Nutrition 319 chapter 1-6

Each of the following athletes is considered an "elite" young athlete. Rank the athletes in terms of their protein needs (based on kg body weight). A ranking of (1) indicates the athlete has the greatest per kg need for protein and a ranking of (3) indicates the athlete has the lowest per kg need for protein.

1- weight lifting (gain period) 2 competitive basketball 3. marathon running

Rank the following activities in terms of the contribution of fat as an energy source during that activity. A ranking of (1) indicates fat contributes most significantly as an energy source during that activity.

1. lifting weights (25% VO2 max) 2. mountain biking (50% VO2 max) 3. running stairs (75% VO2 max)

To meet the recommendations of the 2015-2020 Dietary Guidelines for Americans, healthy adults should consume less than _______ percent of total daily kcals from saturated fats.

10

According to the 2015-2020 Dietary Guidelines for Americans, saturated fat intake should be limited to less than _______.

10 percent of total kcal

According to the Acceptable Macronutrient Distribution Ranges (AMDR's), healthy adults should consume _______ percent of total daily kcals from protein.

10-35%

Viola is a collegiate volleyball player whose protein needs have been determined to be 1.4 g/kg body weight. Viola is 6'2" tall and weighs 170 lbs. Based on this information, Viola should consume approximately _______ g protein daily.

108

Kimberly is a 24-year old female who weighs 140 lbs. Use the following resting energy expenditure (REE) formula to calculate Kimberly's daily REE. (14.7 x body weight in kg) + 496

1429.45

Trevon is slowly walking between classes. If Trevon is walking at an intensity of 1 liter of oxygen per minute, about how many kcal will he burn during the 30 minute walk?

150

Drugs, such as stimulants, that cannot be provided to the student-athlete by the university, nor be utilized by the student-athlete unless under the guidance of a physician.

Banned

Research involving creatine supplementation has shown it to have a positive ergogenic effect on all but which of the following?

Energy metabolism when treadmill running at 50-90 percent VO2 max

Categorize each of the amino acids below as either essential or nonessential for a healthy adult.

Essential: Tryptophan, Methionine, Lysine Nonessential: Cysteine, Tyrosine, Alanine

RDA:

Nonpregnant females aged 14 to 18 years of age are advised to have 60 mg of vitamin C per day. This amount meets the vitamin C needs for 97% of this age and sex.

Match the following fatty acids as omega-3, omega-6, or monounsaturated fatty acids.

Oleic acid - Monounsaturated fatty acid Linoleic acid - Omega-6 fatty acid Alpha-linolenic acid - Omega-3 fatty acid

An ingredient list for a granola bar reads: Brown rice syrup, rolled oats, soy protein isolate, cane syrup, rice flour, sunflower oil, sea salt, cinnamon. Which ingredient is found in the highest concentration in the granola bar?

brown rice syrup

The intensity of physical activity impacts how much carbohydrate versus fat is utilized as an energy source for that activity. The graph below compares the percentage of kcal from fat versus carbohydrate when a person walks 2 mph (low intensity) or runs 9 mph (high intensity) for a 30-minute period. Drag the labels to the correct location on the x-axis of the graph.

low-walking 2mph - 75% fat, 25% cho left high intensity running 9mph - 25% fat, 75% cho right

The study of disease rates that vary among different population groups is called

epidemiology.

A nutrient is considered to be ____________ if, when left out of the diet, it leads to a decline in biological function.

essential

Nutrients that the body needs, but cannot produce at all, or in adequate amounts, are called _______.

essential nutrients

Amino acids are generally classified as either essential or nonessential. Determine whether each label describes an essential or a nonessential amino acid.

essential- also called indispensible amino acids, must be supplied by food in the diet, tryptohan is this type of amino acid nonessential- also called dispensable amino acids, the body can make endogenously, aspartic acid is this type of amino acid

The _______ represents the amount of a nutrient that is estimated to meet the needs of half of healthy adults in a given life-stage/sex group.

estimated average requirement

The children who are in the group that receives a high-caffeine diet constitute the ____________ group.

expierimental

According to recommendations of the American College of Sports Medicine and Academy of Nutrition and Dietetics, endurance-trained athletes should consume 1.6-2.0 g of protein per kg body weight daily.

