Topic 6 Test

What is true about this pathway for forming ATP?

-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.

Bottled water:

-PRO: less likely to contain lead -CON: not required to list the source of the water process

Tap water:

-PRO: likely to be safer for the environment -CON: the quality of water can vary depending on where it is sourced

Functions of Water:

-acts as a solvent -provides protection for organs and tissues -acts to maintain blood pressure

Good sources of water:

-broccoli -herbal tea -blueberries

Endurance activities:

-cycling -swimming

Hypothermia symptoms:

-drowsiness -slurred speech

Heat stroke symptoms:

-flushed skin -throbbing headache

Poor sources of water:

-rice -prunes

Hyponatremia symptoms:

-vomiting -seizure

Strength activities:

-weight training -pilates -pushups

Flexibility activities:

-yoga

Strength (pull-ups, sit-ups)

2 to 3 days/week

Flexibility (yoga)

2 to 7 days/week

About _____ of heme iron and _____ of nonheme iron is absorbed, depending on dietary factors and the body's iron stores.

25 percent; 17 percent

The UL for iron is ________ times the RDA for women.

2½

The UL for zinc is _____ times greater than the RDA for men.

3.6

Cardiorespiratory (running, cycling)

5 to 7 days/week

T or F: Some plant foods contain binders that combine chemically with minerals, enhancing their absorption.

False- they prevent absorption

T or F: Energy drinks are an excellent choice for fluid replacement during athletic events.

False- water is best

Which of the following is true about copper?

It is involved in the synthesis of hemoglobin and collagen

Which of the following statements is not true regarding manganese?

Manganese toxicity is more likely to occur from an excessive dietary intake than from exposure to a contaminated environment.

What process occurs in the first stage of iron deficiency?

Serum ferritin decreases.

T or F: Acorn squash contains more potassium per serving than eggs.

True

T or F: An individual who has lost fluids equivalent to 3 to 4 percent of his or her body weight may experience impaired physical performance.

True

T or F: Creatine supplements appear to enhance the performance of short-term, repetitive, high-intensity activity such as weightlifting or sprinting.

True

T or F: More than half of the body's magnesium is in the bones.

True

T or F: Ninety percent of the U.S. population exceeds the Tolerable Upper Intake Level (UL) for sodium, set at 2300 milligrams per day.

True

T or F: Only about 20 percent of adults in the United States meet physical activity guidelines.

True

T or F: Physically active young women, especially those who engage in endurance activities such as distance running, are prone to iron deficiency.

True

T or F: When glycogen stores are depleted, a marathon runner will experience the phenomenon known as "hitting the wall." a. True b. False

True

______________ is the maximum rate of oxygen consumption by an individual at sea level.

VO2max

_____ deficiency is associated with severe growth retardation and immature sexual development.

Zinc

Angiotensin II

a hormone involved in blood pressure regulation

Antidiuretic hormone (ADH)

a hormone produced by the pituitary gland in response to dehydration (or hypernatremia) that stimulates the kidney to reabsorb more water

Aldosterone

a hormone secreted by the adrenal glands that regulates blood pressure by increasing the reabsorption of sodium by the kidneys

What percentage of the total fuel used both during activity and during rest does fat contribute? a. 10 percent b. 25 percent c. 50 percent d. 75 percent

a. 10 percent

Which fluid is the most basic (alkaline)? a. Blood b. Urine c. Gastric juice d. Water

a. Blood

If one consumes a diet inadequate in calcium, which of the following will NOT occur? a. Blood calcium levels will drop below normal. b. Parathyroid hormone will be released. c. Vitamin D will be activated. d. Bone calcium will decrease.

a. Blood calcium levels will drop below normal.

What will happen if you do not consume enough calcium on a particular day? a. Blood calcium levels will remain in the normal range because calcium is released from the bone to the blood. b. Nerve signaling will stop, so the heart cannot beat. c. If an injury occurs, the blood will not appropriately clot. d. The cells will have insufficient energy to meet their needs. e. Blood calcium levels will drop.

a. Blood calcium levels will remain in the normal range because calcium is released from the bone to the blood.

