Nutrition Final Review
which food is more nutrient dense in vitamin c
1 cup of orange juice with 110 mg of vitamin c per 72 kal
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
1.25-1.5L
anaerobic glycolysis is the predominant energy system during physical activities that are ____ in length
10 seconds to 2 mins
a protein shake provides 20 grams of protein, the shake provides ___
100
what is the specific physical activity guidelines for americans for older adults
150 mins of moderate intensity exercise each week the same as adult guidelines
estimate the rmr of a 165 lb 75 kg male using the simplified resting mr formula
1800
the daily value is an estimate of the amount needed each day based on a _____ calorie diet
2,000
physical activity may comprise only about _____ percent of the sedentary person's daily energy expediture
20
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
according to table 10.1 how many kcals are needed per kg of body weight per day for a female athlete during offseason
30
how many atp are produced in the oxidative phos via glucose
30
if gatorade g series, endurance formula, contains 14 grams of carbs per 8 ounces how many ounces should a basketball player consume during the hour long game
32-48 ounces
the average o2 max for young adults is
35-40 for females and 40-45 for males
it has long been known that a starvation state can reduce rmr by
40 % or more
which of the following activities relies most heavily on the lactic acid energy system
400 m run
cynthia is a 55 kg woman in training to run a marathon, how many grams of carbs 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 oz 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
according to the physical activity guidelines for americans, children and adolescents should do ____ minutes or more of physical activity daily
60
on average, an adults body contains about _____ percent water by weight
60
the average daily calcium intake from food from adult females is estimated to be
650 mg
according to the 2015-2020 dietary guidelines saturated fat should utilmately be limited to no more than ____ % of total calories from saturated fat
7
when proteins are metabolized in the body the average caloric value is estimated to be
9.4 kcal/g
The body restores its immediate source of energy by the rephosphorylation of ____.
ATP to ADP
caffeine has several possible ergogenic effects on the body, however its practical effect on performance is probably due to an increase in
CNS stimulation
which substance is banned in many sports
Ephedrine
which certification requires a bachelors degree with specilized dieteics courses, complete 6-12 months of supervised practice, and pass a national exam
RD
what is the amount of energy per unit time required by the body to maintain a nonactive but alert state
RMR
which component makes up the largest proportion of total energy expenditure
RMR
If ____ is estimated, it is typically calculated by multiplying daily caloric intake by 10 percent.
TEF
what is bioenergetics
The process of converting food into biologically useful forms of energy
the certefied sports nutritionist certification from the international society of sports nutrition requires
a 4 year degree plan
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 of glucose
what are dri's
a standard used to assess and plan diets for individuals and groups
the body can use fat to produce atp by converting fatty acids to ____ which can then proceed through_____
acetyl CoA, the krebs cycle
glucose and galactose are absorbed by ____ whereas fructose is absorbed by _____
active transport, secondary active transport
what term refers to exercise that primarily uses the oxygen-dependent energy system oxidative phosphorylation
aerobic
the greatest influence on maximal oxygen consumption is
aerobic exercise training
how does the rda differ from ai
ai is not as scientifically strong as it is based on estimates or approximations derived from scientific research
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 ____
all of these are correct
atp is the common energy source for muscle and ___
all other body cells
which statement best describes how the dri apply to athletes in training
although they were developed for the general population, athletes can use the dri to assess the adequacy of their diets
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, baldnessm and growth of facial hair are side effects symptoms from using which supplement
anabolic steroids
research supports the existence of an ____ window for protein synthesis after exercise, so adequate protein should be consumed _____
anabolic, within 1-3 hours after exercise
lactate is a metabolic waste product of ____ that can _____
anaerobic glycolysis, be used by the liver as an energy source
which energy system is a direct source of energy used by the body to perform a multitude of functions, such as muscle contractions
atp
genegieve is a professional athlete who regularly competes in power lifting events, which energy system is most important for success as a power lifting athlete
atp pcr system
which energy system would predominate in an all out high intensity 100 m dash
atp-pcr posphagen
the wasting or decrease in organ or tissue size is known as
atrophy
the minimal enery expenditure compatible with life is
basal metabolism
what dietary supplement may result in an increase in nitric oxide which influences blood flow and may reduce the oxygen cost of submaximal aerobic exercise
beet juice
what are 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
which of the following is an anion involved in fluid balance
bicarbonate
because fat molecules do not mix easily with water, ____ is needed before they can cross the membranes of intestinal cells
bile
which of the following statements about body weight is true
body weight does not give any information about body composition
one positive strategy for increasing RMR is
building lean muscle mass
Nutrient dense refers to a food that is rich in nutrients compared to its _____ content
caloric
vitamin a toxicity
can occur with high consumption of beta carotene
all of the following are sources of saturated fat except
canola oil
distance athletes can avoid muscle fatigue by maximizing glycogen stores through
carbohydrate loading
while thiamin needs may be greater in athletes because of their higher ____ production compared to non-athletes, their consumption of high quality_____ will more than meet the rda for thiamin
carbohydrates
because athletes require more ____ their needs for these nutrients should be determined before assessing remaining dietary needs
carbohydrates and proteins
before consuming sports drinks during an event athletes should experiment with them during training because the ____ content of these drinks can increase______
carbohydrates, gastric distress
An intake of 3 to 12 grams of ____ per kilogram (kg) of body weight per day is recommended for athletes.
