Nutrition and Physical fitness

Ace your homework & exams now with Quizwiz!

Which of the following organizations/diet plans emphasizes the consumption of fish, nuts, and olive oil?

Mediterranean-type diet

which component makes up the largest proportion of total energy expenditure

RMR

how does RMR differ from BMR

RMR is about 10% greater than BMR

the disaccharide maltose consists of ______

2 glucose molecules

individuals should consume fluids containing carbohydrates and sodium after exercising continuously for approximately _____

2 hours

of the ____ amino acids required for healthy adults, ____ are considered indispensable because the body cannot make them and must get them from food

20; 9

Cynthia, a 55 kg woman, is training to run a marathon. how many grams of carbohydrates does she need during periods of heavy training

440-550 grams per day

research has shown that daily intake of caffeine under ____ mg does not result in dehydration; a 16 ounce cup of commercially brewed coffee contains about ____ mg of caffeine

450; 300

caffeine at levels that are equivalent to _____cups of strong coffee consumed within 2-3 hours of competition has been banned by several sports governing bodies, including the NCAA

6-8

the precursor to ATP is

ADP + P

while thiamin needs may be greater in athletes because of their higher _____ production compared to nonathletes, their consumption of high-quality _____ will more than meet the RDA for thiamin

ATP; carbohydrates

Which weight loss diet is best known as a carbohydrate-controlled diet?

Atkins diet

The Dietary Supplement Health and Education Act of 1994 established

a definition of dietary supplements

what is the effect of fructose consumption on blood glucose levels

a lower glycemic response as compared to the glycemic response to glucose

the body can use fat to produce ATP by converting fatty acids to ____, which can then proceed through _____

acetyl coA; the krebs cycle

in general, americans consume too much fat, which can be detrimental to athletic performance. all of the following are ways to reduce fat intake except _____

adding butter to a baked potato

what term refers to exercise that primarily uses the oxygen- dependent energy system, oxidative phosphorylation

aerobic

ATP is the common energy source for muscle and _______

all other body cells

the rephosphorylation of ATP from ADP is an example of _____

an endergonic reaction

An increase in blood pressure and low-density lipoprotein, aggression, depression, reduction in testicle size, baldness, and growth of facial hair are side effect symptoms from using which supplement?

anabolic steroids

research supports the existence of a(n) ____ window for protein synthesis after exercise, so adequate protein should be consumed ____ after exercise

anabolic; within 1-2 hours

lactate is a metabolic waste product of ____ that can ____

anaerobic glycolysis; be used by the liver as an energy source

What is an example of a precursor to testosterone?

androstenedione

what are the two factors associated with a lower percentage of body water

being older and having a large amount of body fat

which of the following amino acid supplements has shown an improved performance during multiple bouts of high-intensity exercise as well as a single bout of exercise lasting greater than 60 seconds

beta-alanine

because fat molecules do not mix easily with water, _____ is needed before they can cross the membranes of intestinal cells

bile

large, short-term energy deficits will achieve the goal of losing ____

body weight through fat and water loss

Endurance exercise has been shown to have an effect on lower blood pressure ____.

both long term and right after exercise

one possible strategy for increasing RMR is

building muscle mass

example of saturated fat

butter

vitamin a toxicity ____

can cause liver damage

distance athletes can avoid muscle fatigue by maximizing glycogen stores through _____

carbohydrate loading

before consuming sports drinks during an event, athletes should experiment with them during training because the ____ content of these drinks can increase _____

carbohydrate; gastric distress

the respiratory exchange ratio (RER) is the ratio ____ and is lower for ____ metabolism

carbon dioxide produced to the oxygen consumed; fat

aerobic exercise helps to increase _____, or the ability to perform moderate-to-high-intensity activity involving large muscle groups for long periods of time

cardiorespiratory fitness

what type of study focuses most on the analysis of a person or a particular situation

case study

if a person is not consuming enough kilocalories from carbohydrate or fat, protein will be used for energy. this is an example of

catabolism

caffeine has several possible ergogenic effects on the body; however, its practical effect on performance is probably due to an increase in _____

central nervous system stimulation

the myplate graphic is intended to

communicate the basics of a healthy diet

ultraendurance athletes want to ensure they are getting enough vitamins for proper antioxidant functions. what do you suggest to them

consume fruits, vegetables, and whole grains to ensure a diet rich in antioxidant-containing foods

during physical activity, the 3 energy systems that rephosphorylate ATP from ADP _______

continue to function with one system "turned up" depending on the activity conditions

example of polyunsaturated fat

corn oil

Based on scientific research, what dietary supplement is effective in conjunction with vigorous training for increasing lean body mass in athletes performing repeated high-intensity, short-duration exercise bouts

creatine

The 100-meter sprint in track, 40 yard sprint in football, shot put, and the clean and jerk Olympic lift all rely on _____ as their primary energy system

creatine phosphate

The major contributing factors to heart disease and cancer-related deaths include the following EXCEPT _______.

