Nutrition Exam 3 Ch 9-12

Competitive athletes train at __________ of estimated maximal heart rate.

80-95%

A deficit of how many kcals will equal 1 pound of weight loss?

3,500kcal

Calcium supplements can contain dangerous amounts of ______

lead

T/F Few foods—except milk, yogurt, and cheese—provide high amounts of calcium.

False Besides milk, yogurt, and cheese, good sources of calcium include green, leafy vegetables such as broccoli and kale, as well as many fortified beverages such as soymilk.

T/F Taking protein supplements is necessary if your goal is to build muscle.

False. Evidence indicates that adequate protein intake is critical for muscle growth, and active people have higher protein needs than inactive people. However, protein supplements are not required to support muscle growth, as most Americans consume more than adequate protein from food. In contrast, weight-bearing exercise is necessary to appropriately stress the body and increase muscle mass and strength.

T/F Freezing destroys any microorganisms that might be lurking in your food.

False. Freezing destroys some microorganisms but only inhibits the ability of other microorganisms to reproduce. When the food is thawed, these cold-tolerant microorganisms resume reproduction.

To support a long afternoon of gardening, the body predominantly uses which nutrient for energy?

Fat

What are good sources of Vitamin K?

Green leafy vegetables

Adipokines released by visceral fat promote this state that increases risk of heart disease.

Inflammatory state

What is the name of the organization that produces the online "Herbs at a Glance" fact sheets?

National center for complementary and integrative health NCCIH

Among the top microorganisms implicated in foodborne illness, a norovirus is responsible for the greatest number of illnesses. b Listeria monocytogenes is responsible for the greatest number of hospitalizations. c Shiga toxin-producing E. coli is responsible for the greatest number of deaths. d Toxoplasma gondii is the only species of helminth.

a norovirus is responsible for the greatest number of illnesses.

Your friend Misty joins you for lunch and confesses that she is discouraged about her weight. She says that she has been trying "really hard" for 3 months to lose weight but that, no matter what she does, she cannot drop below 148 pounds. Based on her height of 5 feet 8 inches, calculate Misty's BMI. Is she overweight? What questions would you suggest she think about? How would you advise her? Misty's level of physical activity would classify her as moderately active. Approximately how many kcal does she need each day to maintain her current body weight?

BMI= 22.6, normal weight 2179-2470kcal/day

What are the functions of Vitamin K?

Blood clotting and bone metabolism

What are the functions of Vitamin D?

CA/P absorption, regulate blood Ca levels, stimualte osteoclasts, calcification of bone

What are the functions of zinc?

Enzymatic, Structure-stabilize protein, regulate gene expression

True or false? Our body can absorb vitamin D from sunlight.

False

True or false? Pear-shaped fat patterning is known to increase a person's risk for many chronic diseases, including diabetes and heart disease.

False

True or false? Sports anemia is a chronic decrease in iron stores that occurs in some athletes who have been training intensely for several months to years.

False

T/F Having a parent who is overweight almost ensures that you will be overweight.

False Although genetics plays an important role in a person's risk for being overweight, about 10% to 50% of BMI is accounted for by lifestyle choices and environ- mental factors.

The presence of these two factors coupled with abdominal obesity indicates metabolic syndrome.

Higher than normal triglyceride and lower than normal HDL-cholesterol

Deficiency of what vitamin/minerals causes microcytic anemia?

Iron, Copper, or B6

Abnormally small red blood cells are characteristic of what disease?

Iron-deficiency anemia

About 2 g of zinc are stored in the body of an average adult. An adult male consumes 20 mg of zinc each day. He thereby replaces his total body store of zinc every 100 days. Is this statement true or false? Why?

This statement is false. Although 20 mg/day×100 days=2,000 mg, or 2 g, zinc absorption rates range from just 10% to 35% of dietary intake.

True or false? A bacterium that commonly contaminates deli meats, smoked fish, and soft cheeses is Listeria monocytogenes.

True

True or false? A sound fitness program overloads the body.

True

True or false? About 60% to 75% of our energy output goes to fuel the basic activities of staying alive.

True

True or false? Copper deficiency can result in accumulation of iron in the body.

True

True or false? In the United States, farms certified as organic are allowed to use pesticides under certain conditions.

True

T/F People who are moderately overweight and physically active should be considered healthy.

True Health can be defined in many ways. An individual who is overweight but who exercises regularly and has no additional risk factors for chronic diseases is considered a healthy person.