Which symptom would NOT be expected in someone with calcium toxicity? a. Diarrhea b. Urinary stone formation c. Kidney dysfunction d. Malabsorption of iron and other minerals

a. Diarrhea

Which of the following foods provides the most magnesium per serving? a. Halibut b. Canned tuna c. Ground beef d. Cheddar cheese

a. Halibut

Which deficiency impairs the hemoglobin in red blood cells from delivering oxygen to the cells? a. Iron b. Zinc c. Copper d. Magnesium

a. Iron

Which is a trace mineral? a. Iron b. Calcium c. Sulfur d. Chloride

a. Iron

Which electrolyte is concentrated primarily outside the cells? a. Sodium b. Potassium c. Magnesium d. Phosphate

a. Sodium

From which food would a vegan get the most calcium? a. Tofu b. Peanut butter c. Tomato juice d. Strawberries

a. Tofu

How often does The American College of Sports Medicine recommend strength training? a. Two to three nonconsecutive days per week b. At least an hour per day c. Enough to feel tightness d. Five to seven days per week

a. Two to three nonconsecutive days per week

Renin

an enzyme from the kidneys that hydrolyzes the protein angiotensinogen to angiotensin I, causing the kidneys to reabsorb sodium

After how long does energy from the phosphagen system diminish? a. 5 seconds b. 10 seconds c. 30 seconds d. 1 minute

b. 10 seconds

At what age does trabecular bone loss become significant for both men and women? a. 20s b. 30s c. 40s d. 50s

b. 30s

At what percent of body weight loss as a result of dehydration does someone experience headache, sleepiness, and an increased respiratory rate? a. 3-4% b. 5-6% c. 7-10% d. 11-14%

b. 5-6%

Which of the following statements does NOT describe the consequence of inadequate calcium intake? a. Low calcium intakes during the growing years limits the bones' ability to attain peak bone mass. b. A low-calcium intake during the growing years will not stunt the child's growth. c. By age 30, those with a high-peak bone mass will be well protected against age-related bone loss and fractures that can occur later in life. d. All adults lose bone as they grow older, beginning between 30 and 40.

b. A low-calcium intake during the growing years will not stunt the child's growth.

Which of the following foods offers the most potassium per serving? a. Tuna b. Acorn squash c. Eggs d. Cheddar cheese

b. Acorn squash

Which ergogenic aid causes extreme aggression and hostility, heart disease, and liver damage? a. Beta-hydroxymethylbutyrate b. Anabolic steroids c. Ribose d. Carnitine

b. Anabolic steroids

How do most researchers view sports anemia? a. As a sign of serious overtraining b. As an adaptive, temporary response to endurance training c. As a potentially serious, progressive disorder d. As requiring IV iron administration

b. As an adaptive, temporary response to endurance training

Calcium is involved in all of the following functions except: a. Calcium is necessary for muscle contraction and relaxation. b. Calcium provides energy for cells. c. Calcium is necessary for nerve functioning. d. Calcium deposits into bones and teeth to provide a rigid structure. e. Calcium is necessary for blood clotting.

b. Calcium provides energy for cells.

To emphasize muscle power, which of the following will help most? a. Combine high resistance with a low number of repetitions b. Combine moderate resistance with high velocity c. Combine less resistance with more repetitions d. Combine high resistance with more repetitions

b. Combine moderate resistance with high velocity

Which of the following is NOT a result of cardiorespiratory conditioning? a. Improved circulation b. Increased resting pulse rate c. Reduced blood pressure d. Increased cardiac output

b. Increased resting pulse rate

Which of the following is true about osteoporosis? a. It commonly occurs in men over the age of 45 years. b. It has virtually no effect on blood calcium levels. c. It results from a short-term inadequate calcium intake. d. It causes significant alterations in the blood levels of parathyroid hormone and calcitonin.

b. It has virtually no effect on blood calcium levels.

Which resistance training routine is the best choice for improving muscle endurance? a. Light to medium weights with high velocity b. Lighter weights with more reps c. Heavy weights with low reps d. Light weights with low reps

b. Lighter weights with more reps

If you eat slightly more calcium than the DRI, all of the following will happen except: a. If extra calcium is consumed on a daily basis, one will develop strong, dense bones. b. Muscle stiffness will result from high blood calcium levels. c. Teeth will deposit the extra calcium. d. Bones will deposit the extra calcium. e. Blood calcium levels will remain in the normal range.

b. Muscle stiffness will result from high blood calcium levels.