daily alcohol intake

what term is used on food labels that estimates the amount of certain nutrients needed each day

daily value

a major disadvantage of anaerobic glycolysis use at a high rate is the resulting _____ in pH level, which can ______

decrease; interfere with muscle force production

Physical activity has been shown to decrease the risk of diabetes by ____.

decreasing insulin resistance

the respiratory exchange ratio (RER) is a formula that can be used to

determine the proportion of energy coming from carbohydrates and fats

United States Pharmacopeia, ConsumerLab.com, and NSF (Certified for Sport) are examples of which of the following

dietary supplement certification programs that ensure good manufacturing practices by supplement companies

vitamin excesses that reach the tolerable upper intake level are most likely to be caused by ____

dietary supplements and fortified foods

what is a reliable and valid method of measuring energy expenditure up to a 3-week time period

doubly labeled water technique

the needs of athletes in training are generally different from those of the general population in terms of

energy

When attempting to build muscle mass, an athlete may have to alter his or her diet to maintain positive ____.

energy and nitrogen balance

the production of force by a muscle fiber requires ____ in the form of ______

energy; ATP

_____ is when a vitamin is lost during processing but added back, whereas ____ is when vitamins that were never present before processing are added to the food

enrichment; fortification

what stress hormone, secreted by the adrenal glands, is also known as adrenaline

epinephrine

what cells are incapable of metabolizing glucose aerobically

erythrocytes

sports nutrition recommendations are currently

evidence-based

The three interrelated factors of the Female Athlete Triad include all of the following EXCEPT ________.

exercise addiction

The behavior most associated with an increased risk of developing an eating disorder is ____.

exercise dependence

which term refers to chemical reactions that release energy?

exergonic

T or F. the terms calorie and Calorie can be used interchangeably in scientific writing

false

evidence based sport nutrition recommendations are based primarily on observing the dietary intakes of successful athletes in a given sport

false

what tissue is approximately 10% water

fat

Anorexia athletica differs from anorexia nervosa in that ____.

fat reduction is more related to performance than body image, and the DSM-5 does not include it as an eating disorder

as the muscles proceed from rest to increased activity levels, the major fuel source shifts from _____ to _____

fat; carbohydrate

energy is consumed in the form of ______ and transformed into different chemical forms that can be _____

food; stored or used for immediate energy

____ wreak havoc inside the body, but can be combatted/neutralized by ____

free radicals; antioxidants

an excess of _____ in sports drinks may leave the small intestine undigested and cause bloating and gas in the colon

fructose

when blood glucose drops, ______ is released to stimulate the release of glucose stored as _____ glycogen

glucagon; liver

polysaccharides are made up of _______and are found in foods such as _____

glucose; potatoes and grains

How do carbohydrate foods affect blood glucose and insulin secretion?

glycemic effect

for an athlete engaging in marathon running, which body systems are predominantly involved in energy production

glycolysis, Krebs cycle, and electron transport chain

among the energy nutrients, fat yields the _____ amount of energy at approximately ____ kcals/gram

greatest; 9.4

Which sport is more likely to have athletes with disordered eating and eating disorders?

gymnastics

An advantage of the plethysmography method used to determine body composition is that it ____.

has good test-retest reliability

stacy works as a "nutritionist. we can assume from this that she

has not necessarily met any specific educational or licensure requirements

omega 3 fat protects against which chronic disease

heart

essential fatty acids

help regulate inflammatory processes

omega 3 fatty acids

help to regulate inflammatory processes

What factor is most likely to increase an individual's risk of type 2 diabetes?

high sugar intake without weight gain

rachel, a collegiate figure skater, wants to consume a higher protein intake but is worried about the effects on her kidneys and bones. how would you advise her

high-protein diets are not associated with kidney dysfunction or excessive loss of calcium; therefore, she can consume a higher amount

anaerobic exercise has a higher or lower lactate level concentration?

higher

Tracking weight fluctuation from day to day is most useful to an athlete as a way to monitor ____.

