nutrition test 9&10
A rule of thumb that has been used in the past but does not apply equally to everyone is that one pound of body fat is equal to ____ calories.
3500
Hunger makes itself known roughly ____ hours after eating.
4-6
Waist circumference reflects the degree of ____ in proportion to body fatness.
visceral fatness
Nutrition authorities other than the DRI committee recommend _____ grams protein per kilogram of body weight each day for an endurance athlete.
1.2 to 1.4
An endurance athlete can lose ____ of fluid an hour during activity.
1.5 quarts
About ____ percent of a meal's energy value is used up in stepped-up metabolism in the five or so hours following that meal.
10
A man of healthyweight may have, on the average, ____ percent of hisbody weight as fat.
20
A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.
20
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.
20-35
Which type of tissue is particularly abundant in enzymes that engage in thermogenesis but don't accomplish any other work?
brown adipose
During non-endurance exercise, the optimal beverage for replacing fluids is:
cool water
An eating pattern of foods high in ____ is associated with being overweight.
energy density
Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.
false
Eating certain foods can elevate the basal metabolic rate, and thus promote weight loss.
false
High-protein, low-carbohydrate diets have been shown to be much more effective than other low-calorie plans in promoting successful weight loss.
false
Taking vitamin or mineral supplements just before competition will help to improve performance.
false
The body is able to store unlimited amounts of glycogen in muscles.
false
Weight-bearing activity may interfere with maintenance of bone strength.
false
Women in their reproductive years are likely to carry more intra-abdominal fat than are women past menopause.
false
The BMI is very valuable in helping muscular athletes determine their health risks.
false
Leptin is a hormone produced by the body to stimulate the appetite and encourage eating.
fasle
In early food deprivation, the nervous system cannot use ____ as fuel.
fat
The first symptom of dehydration (besides thirst) is:
fatigue
Which group is most prone to iron deficiency?
female athletes
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?
glucagon
Energy nutrients can be stored in the body as:
glycogen and fat
Which types of foods sustain satiety longer than other foods?
high in fiber
A healthy person starting with average body fat can live totally deprived of food for as long as six to eight weeks due to:
ketosis
A very-low-carbohydrate diet may be accompanied by:
ketosis
Anaerobic glucose breakdown produces a compound called ____ as a by-product.
lacatate
The hormone produced by adipose tissue in response to a gain in body fatness that helps to control obesity is:
leptin
Glycogen storage is:
limited to less than 2,000 calories
Progressive weight training is not associated with:
reduced lean body tissue
All of the following factors are associated with a higher basal metabolic rate except:
starvation
Which activity most enhances flexibility?
stretching
Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals.
sweet potatoes
Examples of aerobic physical activity include all of the following except:
using weight machines
The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.
vitamin E
Which nutrient is important for athletes because it is needed for the formation of collagen?
vitamin c
To prevent hyponatremia during prolonged events, athletes should:
favor sports drinks over water during the event.
The foods emphasized by high-protein, low-carbohydrate diets clearly raise the risk for:
heart and artery disease.
Complications immediately following obesity surgery often include all of the following except:
high blood pressure.
Researchers measure cardiovascular fitness with VO2 max, which will:
increase as fitness improves and blood is pumped more efficiently.
Characteristics of cardiorespiratory endurance include:
increased cardiac output and oxygen delivery.
Lactate buildup in working muscles:
indicates that anaerobic breakdown of glucose has occurred.
Fad diets are successful in the short term because they:
induce a calorie deficit.
The accumulation of excess visceral fat in the body may lead to health complications because:
it can lead to chronic inflammation, which has been linked to heart disease.
The Physical Activity Guidelines for Americans recommend that adults:
perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
Recommendations have been established for moderate physical activity because:
physically active people live longer than those who are inactive.
Mary has a waist circumference of 38 inches. Based on this information, you conclude that:
she is at an increased risk for chronic disease.
A woman who is a varsity soccer player has a BMI of 26, a waist circumference of 32, and 23percent body fat. What would you say about her body composition?
she is within recommendations for waist circumference and percent body fat
Which strategy would be most appropriate for an obese individual with a BMI of 40 or above who is healthy?
surgery such as a gastric bypass
What is one "outside of the body" factor that contributes to obesity?
the "built environment," which can discourage physical activity
The amount of protein needed to fuel physical activity varies depending on:
the extent of training, with higher degrees of training requiring less protein at a given intensity.
A benefit of cardiorespiratory endurance training is that:
the heart muscle grows larger and stronger.
Your mom is overweight and thinks it's too late to get in shape. What might you recommend as a reasonable first weight goal?
to stop gaining weight
Older people generally need less energy than younger people due to:
declines in lean body mass with age.
The health benefits of being physically active include all of the following except:
lower incidence and reduced severity of eating disorders.
Sports drinks offer some advantages over water for athletes who:
need to replenish electrolytes.
For athletic performance, the diet should consist of all of the following except:
only energy-dense protein sources.
A body mass index of 25.0 to 29.9 in an adult indicates:
overweight.
Body mass index is unsuitable for use with:
pregnant women.
The psychological desire to eat is referred to as:
appetite
Moderate use of caffeine by athletes:
may assist performance.
What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity?
moderate
Which condition is NOT a result of obesity?
osteoporosis
All of the following are involved in signaling satiation except:
the heart
An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.
true
Bulimia is more prevalent than anorexia nervosa and is more common in women than men.
true
By strengthening the muscles of the back and abdomen, resistance training can improve posture.
true
For someone with at least one obese parent, the chance of becoming obese is estimated to be between 30 and 70 percent.
true
Most athletes probably need somewhat more protein than do sedentary people.
true
Muscle hypertrophy is an increase in size in response to use.
true
No single body composition or weight suits everyone; needs vary by gender, lifestyle, and stage of life.
true
People who regularly engage in physical activity live longer on average than those who are physically inactive.
true
Physical inactivity alone does not cause obesity.
true
Society plays a role in eating disorders because rates ofeating disorders in non-Western cultures increase whenthinness is accepted as an ideal.
true
Taller people need proportionately more energy than shorter people to balance their energy budgets.
true
The set-point theory states that the body's regulatory controls will maintain body weight over time and resist efforts to lose weight by dieting.
true
Waist circumference indicates visceral fatness, and above a certain girth, disease risks rise.
true
A woman wants to begin a weight training program. What advice would you give her?
Her training will be a good way to strengthen and firm her muscles.
When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?
Muscles need a day or two of rest to refuel and repair.
Which of the following is an advantage of sports bars for athletes?
They are easy to eat in the hours before competition.
Which factor does not influence how much glucose a person uses during physical activity?
age of the person exercising
Which beverage should not be used by athletes for fluid replacement because of its adverse effects?
alcoholic beverage
What is a food desert?
an area where only convenience stores and fast-food restaurants sell food
One of the major benefits of physical activity for weight management is:
an increase in lean muscle tissue, which burns more energy.
Quick, large changes in weight are most likely the result of all of the following except:
changes in fat stores.
Excess fat ____ represents a greater risk to health than excess fat elsewhere on the body.
deep within the abdomen
Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:
eating a high-carbohydrate diet regularly.