false

All fatty acids needed by the body may be synthesized in the body.

false

Angelica weight 120 pounds, which is equal 1,200 ounces.

false

As you exceed 50 percent of your VO2 max, you begin to rely more and more on fat as an energy source.

false

Creatine supplementation increases the risk for muscle cramps.

false

Due to potential health hazards, dietary fat holds no real value in human nutrition.

false

If you regularly consume a diet rich in vegetable oil, you will be consuming predominately monounsaturated fatty acids in your diet.

false

Ketone bodies are made when carbohydrate intake is insufficient and protein is broken down to acetyl CoA and then converted into ketone bodies.

false

Kristin has heard that butter is a rich source of saturated fatty acids and, therefore, she is trying to avoid butter in her diet. In the supermarket, she sees margarine and reads on the label that margarine is not a source of saturated fatty acids. Kristin should use the margarine, instead of butter, because it is a healthier source of fat that may promote optimal health and physical activity performance.

false

The lactic acid system is the most important energy system for a high-jump track and field athlete.

false

Unlike complete proteins, incomplete proteins contain all essential amino acids and result in a positive nitrogen balance.

false

Untrained athletes use more fat than trained athletes during a standardized exercise task.

false

Victoria competes in sprint speed skating events. During such high-intensity sprint events, fats are the most important fuel for the activity.

false

If an athlete consumes more carbohydrate than is needed to support their physical activity, the extra carbohydrate may be converted into _______.

fat

Some athletes practice _______, a process that involves consuming a large amount of fat immediately prior to exercise to increase fat utilization during physical activity, thus sparing carbohydrate stores.

fat loading

According to the key-nutrient concept, each of the following nutrients are considered "key" except _______.

fiber

The dietary technique designed to increase the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue is referred to as all of the following EXCEPT _________.

glucose loading

Studies have shown that endurance trained athletes _________.

have an increased muscle triglyceride content.

Protein accounts for about half of the content of a ________.

high-density lipoprotein HDL

It has been three hours since she had anything to eat and Karla's blood glucose level is 165 mg/dL. This blood glucose level is considered _______.

hyperglycemia

A scientist observes a natural phenomenon and develops a tentative explanation called a ____________ .

hypothesis

According to the National Collegiate Athletic Association (NCAA) classification system of dietary supplements, a high-protein supplement is classified as _______.

impermissible

Macronutrients __________.

include carbohydrates, fats, and proteins

Chemical substances that are found in foods are called ____________ .

nutrients

The science of ____________ involves the relationship between food and health.

nutrition

The most prevalent ergogenic aids used to increase sport performance are those classified as _________.

nutritional

Consuming which monounsaturated fatty acid has been associated with reducing total cholesterol levels, without reducing HDL-cholesterol?

oleic acid

Choose a diet moderate in total fat but low in saturated and trans fats

olive oil

Hormones affect blood glucose levels in different ways. Identify whether each hormone increases or decreases blood glucose by dragging the hormone to its appropriate classification

increase- epinephrine, norepinephrine, glucagon, growth hormone decrease- insulin

The hormone _______ is secreted following consumption of a meal. This hormone stimulates the uptake and utilization of glucose by cells.

insulin

We receive energy in the form of ____________ contained in foods we eat.

kcal

Approximately one in nine American adults experiences bloating, gas, abdominal pain, and diarrhea after consuming _______.

lactose

The enzyme _________ is secreted from the _______ to digest triglycerides into monoglycerides and free fatty acids.

lipase; pancreas

Which of the following athletes would benefit most from carbohydrate loading?

long-distance cylist

Factors associated with an Decreased risk for coronary heart disease

low blood lipids active

According to the AMDR's, carbohydrate intake should be ______ percent of total daily kcal intake.

45-65

Based on the AMDR for protein for healthy adults, a person consuming 2,200 kcal daily should consume at least _______ grams of protein daily.

57

For athletes competing in moderate- to high-intensity aerobic activities, such as a marathon, carbohydrate intake before, during, and after exercise is important to optomizing performance and recovery. In general, such athletes should consume _______ grams per hour of quality carbohydrates for 3-4 hours after the marathon.

