Nutrition Exam 3 Online Quizzes (chpts 8-10)
For the matching questions, select the best answer from the list of options below. Each option may be used more than once or not at all. 1) Which mineral acts as an antioxidant? 2) Which mineral replaces the hydroxyapatite with a more resistant fluorapatitite in developing teeth? 3) Which mineral is important in regulating the basal metabolic rate? a) selenium b) fluoride c) iodine
1. a 2. b 3. c
A female athlete lost 2 pounds during her morning job. What is the minimum amount she should drink to replenish fluids? 2 cups 6 cups 8 cups 4 cups
2 cups
Which BMI would be classified as a healthy weight? 40 16 34 24
24
Who has the LOWEST health risk, based on the information provided? 6'3" male, 184 pounds, waist 41" 6'0" male, 221 pounds, waist 38" 5'3" female, 164 pounds, waist 38" 5'6" female, 142 pounds, waist 30"
5'6" female, 142 pounds, waist 30"
What is the recommendation for pregame meals? A high fiber, low-calorie meal A light, carbohydrate-rich meal A low protein meal with lots of raw vegetables A high-protein meal 20-60 minutes before the game
A light, carbohydrate-rich meal
Which diet plan is most likely to result in loss of body fat? A moderate decrease in calories ingested and increase in calories spent Reducing calorie intake substantially, and especially reducing fat intake Eating a low-carb diet Eating a high-protein diet
A moderate decrease in calories ingested and increase in calories spent
Which athlete should maximize glycogen stores before participating in his sport? A world champion sprinter A professional golfer A professional cyclist A professional baseball player
A professional cyclist
Which of the following people is most likely to develop osteoporosis? A slender menopausal woman A child who drinks chocolate milk but not white milk An obese man An overweight but physically active woman
A slender menopausal woman
Which affects the amount of water a person needs? (Select all that apply.) Activity level Type of water Age Temperature of environment
Activity level Age Temperature of environment
Which is FALSE concerning the relationship between sodium or salt intake and high blood pressure? Eating fruits and vegetables reduces the impact of dietary sodium on blood pressure. In general, the higher the sodium intake the higher the blood pressure. Adding salt to foods at the table is responsible for the high rates of hypertension in the U.S. Some people are more sensitive to sodium intake than others.
Adding salt to foods at the table is responsible for the high rates of hypertension in the U.S.
Of the following factors, which is LEAST likely to be responsible for rising rates of obesity in the population? Physical inactivity Genetics Overeating Age
Age
Which of the following statements is accurate about the body's use of calories in foods? (Select all that apply.) Alcohol delivers calories and encourages fat storage. Carbohydrate from food can be stored as glycogen in the body but it cannot be converted to fat. Protein can be used to build muscles in response to exercise. Any food can make you fat if you eat enough of it.
Alcohol delivers calories and encourages fat storage. Protein can be used to build muscles in response to exercise. Any food can make you fat if you eat enough of it.
After fasting for 24 hours, which will provide small amounts of glucose for cells throughout Ashley's body? Select all that apply and consider why that would be the source. Amino acids Some proteins will be broken down. Glycogen from muscles Ketones Fatty acids
Amino acids
Which athlete is at highest risk for an iron deficiency? Steve, a national champion wrestler Trent, a high school 100-m sprinter Emily, a softball pitcher Amy, a college cross-country runner
Amy, a college cross-country runner
During the 100-meter dash, will Matt's energy be primarily from aerobic metabolism or anaerobic metabolism? As you select your answer, consider your reasoning.
Anaerobic. When oxygen supply to cells is limited (when he's running too fast to "catch his breath", glucose is used in the anaerobic part of metabolism).
What are the consequences of anorexia nervosa?
Anorexia is a form of starvation. Outward signs include dry skin, low body temperature, development of fine body hair, and loss of sex drive. The victim loses muscle mass and body fat, and organs can no longer function efficiently. Digestion and nerve transmission and mental functioning are impaired. Depression often accompanies anorexia nervosa as well. Death may be the end result.
In the video "Save a Life", what age group was mentioned about when eating disorders occur? Younger than 30 Teenage or adolescents Any age 3 - 40 years
Any age
What happens to the sodium and potassium content of foods as they are processed into more refined products?
As foods go through more processing steps, sodium content typically increases while potassium decreases.
Which of the following body composition measures is based primarily on weight and height? Bioelectrical impedance Dual energy X-ray absorptiometry BMI Skinfold test
BMI
What does the Body Mass Index (BMI) describe? What is its limitation?
BMI is a measurement that describes a person's weight relative to height. When used with a large number of people (e.g. a population), BMI values correlate with body fatness. However, for a specific individual BMI is of limited value because it does not provide information about his or her percent body fat or where the fat is distributed. The BMI of athletes with well-developed muscle and dense bones may be high even though their percent body fat is not high.