carbs
the main energy source for the lactic acid system during exercise is
carbs
the energy content of ______ is estimated to be the same kcal/g
carbs and protein
anaerobic glycolysis is an energy system that uses
carbs only
the term acronutrient frequently refers to
carbs, proteins, and fats
what are the weakest of all scientific findings
case studies
What type of study focuses mostly on the analysis of a person or a particular situation
case study
if a person is not consuming enough kilocalories from carbs or fat, protein will be used for energy, this is an example of
catabolism
the development of fatty streaks a change associated with eventual narrowing of the arteries typically begins in
childhood and adolescence
most internet usesers access ____ and that information can be biased in an effort to increase sales
commercial websites
the my plate graphic is intended to
communicate the basics of a healthy diet
general agreement among members of a group is known as
consensus
what is recommended practice to ensure adequate mineral status
consume adequate kilocalories
which of the following is true about mineral absorption
consuming an orange can increase iron absorption at the same meal
during physical activity, the three energy systems that rephosphorylate atp from adp ___
continue to function with one system turned up depending on the activity conditions
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
what are the three energy systems that replenish ATP
creatine phos, anaerobic glyc, oxidative phos
the 100 m dash in track, 40 m spring in fb shot put, and the clean and jerk olympian lift all rely on ____ as their primary energy system
creatine phosphate
the fastest to least complex energy system used to produce atp is
creatine phosphate
nutrition periodization refers to
creating a nutrtion plan that matches training
which equation used to predict resting metabolic rate may better account for the higher amount of lean body mass in trained athletes
cunningham
what term is used on food labels that estimates that amount of certain nutrients needed each day
daily value
the respiratory exchange ration is a formula that can be used to
determine the proportion of energy coming from carbohydrates and fats
what forms the basis for planning an athlete's diet
dialy caloric needs
untied states pharmacopeia, consumer lab.com, and nsf are examples of which of the following
dietary supplement certification programs that ensure good manufacturing practices by supplement companies
vitamin excess that reach the tolerable upper intake level are most likely to be caused by
dietary supplements and fortified
which of the following is a true statement regarding the function of creatine phosphate
directly powers muscle contraction
what is a reliable and valid method of measuring energy expenditure up to a 3 week time period
dobly labeled water technique
The needs of an athletes training are generally different from those of the general population in terms of ?
energy
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 cortisol
epinephrine
what cells are incapable of metabolizing glucose aerobically
erythrocytes
for some female athletes following a prolonged low calorie diet, low circulating___ can lead to ____
estrogen, osteoprosis
Sports nutrition recommendations are currently
evidence based
what are chemcial reactions that release energy
exergonic
what term refers to chemical reactions that release energy
exergonic
ATP is critical for muscle contraction, but it is not involved in skeletal muscle relaxation.
false
MNT is nutrition advice that is intended to prevent, treat, or cure a disease or disorder.
false
When the term nutritionist is used, it refers to an individual that has a bachelor's degree in nutrition.
