HPER 435 Exam 3
Which of the following foods has the highest cholesterol content?
Eggs
If even one of the twenty amino acids necessary for protein synthesis is in short supply, protein construction may be blocked.
True
Plants provide good sources of protein and may supply all the essential amino acids necessary for human nutrition when certain foods, such as grains and legumes, are eaten together.
True
Protein is the main nutrient used in the formation of all body tissues
True
Which food is highest in both carbohydrate and protein?
baked beans
Nitrate may be found in:
leafy greens
The recommended protein intake for an individual trying to gain muscle mass through strength training is ________ grams of protein per kilogram body weight.
1.6-1.7
In which of the following athletic events would fat assume a more important role as an energy source for the muscles?
10 mile swim (4.5 hours)
The level of total cholesterol that represents the borderline/high risk category is _________ milligrams per deciliter of blood.
200-239
Regina is trying to cut back on her fat intake to help reduce total calorie intake and promote gradual weight loss. If she follows an 1,800-calorie meal plan and wants to achieve the Acceptable Macronutrient Distribution Range recommendation of total fat being between 20-35% of calories, how many grams of fat per day should she be eating?
40-70 grams of fat per day
What percent of calories comes from fat in this chicken pot pie?
58% calories from fat
Since beginning college, Lisa has put on about thirteen pounds. She is learning in her health science class that excess calories contribute to weight gain. One recommendation her instructor made for weight loss is to choose foods that have a low percentage of total calories coming from fat. If a one-half cup serving of her favorite ice cream has 310 calories and 20 grams of fat, what percentage of total calories in the ice cream come from fat?
58% of calories in this food are from fat.
Tomas is a 24-year-old male trying to calculate his protein needs. The Food and Nutrition Board recommends that 10-35% of calories come from protein. If Tomas follows a 2,300-calorie diet, how many grams of protein per day should he be consuming?
58-201 grams of protein per day
If Tomas is a healthy 24-year-old male who weighs 166 pounds, how many grams of protein per day should he have to promote protein equilibrium? (One kilogram = 2.2 pounds.)
60 grams of protein per day
If one serving of the packaged frozen dinner shown below contains 1.5 grams of saturated fat and the maximum recommended daily intake of saturated fat is 20 grams, what percent daily value (%DV) for saturated fat does one package of this food provide?
7.5% Daily Value for saturated fat
For adults, how many essential amino acids are there?
9
How many Calories does one gram of fat yield?
9
To improve his overall strength, Anthony has been weight lifting in addition to running. He is now focusing on the nutrient mix of his post-weight lifting recovery snack. Which snack is ideal for recovery after weight-training and why?
A sandwich made with bread and lean turkey is ideal because the carbohydrate/protein mix enhances the muscle-building effect of activity
Which of the following statements concerning protein metabolism and exercise is NOT true?
After exercise, protein balance is at the very most maintained, but is usually negative
Some people mistakenly believe that eating more protein increases muscle mass. While protein as a component of a recovery snack can help rebuild muscle, it is only repetitive stress on the muscles through exercise that increases muscle mass. Excessive protein intake can actually be harmful. Check all of the following that are possible consequences of excessive protein intake:
All -Excessive protein can increase urine production and dehydrate the body. -Excessive protein can lead to kidney stones in people with a history of this or other kidney problems. -Excessive protein can displace carbohydrate intake, leading to insufficient carbohydrate, which can increase fatigue. -Excessive protein intake can increase calcium loss somewhat in the urine.
Which of the following is true for exercise when fat is the energy source?
All answers Correct -During rest, most of the energy needs of the body are met by the supply of plasma FFA to the cells. -Hormones, such as epinephrine, are secreted during exercise, activate HSL, and these stimulate the release of FFA into the blood. -During high-intensity exercise, 75 percent of the total energy cost is derived from carbohydrates, while the other 25 percent or less is derived from fat.
Regina's soccer coach takes the team out for a celebratory meal following a victory. A teammate orders French fries, noting that they must be healthy because the restaurant menu says the fries are fried in "cholesterol-free" vegetable oil. Which statement about "cholesterol-free" vegetable oil is correct?
All vegetable oil is cholesterol-free because cholesterol is only found in animal foods.
Which of the following does not contain cholesterol?