Which of the following would be considered an ideal pre-game meal? Bean burrito Sirloin steak Bagel with jelly Spinach salad with a low fat dressing
Bagel with jelly
A woman who is trying to get pregnant has a BMI of 17 and 10% body fat. How does this information relate to her chance of becoming pregnant? Her body composition is fine because she will gain weight during pregnancy. Because of her low body fat composition she may have trouble with fertility. She needs to increase her body fat percentage to 30% in order to conceive. She needs to reduce her body fat in preparation for pregnancy.
Because of her low body fat composition she may have trouble with fertility.
Which statement best describes what happens to calcium levels in the blood if a person's calcium intake is deficient? Blood levels of calcium will stay the same because calcium will be withdrawn from the bones. Calcium absorption from food will decrease, making the problem worse. Blood levels of calcium will decrease proportionally to the dietary deficit. Blood levels of calcium will decrease because calcium in bone cannot be used in the blood.
Blood levels of calcium will stay the same because calcium will be withdrawn from the bones.
Which of the following are roles of calcium in the body? (Select all that apply.) Bone mineralization Nerve transmission Maintaining long-term memory Blood clotting Muscle contraction and relaxation
Bone mineralization Nerve transmission Blood clotting Muscle contraction and relaxation
A normal-weight female college student has some unusual behaviors. For example, when she experiences stress, she secretly eats several packages of cookies or chips in a very short period of time, and then she goes running for several hours. She also uses unusually large amounts of laxatives. What specific eating disorder is most likely? Binge eating disorder Bulimia nervosa The female athlete triad Anorexia nervosa
Bulimia nervosa
Which minerals are typically too low in American diets? Iodine and zinc Potassium and sodium Calcium and iron
Calcium and iron
While Matt is running a 100-meter dash, what fuel is his body primarily using? Fat Carbohydrate Protein
Carbohydrate
Which is a function of water in the body? Carries nutrients throughout the body Maintains body weight Participates in the emulsification of fats Provides energy to the muscles
Carries nutrients throughout the body
Which group is at the highest risk of developing osteoporosis? Caucasian females Caucasian males African-American females African-American males
Caucasian females
Which health problem is LEAST likely to be associated with obesity? Diabetes Kidney stones Celiac disease Sleep apnea
Celiac disease
Which selection is highest in calcium? Buttermilk and cream Frozen yogurt and spinach Cottage cheese and cream cheese Cheddar cheese and low-fat milk
Cheddar cheese and low-fat milk
What are ways to maximize glycogen storage to support physical activity? What kind of exercisers or athletes benefit most, and how do they benefit?
Consistently eat a high carbohydrate diet, ingest some carbohydrate (usually glucose in a drink) during the event, or ingest carbohydrate within 2 hours after the activity. People who benefit most are athletes participating in endurance activities that last for a long time. Having more stored glycogen allows them to exercise longer, but it may or may not improve their performance.
Which is a consequence of a very high intake of calcium from supplements? Muscle cramps Constipation Vomiting Increased blood pressure
Constipation
Which dietary change will have the biggest impact on weight loss, according to the reading "New Diet Winners"? Substitute all "bad" fats with monounsaturated and polyunsaturated fats. Eliminate all of your favorite "junk" foods from your diet. Consume fewer calories than you burn. Only buy foods made with fat replacers and sugar substitutes.
Consume fewer calories than you burn.
Sam participates in strenuous world-class competition that lasts for four hours or more. Which fluid-related suggestion would be best for Sam? Don't worry about electrolyte losses. Take electrolytes or salt tablets. Consume sports drinks. Drink plain water.
Consume sports drinks.
List the criteria for pre-event meals for athletes. Suggest a pre-event meal for Matt that meets the criteria. (The meal should have 3-4 different foods.)
Criteria: Carbohydrate rich "Light" (300-800 cal) Easy to digest Contains fluids Low in fat, protein, fiber 3-4 hours before the event Pre-event meal: carbo load: breakfast --> cereal with nonfat milk, fresh fruit or juice, toast, bagel lunch --> turkey sandwiches with small portions of turkey, pretzels, rice cakes, salads with low fat dressings dinner --> pasta with marinara sauce, rice with vegetables, light cheese pizza with vegetables, frozen yogurt
How easily is protein, fat, carbohydrate, or alcohol stored as fat?
Dietary fat is stored efficiently as body fat, as few metabolic steps are required. Alcohol is also easily stored. If protein is not needed for its unique functions, the amino acids are degraded and some of the energy is stored as glycogen (via a glucose pathway) and some is stored as fat. Carbohydrate can be stored in glycogen or converted to fat for storage. In any case, more calories need to be ingested (regardless of the source) than spent, for fat stores to increase.
What are the general recommendations for good nutrition for athletes?