60

Paolo eats a mixed diet of carbohydrate, protein, and fat. When Paolo's body is at rest, approximately what percent of his total energy expenditure is derived from fat?

60%

Use the Nutrition Facts panel to determine the number of kcal provided by carbohydrates in one serving of crackers. One serving of the crackers provides _______ kcal from carbohydrates.

88

Place the lipid term into the appropriate sentence.

A fatty acid contains no carbon dioxide double....saturated fatty acid, solid b. A fatty acid contains one or more...unsaturated, liquid c. When manufacturers process liquid oil to form solid fats like margarine or shortening, the end product is a(n) trans fatty acid.d. Trans fatty acids, also called hydrogenated...doughnuts and French fries e. There are certain unsaturated fatty acids....essentail fatty acids, fatty fish, canola, and soybean oil

Riley is an alpine skier who has been advised by the registered dietitian nutrition (RDN) he works with to ensure he is consuming adequate vitamin C in his diet. Riley is determined to consume more vitamin C, but doesn't want to consume extra kcal. Rank the following food and beverage choices based on their nutrient density with respect to vitamin C. A ranking of (1) is most nutrient-dense and (3) is least nutrient-dense.

pepper, orange, juice

Protein plays many roles in the body. Drag the case study situation to its corresponding protein function classification.

pic on phone

Type IIb muscle fibers _________.

produce energy primarily by anaerobic processes

Determine which macronutrient is the most important for the scenario listed below.proteinfatcarbohydrate

protein- contribution of this macronutrient to energy needs for fueling muscles is generally small. fat- this is an important energy source for low or moderate aerobic exercise that lasts for an extended period. carbohydrate- this should constitute the greatest percentage of calories for all macronutrients for endurance athletes in training & this is the most important macronutrient to consume during exercise when exercise duration surpasses one hour.

In general, a solid precompetition meal should _________.

provide adequate kcals, primarily from carbohydrates

The use of hypnosis to improve exercise performance is an example of a ______ ergogenic aid.

psychological

Match each type of complex carbohydrate to its polysaccharide classification.

scratch- amylose, amylopectin, fiber- cellulose, ligin glycogen- storage form of glucose in humans, polysaccharide stored in liver and muscle tissue

Identify each of the following sources of carbohdyrate as predominately simple or complex carbohydrates. Drag the food source to the correct category.

simple sugar- honey, ice cream, strawberries complex- pasta, bread

According to the DSHEA, which of the following is NOT considered a dietary supplement?

tabaco

If the results of many studies and much data support the original explanation about a relationship between caffeine intake and behavior, a ____________ is formed.

theory

Determine which component of energy expenditure each scenario represents by dragging the scenario label to its appropriate classification category.

thermogenesis- lili and brock jump into the cool lake basal metabolism: maria needs 1,400 cals physical activity- stacy burns 300 cals riding her bike to work thermic effect- charlies body uses 100 cals to digest

Which of the following foods is the BEST source of lycopene?

tomatoes

For each of the following activities, indicate the primary energy system active in that particular event. trail running 5 miles 800m run 100m hurdles

trail running 5 miles - oxygen 800m run - lactic acid 100m hurdles - ATP-PCr

The common function of all lipoproteins is to _______.

transport lipids

Arthur is an elite long-distance cyclist who has achieved much success in his sport. Genetically, Arthur likely has a higher concentration and activity of type I muscle fibers, as compared to type IIa or type IIb muscle fibers.

true

Chronic fatigue syndrome may be diagnosed by a health care provider when an individual has experienced prolonged and significant fatigue for at least six months.

true

In general, the higher the percentage VO2 max during exercise, the greater the intensity of the physical activity.

true

In some athletes, supplementing with creatine may maximize muscle PCr levels and enhance performance.

true

Many experts recommend consuming about 20 to 25 grams of high-quality protein within 30 minutes immediately postexercise to optimize protein synthesis and recovery.

true

Short-term protein deficiency is not likely to cause any serious health problems.

true

Drag the images to create an optimal precompetition meal.

turkey sammy apple prezels

All of the following are branched-chain amino acids except ________.

tyrosine

Drag the class of nutrient to its corresponding energy-yielding or non-energy-yielding category.