Athletes should consume higher carbohydrate intake __________.

during the first 24 hours following exercise

Glycolysis, which provides energy by breaking down carbohydrates like glucose, relates to activities lasting __________.

less than 3 minutes

Is someone who is underweight or overweight more at risk for osteoporosis?

underweight

The amount of ATP stored in a muscle cell can keep a muscle active for about..

1-3 seconds

What is the upper end of a safe blood triglyceride level?

145 mg/dl

As of this date, supplement companies have been required to notify the FDA if a supplement contains a new dietary ingredient.

1994

This percentage of adults 20 years of age and older are obese.

34.9%

A waste measurement greater than __ for women and __ for men indicate higher risk of chronic disease

35 and 40

______% of children with overweight/obese parents are also overweight/obese

46%

_______% of BMI is due to genetics

50-70%

For achieving and maintaining cardiorespiratory fitness, the intensity heart rate range typically recommended is..

50-70% of max HR

Guidelines set by the Institute of Medicine in 2002 stated that the minimum amount of physical activity needed to maintain health and fitness was _________.

60 minutes per day

In the US women are __% of the people with osteoporosis

80%

Of 63% of U.S. obese adults who reported trying to lose weight, __________ lost at least 10% of their maximum weight.

93%

What is the formula for BMI and ranges?

=kgs/m2 <18.5 underweight >25 overweight >30 obese

Below are the proper cooking temperatures for meat, poultry, and fish from the USDA. Use the following formula to convert each from Fahrenheit to Celsius. Round off. Formula: (°Fahrenheit−32)×5/9=(°Celsius) A. Beef, pork, veal, lamb steaks, roasts, and chops 145° with a 3-minute rest time before serving; fish 145° B. Ground beef and egg dishes 160° C. Poultry, whole, pieces, and ground 165°

A 63 C B 71 C C 74 C

During anaerobic exercise energy is derived from..

ATP and CP during first few seconds of activity eg sprinting

T/F During exercise, our desire to drink is enough to prompt us to consume enough water or fluids.

False During exercise, our thirst mechanism cannot be relied upon to signal when we need to drink. If we rely solely on our feelings of thirst, we will not consume enough fluid to support exercise.

T/F Each year, about 1 million Americans are sickened as a result of eating food contaminated with germs or their toxins.

False Foodborne illness actually sickens about 48 million Americans each year, and about 3,000 die.

T/F A diet high in carbohydrates causes weight gain.

False Weight gain is a result of consuming more energy than expended; nutritionally balanced diets that are high in less processed carbohydrates and moderate in fat and protein are consistently shown to be effective in decreasing a person's body weight.

Which preservative has been found to be potentially carcinogenic in animals?

Nitrites

What decreases absorption of zinc?

Non-heme iron intake, phytates, fiber

T/F Only about half of all Americans perform adequate levels of physical activity.

True. Almost 80% of Americans do not get enough physical activity. Moreover, nearly 24% of the population report doing no leisure-time physical activity at all.

T/F In the United States, the primary reason that crops are genetically modified is to increase their tolerance to weed killers.

True. Although genetic modification can also improve a crop's nutritional profile or yield, the most common use is to increase a crop's ability to tolerate herbicides (weed killers).

T/F Iron deficiency is the most common nutrient deficiency in the world

True. This deficiency is particularly common in infants, children, and women of childbearing age.

T/F The body is capable of making vitamin D; therefore, we do not necessarily have to consume it in our diet

True. When exposed to sunlight, the body can convert a cholesterol compound in the skin into vitamin D.

Toxicity of what vitamin causes iron toxicity in people with hemochromatosis?

Vitamin C

What helps with and what prevents iron absorption?

Vitamin C- aids Calcium- prevents

Which vitamin is considered a hormone?

Vitamin D

The micronutrient most closely associated with blood clotting is

Vitamin K

Which of the following is a function of vitamin D and parathyroid hormone (PTH)? a They regulate the absorption of calcium and phosphorus from the small intestine. b They regulate the liver's reabsorption of calcium. c They stimulate the release of thyroid hormones from the thyroid gland. d They stimulate the activity of osteoclasts when blood calcium levels become excessively high.

a They regulate the absorption of calcium and phosphorus from the small intestine.

A plan for healthful weight loss begins with a a realistic, achievable goal. b behavioral counseling or enrollment in a support group. c a low-fat diet. d a low-carb diet.

a a realistic, achievable goal.

The majority of foodborne microorganisms reproduce most successfully a between 40°F and 140°F. b in dry conditions. c in alkaline conditions. d in an anaerobic environment.

a between 40°F and 140°F.