Toxicity of which mineral may cause calcification of non-skeletal tissues, particularly of the kidneys? a. Calcium b. Phosphorous c. Chloride d. Sodium

b. Phosphorous

Which of the following is NOT a symptom of hypokalemia? a. Irregular heartbeat b. Vomiting c. Muscular weakness d. Glucose intolerance

b. Vomiting

How many grams of protein should a 220-pound athlete consume each day? a. 60-80 grams b. 80-100 grams c. 120-200 grams d. 200-250 grams

c. 120-200 grams

To ensure optimal carbohydrate intake, sports nutrition experts recommend how many grams of carbohydrate per hour during prolonged events? a. 10 to 20 b. 20 to 30 c. 30 to 60 d. 60 to 100

c. 30 to 60

Which sports drink is the best choice for an athlete participating in a two-hour event? a. 22 grams carb in 720 ml b. 30 grams in 20 ml c. 50 grams carb in 720 ml d. 65 grams carb in 720 ml

c. 50 grams carb in 720 ml

If Caterina uses a teaspoon of salt on each of her three meals a day, roughly how much sodium has she consumed? a. 3000 mg b. 5000 mg c. 7000 mg d. 9000 mg

c. 7000 mg

A sedentary 40-year-old man expends 2200 kcalories per day. Calculate the water recommendation for the sedentary 40-year-old male. a. 3 cups b. 6.7 cups c. 8.8 cups d. 15 cups

c. 8.8 cups

Which of the following statements is true regarding the use of a vitamin and mineral supplement for athletes? a. They have been shown to improve performance if taken right before an event. b. Athletes have higher vitamin and mineral requirements that cannot be met through food alone. c. Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement. d. All studies indicate that high doses of vitamin E seem to protect against exercise-induced oxidative stress.

c. Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement.

Which vegetable has the most bioavailable calcium? a. Swiss chard b. Spinach c. Brussels sprouts d. Rhubarb

c. Brussels sprouts

Which fluid is recommended for noncompetitive, everyday active people? a. Carbonated beverages b. Energy drinks c. Cool water d. Undiluted fruit juices

c. Cool water

Which of the following describes fat utilization during physical activity? a. Fat that is stored closest to the exercising muscle is oxidized first. b. Fat oxidation makes more of a contribution as the intensity of the exercise increases. c. Fat represents the major fuel source during sustained, moderate activity. d. Fat is burned in higher quantities during short, high-intensity exercises than prolonged, low-intensity exercises.

c. Fat represents the major fuel source during sustained, moderate activity.

Which food choice is the most appropriate post-event? a. Salami and cheese cubes b. Raisin bran cereal and milk c. Greek yogurt and a banana d. Lentil soup

c. Greek yogurt and a banana

Which is NOT a risk factor for the development of osteoporosis? a. Sedentary lifestyle b. Diet inadequate in calcium and vitamin D c. High body weight d. Cigarette smoking

c. High body weight

Which of the following ergogenic aids increases the risk of acromegaly and a shortened life span? a. Creatine b. DHEA c. Human growth hormone (hGH) d. Beta-hydroxymethylbutyrate (HMB)

c. Human growth hormone (hGH)

Which of the following is true regarding water metabolism during exercise? a. In cold weather, the need for water falls dramatically because the body does not sweat. b. The maximum loss of fluid per hour of exercise is about 0.5 liters. c. In hot weather, sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration. d. Water loss of greater than 1 percent can decrease the capacity to do muscular work.

c. In hot weather, sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration.

Which is NOT a benefit of physical activity? a. Lower chance of having severe anxiety b. Lower risk of gallbladder disease c. Reduced risk of kidney stones d. Improved immunity

c. Reduced risk of kidney stones

All of the following are recommendations to help prevent the onset of osteoporosis, EXCEPT: a. Eat the recommended amounts of calcium and vitamin D every day. b. Perform regular physical activity combined with an adequate calcium intake to maximize bone density in children and adolescents. c. Restrict kcalorie intake to maintain a low body mass index (BMI). d. Avoid consuming diets containing excessive amounts of protein, sodium, and caffeine.

c. Restrict kcalorie intake to maintain a low body mass index (BMI).