Dietary recommendations for athletes are similar to those for everyone else: eat a wide variety of nutrient-dense foods, primarily from foods that are not highly processed and fortified. Generally the diet should be high in carbohydrates and adequate in protein, and not too high in saturated fats. Female athletes especially need to be sure to have an adequate calorie intake to avoid developing the female athlete triad.
Which is a characteristic of anorexia nervosa? Distorted body image Fear of failure Binge and purge cycles Heavy menstrual cycles
Distorted body image
Which are recommended, for accepting a healthy body weight? (Select all that apply.) Don't use negative, degrading words to describe your own body. Stop dieting to lose weight. Focus on your weight so that you don't overeat by mistake. Adopt a healthy eating pattern regardless of your weight.
Don't use negative, degrading words to describe your own body. Stop dieting to lose weight. Adopt a healthy eating pattern regardless of your weight.
Hal participates in strenuous world-class competition that lasts for at least four hours. What should he do during the competition to avoid dehydration? Drink fitness water Drink plain cool water Drink a low-carb sports drink Drink cool water and take a salt tablet
Drink a low-carb sports drink
What fuels are used during anaerobic metabolism? During aerobic metabolism? Which stage of metabolism provides the most energy?
During intense exercise, anaerobic metabolism is used. Anaerobic metabolism relies heavily on glucose derived from glycogen breakdown. During more moderate physical activity, aerobic metabolism is used. During aerobic metabolism, energy is obtained from glucose and fatty acids. Anaerobic metabolism yields a small amount of energy whereas aerobic metabolism yields a large amount of energy.
What is recommended for replacing fuels that have been depleted during exercise? Eat a high-carbohydrate meal within two hours after exercise. Eat foods with a low glycemic index as soon as possible after exercising. Wait at least two hours before eating any meals or snacks. Eat a high protein meal or snack as soon as appetite returns.
Eat a high-carbohydrate meal within two hours after exercise.
Which factor will NOT help someone use more fat as fuel for activity? Participating in a training program Sustaining the physical activity for at least 20 minutes Doing moderate-intensity activity Eating a low-fat diet
Eating a low-fat diet
Which is an effect of performing physical activity for more than 20 minutes? (Select all that apply.) Epinephrine signals adipose tissue to release fatty acids. Cells alter their fuel use to burn more fatty acids and less glucose. Protein synthesis is stimulated before the activity is completed.
Epinephrine signals adipose tissue to release fatty acids. Cells alter their fuel use to burn more fatty acids and less glucose.
According to the Physical Activity Guidelines for Americans how much exercise should be done to maintain a healthy body weight?
Everyday choose an active lifestyle and engage in flexibility activities. At least 5 days/ week engage in moderate or vigorous aerobic activities. Perform a minimum of 150 min. of moderate-intensity aerobic activity. Two or more days/week engage in strength activities. Limit sedentary activities.
Describe factors that increase the risk of developing heart disease.
Excess weight, especially in the abdomen, and the lack of metabolic fitness are risk factors for heart disease. Many other factors are also important.
How do age, environmental temperature and humidity, altitude, ignoring thirst signals, and alcohol and fiber intakes affect a person's water need? What other factors increase water needs?
Factors that increase water needs include older age (and very young age), cold weather, hot weather with high humidity, forced air environments, heated environments, high altitude, and high alcohol or fiber intakes. Ignoring thirst signals also increases water need, as do pregnancy, breastfeeding, diabetes, kidney disease, diarrhea, vomiting, fever, and blood loss.
Sherry has a desk job where she sits and talks on the phone all day. As soon as she gets home she relaxes on the couch and watches her favorite television shows until bedtime. What type of fuel provides much of her energy throughout the day? Glucose Fatty acids Amino acids
Fatty acids
What are the characteristics of Female Athlete Triad?
Female Athlete Triad is characterized by disordered eating, amenorrhea and excessive loss of calcium from the bones. The disordered often is manifest by eating too few calories to sustain the athlete's level of physical activity. Even if the athlete does not lose weight, the calorie deficit still leads to loss of menstruation and loss of bone calcium.
Which of the following factors is associated with a higher basal metabolism? (Select all that apply.) Fever Youth Starvation Stress
Fever Youth Stress
Which mineral strengthens tooth enamel?
Fluoride is an important mineral in the diet because it has the ability to inhibit the development of dental caries. It helps to do this by replacing the hydroxyapatite with a more resistant flourapatitite in developing teeth. This builds stronger more resistant teeth. It also promotes the remineralization of early lesions of the enamel that might otherwise progress to form caries.
What source of fuel is used during the first minutes of exercise? Fatty acids Glycogen Amino acids Epinephrine
Glycogen
Which combination of foods will increase BOTH iron content of the diet AND iron absorption? Hamburger sandwich and orange juice Whole wheat cereal and milk Egg and cheese omelet Lettuce salad with ranch dressing and sliced almonds
Hamburger sandwich and orange juice
What is the difference between heme and nonheme iron? What foods are sources of each?