false
according to the focus on research section on hyponatremia and endurance events, the underconsumption of water i thought to be the main mechanism leading to hyponatremia in some athletes in triathlons
false
athletes should adhere to a very rigid eating plan
false
bmr and rmr are typically the same
false
creatine supplements are effective for both strength and endurance athletes
false
each food listed on the food lists system has the same portion size
false
endurance athete is a term commonly used to describe an athlete that primarily depends on anaerobic energy systems
false
epidemioligical studies are used to confirm cause and effect relationships
false
nutrient density refers to a food containing relatively low amounts of nutrients compared to its caloric content
false
the dietary supplement heath and education act provides a legal definition, labeling guidelines, and ensures the saftey and effectiveness of dietary supplements
false
the energy content of carbs and proteins is estimated to be 9
false
the myplate is divided into four parts, fruits veggies dairy and proteins
false
the rephosphorylation of atp is an exergonic reaction
false
ultraendurance athletes want to ensure they are getting enough vitamins for proper antioxidant function, you should encourage a daily multivitamin because they will not be able to meet their needs through food alone
false
when a well nourished athlete takes a b complex vitamin supplement they will have extra energy during training and competitions
false
what tissue is approximately 10% water
fat
the rer is a way of determining the body's metabolism of
fat and carbs
as the muscles proceed from rest to increased activity levels, the major fuel source shifts from ___ to ____
fat to carbs
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
following a ketogenic diet
in the energy balance equation, the only component of energy in is
food
energy is consumed in the form of ___ and transformed into different chemicals forms that can be ____
food, stored or used for immediate energy
athletes need adequate protein intake
for growth and repair of tissue
If creatine phosphate is nearly depleted in skeletal muscle by high-intensity exercise, how is it rephosphorylated
from atp generated aerobically by oxidative phos
an excess of ___ in sports drinks may leave the small intestine undigested and cause bloating and gas in the colon
fructose
when blood gulcose drops ___ is released to stimulate the release of glucose stored as ____ glycogen
glucagon, liver
why is there a difference between the amount of atp produced by glucose and by glycogen
glucose and glycogen use very different metabolic pathways to yield pyruvate and that accounts for the difference in atp production
metabolism of one molecule of which of the following produces the highest number of atps
glucose via anaerobic glycolysis
polysaccharides are made up of ___ and are found in foods such as _____
glucose, potatoes and grains
which of the following can be broken down into glucose
glycine
the energy source perferred by exercising muscle for the process of anaerobic glycolyssis is
glycogen
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 about ____ kcals/gram
greatest, 9.4
which sports is more likely to have athletes with disordered eating and eating disorders
gymnastics
exercise is effective for those with type 2 diabtes because it ____
has a strong insulin-like effect and stimulates glucose uptake into muscles
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 passed a national certification exam
which of the following factors is generally associated with an increase in resting energy expenditure
having larger muscle mass as compared to body fat
the ____portion of hemoglobin contains ____ which carries____inside the red blood cell
heme, iron, oxygen
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
low blood sodium level is known as
hyponatremia
all of the following are potential negative effects of chronic inadequate fat intake and energy restriction except
inadequate hydration replacement
your friend melissa wants to eat better 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 veggies
how does regular aerobic exercise training increase oxidative capacity of muscle
increase in number and size of mitochondria and increase in oxidative enzyme activity
the most appropriate way for an athlete to increase his or her power to weight ratio is to ____
increase strength training and positive nitrogen balance
a major disadvantage of anaerobic glycolysis use at a high rate is the resulting ____ in pH level which can ____
increase, interfere with muscle force production
what is ketosis
increased fatty acid oxidation resulting in an abnormal increase in ketone bodies
an important factor in determining if an athlete is exercising excessively is the _____
individuals intent in doing the exercise
energy conversion in humans is _____ which much of the energy epended as _____
inefficient, heat
what is the purpose of the dietary guidelines for americans
inform people about ways to treat chronic diseases through diet and exercise
when an individual is in a fed state (the time when nutrients are being absorbed) which hormone exerts the most influence
insulin
a deficiency or an excess of what mineral impairs the immune system
iron