Beans
Regina is a 22-year-old college student who plays on the soccer team. Her coach brought in a registered dietitian to talk about sports nutrition. The RD recommended minimizing trans fatty acids from processed and packaged foods, but she explained that some trans fats do occur naturally. What foods have naturally-occurring trans fatty acids?
Beef, milk, and butter
The major energy food for high intensity aerobic endurance sport performance is:
Carbohydrate
Which of the following statements regarding fat loading strategies is FALSE?
Carnitine supplementation has been shown to be a very effective dietary strategy to enhance endurance performance, particularly in events such as marathon running
Which of the following is not a sound dietary strategy to help reduce serum cholesterol levels?
Consume more trans fats, which help increase HDL cholesterol
Which of the following statements best reflects the research on fat loading?
Current scientific literature does not support the notion that fat loading will enhance performance
Which of the following statements regarding creatine or creatine supplementation is FALSE?
Currently creatine use by athletes has been prohibited by WADA
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 of VO2 max
One of Lisa's college classmates is an aspiring body builder with questionable nutrition knowledge. He eats more than the recommended amount of dietary protein but tells Lisa he heard at the gym that this is actually helpful to the body. All of the following are accurate descriptions of what excess dietary protein does EXCEPT:
Excess dietary protein is stored as muscle mass.
A diet high in protein has been shown to increase muscle mass and athletic performance
False
As a person goes through his/her life cycle, the amount of protein per unit body weight remains at a constant ratio.
False
Available research supports the ability of protein supplements to improve physical performance above and beyond the effects of the training program.
False
Compared to carbohydrates, protein would be considered a major energy source for a long-distance runner
False
Coronary heart disease should not be confused with coronary artery disease because the first is primarily genetic, while the latter tends to be initiated by poor dietary choices.
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
On a per-calorie basis, trans fats appear to increase the risk of coronary heart disease no more than any other macronutrient.
False
Plant foods contain small amounts of cholesterol.
False
Recent recommendations, based on reputable research, list the range for dietary protein to be from 10-30 grams of protein per kilogram body weight per day.
False
The American College of Sports Medicine (ACSM) and the American Dietetic Association have concluded that athletes and active individuals do not need more than the daily recommended amount of protein of 0.8 g/kg of body weight per day.
False
The International Society of Sports Nutrition recommends that athletes consume a 1:3-4 ratio of carbohydrates to protein within 30 minutes of exercise to enhance recovery.
False
The majority of the research indicates that creatine supplementation does not have an ergogenic (beneficial) effect on sports that require power or short bursts of energy.
False
The total percentage of deaths due to coronary heart disease has been declining in recent years and thus is no longer the number one cause of death among Americans.
False
There appears to be a performance benefit associated with the consumption of a high-fat meal several hours prior to performance.
False
There are thirteen amino acids that cannot be manufactured in the body.
False
There is a great deal of scientific evidence to support the use of HMB supplementation as an anabolic agent for strength-trained individuals.
False
There is a preponderance of research evidence indicating that high-protein diets confer an advantage in strength development.
False
If a diet does not provide adequate carbohydrate to meet immediate energy needs, the body compensates by altering its metabolism of other nutrients. Insufficient dietary carbohydrate can lead to elevated levels of ketone bodies. Ketone bodies are the byproducts of partial breakdown of:
Fat
Which lipoprotein is theorized to transport cholesterol from the periphery to the liver for excretion (reverse cholesterol transport)?
HDL
Dietary protein can be either of a high-quality (complete) or lower-quality (incomplete) nature. Drag the food to its appropriate protein quality classification.
High quality: Chicken breast, eggs, whey Lower quality: gelatin, garbanzo beans, rice
The most popularly known method of classification of the major lipoproteins is based on the density of the lipoprotein particle. Which of the following statements is correct based on this method?
High-density lipoproteins (HDL) contain 45-50 percent protein and are associated with apoprotein A
An increase in which lipoprotein is theorized to be a major contributing factor to the development of atherosclerosis?
LDL
Which of the following statements concerning carnitine is NOT supported by current research?
Most reviewers believe chronic supplementation will enhance prolonged aerobic endurance performance
All of the following statements about the role of protein in the body are correct EXCEPT:
Protein is the only macronutrient that is not energy yielding.
Which lipid dietary component appears to be most likely to cause an increase in serum cholesterol and the development of atherosclerosis?
Saturated and trans fats
Which of the following are considered to be the bad fats?
Saturated and trans fatty acids
The protein isolated from which of the following plant foods is most comparable to animal protein?