hydration status

_____ results in the formation of ____ fatty acids

hydrogenation; trans

what condition results from increasing core temperature and deteriorating thermoregulatory control

hyperthermia

a ____ solution is when the concentration of all solutes is greater outside than inside the cell, so water moves out of the cell, causing the cell to shrink

hypertonic

the increase in volume of the muscle fibers due to the enlargement of its components is referred to as

hypertophy

low blood sodium level is known as

hyponatremia

Signals that stimulate the ____ cause feelings of hunger, which result in seeking out and consuming food, or satiety, the feeling of fullness that reduces the desire to eat.

hypothalamus

To avoid some of the negative psychological effects of dieting, research suggests that you focus on ____.

improving your metabolic fitness

all of the following are potential negative effects of chronic inadequate fat intake and energy restriction except ____

inadequate hydration replacement

one potential negative effect on long term, extreme dietary fat reduction is ____

inadequate replenishment of intramuscular fat

your friend melissa wants to eat more healthily and reduce her risk of chronic disease development. using the dietary guidelines for americans recommendations, what can you suggest to your friend

increase fruit and vegetable consumption

The most appropriate way for an athlete to increase his or her power to weight ratio is to ____.

increase strength training and maintain positive nitrogen balance

An important factor in determining if an athlete is exercising excessively is the ____.

individual's intent in doing the exercise

energy conversion in humans is _____ with much of the energy expended as _____

inefficient; heat

lipids are a large group of substances that are ____ in water.

insoluble

Rising obesity rates, along with increases in type 2 diabetes and metabolic syndrome, has led to _____.

intense media coverage of body weight

what is the SI unit of measure for energy

joule

a friend of yours goes to the gym and takes 30-min, cardio interval training class. while switching between doing high-intensity push-ups, jumping jacks, and weight training, she notices that there is a burning sensation in her muscles. the burning is due to buildup of _____ in the muscles supplying ATP _____

lactate; anaerobically

maldigestion of the carbohydrate _____ can result in calcium deficiency

lactose

epidemiological studies involve ______ numbers of subjects and are helpful in indicating _______ between variables

large ; associations

as ATP stores decrease, muscle cells produce _____ to prevent _____ depletion

less force; ATP

which of the following are essential fatty acids

linoleic and alpha-linolenic

stress induced by exercise stimulates the release of hormones, including epinephrine, which results in _____

lipolysis of triglycerides to release glycerol and free fatty acids

after absorption, amino acids are transported to the _____ to be metabolized

liver

a low carb diet is not recommended for a healthy endurance athlete because it could result in ____

low glycogen stores, which would impair training and performance

saturated fats have a ____ potential for spoiling when exposed to oxygen or heated, and unsaturated fats have a ____ potential for spoiling when exposed to oxygen or heated due to their chemical structure

low; high

consuming tomatoes can protect skin from wrinkles and from sun damage because they contain which of the following

lycopene

All of the following nutrients are closely associated with bone health EXCEPT _____.

manganese

the ability to oxidize fat during physical activity would be of most value to a ____

marathon runner

the highest amount of oxygen that can be utilized by the body is known as

maximal oxygen consumption

Muscle dysmorphia is most common in _____.

men who believe that their muscles are too small despite well-developed musculature

Essential fat refers to the _____ for men than for women.

minimum amount of fat necessary for proper physiological functioning and is lower

ATP is the _____ form of energy for the body

most usable

ATP in _____ is used to produce force and is replaced ______

muscle tissue; very rapidly

All of the following hormones are involved in appetite suppression EXCEPT ________.

neuropeptide Y (NPY)

shelly, a cross-country runner, is looking for a food product to eat after a training session. which would you recommend

nonfat milk

An athlete who is aware and diligent about replacing muscle glycogen after training and thinks about but does NOT obsess over food demonstrates what type of eating pattern?

normal eating

The IOC Medical Commission recommends that coaches ____.