Heme iron is the form of iron found in hemoglobin and myoglobin, which are found in animal tissues (muscle and blood). Nonheme iron is the form of iron found in plants. Thus grains, legumes, and some vegetables will be sources of iron (the nonheme form). Some of the iron in meat and fish and poultry is nonheme iron. Humans absorb heme iron much more readily than nonheme iron.
What are the consequences of ingesting too much calcium from foods and supplements?
High intakes of calcium from supplements may cause kidney stones. Too much calcium may also cause constipation and interference with the absorption of other minerals.
Which statement about micronutrient supplements for athletes is accurate? Vitamin E supplements enhance athletic performance, especially if taken immediately prior to anaerobic events. It is hard for athletes to meet nutrient needs from food intake alone. If an athlete is deficient in a specific micronutrient, a supplement can be useful correcting the deficiency. Taken regularly, a one-a-day supplement improves athletic performance.
If an athlete is deficient in a specific micronutrient, a supplement can be useful correcting the deficiency.
Which statement is FALSE according to the video "Save a Life"? Eating disorders can happen to any person at any age Media is partly to blame for why so many women suffer from anorexia nervosa or bulimia Eating disorders are an emotional disease as much as they are a physical disease If you know someone with an eating disorder, you should try to help them yourself
If you know someone with an eating disorder, you should try to help them yourself
What nutrients are used for energy during a short fast, such as eating breakfast but skipping lunch and not eating again until a late dinner? How is energy supplied if the fast goes on longer—24 hours or more?
In a short fast (e.g. between widely-spaced meals) the body draws on glucose, glycogen stores and uses fatty acids. Fatty acids require glucose for their metabolism, so the body can continue using fat for energy only until glycogen stores are gone. Once glycogen stores are depleted, fat cannot be completely metabolized. Some body proteins will be dismantled to produce some glucose (to help metabolize the fat). In addition, ketone bodies will be formed from incompletely-metabolized fat and from other amino acids from the dismantled protein. Ketones can be used to supply energy to tissues and even to the brain, but a high level of ketones in the blood has other undesirable consequences.
Which statement is accurate about fluoride? Bottled water always has fluoride added during the bottling process. Communities with fluoridated water have higher cancer rates. In communities where water is not fluoridated the rate of dental decay is high. Very few communities in the U.S. have fluoridated water.
In communities where water is not fluoridated the rate of dental decay is high.
Select the activity below that would be LEAST likely to help a young woman build maximum bone density. Increase her intake of meat protein. Reduce her sodium intake. Participate in a weight lifting class. Drink vitamin D-fortified milk.
Increase her intake of meat protein.
Which is NOT a part of the female athlete triad? Increase in muscle mass Disordered eating Osteoporosis Amenorrhea
Increase in muscle mass
Which mineral deficiency results in a goiter? Calcium Iodine Zinc Iron
Iodine
Which mineral is a part of the thyroid hormone, thyroxine? Potassium Iodine Iron Selenium
Iodine
Which is necessary for forming the hormone that regulates the basal metabolic rate?
Iodine is part of thyroxine, the hormone made by the thyroid gland that is responsible for regulating the basal metabolic rate.
Which mineral is essential for oxygen transport and use? Magnesium Iron Potassium Iodine
Iron
Which mineral makes up a part of the protein hemoglobin? Calcium Selenium Zinc Iron
Iron
Which nutrient deficiencies are of particular concern in female athletes? Zinc and sodium Magnesium and potassium Vitamins C and E Iron and calcium
Iron and calcium
What are the consequences of ingesting too much iron?
Iron toxicity causes symptoms of GI distress, infections, fatigue, joint pain, skin pigmentation, and organ damage. Iron supplements are a leading cause of accidental poisonings of children in the U.S. People with the genetic iron overload disease (hemochromatosis) absorb iron at an abnormally high rate. They may experience general, vague symptoms at first, but eventually they may suffer liver failure.
Which of the following symptoms would be the LEAST likely for a person who has ingested too much iron? Irritability Infections Abdominal pain Fatigue and joint pain
Irritability
What usually happens when someone diets without exercising?
It is harder to lose weight and it increases the probability of regaining the weight later.
Which use of protein for exercise is accurately described? It spares carbohydrate from being used for fuel. It is converted to glycogen for storage in muscles. It contributes a major part of fuel in strength training. It repairs muscle tissue after exercise.
It repairs muscle tissue after exercise.
Which of the following statements about basal metabolism is accurate? It includes energy expended for digesting and absorbing food. It supports the body's work that goes on all the time. It accounts for the smallest component of the average person's daily energy expenditure. It is directly controlled by the hormone glucagon.
It supports the body's work that goes on all the time.
