight loss?
Exchange lists
A football player will improve performance by supplementing with EPO
False
A person whose parents are both obese is destined to also be obese
False
A young adult female with 14% body fat is likely to be healthier than a young adult female with 22% body fat
False
Approximately 50% of the determination of one's BMI is attributed to lifestyle choices.
False
For adults, 20 minutes of aerobic activity is the amount recommended to reduce the risk of chronic disease
False
For the typical American, daily activities at work and home provide adequate levels of activity for optimal health
False
Jack and Liz are both 25 years old, and both have body fat compositions of 21%, so they both fall within the "healthy" range
False
Most potential energy is stored in the muscles as glycogen when we intake more food than we expend
False
The goal of precompetition meal for endurance athletes is to reduce glycogen stores and promote hydration status
False
Weight loss supplements referred to "fat-burners" have been proven to be safe and effective
False
Weight-loss supplements that contain soluble fiber are proven to reduce weight
False
You should avoid stressing your muscles when lifting weights
False
Everyone with a BMI in the overweight or obese range is at risk for weight-related health problems.
False.
To maintain a steady supply of blood glucose, fat is released from the adipose tissue
Fat
The method of determining body composition shown here relies on what principle to determine the amount of body fat? (picture shows a person underwater)
Fat is less dense than water
Which of the following molecules can be used to produce ATP?
Fatty acids, amino acids, glucose
If you consume more energy than you expand, you will ___ weight.
Gain
_____ limits the amount of food that can be consumed and the amount food that can be absorbed
Gastric bypass
Research has found that the vast majority of variation in BMI is attributed to an individual's
Genetic makeup
Anaerobic metabolism uses which of the following fuels
Glucose
Which nutrient can be used to produce energy in the absence of oxygen
Glucose
When an athlete "hits the wall," which fuel has been depleted?
Glycogen
Endurance athletes should focus on replenishing which fuel store in the body prior to the next workout
Glycogen in the muscle and liver
Which of the following factors increase basal metabolism?
Greater lean body mass, Lactation, Fever (NOT starvation)
The exercise recommendations to maintain healthy body weight are ____ those recommended to reduce risk of chronic disease
Greater than
Adam has been push mowing his yard on a very hot and humid day for almost 90 minutes now. He is feeling faint and disoriented and is sweating profusely. When he checked his pulse, he noticed that it was weak but rapid. Based on this scenario, Adam is most likely experiencing
Heat exhaustion
In order to calculate a person's BMI, you need to know the person's
Height and Weight
Which of the following factors result in satiety?
High levels of glucose in the blood; distention of the small intestines
People with eating disorders may exhibit all of the following characteristics EXCEPT what?
High self-esteem
Which of the following approaches is LEAST often used in the treatment of anorexia nervosa?
Hospitalization
If an athlete loses a lot of water and salt in sweat but drinks only water, he is at risk for ___.
Hyponatremia
Basal metabolic rate (BMR) ____
Includes the energy needed for kidney function and heartbeat
Which of the following supplements has no proven effect on performance?
Individual amino acid supplements
Why is increasing the number of red blood cells an advantageous physiological change that occurs with aerobic training?
It allows oxygen to be transported to tissues
Which of the following statements about carbohydrate loading is false?
It provides a competitive advantage for sprinters and weight lifters.
Which is often characteristic of a fad diet
It requires the purchase of special foods
Jake and Andy are identical twins and yet Jake weighs 20 pounds more than Andy. Which of the following would be the most likely reason for the weight difference?
Jake expends less energy for NEAT activities
Which of the following individual exercise VIGOROUSLY for the recommended amount of time or more per week?
Jean runs at 7 mph for 75 minutes per week; Sally bikes at 10 mph for 80 minutes per week
Which description represents a person who gets the recommended amount of moderate cardiovascular exercise weekly?
Jillian walks at 3 mph 100 minutes per week and bikes at 8 mph 50 minutes per week.
Which of the following individuals would best meet the criteria for bariatric surgery?
Julia, a 52 year old woman, with a BMI of 42 and high blood pressure.
Body composition compares the proportion of fat mass to ____.
Lean mass
All of the following stimulate hunger EXCEPT
Low levels of amino acids in the blood
Which set of characteristics is common among those with eating disorders?