not be involved in determining ideal body weight or composition

a good source of carbohydrate for an athlete is _____ because _______

oatmeal; its a whole grain food that contains fiber

example of monosaturated fat

olive oil

known as alpha linolenic acid

omega 3

known to exert strong anti-inflammatory properties in the human body

omega 3

main food sources include green leafy vegetables and some fatty fish

omega 3

generally consumed in excess in the human diet

omega 6

known as linoleic acid

omega 6

main food sources include vegetable and safflower oil

omega 6

which fatty acids contains its first double bond on the sixth omega carbon

omega 6 fatty acid; polyunsaturated fatty acid

how many portions of fatty fish per week are needed to meet omega 3 requirements

one

an individual muscle fiber is

one long muscle

all of the following are goals of fluid consumption during exercise except _____

overconsumption of water to ensure stores are at maximum capacity

vitamins B1, B2, and B3 are all involved in energy metabolism through ____ in the ____

oxidation-reduction reactions; krebs cycle

as a person begins to exercise, there is a "lag time" between the onset of exercise and the ability of the anaerobic energy system to fully meet the elevated energy requirement. this lag in oxygen consumption is referred to as ______

oxygen deficit

the process of indirect calorimetry estimates energy expenditure by measuring the amount of ______ consumed and ______ produced

oxygen; carbon dioxide

_____ is needed for fat digestion in the small intestine, whereas _____ stimulates the release of fatty acids to be absorbed by fat and muscle cells

pancreatic lipase; lipoprotein lipase

all of the following have hidden saturated fat except ____

peanuts

competitive long distance runners spend a portion of their yearly training time concentrating on running longer distances to improve their maximal aerobic capacity and endurance, and another portion of their training time running shorter distances at a higher intensity to improve their speed. this approach to training illustrates the principle of

periodization

which of the following is an anion involved in fluid balance

phosphate

lipids that are manufactured by the body and can act as emulsifiers in food

phospholipids

lipids that have both a hydrophobic end and as hydrophilic end

phospholipids

hyponatremia resulting from exercise can cause a serious and sustained loss in ____ concentration to below 135 mmol/L

plasma sodium

Epidemiological studies point to an inverse relationship between physical activity and _____.

premature mortality

which of the following does not represent a complementary protein

quinoa and stir-fried vegetables

the dietary reference intakes (DRI) establish the daily intake of a vitamin that is ____

recommended; with a built-in safety margin

While all athletes are at risk, those who participate in sports in which success is ____ are more likely to develop eating disorders.

related to appearance

To maintain skeletal muscle mass while losing weight, the athlete should focus most on _____.

resistance training

fat is metabolized for energy most efficiently during _____ because it requires significantly more ______ to complete its breakdown

rest; oxygen

what is a type of preformed vitamin A

retinol

activities that would most likely improve an individuals cardiorespiratory fitness include:

running, swimming, cycling, jogging, triathlon

Exercise that stimulates the bone, such as ____, has been shown to ____ in young adults.

running; increase bone density

which food item is one of the best sources of omega 3 fat

salmon

the subsections of a myofibril that performs muscle contraction are called

sarcomeres

All of the following are ways to measure body composition, EXCEPT ____.

scale weighing

glucose and galactose are absorbed by ______, whereas fructose is absorbed by _____

secondary active transport; facilitated diffusion

an ice hockey player who engages in repeated bouts of high-intensity, fast skating movements will need _____ of ATP. As a result, ice hockey players will typically use ____ respiration during a game

short bursts; anaerobic

many bundles of skeletal muscle fibers grouped together form a

skeletal muscle

An inverse relationship between body fat and performance is most likely to exist for a ____.

ski jumper

Weight and body composition goals should be set upon which of the following?

sport, genetic predisposition, and individual characteristics

which of the following is associated with a significant reduction in RMR

starvation

lipids made up of rigid carbon rings with no fatty acid tails

sterols

lipids synthesized in the liver and used to make several important hormones

sterols

When combined with caffeine, ephedrine is effective for ____.

stimulating the central nervous system

protein digestion starts in the ____ with ____, which will begin to ____ the protein

stomach; hydrochloric acid; denature

proteins of muscle and connective tissue are _____ proteins, whereas hemoglobin is a ____ protein

structural; transport

hypokalemia is a result of _____

substantial potassium loss without replenishment

most athletes consume _____

sufficient amounts of protein because they consume enough calories

research suggests that branched chain amino acids (BCAAs) are effective for ____

supporting immune function

a cross-country skier whos skis continuously for 2 hours during a training exercise will need a ______ of ATP. As a result, what pathway would be best suited to this type of activity

sustained source; oxidative phosphorylation

maintaining hydration during endurance events is most likely to be challenging due to _____

sweat rates that exceed gastric emptying and absorption rates

as an individuals core temperature rises, the _____ glands are activated to reduce the body's ____

sweat; heat load

the results of the study described showed which of the following

the UV light caused less damage than when the trial started

Amenorrhea is ____.