Which can be used as a source of energy for the brain when someone has been fasting for a day or longer? Fatty acids Ketone bodies Amino acids Glycogen
Ketone bodies
Which is produced during intense activity from the anaerobic breakdown of glucose? Glycogen Lactate Additional glucose Amino acids
Lactate
When is lactate formed? What eventually happens to the lactate?
Lactate (lactic acid) is formed during high intensity exercise from the anaerobic breakdown of glucose. Once lactate is formed, blood delivers it to the liver. There lactate can be returned to the energy-release pathway when oxygen is available for aerobic metabolism.
Which mineral is found mainly in nuts, legumes, and whole grains? Iron Iodine Magnesium Calcium
Magnesium
What are the functions of magnesium?
Magnesium has many functions in the body. It participates in bone mineralization, protein synthesis, enzyme actions, muscle contraction, nerve functions, tooth maintenance, and immune functions.
Many people lose weight but then regain it. Which of the following strategies would be helpful to maintain weight loss? Make lifestyle changes that can be maintained after the initial weight is lost. Alternate weeks off the diet with weeks back on the diet that helped you lose weight. Stop dieting once the weight is off and return to more normal eating; return to the diet if you notice you are starting to gain weight. Eat a high protein, low-carb diet to burn more calories in the thermic effect of food.
Make lifestyle changes that can be maintained after the initial weight is lost.
What factors enhance iron absorption? What factors interfere?
Meat, fish, and poultry (MFP) contain a factor that promotes the absorption of nonheme iron from other foods when eaten at the same time. Vitamin C also enhances the absorption of iron. Iron absorption is inhibited by tannins, phytates, and fiber. Tannins are found in tea and coffee, and phytates are found in whole grains and lightly processed legumes
What foods provide the most calcium? Which foods are NOT very good sources of absorbable calcium?
Milk and milk products are some of the best sources of calcium. Some vegetables, such as broccoli, beet greens, mustard greens, and green cabbage are good sources of available calcium. Calcium fortified foods are good options as are small fish if the bones are eaten. Other foods such as spinach and rhubarb provide little or no calcium to the body because they contain binders that prevent the absorption of calcium.
Why would a dietitian encourage parents to make sure their children drink plenty of milk?
Milk is high in calcium which is important for bone growth; this is especially important in young children. Calcium and phosphorous form crystals on a foundation of material composed of collagen. The bone derives its strength from this crystal lattice.
Which recommendation for daily physical activity is correctly stated? Moderate-intensity activity can be divided into smaller sessions throughout the day. Daily physical activity must be engaged in continuously in one session for health benefits. Strength training should be done every day. You can maintain a healthy body weight with 30 minutes a day of physical activity.
Moderate-intensity activity can be divided into smaller sessions throughout the day.
Being fit has many clearly identified benefits. Which of the following are benefits? (Select all that apply.) More restful sleep Slower metabolism Lower risk of diabetes Improved bone density
More restful sleep Lower risk of diabetes Improved bone density
Which statement is accurate regarding athletes' protein needs? Athletes actually need less protein than non-athletes, because their metabolic processes have become so efficient. Most athletes can meet their protein needs by following the USDA Food Guide recommendations. Most athletes need protein supplements to satisfy their need for protein. Athletes need much more protein than the average US consumer ingests.
Most athletes can meet their protein needs by following the USDA Food Guide recommendations.
What is the definition of metabolic fitness? (The definition is given in the course; page 337 describes the lack of metabolic fitness.)
Normal blood glucose, insulin, lipids, pressure
Which is the most likely consequence of prolonged anorexia nervosa? Osteoporosis High body temperature Progressive blindness High blood pressure
Osteoporosis
Which combination of foods would most improve the iron content and iron absorption, if the family were to start eating them? As you select your answer, consider your reasoning. Eggs and legumes eaten at the same time. Peanut butter on enriched wheat bread, and orange juice. Vit C enhances absorption of non-heme iron in bread and peanut butter. Refried beans on a whole wheat tortilla.
Peanut butter on enriched wheat bread, and orange juice.
What problems are associated with having too little body fat?
People who are too thin can easily become malnourished if they can't eat regularly (such as during hospitalization or cancer treatments). In addition, they may become infertile, develop depression or abnormal hunger regulation, or be unable to keep warm.
According to the articles "Seeking Perfection Without Being a Perfectionist" and "Helping Those with Eating Disorders", what is the counsel given in regards to the scripture Matt. 5:48 "Be ye therefore perfect...."? Perfection is a lifelong pursuit that we learn line upon line. Everything must be perfect right now. We must be weary in well doing before we receive the blessings of the Lord.
Perfection is a lifelong pursuit that we learn line upon line.
Why doesn't "spot reducing" work on specific parts of the body?