--Energy-yielding nutrient: Protein, Carbohydrate, Fat --Non-energy-yielding nutrient: Vitamins, Minerals, Water

Drag the digestion description to the place in the body where it occurs.

--Mouth: where salivary amylase is produced - -Stomach: has acidic environment where salivary amylase is denatured --Pancreas: site of insulin and glucagon release for blood sugar control --Small intestine: has alkaline environment and is where the majority of carbohydrate digestion and absorption occurs -- Liver: where most carbohydrates are transformed into glucose --Large intestine: where bacteria ferment soluble fiber

Nutritional quackery is common in the food, supplement, and health industry. Drag the product's claim to the "red flag" that it most likely represents as related to nutritional quackery.

--Recommendations that promise a quick fix: Better eyesight by tomorrow morning! Our high dose vitamin A supplements will give you 20/20 vision in 1 day or your money back!--Recommendations based on a single study: One study showed that people who took our valerian root pills fell asleep faster and for longer than did people who did not take the pills!--Dire warnings of dangers from a single product or regimen: Eating fish can cause mercury toxicity! To get the benefits of fish without the dangers or mercury, try our high-potency omega-3 fish oil capsules!--Claims that sound too good to be true: Burn fat by eating more food and doing no exercise! Just try our celebrity weight loss plan!

Achieving the proper intake of various nutrients may promote good health and sports performance. Click to select the ways in which proper nutrition can improve sports performance.

-Enhance energy-producing metabolic pathways -Increase oxygen transport and delivery -Increase muscle tissue growth-Enhance mental functions

Drag the lipid term to its appropriate sentence.

-The unsaturated fatty acids can exist in one of two structural forms: the trans form occurs when hydrogens on both carbons forming the double bond lie on opposite sides of that bond. -Fatty acids are classified based on their degree of saturation of hydrogen to be bound to the carbons in the fatty acid chain. -There are a number of lipids that are found in foods and contribute to various functions in the body. Triglycerides are the most common lipid found in food and in the body; they consist of a glycerol backbone attached to three fatty acids. -A fatty acid is saturated if it contains no carbon-carbon double bonds, polyunsaturated if it contains two or more carbon-carbon double bonds, and monounsaturated if it has only one carbon-carbon double bond. When hydrogens on an unsaturated fatty acid lie on the same side of the carbon-carbon double bond, a cis formation exists.

Valentina is following the recommendations of the Prudent Healthy Diet and consuming less than 20% of her total daily kcal from fat. Based on that recommendation, if Valentina is eating 1,600 kcal per day, she should consume less than _______ grams of fat per day.

36

Your body is indirectly fueled by food; but, like other cells, muscle cells cannot directly use the energy released from breaking down glucose or triglycerides. Complete the sentences about energy sources for exercising muscles with the appropriate term.

-You consume food, and your body converts that food energy to the main energy currency used for cells, called adenosine triphosphate (ATP).- Two of the breakdown products of this main energy source are a phosphate group and adenosine triphosphate (ATP).-ATP can only fuel your cells for 2-4 seconds. If there were no resupply of ATP available, another high-energy compound called phosphocreatine (PCr) can be quickly broken down to release enough energy to make more ATP.--When muscle cells enzymatically reform ATP from ADP and PCr, the byproduct is creatine.

Put the following four foods in order of carbohydrate content (per standard serving) with the greatest carbohydrate content first (1) and the least last (4).

1. Grains (bagel) 2. Dairy foods (yogurt) 3. Vegetables (broccoli) 4. Meat (ribs)

Frankie does high-intensity intermittent training five days per week. To optimize exercise recovery, Frankie should consume _______.

20-25g of high quality protein within 30min of exercise

Determine whether each of the scenarios pertains to the anaerobic or aerobic breakdown of glucose.

Aerobic glucose breakdown -breakdown products are carbon dioxide and water -occurs when plenty of oxygen is available in the muscle -supplies more ATP than other types of glucose metabolism -provides about 95% of the ATP made from complete glucose metabolism Anaerobic glucose breakdown -breakdown products include pyretic acid and lactic acid - occurs when oxygen supply in muscle is limited -provides most of the energy needed for events that require a quick burst of energy, ranging from about 30 seconds to 2 minutes - Provides about 5% of the ATP made from complete glucose metabolism

AI:

All adult men and women are advised to consume 25 to 35 micrograms of chromium per day, respectively. There is not enough research to make a more definitive recommendation, but this amount appears to maintain nutritional health.