Low self-esteem, a perfectionist, unhealthy body image, and female
An example of a healthy post-race beverage for optimal recovery includes
Low-fat chocolate milk
What type of diet would be least effective for someone taking the drug orlistat?
Low-fat diet
A 70 year old has a ____ aerobic heart zone compared to a 50 year old
Lower
As compared to a meal that is high in carbohydrate, a high fat meal results in a ____ thermal effect of food.
Lower
Which of the following people would be considered to be them most appropriate candidate for bariatric surgery?
Mark, who is 110 lbs overweight and has hypertension
Which of the following is NOT a purpose of a pre-exercise meal?
Maximize fat stores
Which of the following is a goal of precompetition meals?
Maximize glycogen stores
Which of the following is NOT considered a component of a person's fitness
Maximum heart rate
Bulimia nervosa is characterized by all of the following EXCEPT
Menstrual abnormalities
Who is LEAST likely to develop an eating disorder
Middle-aged men
Which of the following is NOT a component of physical fitness?
Muscle tone
What has not contributed to the rising incidence of overweight and obesity in the United States?
Our genetics have changed
William has a BMI of 26.5 kg/m^2. He would, therefore, be classified as
Overweight
Excess body fat increases the risk of developing all of the following health consequences EXCEPT
Parkinson's disease
Which hormones directly affect how much food we eat?
Peptide YY; Ghrelin
Genes
Predispose a person to being overweight or not
Tomas is an administrative assistant in a college office. He has three children in elementary school. After work, he does housework, gardening and takes the children to the park, movies and school events. Tomas describes himself as very busy. His level of physical activity would be described as
Sedentary
Which activity burns the highest percentage of fatty acids to use for energy?
Sleeping
Which of the following activities burns the highest percentage of Calories from fat?
Sleeping
Which statement about leptin is true?
Someone with a defective leptin gene will most likely be obese
All of the following factors increase basal metabolism except for what?
Starvation
Which description represents a person who gets the recommended amount of physical activity weekly to address all components of fitness?
Stephen runs at 6 mph 90 minutes per week, strength trains twice per week, and stretches after every workout.
The calories used to maintain body temperature, heart rate, respiration, kidney function, blood flow, and transmitting nerve signals are included in
The BMR only
Jahnna eats a bagel with cream cheese before every cross-country meet. Her coach suggests she try spreading less cream cheese on the bagel or switching to low-fat cream cheese. What is most likely the coach's reasoning?
The fat in the cream cheese slows digestion, which might result in stomach upset and inadequate utilization of the carbohydrate in the bagel.
Which of the following characteristics regarding energy balance is FALSE?
The location and proximity of fast-food or quick-service restaurants has no effect on the BMI of individuals who live in those communities.
Which of the following statements regarding ATP production is FALSE
The majority of ATP is produced by anaerobic metabolism
Two males weight 195 pounds and age 45 years old. One has a body fat percentage of 13% and the other's body fat percentage is 29%. Which individual burns more calories at rest?
The male with 13% body fat
Andy broke his arm and has been in a cast for a month. What likely has happened to the muscles in his broken arm during the time he has spent in a cast?
The muscles have atrophied.
Which of the following has NOT contributed to the incidence of eating disorders in the United States?
The number of junk food commercials on TV
Hunger is ____.
The physiological desire to consume food.
Your friend Ginger is excited about a weight-loss supplement she read about online. She is planning on ordering a six-month supply of chromium picolinate. You tell her:
There is no evidence that chromium picolinate will be effective in promoting weight loss, and she will probably be wasting her money.
Which best describes how creatine supplements might enhance performance?
They increase the amount of creatine phosphate in the muscle
Which statement about the type of body fat labeled by the letter A is FALSE? (visceral body fat; around the belly)
This type of fat storage can be reduced by eating grapefruit.
Amino acids can be used for which of the following?
To produce ATP, be converted to fat, and to be converted to glucose
Most of the stored energy in the body is in which form?