Physical activity releases fatty acids from tissues throughout the body in proportion to the fat stored throughout the body. The exercised muscle may be tightened and thus improve one's appearance, but the fat doesn't disappear preferentially from the exercised area.
Which of these is a significant source of potassium? Animal products Processed foods Wheat flour Plants
Plants
Along with sodium, which of the following participates in fluid and electrolyte balance? Zinc Selenium Potassium Magnesium
Potassium
What generalizations can you make about food sources of potassium? Magnesium? Iodine? Zinc?
Potassium is found in all whole foods including meats, milk, fruits, vegetables, grains, and legumes. Fruits and vegetables are the main contributor and are outstanding sources. The more processed a food become, the less potassium is present. Review "Potassium" as needed. Magnesium is generally found in nuts, legumes, whole grains, dark green vegetables, seafood, and cocoa. Review "Magnesium" as needed. Iodine is found in iodized salt and in seafoods. It is NOT found in sea salt or in freshwater fish. Review "Iodine" as needed. Zinc is found in all protein containing foods including meats, fish, shellfish, poultry, and yogurt. It is also found in grains.
Which food is highest in readily absorbable iron? Onions Enriched bread Cottage cheese Red meat
Red meat
What risk factors correlate highly with development of osteoporosis? Which factors appear to be protective?
Risk factors that correlate highly with osteoporosis include advanced age, alcoholism, chronic steroid use, female gender, rheumatoid arthritis, surgical removal of ovaries or testes, thinness or weight loss, and white race. Protective factors include black race and long-term use of estrogen. Calcium intake has a moderate correlation.
Which of the following risks is NOT associated with being underweight? Risk for individuals fighting a wasting disease Risk of developing hypertension Chance of deteriorating nutrition during hospitalization Chance of death from cancer
Risk of developing hypertension
Which activity would most likely be helped by ingesting glucose in some form during the exercise? Weight training for an hour Walking 3 miles Running for an hour and a half Playing second base in a baseball game
Running for an hour and a half
Which mineral acts as an antioxidant?
Selenium is the mineral that acts as an antioxidant by assisting a group of enzymes that work to prevent the formation of free radicals and oxidative harm to body cells and tissues.
Which is a recommendation for successful weight loss and maintenance? (Select all that apply.) Set goals. Stop eating carbohydrates. Plan your own diet approach. Keep a record of your eating and exercise routines.
Set goals. Plan your own diet approach. Keep a record of your eating and exercise routines.
Which advice is accurate about iron for a female long distance runner who is considering whether or not to begin taking an iron supplement? If she is a vegetarian she will be iron deficient and needs a supplement. She should avoid iron supplements because of possible problems with iron overload. As a female endurance athlete she is definitely iron deficient and needs a supplement. She needs to have medical testing of her blood iron values first to see if she needs it.
She needs to have medical testing of her blood iron values first to see if she needs it.
Being fit has many clearly identified benefits. Which of the following is the LEAST likely benefit? Better quality of life Lower incidence of depression Significant weight loss Improved body composition
Significant weight loss
In the video "Save a Life", which of the following was NOT mentioned as an effect of starvation: Skin rash Shrinkage of the brain Damage of the heart Kidney damage
Skin rash
Which mineral is typically too high in American diets? Sodium Magnesium Selenium Iron
Sodium
What happens to some nutrients as foods are processed? (Select all that apply.) Sodium content increases. Potassium content increases. Potassium content decreases. Sodium content decreases.
Sodium content increases. Potassium content decreases.
How do sodium and potassium work together in maintaining fluid and electrolyte balance?
Sodium is the chief ion outside cells and potassium is the chief ion inside cells. The body controls the flow of water by moving these ions from one compartment to another. The body fluids "follow" the ions. For example, the fluids move from areas of lower ion concentration to areas of higher ion concentration. As the body moves ions from place to place it can control where the fluids are, thus maintaining fluid and electrolyte balance.
Which of the following factors is associated with a lower basal metabolic rate? Stress Youth Starvation Fever
Starvation
Compare the dietary protein needs of athletes and non-athletes.
The RDA for protein is the same for athletes and non-athletes alike, according to the Dietary Reference Intakes (RDA)—0.8 g/kg of body weight. [This is the number we want NDFS 100 students to remember.] Some other organizations recommend a higher protein intake, but even that protein intake can be achieved by eating a well-balanced diet. Considering the extremely small amount of muscle that can be built in a day and the average protein intake in the US, there is virtually no need for athletes to consume extra protein.
What happens during rapid weight loss, when calorie intake is very low? What kind of diet promotes the loss of body fat?
The body's lean tissue—protein—will be degraded so fewer working proteins are available to do their essential jobs. Metabolism slows to conserve energy. Although the text does not mention this, another consequence of a very low calorie or very low carbohydrate intake is loss of body water. Thus rapid weight loss is usually due mostly to a loss of protein and water, not a loss of body fat. To lose fat instead of body protein, use a more moderate calorie-deficit approach that can be sustained.
