NDFS Exam 3

Vitamin C ______ the absorption of iron from foods.

increases

Vitamin D _____the absorption of calcium from foods

increases

Three functions of calcium

nerve impulse transmission, muscle contraction, blood clotting

Which of the following food choices provides the most iron?

1 cup of fortified breakfast cereal (e.g., Wheaties™)

What is true about sports drinks?

replenish glucose and electrolytes, replenish fluids, flavor encourages athletes to drink

Which of the following is true about the protein intake of athletes?

Most athletes eating an adequate dietary pattern will easily meet their protein needs.

Which of the following is true about the vitamin and mineral intake of athletes?

Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.

A meal representative of what an endurance athlete should eat before an athletic event is

spaghetti with marinara sauce, green beans, and low-fat milk.

Refinement of grains ______ the mineral content of grain products.

decreases

To reduce risk for chronic diseases, the Physical Activity Guidelines recommend that most adults should perform at least

150 to 300 minutes of physical activity per week.

Which athlete is at highest risk for iron deficiency?

19-year-old female long-distance runner

For every pound lost during a workout, ______ cup(s) of water should be consumed during or after exercising.

2-3

A sports drink may be beneficial when exercise surpasses _____ minutes or if weight loss is greater than _______ pounds during a workout.

60; 5-6

What is the recommendation for a pre-event meal?

A carbohydrate-rich, high quality protein meal

What are some potassium-rich foods that Jerome could have readily available at home to help him ward off hunger until he is ready to eat his dinner?

Baked potato, spinach salad with strawberries and blueberries, vegetarian chili made with kidney beans and tomatoes

Most North American adults exceed current recommendations for sodium intake. Which of the following represents the best way to limit sodium intake?

Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods.

Which statement is accurate about optimizing muscle protein synthesis?

Consume 20-30 grams of protein per meal spaced throughout the day.

Click to select dietary strategies to enhance the absorption of nonheme iron from foods.

Consume nonheme iron with a source of heme iron, such as meat, poultry, or fish.

Sherry has a desk job where she sits and talks on the phone all day. As soon as she gets home she sits on the couch and watches her favorite television shows until it's time to go to bed. What type of fuel provides much of her energy throughout the day?

Fatty acids

Which is accurate about energy metabolism?

Fatty acids and glucose can both be used during aerobic metabolism.

What makes the teeth resistant to decay?

Flouride

Three roles of sodium in the human body

Fluid balance, nutrient absorption, nerve impulse transmission

Matt is running a high-intensity 100-meter dash. What fuel is his body primarily using?

Glucose

Iron is part of the hemoglobin in red blood cells. What is the purpose of hemoglobin?

Hemoglobin transports oxygen from lungs to body cells and also returns carbon dioxide to the lungs for excretion.

What are examples of high-sodium food and low-sodium foods?

High: deli meat, canned soup, cheese Low: brown rice, fresh pears, fresh asparagus

Factors that can influence hydration status

Humidity, altitude, caffeine intake, alcohol intake

Determine whether each factor increases or decreases with regular, moderate physical activity.

Increase: muscle mass and strength, flexibility and balance, bone and joint strength Reduced: blood pressure, risk of colon cancer, stress

Which use of protein for exercise is accurately described?

It repairs muscle tissue after exercise.

Nuts, legumes, dark green vegetables, and dark chocolate are good sources of

Magnesium

Food sources high in zinc include

Meats, fish, and poultry

As the intensity of exercise increases from low to high intensity, the proportion of ______ used to fuel activity increases.

carbohydrates

Oxalic acid _____ the absorption of calcium from spinach.

decreases

Phytic acid _____ the absorption of zinc from grains.

decreases

The concept of relative energy deficiency in sport (RED-S) addresses the full range of concerns to include

female amenorrhea, male reduced testosterone levels and libido, suboptimal bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired training capacity, and poor performance.

While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to consume too much water, which leads to the dangerous condition known as

hyponatremia

What does zinc do?

regulate DNA synthesis in a cell

What are three functions of water?

regulation of body temperature, participant in chem reactions, lubrication of joints

For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing fluid losses is _______

water