Triglycerides
A fit person will have a higher percentage of lean tissue than an unfit person of the same body weight
True
A weight lifter might supplement with creatine to improve performance
True
An ergogenic aid is designed to enhance athletic performance
True
Eating disorders commonly begin in adolescence
True
For most people, a loss of 5%-15% of body weight will significantly reduce disease risk
True
Gastric bypass involves bypassing part of the stomach and small intestine by connecting the intestine to the upper portion of the stomach which reduces food intake due to the smaller size of the stomach
True
It is believed that people who lose weight, gain it back due to the body having a specific set point, which is determined by genetics.
True
It is possible for someone who is 50 lbs overweight to be in energy balance.
True
Obese individuals use fewer calories for NEAT than their lean counterparts.
True
People who lose weight rapidly are more likely to regain the weight, leading to repeated cycles of weight loss and gain.
True
Sleep disorders and menstrual irregularities are associated with an obese condition
True
Some people have "thrifty" genes, making them more efficient at using energy and storing fat.
True
The BMI of the Mexican Pima Indians is within normal limits but higher than expected, given their lifestyle. This would suggest their "thrifty genes" are doing what they were evolved to do.
True
The physiological changes that occur from aerobic training increase cellular ability to burn fatty acids for fuel
True
Thin is in is one of the factors that contribute to the higher incidence of eating disorders among women than among men
True
When calories are consumed in excess of needs, they are stored, mostly as fat
True
A weight lifter needs about ____ protein than a sedentary individual
Twice as much
Visceral fat is NOT located
Under the skin
Which type of fat is more metabolically active
Visceral fat
____ are activities that specifically increase muscle strength, endurance and size
Weight lifting and shoveling snow
Which of these is NOT a part of a healthy diet plan?
Weight loss supplements must be purchased
Which of the following statements regarding weight loss is FALSE?
Weight loss usually continues, even after you stop taking the drugs, as long as you have taken the drugs for at least 8 weeks.
The best fluid to consume during a marathon is
a sports drink containing glucose and sodium
An adult who spends at least 60 minutes per day engaged in moderate intensity activity OR at least 30 minutes in vigorous activity would have an activity level described as
active
The maximum ability of the body to generate ATP using aerobic metabolism is called
aerobic capacity
Synthetic fat-soluble hormones that mimic testosterone and are used to increase muscle strength and mass
anabolic steroids
Glucose, protein, and fat can be used in
anaerobic metabolism
The desire to consume specific foods is called
appetite
The amount of ATP produced by anaerobic versus aerobic metabolism depends on the
availability of oxygen
which eating disorder is characteristic of people who are overweight?
binge-eating disorder
Which of the following is NOT a method of determining body composition?
body mass index
The best post exercise foods for marathon runners contain
carbs and protein
Maximum heart ____ with age
decreases
Peptide YY ___ appetite and ghrelin ___ appetite
decreases, increases
A type 1 diabetic who tries to control his or her weight by intentionally failing to use insulin as needed may be suffering from
diabulemia
The female athlete triad consists of
disordered eating, amenorrhea, and osteoporosis
A substance, appliance, or procedure that improves athletic performance
ergogenic aid
The most common symptom of overtraining syndrome is
fatigue, even at rest.
In the final stages of anorexia nervosa, symptoms include all of the following EXCEPT
increased levels of sex hormones
Aerobic training ____ the size and ____ the number of mitochondria in the cells
increases, increases
Aerobic training ___ the size and ___ the number of mitochondria in cells
increases; increases
EER _____
is the amount of energy you expend daily.
Which factor will have the greatest impact on the amount of energy that a person needs to consume each day?
muscle mass
Which of the following substrates can be used to fuel a leisurely walk to school?
muscle triglycerides, adipose tissue, body protein, muscle glycogen, blood glucose, dietary protein
If a person does not rest enough between exercise sessions
neither fitness nor performance will improve
Endorphins
reduce appetite
Ghrelin is involved in ____ body weight regulation and leptin is involved with ___ body weight regulation
short term; long term
The main difference between the needs of a serious athlete and a casual exerciser are the amounts of ____ required
total energy and water
A 100 meter sprinter might supplement with creatine to improve performance
true
The energy that we use to digest food and to absorb, metabolize, and store the nutrients from food is called diet-induced thermogenesis
true
Use of anabolic steroids during adolescence can slow bone growth
true