Which of the following statements about distribution of body fat is FALSE? A waist measurement greater than 40 inches and a BMI greater than25 in men indicates a health risk. The distribution or location of fat in the body is unrelated to the risk of developing chronic diseases. A waist measurement greater than 35 inches and BMI greater than 25 in women indicates a health risk. Abdominal fat storage is more common in men than women.
The distribution or location of fat in the body is unrelated to the risk of developing chronic diseases.
What is a common characteristic of bulimia? (Select all that apply.) The individual may vomit or use laxatives, fasting, diuretics, or enemas in an effort of prevent weight gain. The individual feels she/he cannot stop eating once she/he has started. The individual has a distorted image of his/her body weight, thinking of him(her)self as "fat" regardless of actual body weight. The individual consumes foods with an unreasonably large number of calories, in a very short period of time. The individual is close to a normal body weight.
The individual may vomit or use laxatives, fasting, diuretics, or enemas in an effort of prevent weight gain. The individual feels she/he cannot stop eating once she/he has started. The individual consumes foods with an unreasonably large number of calories, in a very short period of time. The individual is close to a normal body weight.
An athlete takes micronutrient supplements prior to competition to enhance performance. Which statement about this practice is accurate? The practice is beneficial because athletes tend to be deficient in vitamins and minerals. The practice does not improve performance because there is not enough time for the micronutrients to be incorporated into working compounds. The practice is supported by research and advocated by health care professionals. The practice improves performance because micronutrients are rapidly absorbed and integrated into metabolic pathways.
The practice does not improve performance because there is not enough time for the micronutrients to be incorporated into working compounds.
Which mineral increases blood pressure in many people when their intake of the mineral increases?
The relationship between salt intake and blood pressure is direct. The more salt a person eats, the higher the blood pressure goes. Even small increases in sodium can raise the blood pressure. However, individuals vary in their responses: some people respond to changes in dietary sodium intake much more dramatically than others.
What are the symptoms of an iron deficiency? A zinc deficiency? An iodine deficiency?
The symptoms of iron deficiency are connected to iron's role in delivering oxygen to the cells. Without adequate oxygen, the cells of the body cannot produce adequate energy. This results in symptoms of tiredness, apathy, the tendency to feel cold, pale skin, pale concave nails, irritability, restlessness, pica, and a decreased ability to pay attention. An unusual symptom of iron deficiency, which goes away when the deficiency is corrected, is chewing on ice or other non-food substances (pica). Review "Mental Symptoms of Iron Deficiency" as needed. Symptoms of zinc deficiency include poor growth accompanied by a poor appetite, dermatitis, poor wound healing, and sexual retardation, and eye and skin lesions. A zinc deficiency alters digestive function, causing diarrhea which further worsens malnutrition
What is the thermic effect of food?
The thermic effect of food is the body's increase in calories required for digesting and absorbing nutrients from food.
What is the best representation of successful weight loss and how to achieve it?
The weight is lost slowly by making sustainable changes that change calorie balance without neglecting important foods and nutrients. Most importantly, the weight is not regained after the "diet" is over.
Which of the following is a reason why older people generally need less energy than younger people? (Select all that apply.) They experience higher rates of illness with fevers. Their lean body mass decreases as they age. They are more likely to be sedentary. Their basal metabolic rate decreases.
Their lean body mass decreases as they age. They are more likely to be sedentary. Their basal metabolic rate decreases.
Based on their BMIs, many of the football players on the team are obese. Which interpretation of this information is likely to be most accurate? The players are probably obese and should make efforts to lose weight. The scales used for weighing the players were probably not accurately calibrated. Their muscle weight is probably responsible for their high BMIs.
Their muscle weight is probably responsible for their high BMIs.
Which term represents the body's temporary increase in metabolism after eating? Basal metabolism Basal metabolic rate Thermic effect of food Food fever
Thermic effect of food
What is the advantage for athletes of using sport drinks over plain water when they are engaged in endurance activities? They improve the body's fitness for sports. They are high in sodium to quickly replace losses in sweat. They contain small amount of electrolytes and glucose. They provide the vitamins and minerals that athletes need.
They contain small amount of electrolytes and glucose.
Which is a characteristic of victims of anorexia nervosa? Their BMI is in the healthy range. They are unfamiliar with the calorie content of foods. They tend to be perfectionists. They fall asleep easily.
They tend to be perfectionists.
Which is most likely to happen when someone follows an extremely low carbohydrate diet? They will develop ketosis. They will experience a slow weight loss. Their appetite will increase as needed. They will lose a substantial amount of fat.
They will develop ketosis.
