Nutrition Consultant Exam Chp. 10-11

A sports drink needs to leave the digestive tract rapidly and enter circulation where it is needed. For this to happen, the drink should contain between ____________ percent of carbohydrate by volume.

4 to 8

Depending on whether he is an endurance or strength athlete, John's protein needs range from _____ to _____ if he weighs 180 pounds.

98 g to 164 g

What portion of energy expenditure is attributed to the thermic effect of food? a. 5 to 10 percent b. 10 to 25 percent c. 25 to 35 percent d. 35 to 60 percent e. 60 to 65 percent

a. 5 to 10 percent

What components make up a physical activity program aimed at providing total fitness? a. Aerobic activity, strength training, and flexibility b. Muscle strength, muscle endurance, and flexibility c. Herbal supplements, meditation, and aerobic activity d. Warm-up, activity, and cool down e. Activity, diet, and stress reduction

a. Aerobic activity, strength training, and flexibility

A person's basal metabolism is lowest when sleeping. a. True b. False

a. true

What is the target heart rate for Spencer, who is 21 years old? a. 85 to 110 beats per minute b. 109 to 179 beats per minute c. 120 to 183 beats per minute d. 128 to 191 beats per minute e. 134 to 198 beats per minute

b. 109 to 179 beats per minute

The best activities to develop cardiovascular endurance are those that repetitively use large muscle groups and last 15 to 20 minutes. a. True b. False

b. False

The overload principle applies primarily to muscle strength with little bearing on flexibility. a. True b. False

b. False

The type of activity is more important than the total amount of activity. a. True b. False

b. False

With or without training, consuming excess protein stimulates greater muscle growth. a. True b. False

b. False

What diet plan is based on consuming a moderate-protein diet (25-40 percent of calories from protein) and allows enough carbohydrates to avoid ketosis? a. The Pritikin Diet b. The South Beach Diet c. Dr. Ornish Eat More, Weigh Less d. Weight Watchers e. The Atkins Diet

b. The South Beach Diet

A one-pound weight loss on the scale reflects a one-pound loss of fat mass. a. True b. False

b. false

According to the set-point theory, the body reacts when weight or fatness falls below the level perceived to be appropriate. How does the body react? a. Experiences a greater desire for high-fat foods b. Develops a new, lower set point for body weight c. Experiences an overall increase in hunger drive d. Decreases physical activity level until weight is regained e. Metabolism speeds up

c. Experiences an overall increase in hunger drive

What is the underlying factor that leads to muscle growth? a. Consuming additional protein b. Taking hormone supplements c. Making the muscle work d. Participating in regular aerobic conditioning e. Eating a high-carbohydrate diet

c. Making the muscle work

The protein RDA for adults is _____ compared to the recommendation of _____ for athletes. a. 0.4 g/kg/day; 0.8 to 1.0 g/kg/day b. 0.6 g/kg/day; 1.0 to 1.4 g/kg/day c. 0.6 g/kg/day; 1.2 to 1.8 g/kg/day d. 0.8 g/kg/day; 1.2 to 1.8 g/kg/day e. 0.8 g/kg/day; 1.2 to 2.0 g/kg/day

e. 0.8 g/kg/day; 1.2 to 2.0 g/kg/day

What is a not a characteristic associated with the Female Athlete Triad? a. Amenorrhea b. Low energy intake c. Low calcium intake d. Increased stress fractures e. High estrogen levels

e. High estrogen levels

________________ is a type of weight loss surgery that does not affect one's food intake and may be temporary.

liposuction

Mary's great aunt gets daily physical activity walking each morning. Her aunt is prone to falls though so may consider also incorporating some ____________ activities.

neuromotor excersies

______________ permanently speeds up metabolism by shifting body composition toward more lean tissue.

physical activity

The recommended heart rate range for a 25-year-old female who wants to exercise between 60 to 80 percent of her maximum capacity is _______

117 to 156 beats per minute

After about ________ minutes of aerobic activity, the muscle's use of fat as a fuel begins to increase.