Soybeans
When considering the functions of protein in human nutrition, which of the following is true?
The branched-chain amino acids constitute a significant amount of muscle tissue
Lisa is a college student with a strong family history of heart disease. She knows that in order to reduce cardiovascular disease risk she should lower her intake of dietary fat. Which lipid is the primary source of dietary fat in our diets?
Triglycerides
A sufficient amount of carbohydrate Calories must be present to provide a protein-sparing effect.
True
According to the American College of Sports Medicine, endurance and resistance athletes should consume 1.2-1.7 grams of protein per kilogram bodyweight per day.
True
All 20 amino acids are necessary for protein formation in the body
True
For individuals participating in resistance training, whey protein is considered to be more effective than casein protein with regard to protein synthesis and increasing muscle mass.
True
Short-term protein deficiency is not likely to cause any serious health problems.
True
Some plant foods, such as nuts, seeds, and avocados are very high in fat content.
True
The fat in most plant foods is mostly unsaturated.
True
The high-quality, complete proteins are obtained primarily from animal foods
True
The protein-sparing effect spares the utilization of protein as an energy source and allows it to be used for more important metabolic functions.
True
To prevent the development of atherosclerosis or reverse its progress, an appropriate diet and exercise program are the two key elements recommended by health professionals.
True
Trained athletes use more fat than untrained athletes during a standardized exercise task.
True
Which of the following is most conducive to the development of atherosclerosis?
a low density lipoprotein cholesterol of 170 milligrams
Which of the following statements relative to cholesterol is false?
all healthy diets should contain no cholesterol at all
During exercise, the intake of which of the following nutrients will provide the most significant protein sparing effect, i. e., decrease the use of protein as an energy source?
carbohydrate
Which of the following substances has been advertised for endurance athletes because, theoretically, it would enhance the oxidation of free fatty acids by facilitating their transfer into the mitochondria?
carnitine
Which is most likely to be a complete, high-quality protein food?
cheddar cheese
Which compound is not found in plant foods?
cholesterol
A HIGH QUALITY protein is best described as one that:
contains all of the essential amino acids in the proper amounts and ratio
Which of the following foods is likely to contain the least amount of saturated fats?
cooking oil made of 100% olive oil
Which of the following is not an example of complementary proteins?
corn tortilla and wheat bread
A review of research supports that there may be an ergogenic effect associated with the use of ____________ supplementation.
creatine
Which of the following foods are rich in omega-3 fatty acids, particularly EPA and DHA?
fish
The process involving the formation of glucose from protein in the body is known as:
gluconeogenesis
The three principal risk factors associated with coronary artery disease are:
high blood pressure, cigarette smoking, and high blood cholesterol
Research suggests that creatine supplementation is MOST likely to enhance performance in which of the following types of physical performance tasks?
high intensity exercise lasting 6-30 seconds
The form by which cholesterol is transported in your blood may be related to the development of atherosclerosis. In general,
high levels of high-density lipoproteins, which act in a process known as reverse cholesterol transport, appear to lower the chances of developing atherosclerosis.
All of the following are true physiological functions exhibited by protein EXCEPT
it is the major energy source during exercise.
Expressed as a PERCENTAGE of its total caloric value, which food exchange has the highest protein content?
lean meat
The level of serum triglyceride that is considered desirable is ______ milligrams per deciliter of blood.
less than 150
Which of the following has the least amount of dietary protein?
one orange
Nitrate supplementation has been shown to:
reduce blood pressures
Which of the following statements involving the interaction of protein and exercise training is false?
research has shown conclusively that amino acid supplements and other protein supplements will enhance performance in sports
Which of the following statements relative to protein and exercise is FALSE?
research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight
HMB supplementation appears to offer the greatest benefit to:
resistance trained individuals
Which of the following statements relative to fats is FALSE?
saturated fats appear to help lower blood cholesterol levels
Research suggests that protein may be a significant source of energy during
the latter stage of prolonged endurance exercise, when protein could contribute up to 15 percent of the total energy cost.
The major dietary source of lipids are
triglycerides
Which of the following is NOT good advice in attempts to reduce SERUM cholesterol?
use butter instead of soft tub, non-trans fatty acid margarine
Fat is a very efficient, compact means to store energy
with approximately 80,000-100,000 Calories stored in the adipose tissue of the average adult male.