Which of the following is true of ergogenic aids?

All essential nutrients are considered to be legal for use in conjunction with athleticcompetition

Which of the following statements relative to cholesterol is false?

All healthy diets should contain no cholesterol at all

Which of the following statements are in line with the recommendations of the Prudent Healthy Diet?

All of these statements are in line with the Prudent Healthy Diet recommendations

Brian learns in his favorite nutrition class that he gets a larger percentage of energy from fat when he is sleeping than when he runs intensely for 3 miles. He decides that the best way for him to reduce his body fat is by sleeping all day. What is going to happen to Brian?

Brian will not lose more weight sleeping, it matters how many total kcal of fat he will expend, not what percentage of his expended kcal come from fat.

Which of the following is NOT a recommendation you might make to someone trying to increase their fiber intake?

Consume more foods from the protein foods group

Which of the following is NOT one of the overarching guidelines from the 2015-2020 Dietary Guidelines for Americans?

Consume only plant-based foods.

Which of the following is true of lipids?

Fatty acids are classified according to the number of carbon atoms each contains and the number of complete chemical bonds that each molecule has

Which of the following activities is generally considered a light aerobic activity?

Golfing with cart

Factors associated with an Increased risk for coronary heart disease

HBP obesity stressful lifestyle

Food sources of protein can be classified as either complete or incomplete proteins. Identify which of the following foods are high-quality complete proteins and which are lower-quality incomplete proteins. Drag the food to its appropriate classification.

High quality- salmon egg milk, low quality- whole wheat bread, kidney beans, mixed nuts

When considering the key-nutrient concept, which of the following statements is false?

Highly processed foods to which some vitamins have been added are acceptable to this concept

Georgiana consumed a breakfast of corn flake cereal with milk, strawberries, and coffee sweetened with table sugar. Which of the following is most likely to occur in the 1-2 hours after Georgiana eats her breakfast?

Hyperglycemia, which stimulates insulin secretion followed by a possible hypoglycemia

High-protein supplements that may be purchased by the student-athlete, but that that may not be provided by the university.

Imperssible

Which of the following amino acids is associated with the increase in BCAA oxidation during prolonged exercise?

Leucine

Identify which of the amino acids are considered branched-chain amino acids.

Leucine, isoleucine, valine

Which of the following statements about animal proteins is true?

Many animal proteins are considered complete proteins

Classify each of the following activities as moderate- or vigorous-intensity exercises.

Modern-doubles tennis, golf, Pilates vigorous-singles tennis joggingcompetitive basketball

DV:

One piece of whole wheat bread provides 3 grams of dietary fiber. This is approximately 11% of the amount of daily fiber needed by a healthy adult.

Put the foods in order by percentage of calories from fat from least (1) to greatest (5).

Orange juice Whole wheat bread salmon peanut butter

Which of the following energy systems will be most important during an endurance activity, such as long-distance cycling, swimming, or biking?

Oxygen energy system

NCAA: Sports drinks, energy bars, and vitamins/minerals that may be provided to the student-athlete by the university.

Permissible

Determine whether each of the case study situations is in positive protein balance, negative protein balance, or protein equilibrium by dragging it to its appropriate classification.

Positive: Rachael Quinn Negative: Stella Barney Equilibrium: Travis Larissa

As she is training for the upcoming New York marathon, Jaelyn started running 3 to 4 miles daily during the week with an 8-mile distance run on the weekend. After 6 months, she is able to run 4 to 5 miles daily during the week with a 20-mile distance run on the weekend. This is an example of which of the following principles?

Progression

According to the principle of _______, taking rest periods between multiple sets during a weight-lifting workout is important to optimizing exercise performance and preventing injury.

Recuperation

Which of the following statements about the lactic acid energy system is FALSE?

Requires Oxygen

Drag the foods to identify nutrient-dense, plant-based sources of each of the following nutrients.