The ratio of a person's body weight to height is represented as his or her a body mass index. b fat distribution pattern. c basal metabolic rate. d fat-to-lean tissue ratio.

a body mass index.

The most common reason that crops in the United States are genetically modified is to a confer tolerance to herbicides. b protect them from disease. c enable them to grow in challenging environmental conditions. d boost their concentration of nutrients.

a confer tolerance to herbicides.

Energy balance occurs when a energy expended via basal metabolism, the thermic effect of food, and physical activity equals energy intake. b energy expended via basal metabolism, temperature regulation, and exercise is greater than energy intake. c energy expended via the body mass index, basal metabolism, and physical activity equals energy intake. d energy expended via the body mass index, the thermic effect of food, and physical activity is greater than energy intake.

a energy expended via basal metabolism, the thermic effect of food, and physical activity equals energy intake.

A T-score of -2.7 based on DXA means that ___

a person has osteoporosis

Which of the following statements about iron is true? a Iron picks up oxygen in the lungs, binds it to cytochromes in red blood cells, and exchanges it for carbon dioxide in the liver. b About two-thirds of the body's iron is found in hemoglobin, the oxygen-carrying compound in red blood cells. c Heme iron is available only from animal-based foods, and non-heme iron is available only from plant-based foods. d The primary cause of iron toxicity is overconsumption of red meat.

b About two-thirds of the body's iron is found in hemoglobin, the oxygen-carrying compound in red blood cells.

Which of the following statements about carbohydrate loading is true? a Carbohydrate loading involves altering the duration and intensity of exercise and intake of carbohydrate such that the storage of fat is minimized. b Carbohydrate loading results in increased storage of glycogen in muscles and the liver. c Carbohydrate loading is beneficial for most athletes prior to most competitive events. d All of the above are true.

b Carbohydrate loading results in increased storage of glycogen in muscles and the liver.

Which of the following increases appetite? a leptin b ghrelin c an increase in blood glucose d smoking

b ghrelin

A food preservation technique in which the oxygen in a food is replaced with an inert gas is a aseptic packaging. b modified atmosphere packaging. c high-pressure processing. d irradiation.

b modified atmosphere packaging.

Food additives that have raised health concerns include a sodium chloride and beta-carotene. b sulfites and nitrites. c alpha-tocopheral and ascorbic acid. d all of the above.

b sulfites and nitrites.

All people gain weight when they a eat a high-fat diet (>35% fat). b. take in more energy than they expend. c. fail to exercise. d. consume more energy, on average, than they did the previous year.

b. take in more energy than they expend.

What are the functions of copper?

blood health- part of protein used in iron transport and builds connective tissues

Which of the following statements about trabecular bone is true? a It accounts for about 80% of the skeleton. b It is also called compact bone. c It has a faster turnover rate than cortical bone. d It is not subject to remodeling.

c It has a faster turnover rate than cortical bone.

Which of the following is a benefit of regular physical activity? a Reduces body cells' uptake of glucose from the blood b Reduces the risk of nearly all forms of cancer c Reduces anxiety and mental stress d All of the above

c Reduces anxiety and mental stress

Which of the following individuals is most likely to require vitamin D supplements? a a dark-skinned child living and playing outdoors in Hawaii. b a fair-skinned construction worker living in Florida. c a fair-skinned retired teacher living in a nursing home in Ohio. d None of the above individuals is likely to require vitamin D supplements.

c a fair-skinned retired teacher living in a nursing home in Ohio.

Which of the following individuals is most likely to have a BMI over 30? a an investment banker who has time to exercise with a personal trainer twice weekly b a high school home economics teacher who loves to cook and who rides a bicycle to work each day c a low-income single parent who provides child care to other families in their urban apartment block d a college student who smokes and gets no exercise other than walking to and from campus

c a low-income single parent who provides child care to other families in their urban apartment block

Which of the following would be the most nutritious snack choice for someone who wishes to gain weight healthfully? a a slice of pepperoni pizza with extra cheese b four chocolate-chip cookies c a peanut-butter sandwich on whole-grain bread with an apple d a strawberry shake made by mixing protein powder into strawberry milk

c a peanut-butter sandwich on whole-grain bread with an apple

A key reason that foodborne illness has become a serious public health concern in the United States is that a an estimated 4.8 million Americans experience foodborne illness each year, and about 300 die. b Americans are eating more and more processed foods containing potentially toxic levels of food additives. c federal oversight of food safety is fragmented among 15 different agencies. d Americans are eating out more frequently, and restaurants are responsible for nearly all cases of foodborne illness.

c federal oversight of food safety is fragmented among 15 different agencies.