Which of the following is a result of hypercalcemia? a. Secretion of parathyroid hormone b. Enhanced calcium absorption in the intestines c. Secretion of calcitonin from the thyroid gland d. The stimulation of osteoclast cells to break down bone

c. Secretion of calcitonin from the thyroid gland

Which is a trace mineral? a. Calcium b. Phosphorous c. Selenium d. Potassium

c. Selenium

Which of the following electrolytes is found in its cation form? a. Chloride b. Bicarbonate c. Sodium d. Sulfate

c. Sodium

Which food contains oxalates that bind minerals, preventing their absorption? a. Figs b. Bananas c. Sweet potatoes d. Broccoli

c. Sweet potatoes

If someone is doing intensive training and needs to eat something, what would be the best choice? a. Popcorn b. Low-fat yogurt c. Trail mix d. Ice cream

c. Trail mix

According to the National Collegiate Athletic Association, how much coffee is ok to drink before an event? a. Any amount is acceptable. b. Athletes can't consume any caffeine. c. Up to five cups of coffee within a few hours of competition are acceptable. d. An athlete can't drink any more than two cups of coffee a day for three days before the event.

c. Up to five cups of coffee within a few hours of competition are acceptable.

Moderate-intensity physical activity is characterized by _____. a. Perceived exertion <5 on a scale of 5-10 b. Walking speed of 2 ½ to 3 mph c. Walking speed of 3 to 4 1/2 mph d. Walking speed of 4 ½ to 5 mph

c. Walking speed of 3 to 4 1/2 mph

Studies suggest that a diet rich in _____ may lower the risk of heart disease by decreasing inflammation and oxidative stress.

carotenoids

After physical activity, a person should drink how much fluid for each pound of body weight is lost? a. 1 ounce b. 2 ounces c. 4 ounces d. 2 or more cups

d. 2 or more cups

What percentage of bone loss might occur in the six to eight-year period following menopause? a. 5 percent b. 10 percent c. 15 percent d. 20 percent

d. 20 percent

Suppose that a soup recipe calls for two teaspoons of salt. How many milligrams of sodium is that? a. 1200 mg b. 2400 mg c. 3600 mg d. 4800 mg

d. 4800 mg

Jules is a 138-pound runner who regularly competes in marathons. When he is in training, he requires 3300 kcalories per day. What is his protein RDA in grams per day when he is not training? a. 5 g/day b. 10 g/day c. 25 g/day d. 50 g/day

d. 50 g/day

What percentage of body weight must be lost due to dehydration before delirium, exhaustion, and collapse occur? a. 2 to 3 b. 3 to 4 c. 4 to 6 d. 7 to 10

d. 7 to 10

Mary has been in an accident and is losing blood. What hormone will the hypothalamus signal the release of to conserve water? a. Renin b. Angiotensin c. Aldosterone d. Antidiuretic hormone

d. Antidiuretic hormone

A recommended pregame meal includes plenty of fluids and provides a. Between 300 and 800 kcalories, mostly from fat-rich foods. b. High-fiber foods such as high-bran cereals and raw vegetables. c. Between 800 to 100 kcalories, mostly from protein-rich foods. d. Between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

d. Between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

What do the enzymes that are activated by the binding of calmodulin and calcium do? a. Harden and stabilize the teeth b. Aid in the secretion of hormones c. Regulate the transmission of nerve impulses d. Break down glycogen to release energy for muscle contraction

d. Break down glycogen to release energy for muscle contraction

Which of the following statements regarding calcium supplements is NOT true? a. Calcium from foods may support bone health better than calcium from supplements. b. Some research suggests that calcium from supplements may increase the risk of heart attacks and strokes. c. Many supplements derived from natural sources such as bone meal or oyster shell may be contaminated with lead. d. Calcium carbonate supplements contain the least amount of calcium compared to other calcium supplements.

d. Calcium carbonate supplements contain the least amount of calcium compared to other calcium supplements.

Which statement is true regarding the absorption of minerals from food? a. Minerals are easily destroyed by heat. b. Spinach is a great source of easily absorbed iron. c. Calcium is easily absorbed into the blood while potassium requires more effort. d. Calcium is excreted when sodium intake is high.

d. Calcium is excreted when sodium intake is high.

