Unit 3 Exam

After exercise, what is the first priority?

Replace fluid losses.

Many factors affect how we eat. Environmental, economic, and sociocultural factors all contribute to weight gain by impacting what we eat and our activity levels. Which of the following is considered an economic factor?

not Availability of fast food vs. grocery stores, maybe increased portion sizes or social interactions

These vitamins are important for gene expression and help ensure healthy eyes and bones.

not vitamin A and E maybe D and E, or A and D

What is the estimated weight in pounds lost in one week with a decrease in energy of 3500 calories?

1 pound

Protein is not a significant energy source but is needed for muscle maintenance, growth, and repair. What is the recommended amount of protein in an athlete?

1.2-2.0 g/kg body weight

The energy required for the digestion of foods and the absorption, metabolism, and storage of nutrients is called the Thermic Effect of Food (TEF). About what percentage of the energy we eat is needed for the TEF?

10%

Glycogen stores are an important source of glucose. Athletes that compete in events lasting longer than 90 minutes can maximize their muscle glycogen stores before an event by carbohydrate loading or glycogen supercompensation. This involves consuming a very high-carbohydrate diet while resting for 36-48 hours before the event. How much carbohydrate should the diet provide?

10-12 g/kg body weight per day

The 2018 Physical Activity Guidelines include recommendations for the amounts of aerobic and muscle-strengthening exercise needed to maintain or improve overall health and to reduce the risk of or prevent chronic disease. What is the recommended amount of exercise per week?

150-300 minutes of moderate intensity aerobic activity each week.

Being physically fit means having a greater proportion of muscle and a smaller proportion of fat to unfit individuals. What is a healthy amount of body fat for young adult women?

21-32%

Diet composition is important to athletic performance. Getting enough carbohydrate, fat, and protein is essential. As the primary fuel source, carbohydrate is important for the brain and muscle during exercise. What is the recommendation for carbohydrate?

3-12 g/kg/day

Water is essential for life! What is the Adequate Intake (AI) of water for men?

3.7 liters

Body Mass Index (BMI) is the current standard for assessing the healthfulness of body weight. What BMI range is considered obese?

30-39

What percentage of the vitamins consumed from foods in your diet is absorbed?

40-90%

Peak bone mass is the maximum amount of bone that you have in your lifetime and is reached by what age?

Age 16-30

ATP is produced by both aerobic and anaerobic metabolism. Which one produces ATP rapidly but only uses glucose as a fuel?

Anaerobic metabolism

Adequate hydration is essential during exercise to cool the body, transport oxygen and nutrients to muscles, and to remove waste products. What is one way to measure adequate fluid intake?

Compare body weight before and after exercise.

Water loss is regulated by the kidneys. A hormone signals the kidneys to reabsorb water when blood is more concentrated due to a lack of water intake. What is the name of this hormone?

Antidiuretic Hormone (ADH)

The basal metabolic rate (BMR) is the rate of energy used at rest. BMR can increase due to several factors. Which of the following statements about BMR is not true?

BMR tends to be lower in men.

This eating disorder is the most common and in men accounts for about 40% of cases.

Binge-Eating Disorder

Which plant food is a good source of Calcium?

Broccoli

Iron is a trace mineral necessary for the production of adequate amounts of hemoglobin, which is where blood gets its red color and is how oxygen is transported throughout the body. Which of the following foods contains the form of iron that is the most efficiently absorbed?

Chicken

Electrolytes are needed to help regulate fluid balance. Which electrolyte is the most negatively charged ion in the extracellular space?

Chloride

Which of the following is not actually a vitamin but performs vitamin-like functions in the body? It is found in many foods, but large amounts are found in egg yolks, liver, meat and fish.

Choline

This mineral is believed to act by enhancing the effects of insulin.

Chromium

This protein is the most abundant protein in the body and forms the base of all connective tissue. Vitamin C is needed for the synthesis and maintenance of this protein.