Riboflavin and iron -green leafy vegetables, fortifed grains, breakfast cereals vitamin D -fortified foods and regular sun exposure Protein -dried peas, beans, soy, nuts, legumes Calcium -soy milk, tofu set, calcium salts, cereals Vitamin B12 -must obtain rom supplemetn source as plant-based foods have negigible amounts Omega 3 -cancol oil, soybeaks oil, seaweed,f lax seeds, walnuts

Sound nutrition research involving exercise performance is best performed using placebo-controls, cross-over designs, and double-blinded strategies when evaluating nutritional ergogenic aids. In which of the following publications would you be LEAST likely to find such a study?

Runners world

Drag the descriptor to its appropriate fatty acid classification.

Saturated fatty acids: these fats increase blood levels of cholesterol and are solid at room temp b. Unsaturated fatty acids: these fats decrease blood levels of .... c. Trans fatty acids: these fatty acids increase blood cholesterol... d. Omega-3 essential fatty acids: these fats reduce inflammation... e. Omega-6 essential fatty acids: these fats regulate blood pressure and..

Which of the following energy stores in the human body stores the FEWEST kcal of potential energy?

Serum glucose

Which of the following modifiable risk factors associated with coronary artery disease are classified as major risk factors?

Smoking and sedentary lifestyle

Which of the following statements about the Exchange System is true?

The Exchange System is a guide that helps consumers estimate the kcal, protein, carbohydrate, and fat in common food sources.

Match each factor to the appropriate section representing its contribution to Total Daily Energy Expenditure. Thermic Effect of Food Thermic Effect of Exercise Basal Energy Expenditure

Thermic Effect of Food: 1400-1600 kcal (middle) Thermic Effect of Exercise: 1800-2000 kcal (top) Basal Energy Expenditure: 1000-1200 kcal (bottom)

Americans are often mistaken about their own protein needs and the role of protein in the body. Indicate whether each protein statement is true or false by dragging the statement to its correct classification.

True-Americans would benefit from eating more plant sources of protein, plant foods can be combined in the diet in the same meal to provide complementing amino acid profiles protein contain nitrogen False- Health care professionals should place more emphasis on ensuring americans are getting enough protein in their diet, only animals protein can provide all nine essential amino acids needed to make a complete protein

During glycolysis, one six carbon sugar (glucose) is broken down to _________.

Two 3 carbon molecules of pyruvate

Determine whether the breakfast is appropriate for a vegan, lactovegetarian, or lactoovovegetarian and drag the breakfast to its appropriate classification.

Vegan-oat meal made with soy milk Lactovegetarian-whole wheat toast llactoovovegetarian omlet made with two eggs

Which of the following statements concerning the interrelationships between various forms of energy is FALSE?

a kcal of energy is less then a kilojoule

For example, if a scientist suspects caffeine intake affects behavioral changes in children, he may choose to conduct a ____________ study where he randomly assigns children in the study to either a regular, normal-caffeine level diet or a high-caffeine diet group and then studies behavior without knowing which group received which diet.

a randomized, double-blind, placebo-controlled

Daily values _______.

are required on nutrition facts panels

Patrick is a healthy 22-year old adult male. According to the 2008 Physical Activity Guidelines for Americans, Patrick should participate in muscle-strengthening activities _______.

at least 2 days a week

Kent belongs to a local cycling club that goes on long bike rides (4-5 hours) two or three days per week. As an endurance athlete, Kent should particularly emphasize _______ in his diet.

carbs

The diagram below represents fat utilization during exercise. Drag the correct label for the complex necessary to transport free fatty acids (FFA) into the mitochonria.

cartintine-enyzme complex

The children who are in the group that receives a regular, normal-caffeine level diet make up the ____________ group.

control

The _______ refers to the process by which lactate that has accumulated in the muscles is transported to the liver, the lactate is converted to glucose, and the glucose can then be transported back to the muscles.

cori cycle

Determine whether the the following factors typically contribute to an increase or decrease in basal metabolism. Drag the labels to either "Decreased Basal Metabolism" or "Increased Basal Metabolism."

decreased basal metabolism -having more fat vs. more lean body mass. -being female vs. male -being 5'10" tall and weighing 142 pounds vs being 5'10" and weighing 242 pounds increase- being pregnant vs non pregant smoking cigs vs not

Which of the following foods would make a good choice to include in a precompetition meal?

whole grain pasta