20

thermic effect of food

Extra energy burned after a meal

Basal Energy Metabolism

Where the body expends most of its energy

What beverage recommendation applies to endurance athletes? a. A properly balanced sports drink during exercise will enhance energy status. b. Water is the best choice in helping maintain plasma volume levels. c. A sports drink is preferred over water since the sports drink stays in the digestive tract longer. d. A sports drink high in sodium is important in speeding the availability of water to working muscles. e. Since caloric intake is a concern, water is a better choice than a sports drink.

a. A properly balanced sports drink during exercise will enhance energy status

What factor decreases basal metabolic rate? a. Being older b. Being male c. Fever d. Caffeine e. Being pregnant

a. Being older

What ergogenic aid claims to improve performance and increase muscle protein synthesis but may cause kidney impairment in individuals with existing kidney issues? a. Creatine b. Coenzyme Q10 c. HMB d. Sodium bicarbonate e. Sodium chloride

a. Creatine

A higher level of activity generally corresponds with a greater level of fitness. a. True b. False

a. True

Antioxidant nutrients may enhance recovery from exercise by reducing exercise-induced oxidative injury. a. True b. False

a. True

As you continue cardiovascular conditioning, you will need to increase intensity to reach your target heart rate range. a. True b. False

a. True

Athletes who are involved in prolonged heavy resistance training may need to consume protein in the upper end of the recommended range of 1.2 to 2.0 g/kg/day recommended for strength athletes. a. True b. False

a. True

Most active individuals and athletes don't drink enough, or sometimes any, water or fluids. a. True b. False

a. True

Upon completely depleting the body's glycogen reserves, continued activity becomes nearly impossible. a. True b. False

a. True

During intense activities, _________ is the primary fuel, and it comes primarily from _________. a. glucose; glycogen stores b. fatty acids; glycogen stores c. fatty acids; fat stores d. glucose; oxygen e. glucose; fat stores

a. glucose; glycogen stores

A calorie deficit of 500 calories per day will enable you to lose approximately one pound in a week. a. True b. False

a. true

A person attempting to gain weight should curtail physical activity only if his/her health is endangered by extremely low weight. a. True b. False

a. true

An overweight infant is more likely to become an overweight adult. a. True b. False

a. true

Anorexics have an intense fear of weight gain or becoming fat, even though they are underweight. a. True b. False

a. true

Body mass index is calculated with values for a person's weight and height. a. True b. False

a. true

Experts believe that rigid diets play a strong role in the development of binge-eating problems. a. True b. False

a. true

Since the 1960s, food portion sizes and obesity rates have grown at the same rate. a. True b. False

a. true

Most health benefits occur with at least _____ a week of moderate-intensity physical activity or ________ week of vigorous-intensity physical activity. a. 75 minutes; 150 minutes b. 150 minutes; 75 minutes c. 200 minutes; 100 minutes d. 250 minutes; 115 minutes e. 250 minutes; 125 minutes

b. 150 minutes; 75 minutes

Margaret has set a goal to lose three pounds in a four-week period of time. What does her approximate calorie deficit need to be each day to achieve this? a. 325 calories b. 375 calories c. 500 calories d. 750 calories e. There is not enough information provided to determine this.

b. 375 calories

Which of the following is not a correct statement about physical activity? a. Moderate amounts of physical activity are recommended for all ages. b. Almost half of the U.S. population meets aerobic and strength guidelines. c. The more activity an individual does, the more fit the person is likely to be. d. The total amount of activity is more important than what activities one chooses. e. Fitness refers to the overall ability to meet the demands that life places on you, plus some to spare.

b. Almost half of the U.S. population meets aerobic and strength guidelines.

A loss of 1 pound during activity is equivalent to 1 cup of fluid. a. True b. False

b. False

Active individuals and athletes rely on B vitamins for energy. a. True b. False

b. False

Determining the number of push-ups that can be completed in one minute tests one's abdominal muscles for muscular strength. a. True b. False

b. False

Having a gym or fitness center membership is essential for being able to sustain a fitness routine. a. True b. False

b. False

Predigested amino acids are ideal protein sources that have been proven to increase muscle size and strength. a. True b. False

b. False

What practice represents an effective strategy in a non-diet approach to weight loss? a. Check weight several times a day and make micro-adjustments to eating habits on a continual basis. b. Gauge progress based on successes in adopting healthy eating and exercise habits. c. Eat only salads for a day or two to lose those extra pounds picked up over the weekend. d. After eating a pint of ice cream and some cookies, spend extra time at the gym to work them off. e. Focus on appearance as the incentive in pursuing lifelong optimal weight.

b. Gauge progress based on successes in adopting healthy eating and exercise habits.