Which is accurate about the effect of training on the athlete's use of fuels? (Select all that apply.) Training changes production of molecular enzymes to conserve glycogen and use more fatty acids. Training increases the capacity of muscles to store glycogen. Training increases the efficiency of digesting and absorbing fats and protein. Training increases heart and lung capacity to supply oxygen for aerobic activity and use fatty acids.
Training changes production of molecular enzymes to conserve glycogen and use more fatty acids. Training increases the capacity of muscles to store glycogen. Training increases heart and lung capacity to supply oxygen for aerobic activity and use fatty acids.
How does training affect the use of fuels during physical activity?
Training tailors the production of energy-releasing enzymes to maximize use of fuels, so the person can perform the activity longer and more efficiently. Training enhances the cardiovascular system to deliver oxygen more efficiently. It also increases uptake of blood glucose into the cells with less reliance on insulin.
In general, which best stimulates muscle development? Consuming shakes or supplements that provide high-quality protein Using the muscles regularly Getting at least 1.2 grams of protein for every kilogram of body weight Ingesting protein right before exercising
Using the muscles regularly
Which is recommended for accepting a healthy body weight? Notice other people's weight and use that as inspiration for maintaining yours in a healthy range. Value other traits over the number of pounds recorded on a bathroom scale. Keep your calorie intake slightly below USDA Food Guide recommendations, to facilitate sustainable dietary changes. Once you achieve your dream weight, enlist support of others to help you maintain it.
Value other traits over the number of pounds recorded on a bathroom scale.
A 55-year old woman has a waist circumference of 37 inches and a BMI of 34. Both her father and grandfather died of heart disease. What is her risk of developing heart disease? Very high Increased High Low
Very high
Which type of fat is most associated with increased risks of hypertension, heart disease, diabetes, and stroke? Cardiovascular fat Inflamed fat Subcutaneous fat Visceral fat
Visceral fat
What are the consequences of bulimia nervosa?
Vomiting irritates the esophagus, pharynx, and salivary glands; it erodes dental enamel, and it may rupture the esophagus or stomach. Vomiting can cause fluid and electrolyte imbalances and death from heart failure is a possible consequence.
Which is not a habit of successful weight maintainers? Eat nutrient-dense foods. Wait until severely hungry to eat. Pay attention to portion sizes. Keep track of food intake and exercise habits. Exercise regularly.
Wait until severely hungry to eat.
Which would be MOST consistent with American College of Sports Medicine (ACSM) recommendations for fitness? Walk at a pace of 3-4 miles per hour for at least 30 minutes on most days. Participate in 10 minutes of moderate aerobic activity on most days of the week. Participate in strength training activities daily. Participate in 5 repetitions per muscle group at each session of stretching.
Walk at a pace of 3-4 miles per hour for at least 30 minutes on most days.
Which beverage would be best for Matt to drink during his exercise routine at the indoor track? Consider the justification for your answer. Fruit-flavored water Sports drink Water His routine is only 30 minutes long, water is adequate for hydration. Chocolate milk
Water
What are the functions of water in the body?
Water provides the medium for transportation, acts as a solvent, participates in chemical reactions, provides lubricant and shock protection, and aids in temperature regulation in the body.
What is the best drink for most active bodies, and why? Fitness water, because it supplies essential vitamins needed for exercise Energy-booster drinks, because their enzymes enhance metabolism Water, because it rehydrates body tissues quickly and cools the body Low carb sports drink, because they supply needed energy
Water, because it rehydrates body tissues quickly and cools the body
Which type of exercise is most effective in preventing osteoporosis? Cardiovascular Weight-bearing Aerobic
Weight-bearing
Under what circumstances does the body primarily use glucose for energy? Fatty acids for energy?
When the body is at rest, most of its energy is derived from fatty acids. At the beginning of physical activity, the body derives most of its energy from glucose and glycogen stores. However, as the activity continues, the proportion of energy coming from fatty acids increases, with the actual fuel mix depending on several factors including intensity and duration.
What are the functions of zinc?
Zinc, like magnesium, is a mineral that has numerous diverse functions. These roles include enzyme activation, synthesis of genetic materials, energy metabolism, vitamin A transport, taste perception, wound healing, and reproduction.
A light, carb-rich meal is an example of: a good way to stimulate muscle building before strength training. a good meal to eat a little while before physical activity. a good way to replenish glucose levels during extended physical activities.
a good meal to eat a little while before physical activity.
The body derives energy primarily from _____ when at rest, and from______ during intense exercise. amino acids, fatty acids amino acids, glucose fatty acids, glucose
fatty acids, glucose
Waist circumference reflects the degree of __________ in proportion to body fatness. visceral fatness subcutaneous fat gynoid obesity total body fatness
visceral fatness
You can increase the amount of iron that your body absorbs by increasing the intake of: vitamin C phytates in fiber tannins in tea and coffee iron in the nonheme form
vitamin C