Residues from heavy metals, plasticizers, dioxins, PFASs, and certain pesticides pose a threat to public health mainly because a they promote the development of superbugs. b they cause allergies, asthma, and migraine headaches. c they can act as neurotoxins, carcinogens, or endocrine disruptors. d they can reduce biodiversity.

c they can act as neurotoxins, carcinogens, or endocrine disruptors.

During a 4th of July barbecue on a hot afternoon, a family enjoys grilled fish, potato salad, and coleslaw. Leftovers of these foods should be safe to eat later on as long as they are brought back indoors and refrigerated a immediately after serving. b within a maximum of 30 minutes after serving. c within a maximum of 1 hour after serving. d within a maximum of 2 hours after serving.

c within a maximum of 1 hour after serving.

What is the percent of calcium absorption for children, pregnant womtn, and adults? What is the max amount that can be absorbed at one time?

children 60% pregnant 50% adults 30% max 500mg

Family can influence disordered eating behaviors. Compared to families without a member with an eating disorder, families with people with eating disorders tend to be associated with __________.

compulsivity

Which of the following is a function of vitamin C? a Helps regulate blood calcium levels. b Acts as a coenzyme in the synthesis of ascorbic acid. c Acts as a coenzyme in the synthesis of procoagulant proteins. d Is essential for the synthesis of collagen.

d Is essential for the synthesis of collagen.

A healthful body weight is a weight that a is very close to that of other members of your immediate family. b you can maintain if you keep your kcal intake no higher than your BMR. c is acceptable to your peers. d None of the above.

d None of the above.

Which of the following ergogenic aids has been shown in research studies to improve athletic performance? a androstenedione b chromium c carnitine d caffeine

d caffeine

Athletes participating in an intense athletic competition lasting more than 1 hour should a drink caffeinated beverages to improve their performance while maintaining their hydration. b drink plain warm water copiously both before and during the event in response to fluid losses from sweating and the desire to drink. c drink plain ice water both before and during the event in response to thirst. d drink a beverage containing carbohydrate and electrolytes both before and during the event in amounts that balance hydration with energy, carbohydrate, and electrolyte needs.

d drink a beverage containing carbohydrate and electrolytes both before and during the event in amounts that balance hydration with energy, carbohydrate, and electrolyte needs.

Calcium is necessary for several body functions, including. a demineralization of bone, nerve impulse transmission, and immune responses. b structure of collagen and cartilage, nerve impulse transmission, and muscle contraction. c structure of bone, nerve, and muscle tissue; immune responses; and muscle contraction. d structure of bone, nerve impulse transmission, muscle contraction, and blood clotting.

d structure of bone, nerve impulse transmission, muscle contraction, and blood clotting.

Deficiency of what vitamin/minerals causes macrocytic anemia?

folate or B12

This weight-loss prescription drug slows gastric emptying and increases feelings of fullness.

liraglutide

Which population may benefit from vitamin K supplementation?

newborns

What is the difference between food infection and food intoxication?

o Food infection: Illness resulting from eating food contaminated with living organisms o Food intoxication: Illness resulting from eating food in which microbes have secreted toxins (poisons)

Muscle spasms and convulsions can be cause by high blood ___ levels

phosphorus

What is the primary intracellular negative charged eletrolyte?

phosphorus

Liz is a dance major. She participates in two 90-minute dance classes each day, 5 days a week, plus does a 60-minute strength-training workout during her lunch break twice a week. She is a vegetarian, and her current energy intake is 1,800 kcal per day. She weighs 105 pounds. After referring to Table 6.2 (page 198) she estimates that her protein intake should be 1.5 grams per kilogram of body weight, and she wants to keep her fat intake relatively low at 20% of her total daily energy intake. Based on this information, calculate how many grams of protein, fat, and carbohydrate Liz needs to consume daily to support this activity program. Does Liz's carbohydrate intake fall within the AMDR, which is 45% to 65% of total energy intake?

protein= 71.6g fat= 40g carb= 288.4g carb intake does fall within AMDR

What are the functions of magnesium?

required for ATP production, DNA/protein synthesis, found in bone (50-60% of bodys magnesium in bone), cofactor,

What are the main sources of phosphorus?

soft drinks and high protein foods- meat/dairy

The recommended protein intake for active people who are not competitive athletes is ____g/kg

somewhat higher than for sedentary adults, about 1.0 to 1.2 g protein per kg body weight.