John is an athlete who trains 6 days a week. He has read that athletes need more protein. Although he eats animal protein sources at most meals and drinks skim milk regularly, he has started using a protein shake twice a day. Is this shake necessary? Why or why not? a. No, the shake is not necessary. Athletes do not need any more protein than sedentary individuals. b. No, the shake is not needed. John's high-protein food choices should provide sufficient amounts of protein to meet his needs of 1.2 to 2.0 g/kg body weight. c. Yes, the shake is needed. The protein shake provides better-quality protein than that contained in foods of animal origin. d. Yes, the shake is needed. Athletes, such as John, need substantially more protein than sedentary individuals- up to three times the adult RDA each day. e. Yes, the shake is needed. It is not possible for John to consume the amount of high-quality protein that he needs without consuming two shakes.

b. No, the shake is not needed. John's high-protein food choices should provide sufficient amounts of protein to meet his needs of 1.2 to 2.0 g/kg body weight

More families today live in communities with access to safe greenspace and recreation space. a. True b. False

b. false

Precontemplation is the stage of behavior change in which you want to change, but you're not sure how. a. True b. False

b. false

Storing excess fat on the hips, thighs, and buttocks is associated with increased risk of weight-related issues compared to when fat is stored in the abdominal area. a. True b. False

b. false

The Weight Watchers diet plan, which is based on a points system, focuses on avoiding certain foods. a. True b. False

b. false

When dining out, choose items with menu descriptions such as crispy, flaky, batter-dipped, and au gratin. a. True b. False

b. false

Within the energy balance equation, most individuals expend the greatest amount of daily calories on physical activity. a. True b. False

b. false

Once an individual has an established activity routine, he or she can increase their fitness and athletic abilities by incorporating the concept of ____ into workouts. a. physical conditioning b. overloading c. hypertrophy d. muscular intensity e. fitness acclimatization

b. overloading

To improve flexibility, an individual should _________. a. stretch before warm-up b. stretch after muscles are warmed up c. lightly bounce while holding a stretch d. hold the stretch for at least 60 seconds e. do quick 5-second stretches

b. stretch after muscles are warmed up

To maintain a healthy weight, the most important goals are related to changes in______________

behavior

Differences in _________ explain why a dancer is considered "healthy" and the teacher "overweight," inspite of having the same height and

body composition

What is a strategy for dining out while aiming for a healthy weight? a. Skip appetizers to allow more calories the main entrée and dessert. b. Choose items on the menu with terms like au gratin, Alfredo, or parmigiana in making healthy selections. c. Ask for salad dressing on the side to give you control over the portion applied. d. After splurging on a high-calorie dessert, skip at least two meals the next day to get back on track. e. Eat a large meal quickly so that your body can send the signal sooner that enough has been eaten.

c. Ask for salad dressing on the side to give you control over the portion applied.

What advice would be helpful in sustaining a physical activity program? a. Choose equipment that is "supported by scientific research" as stated in an infomercial as a wise investment. b. Work out alone initially to develop a personalized workout schedule and to learn to motivate yourself. c. Challenge yourself without pushing to the point of injury. d. Step on a scale frequently focusing on weight loss as an indication of success. e. Set goals based on ideals even if the goals seem too lofty at first.

c. Challenge yourself without pushing to the point of injury.

What habit is part of the lifestyle profile associated with successful dieters? a. Avoid alcohol, fat, and sugar. b. Set reasonable goals such as losing 3 to 4 pounds per week. c. Engage in moderate exercise of 60 to 90 minutes most days of the week. d. Realize that eating healthy and exercise is temporary until goal weight is reached. e. Avoid the scale if possible.

c. Engage in moderate exercise of 60 to 90 minutes most days of the week.

On the whole, obesity is caused by which of the following factors? a. Genetic b. Cultural c. Multifactorial d. Environmental e. Physical activity

c. Multifactorial

Travis wants to see how many pounds of weight he can bench press for one repetition. What component of fitness for the muscles in his arms and shoulders is he testing? a. Muscle endurance b. Cardiovascular endurance c. Muscle strength d. Muscle flexibility e. Response time

c. Muscle strength

Activities that promote _____ are the best for making short-term fitness gains and for long-term health, as well as for weight control. a. strength training b. muscular endurance c. cardiovascular endurance d. musculoskeletal conditioning e. repetitive use of small muscle groups

c. cardiovascular endurance

To meet their increased nutrient and energy needs, most athletes need to _____________. a. take an ergogenic aid and increase calorie intake b. take an ergogenic aid and increase protein intake through food and supplement sources c. eat a well-balanced diet that supports energy needs d. eat a well-balanced diet combined with a protein supplement e. eat a well-balanced diet and take an ergogenic aid

c. eat a well-balanced diet that supports energy needs

The basic cause of overweight/obesity is thought to be _____. a. emotional eating b. hormone dysfunction c. energy intake is greater than energy expenditure d. lack of effective medical treatment e. hunger

c. energy intake is greater than energy expenditure

According to the _________________, prevention of obesity is particularly critical during the growing years before adulthood. a. set-point theory b. research on leptin c. fat cell theory d. research on lipoprotein lipase e. external cue theory