the absence or suppression of menstruation

when a bond of ATP breaks, what happens to the energy

the energy is released

in nutrition science, the energy expenditure unit of measurement is expressed in terms of _____ production

thermal energy

____ is the process of the amino group removal from the amino acid, which allows the liver to make ____ from ____

transamination; dispensable amino acids; indispensable amino acids

lipids that comprise about 95% of the fat you should eat

triglycerides

lipids that contain a glycerol molecule and three fatty acid tails

triglycerides

T or F. the relationship between oxygen consumption and exercise intensity is linear until maximum oxygen consumption is reached

true

"food first, supplement second" refers to which of the following?

try to obtain a sufficient amount of vitamins through diet but take a vitamin supplement to cover any vitamins that may be lacking when the diet is not rich in vitamins

Orthorexia nervosa (ON) is a(n) ____.

unhealthy obsession with healthy eating

Exercise dependence is defined as an _____.

unhealthy preoccupation with exercising

You would most suspect that an athlete is exercising excessively if he or she is _____.

using exercise to offset binge eating

one form of insensible water loss is ____

ventilation

the creatine phosphate system is the predominant energy system that _____ exercise

very high intensity, short duration

oxidative phosphorylation is the predominant energy system during activities that are ______ in duration and ______ in intensity

very long; low

the carotenoid beta-carotene is converted in the body to an active form of _____

vitamin A

which antioxidant vitamin has been the subject of the most research in studies of athletes

vitamin E

which vitamins are involved in antioxidant functions

vitamins E, C and A

The most beneficial effect of exercise for blood lipid management is the effect on ____.

weight loss and maintenance

dietary fiber is found naturally in _____

whole grains

certain types of athletes, such as _____, often reduce their overall intake of ____, thus putting them at risk for vitamin deficiencies

wrestlers; energy

Your brother is a bodybuilder and seeking your advice. he wants to gain more muscle by consuming 3.5 g protein/kg/day. how would you respond to him

you should not exceed 2.5 g protein/kg/day because you can surpass your body's ability to excrete ammonia, a by-product of protein metabolism

As illustrated in the text's case study about Karen, a cross-country runner, the development of an eating disorder in a susceptible athlete can be most attributed to _____.

-parental pressure for perfection in the athlete -coaches' comments about the athlete's weight -media images of very thin models and actresses -many factors, including training demands

To prepare a cross country skier for a meet, a skier decides to increase the amount of carbohydrates in his diet (a technique also known as carbohydrate loading). why might this be beneficial to the cross country skier?

-the liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel respiration -as long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of of ATP, thus meeting the demands of prolonged periods of exercise

if gatorade G series, endurance formula, contains 14 grams of carbohydrate per 8 oz, how many oz should a basketball player consume during the hour-long game

0 to 16 oz

which food is more nutrient dense in vitamin C

1 cup of orange juice with 110 mg vitamin C per 72 kcal

it might also be the case that the ice hockey player will take creatine supplements to boost his performance. why might this be

- eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use -unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer

what is true about the pathway for forming ATP anaerobically from the buildup of lactate

-compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly -this pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded

how does regular aerobic exercise training increase oxidative capacity of muscle

-increase in the number of mitochondria -increase in the size of mitochondria -increase in the oxidative enzyme activity

after training and performance, it is recommended that athletes drink approximately ____ of fluid per kg of body weight lost, beginning as soon after exercise as is practical

1.5 L

anaerobic glycolysis is the predominant energy system during physical activities that are _____ in length

10 sec-2 min

A figure skater currently weighs 135 pounds with a current body fat percentage of 22 percent. Her desired body fat percentage is 18 percent. What is her target body weight in order to achieve this body fat percentage?

128 pounds

For adults performing moderate intensity exercise, ___minutes per week is recommended.

150

Which of the following statements about body weight is true?

Body weight does not give any information about body composition.

Correlating well with underwater weighing to determine body fat mass, ____ uses air displacement.

Plethysmography

is it possible for athletes to meet their nutrient needs without taking a vitamin supplement

Yes, the diet must be nutrient dense, calorically adequate and varied

the certified sports nutritionist certfication from the international society of sports nutrition requires

a 4-year undergraduate degree


Related study sets

ch 30 COPD, CHRONIC BRONCHITIS, EMPHYSEMA, & COR PULMONALE

View Set

1430 Review Questions: Comfort, Mobility, Functional Ability

View Set

RN Pharmacology Online Practice 2019 B

View Set

CLC 011 Contracting for the rest of us

View Set