what is the si unit of measure for energy
joule
the compendium of physical activities expresses the energy expended in
kilocalories
maldigestion of the carbohydrate ___ can result in calcium deficiency
lactose
epidemiological studies involve ___ numbers of subjects and are helpful in indicating ____ between variables
large, association
as atp stores decrease, muscle cells produce ____ to prevent ____ depletion
less force, atp
the metabolic rate of females is
less than that of males by about 100 kcal/d
which of the following are essential fatty acids
linoleic and alph-linoleic
stress induced by exercise stimulates the release or 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
glycogen is stored in the muscle and
liver
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 men who believe that their muscles are too small despite well developed masculature well developed masculature
essential fat refers to the ____ for men than for women
minimum amount of fat necessary for proper physiological functioning and is lower
the results of metabolic acidosis in the exercising muscle is
muscle fatigue
ATP in ____ is used to produce force and is replaced ____
muscle tissue, very rapidly
the chemical composition of proteins differs from carbs or fat because the presence of _____
nitrogen
shelly, a cross country runner is looking for a single food product to eat after a training session, which would you recommend
nonfalt 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 30 year old sedentary male has a body mass index of 31 which category does this place him in
obesity
which of the following statements regarding energy systems is false
one system is switched on while the others are switched off
vitamins b 1,2,and 3 are all involved in energy in energy metabolism through ____ in the _____
oxidation reduction reactions, krebs cycle
which of the following energy systems will be most important during an endurance activity such as long distance cycling swimming or biking
oxidative energy system
the term aerobic system refers to
oxidative phos
the primary function of the krebs cycle is to
oxidize carbohydrates, fats, and proteins and ready them for ATP production
the respiratory exchange ratio is the ratio of ____ and is lower for ____ metabolism
oxygen consumed and carbon dioxide produced, carbohydrate
indirect calorimetry works based on the principle that
oxygen consumption and co2 production are related to energy expenditure
As a person begins to exercise, there is a lag time between the onset of exercise and the ability of the aerobic energy system to fully meet the elevated energy requirement. the 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
competitive long distance runners spend a portion of their yearly training time concentrating on running long distances to improve their maximal aerobic capacity and endurance and another portion of their training time running shorter distances at higher intensity to improve their speed. This approach to training illustrates the principle of ?
periodization
what is the most important to keep in mind when planning an athlete's dietary goals and intake
phase of the training cycle due to changing energy needs
all of the following are branched chain amino acids except
phenylanine
EER is based on age, gender, weight, height, and ____.
physical activity
of the three consituents of total energy expenditure the one that can be influenced most readily and to the largest extent by the individual is
physical activity
what is the relationship between physical activity and weight loss
physical activity is beneficial even if it does not result in weight loss
hyponatremia resulting from exercise can cause a serious and sustained loss in _____ concentration to below 135 mmol/L
plasma sodium
correlating well with under water weighing to determine body fat mass _____ uses air displacement
plethysmography
of the following which contributes most to causes of death in the US
poor diet and lack of exercise
which is a major source of error in reporting food and beverage intake
portion size
which training principle is based on the idea that the type of physiological responses and eventual adaptations will be specific to the type of stimulus and stress imposed on the body
principle of specificity
transamination and deamination refer to the metabolism of
proteins
which macronutrient has the greatest effect on the thermic effect of food
proteins
the dri establish the dialy intake of a vitamin that is
recommended with a built in saftey margin
Which type of athlete participates in sports to be physically active, to maintain a healthy lifestyle, and for enjoyment?
recreational
studies have shown that regular endurance training
reduces the risk for becoming hypertensive
iron deficiency anemia can impair athletic performance by
reducing vo2 max as a result of decreased oxygen transport
The elevation of the metabolic rate that occurs after ingestion of a meal is
referred to as dietary induced thermogensis or thermic effect on food
an endergonic reaction is the
rephosphorylation of ATP from ADP
which of the following statements about the anaerobic glycolysis is false
requires oxygen
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
For a sedentary individual, ____ typically makes up the largest portion of the day's total energy expenditure.
