Nutrition final exam review questions

What is the first goal to establish for an athlete's dietary prescription?

Calories

Which energy system does NOT directly supply the cells with ATP?

Creatine Phosphate

Which of the following is not a significant source of saturated fats?

Crisco (shortening)

Which of the following would be an example of disordered eating patterns?

Eating solely by a schedule and not by hunger cues

What can ketones be a sign of?

Excess fatty acid metabolism and diabetes

Which of the following would be an example of a compensatory behavior?

Excessively exercising to "burn off a bad meal", Using laxative after a binge, Restricting food intake after "over-indulging"

Proper supplementation can substitute for poor diets in an athlete.

False

True or False: severe dieting and caloric restriction will start to decrease an individual's RMR after 1-2 months of restricting.

False

Which statement is not true about fat storage in the body?

Fat is energy dense and stored with water compactly

Which of the following individuals would have a dangerous body fat percentage?

Female gymnast at 11% body fat

Which of the following nutrients is NOT required on nutrition facts labels?

Folate

Anorexia athletica would be more common in which of the following sports?

Gymnastics and wrestling

Where does protein digestion begin?

In the stomach with gastric juices

All of the following are diagnostic criteria for bulimia nervosa, except:

Intense fear of weight gain

Which of the following statements about bulimia nervosa is false?

Involves refusal to eat enough kcal to maintain a normal body weight

Which of the following statements is true regarding Soluble Fiber?

It can help with chronic diseases such as obesity and diabetes

Which of the following statements about whey protein is not true?

It is a slow acting protein

Which of the following statements about the amino acid pool is true?

It is constantly in flux because of protein turnover

Which of the following is not true regarding lactose?

It is made up of at least 3 carbohydrate units

Which of the following accurately describes extracellular fluid?

It is the body compartment that produces sweat.

Which statement is untrue about folate deficiency?

It leads to the development of pernicious anemia

_______________ is responsible for releasing fatty acids from triglycerides to be stored as energy in cellular storage sites.

Lipoprotein lipase (LPL)

What allows brown adipose tissue to be more "metabolically active" than white fat tissue?

More mitochondria per fat cell and Uncoupling proteins (UCP-1)

Which government agency STRICTLY regulates supplements and ergogenic aids?

None of the above--supplements are not currently tightly regulated.

Which statement about water in the body is not true?

Overweight individuals have higher water composition than leaner individuals.

Which energy system takes place in the mitochondria?

Oxidative Phosphorylation

________________ stage of vitamin deficiency is generally when an individual starts feeling effects of low vitamin intake.

Physiologic

Which of the following scenarios would be most appropriate for an athlete to consume a snack that is high in simple sugars (such as fruit juice or a Gatorade)?

Prior to track work or speedwork and During a 50 mile bike ride

_________________ is the number of calories a person's body burns in a non-active but alert state.

Resting Metabolic Rate (RMR)

What is the main extracellular cation?

Sodium

Soccer games, track meets, and tennis matches would all be classified as:

Sports

_____________ is the type of fat tissue that exists under the skin and provides insulation for the body.

Subcutaneous fat

What dietary recommendations would be given to a vegan athlete regarding protein intake?

The athlete should consume 10% more protein than what is recommended for non-vegan athletes

Which of the following statements about anaerobic glycolysis is true?

The buildup of byproducts from this system can cause a buildup of H+ atoms

Which of the following statements about proteins is not true?

The human body can create all necessary amino acids

Which of the following statements about creatine is false?

The liver can synthesize creatine from certain carbohydrates

Which statement about essential fatty acids is false?

They are saturated fatty acids with double bonds that our body cannot create

What is unique about branched chain amino acids (BCAAs)?

They can go directly to skeletal muscle cells without going to the liver first

What happens to athletes when they fail to recover with appropriate carbohydrate intake after physical activity?

They slow down their rate of replenishing their glycogen stores

Which of the following body composition components would have the lowest density?

Total body fat

All of the following statements about triglycerides are true, EXCEPT

Triglycerides are both hydrophilic and hydrophobic

True or False: Muscles utilizes more calories than fat because it is considered a metabolically active tissue.

True

Which of the following would NOT be a goal for overall dietary intake?

Utilizing carbohydrate loading

_____________ is/are the most widely used supplement taken by athletes.

Vitamins and Minerals

What would happen with water in body compartments if plasma had a high solute concentration?

Water would rush out of a cell and into plasma, causing cell shrinkage

Which of the following would be an environmental factor that contributes to obesity?