What is the high energy compound in muscle cells used to replenish ATP? a. Oxygen b. Lactate c. Glucose d. Creatine phosphate

d. Creatine phosphate

How often does The American College of Sports Medicine recommend exercising for cardiorespiratory fitness? a. Two to three nonconsecutive days per week b. At least an hour per day c. Enough to feel tightness d. Five to seven days per week

d. Five to seven days per week

Which is NOT recommended for a pregame meal? a. 300-800 calories b. Primarily carbohydrates c. Eating one to four hours before competition d. High fiber

d. High fiber

If an athlete develops bloating and a severe headache, which condition is most likely the cause? a. Hypothermia b. Heatstroke c. Hypernatremia d. Hyponatremia

d. Hyponatremia

Which statement is NOT true of the health effects of a high-sodium diet? a. A high-salt intake is associated with increased calcium excretion. b. Potassium may prevent the excretion of calcium caused by a high-salt diet. c. The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes potassium-rich vegetables and fruits and calcium-rich dairy foods. d. Hyponatremia is a condition resulting from high salt intake.

d. Hyponatremia is a condition resulting from high salt intake.

Which of the following foods contains phytates? a. Rhubarb b. Beet greens c. Sweet potatoes d. Legumes

d. Legumes

For how long can the aerobic system maintain a moderate level of physical activity? a. 10 seconds to 2 minutes b. 2 to 10 minutes c. 10 to 20 minutes d. More than 20 minutes

d. More than 20 minutes

Which statement is true of potassium? a. Potassium is a negatively charged ion. b. Potassium is the body's principal extracellular cation. c. Potassium toxicity occurs regularly because so many processed foods are fortified with it. d. Potassium deficiency can cause kidney stones.

d. Potassium deficiency can cause kidney stones.

What is the speed at which a given amount of exertion is completed? a. Endurance b. Flexibility c. Strength d. Power

d. Power

What is the source of the most sodium consumed in the American diet? a. Table salt b. Dairy products c. Grains d. Processed foods

d. Processed foods

What enzyme is released from the kidney in response to hypotension? a. Angiotensin I b. Aldosterone c. Antidiuretic hormone (ADH) d. Renin

d. Renin

Which of the following foods offers the most calcium per serving? a. Watermelon b. Peanut butter c. Pinto beans d. Sardines with bones

d. Sardines with bones

Which of the following is NOT a function of water in the body? a. Participating in metabolic reactions b. Maintaining the structure of large molecules such as proteins and glycogen c. Maintaining blood volume d. Serving as a source of energy

d. Serving as a source of energy

Which symptom(s) is/are suspicious for hypothermia? a. Diarrhea b. Flushed skin c. Severe muscle cramping d. Slow breathing and slow heart rate

d. Slow breathing and slow heart rate

If an endurance athlete exercises for more than one hour, what would be the best beverage to consume? a. Cool water b. Undiluted fruit juices c. Carbonated beverages d. Sports drinks

d. Sports drinks

What is the ability of muscles to do work against resistance ? a. Persistence b. Endurance c. Flexibility d. Strength

d. Strength

All of the following are features of specific ergogenic aids, EXCEPT: a. Carnitine supplements neither raise muscle carnitine concentrations nor enhance exercise performance. b. Caffeine may enhance short-term, high-intensity performance. c. Sodium bicarbonate supplementation may cause unpleasant side effects such as diarrhea in some athletes. d. Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity.

d. Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity.

Blue and purple foods—including blueberries, eggplant, and purple cabbage—are rich in _____, which may inhibit certain types of cancer and decrease cholesterol levels.

ellagic acid

Plasma

fluid in blood vessels

Intracellular fluid

fluid inside cells

Intersititual fluid

fluid that surrounds each cell

Muscle glycogen stores become depleted after an intense physical activity. The best way to replenish muscle glycogen stores after physical activity is to consume a _____________ within ________ hour/hours after exercise completion.

high carbohydrate meal or snack; 2

Extracellular fluid

includes interstitial and plasma

With _____ deficiency, thyroid hormone production declines, and the body responds by secreting more TSH in a futile attempt to accelerate uptake by the thyroid gland.

iodine

Many of the symptoms associated with _____ deficiency are easily mistaken for behavioral or motivational problems.

iron

Because of a chemical similarity to iron, calcium, and zinc, what contaminant mineral displaces them from some metabolic sites they normally occupy so they are then unable to perform their roles.

lead

Which nonessential trace mineral has an unknown DRI and is believed to serve as a cofactor for certain enzymes?

nickel

Which food has the most iron per serving?

pinto beans

Which of the following nutrients has functions similar to vitamin E?

selenium