resting metabolism
after training or competition, an athlete should consume carbohydrates to _______ and should consume proteins to
resynthesize muscle glycogen, build and repair muscle
how does rmr differ from basal metabolic rate
rmr is about 10% grater than bmr
all of the following are ways to measure body compsition except
scale weight
a deficiency in all of the following minerals can lead to anemia except
selenium
creatine phosphate is the preferred energy system during
short fast sprints
Body fat adds to total body weight, which can be a performance advantage for ____ because it adds mass.
shot putters
athletes lose _____ in sweat and urine, in order to compensate most athletes should _____
sodium, chloride, and potassium, eat a healthy diet, which in most cases is sufficient to replace losses
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 resting metabolic rate
starvation
protein digestion starts in the ____ with ____ which will begin to ____ the protein
stomach, HCL 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 atheletes consume
sufficient amounts of protein because they consume enough calories
research suggests that branched chain amino acids are effective for
supporting immune function
mainting hydration during endurance events is most likely to be challenging due to
sweat rates that exceed gastric emptying and absorption rates
as an individual's core temperature rises, the ____glands are activated to reduce the body's ____
sweat, heat load
amenorrhea
the absence or suppresion of mensturation
what is a calorie
the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius
when blood calcium levels drop, the fast exchange system kicks in and pth is secreted which stimulates _____ and activates______
the kidneys to reabsorb calcium, calitriol secretion
in nutrition science, the energy expenditure unit of measurement is expressed in terms of ____ production
thermal energy
which is the most effective intervention for enhancing performance
training
strong scientifc evidence suggests that diets high in ____ increase heart disease risk
trans fatty acids
____ is the process of the amino group removal from the amino acid, which allows the liver to make ___ from ____
transamination, dispensable amino acids, indepensable amino acids
the predominant fat in the body is
triglycerides
a double blind study is one in which neither the researches nor the study participants know which group they are in or which treatment they are receiving
true
a sprinter would depend on the creating phosphate system for atp
true
according to the physical activity guideline for americans, adults should do at least 150 mins a week of moderate intensity physical activity
true
anaerobic means without oxygen
true
atp is known as the common energy currency because it is the source of energy that is common to all cells in the body
true
epidemiological studies can only establish correlation
true
in studies of normal weight men who were starved and then refed, the effects of starvation on rmr persisted even after the starvation was no longer present
true
increased water vapor in the air such as in climates with a high humidity level reduces the ability of of sweat secreted onto the skin to be evaporated, and it is the evaporation of sweat, not just the process sweating it, the leads to heat transfer and effective thermoregulation
true
scope of practice definitions help establish professional boundaries and consumers can be assured practioners have been properly trained
true
skim milk is more nutrient dense than whole milk
true
studies have shown that people with more fat free mass have higher rmr than those with fat free mass
true
the energy system that has the slowest rate of atp replenishment is oxidative phosphorylation
true
very low calorie starvation diets result in a reduced resting metabolic rate and can actually impede weight loss
true
how many atp are produced in the anaerobic glycolysis energy system via glucose
two
the dissacharide maltose consists of
two glucose molecules
orthorexia nervosa is
unhealthy obsession with healthy eating
exercise dependence is defined as an
unhealthy preoccupation with exercising
ear is
used to assess dietary adequacy and as the basis for the RDA
you would most suspect that an athlete is exercising excessively if he or she is
using exercise to offset binge eating
Based on dietary intake only, whom would you expect to have the lowest amount of muscle creatine?
vegetarians
one form of insensible water loss is
ventilation
the creatine phosphate system is the predominant energy system during ___ 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
according to the textbook which antioxidant vitamin has been the subject of the most research in studies of athletes
vitamin a
the carotenoid beta carotene is converted in the body to an active form of
vitamin a
milk and milk products are excellent sources of
vitamin b12 (riboflavin)
ascorbic acid is another name for
vitamin c
which supplements have a link to both food and medications
vitamins
which vitamins are involved in antioxidants functions
vitamins e,c, and a
which weight loss plan is known for its support system
weight watchers diet
a good source of carbs for an athlete is ___ because ____
whole grain bread
dietary fiber is found naturally in
whole grains
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
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 grams because you can surpass your body's ability to excrete ammonia a by product of protein metabolism