Working long hours and high levels of stress

Which of the following is NOT considered a non-modifiable (non-voluntary) factor that affects someone's RMR?

a person's body fat percentage

All of the following are ways B vitamins are involved in energy metabolism, EXCEPT:

being broken down to enter TCA cycle

Eating until uncomfortably full, eating when not hungry, eating alone, and feeling disgusted, depressed, or guilty after eating are characteristics most common of _______

binge eating disorder

A person with _______ has an altered perception of their body image. Despite working out daily, this individual looks in the mirror and has a perception that their body lacks muscle definition and the muscles are weak.

body dysmorphic disorder (BDD)

A ____________ is the amount of heat required to raise 1g of water 1 degree Celsius.

calorie

Which of the following statements is false about carbohydrate storage in the body?

carbohydrates are stored primarily in liver tissue

Which of the following would not be considered a significant source of carbohydrate?

cream cheese

What would generally be a good source of B vitamins?

grain products

Which of the following is not a result of inadequate calorie intake with athletes?

healthy weight loss

Although BMI can be useful for determining appropriateness of weight, it is not a perfect measurement as it fails to account for many other factors that affect health and weight. The BMI fails to take into account all of the following EXCEPT __________.

height

What is generally the outcome of vitamin supplementation with athletes?

impaired athletic performance

When are amino acids utilized as a fuel source in oxidative phosphorylation?

in a state of starvation

How does caffeine intake enhance performance in athletes?

increases pain threshold

Hyperplasia of adipose cells

is an increase in the amount of fat cells

Which of the following is a disadvantage of utilizing fats as a fuel source during exercise?

it takes a significant amount of time

Which factor would result in a substantial diuretic effect?

large quantities of caffeine

All of the following are specific components of the Female Athlete Triad, except:

low protein intake

Which of the following is not a healthy modification to reduce body fat?

mild reduction of carbohydrates

What issue can ketosis cause in athletes?

muscle loss

Which of the following is NOT a distinguishing feature of fatty acids?

number of nitrogens present

Which of the following would cause the movement of fluid from one body compartment to another?

osmotic pressure

Which statement about vitamin D is not true?

our bodies naturally make all of the necessary vitamin D for our needs

What is a potential issue with inadequate fat intake in athletes?

poor absorption of vitamin A and D

Which macronutrient provides the LEAST amount of calories per gram?

proteins and carbohydrates

Anorexia nervosa is best defined as _________.

self-imposed starvation

What enters our cells along with glucose during carbohydrate absorption?

sodium and water

Which part of oxidative phosphorylation make it an aerobic process?

the final step where oxygen is needed to pick up electrons

Which of the following would be considered an insensible water loss?

ventilation

Which vitamin would an athlete most likely be deficient in if they were calorie/fat-restricting?

vitamin A

Which vitamin deficiency would likely show symptoms the fastest?

vitamin B1

Which of the following vitamins would be stored in adipose tissue?

vitamin E

Which vitamin acts as an antioxidant by directly interacting with free radicals?

vitamin E

What is the recommended amount of protein per meal for athletes?

0.4g/kg of body weight

What is the average performance enhancement when using dietary supplements?

1-3%

A standard serving size for one beer is _____ ounces.

12

In general, how many calories per hour of endurance exercise does an athlete require from carbohydrates?

120-240

Which of the following BMI values would most likely be indicative of a serious nutritional problem?

14.2

What would be the recommended daily protein intake for a athlete who is in an active muscle-building phase?

2.0g/kg/d

What is the general "safe" dose for daily caffeine intake with athletes?

200-300mg/day

What is the minimum calorie goal for athletes?

30kcal/kg

If an athlete loses 4.4kg during a bout of training, how much water should they rehydrate with?

40-48oz.

Athletes should generally consume an additional __________ calories per day in order to achieve healthy weight gain (~1-2lbs/week).

500-1000

Athletes should consume how much water during training bouts/competitions?

6-12oz. every 20 minutes

Which of the following individuals would be at the greatest risk for low protein intake?

A 27 year old vegan athlete and A 14 year old gymnast

What is the energy currency/fuel for all our cells?

ATP

How does ATP provide energy to cells?

ATP gets broken down into adenosine diphosphate

When do the vast majority of eating disorders develop during the lifespan?

Adolescence/early adulthood

Which statement about alcohol consumption in athletes is accurate?

Alcohol can cause weight gain and increased body fat percentage in athletes and Alcohol can increase fatigue in athletes.

Which energy production system would be primarily in use during sports such as basketball, soccer, and hockey?

Anaerobic Glycolysis

What energy systems utilize carbohydrates for fuel?

Anaerobic Glycolysis and Oxidative Phosphorylation

Which energy system utilizes carbohydrates to produce ATP?

Anaerobic Glycolysis and Oxidative Phosphorylation

Which of the following would be considered a "discretionary calorie" food?

Any food with low nutrient density

_____________ is the part of the brain that controls hunger and satiety.

Appestat

Which of the following supplements is not currently one that has been shown to be both effective and safe for athletes?

B12

What is the single most significant factor that determines someone's daily caloric intake needs to fuels metabolism and maintain their current weight?

Body weight