c. fat cell theory

Central obesity _____. a. is also referred to as "pear shaped" b. is most commonly seen in women c. increases the risk of health complications d. is commonly assessed using a BOD POD e. features excess fat stored evenly throughout the body under the skin

c. increases the risk of health complications

Plasma _____. a. helps retain body heat b. reduces the need for water intake on hot, humid days c. is the water portion of blood d. levels when low result in a lower heart rate e. is best maintained by drinking liquids following exercise

c. is the water portion of blood

When trying to lose weight, it is important to _____. a. lose muscle, fat, and water proportionately b. lose weight as fast as possible to experience early success when dieting c. preserve lean tissue and to lose fat d. understand that excess protein in the diet is stored as amino acids e. recognize that excess stored protein can later be retrieved and converted back to protein

c. preserve lean tissue and to lose fat

You've gone home for the weekend and your younger brother wants to know how to achieve cardiovascular fitness. Since you are taking this class, you tell him that a person must exercise at a specific heart rate called the _____. a. training load b. pulse rate c. target heart rate d. exercise rate e. maximum heart rate

c. target heart rate 1

_______________ is known as overall improvement of the cardiovascular system.

cardiovascular conditioning

Which characteristic increases the usage of glycogen? a. Regular exercise participation b. Temperature of workout environment c. Time of day of workout d. A longer workout e. A low-intensity workout

d. A longer workout

What are the leading causes of obesity? a. Excess energy intake and lack of primary health care b. Genetics and excess energy intake c. Lack of primary health care and impact of advertising d. Excess energy intake and decreased activity e. Impact of advertising and genetics

d. Excess energy intake and decreased activity

Your mother knows you are taking this class and wants you to tell her how to become physically fit. Which of the following will she need? a. A previous history as an athlete b. Weights c. Gym membership d. Short bouts of time during the day e. An uninterrupted 45 to 60 minute block of time

d. Short bouts of time during the day

What vitamin protects cell membranes from oxidative damage? a. Folate b. Thiamin c. Biotin d. Vitamin E e. Vitamin B6

d. Vitamin E

Recommendations for individuals who want to gain weight, as well as those trying to lose weight, include all of the following except _____. a. get regular exercise daily. b. try new foods c. choose nutrient-dense foods over empty-calorie foods d. choose calorie-dense snacks e. eat a variety of foods

d. choose calorie-dense snacks

Osteoporosis and infertility are health issues seen in _____. a. individuals at a normal weight b. individuals who eat diet comprised primarily of processed foods c. individuals who are overweight or obese d. individuals who are underweight e. females who are overweight or obese

d. individuals who are underweight

In today's society, adults spend more time doing ____________________ and a decreased amount of time doing ______________________. a. sedentary activities; productive activities b. physical activities; sedentary activities c. physical activities; exercise d. sedentary activities; physical activities e. productive activities; sedentary activities

d. sedentary activities; physical activities

Your sister is training for a marathon and is exercising in hot, humid weather. She weighed herself before and after a training run, and found that she had lost 5 pounds. Approximately how much water loss does this represent? a. Half a cup b. 2 cups c. 4 cups d. 6 cups e. 10 cups

e. 10 cups

What element of behavior change involves sticking to a plan of action for change? a. Precontemplation b. Contemplation c. Action d. Preparation e. Maintenance

e. Maintenance

What is a characteristic of bulimia nervosa? a. Hunger pangs continuing throughout the duration of limited food intake b. Energy levels that are extremely low c. Lowered blood pressure d. Eating controlled amounts of very low-calorie foods e. Recurrent episodes of binge eating

e. Recurrent episodes of binge eating

An effective strategy for someone who needs to gain a moderate amount of weight is to _____. a. focus on eating large amounts of a favorite food b. consume greater amounts of foods high in saturated fats c. cut out exercise altogether to limit the number of calories burned d. take the attention away from eating and listen to the body's signals when hungry e. eat more frequently and spend more time eating each meal

e. eat more frequently and spend more time eating each meal

All of the following factors have contributed to increased rates of obesity except _____. a. vending machines in schools b. unsafe walking areas c. increases in portion sizes d. less time in physical education classes e. walking to work

e. walking to work

Annie is following a new quick-weight-loss diet and has lost six pounds in the first week. Her initial loss is primarily from ______ loss and not from ______ loss.

fluid, fat

__________ is a component of the body's oxygen transporting system.

iron

Shawn exercises excessively (3 to 4 hours) per day while also going to school and working a part-time job, and he often cancels social activities in order to workout. Shawn may be suffering from ____________

nonpurging bulimia nervosa

Jim and Shannon are both overweight per BMI, but Shannon is at lower health risk because she is________ while Jim is ________

pear shaped, apple shaped