Collagen

Hypertension (high blood pressure) is a common health problem that is usually associated with electrolyte imbalance. When the diet is high in the electrolyte sodium, blood pressure tends to increase. Which diet plan has been shown to decrease blood pressure?

DASH Diet

Retinol, cholecalciferol, tocopherol, and phylloquinone are all names of what?

Fat-soluble vitamins

In trying to manage your weight, there are several things you can do. Which of the following is not an effective long-term solution?

Follow a fat diet with strict calorie control.

Weight management in most means following a healthy eating pattern and including plenty of exercise. For some people an alternative is used to help with weight management, such as weight-loss medications or supplements and weight-loss surgery. Which weight-loss procedure limits the amount of food consumed and the amounts of nutrients that can be absorbed?

Gastric bypass

Selenium is a trace mineral that is part of the structure of certain proteins. One of these proteins is an antioxidant enzyme that neutralizes peroxides before they can form free radicals. What is the name of this protein?

Glutathione Peroxidase

Various heat-related illnesses can result due to dehydration. Which of the following occurs when water loss causes blood volume to decrease resulting in a rapid but weak pulse?

Heat exhaustion

Physical activity has many health benefits such as helping to maintain a stable weight and reduces the risk of gaining weight or developing obesity. How does physical activity make weight management easier?

Increasing energy needs while increasing lean body mass.

The deficiency of which mineral is common among athletes and can impair athletic and mental performance?

Iron

Folate is required for DNA synthesis and cell division, metabolism of amino acids and for synthesis of normal red blood cells. Which of the following is a good source of folate in the diet?

Legumes and liver

Hormones are released to regulate food intake. Which hormone is a satiety hormone and is produced by adipocytes?

Leptin

This mineral is essential for bone health but is less abundant in the body than calcium or phosphorus.

Magnesium

Folate is a B vitamin needed for the synthesis of DNA and the metabolism of some amino acids. Low levels of folate during pregnancy can increase the risk of what birth defect?

Neural Tube Defects

A symptom of toxicity when taking supplements can include flushing. Which of the following vitamins can cause this burning and tingling sensation if taking large doses in supplement form?

Niacin

Vitamins do not provide energy, but many are necessary for the production of ATP from carbohydrates, fats, and proteins. The B vitamins function as coenzymes involved in the transfer of energy to ATP. Which of the following is a B vitamin needed for ATP production?

Niacin

Which of the following ergogenic aids is a fat-soluble hormone used to increase muscle strength?

Not creatine, either protein supplement or anabolic steroid

Eating disorders are caused by a combination of genetic, psychological, and sociocultural factors. Which of the following is considered a sociocultural factor?

Not unhealthy body image, either an abundant food supply or personality traits

The main function of Vitamin E is as an antioxidant. It is needed to protect cell membranes by neutralizing free radicals. Which of the following foods are the best sources of Vitamin E?

Nuts, seeds and plant oils

Which of the following is not a factor that affects the amount of a mineral that is absorbed from foods.

Only cancer affects the ability to absorb minerals.

In the US, what percentage of adults are either overweight or obese?

Over 70%

Calcium is vital to bone health. What hormone is released when levels of calcium in the blood are low?

Parathyroid Hormone

Since we are unable to form antioxidants, we must consume them in our diet. Which of the following vitamins functions as an antioxidant and is critical to the formation and maintenance of collagen?

Vitamin C

A condition called exercise-induced hyponatremia is when blood sodium concentration is low and can result when the intake of water or other fluid is greater than what is lost in sweat, urine, or evaporation. Which of the following is not recommended to prevent this condition?

Taking aspirin, acetaminophen, or ibuprofen prior to the event.

The location of fat in the body can increase the risk of chronic disease. Which fat is located around the organs in the abdomen?

Visceral Fat

Which of the following is the only vitamin required to be listed on the Nutrition Facts label?

Vitamin D

This is a fat-soluble vitamin essential for the production of blood proteins, called clotting factors, needed for the blood to clot.

Vitamin K