Deck 7: Making Informed and Healthful Nutritional

Question 1

If total food calories exceed daily energy expenditure, excess calories accumulate as __________.

A) glycogen in the kidneys
B) protein in the liver
C) glycogen in the pancreas
D) lipid in adipose tissue

Answer 1

lipid in adipose tissue

Question 2

When caloric intake equals caloric expenditure, __________.

A) body mass remains constant
B) fat accumulates in adipose tissue
C) glycogen accumulates in the pancreas
D) glycogen accumulates in the kidneys

Answer 2

body mass remains constant

Question 3

For the typical Western diet, it is recommended to __________ the intake of certain foods to achieve a balanced diet.

A) moderate rather than eliminate
B) totally eliminate
C) strictly avoid
D) focus on one source for

Answer 3

moderate rather than eliminate

Question 4

An extra __________ through either increased energy intake or decreased energy output approximates the calories contained in 1 pound of stored body fat.

A) 1200 kilocalories
B) 1600 kilocalories
C) 3500 kilocalories
D) 4200 kilocalories

Question 5

Proper nutrition achieves the following effects except?

A) Improves sports performance
B) Optimizes programs of physical conditioning
C) Improves recovery from fatigue
D) Reduces likelihood of urinary tract infections

Question 6

Dietary recommendations for physically active men and women must do which of the following?

A) Account for the energy requirements of a particular activity or sport and its training demands
B) Include only foods high in complex carbohydrates
C) Be low in overall energy and prevent the storage of excessive glycogen
D) Include a vitamin and mineral supplement to complement a well-balanced diet

Question 7

There has been a surprising rise in eating disorders among __________ young women.

A) British
B) Japanese
C) Australian
D) German

Question 8

__________ associates with sustained poor exercise performance, frequent infections particularly of the loss of interest in high-level training, and injuries.

A) Overtraining
B) Insufficient training
C) Optimal training
D) Excessive training

Question 9

Energy expenditure averaged __________ kilocalories daily for nearly 3 weeks during the Tour de France.

A) 4000
B) 6500
C) 8000
D) 10,500

Question 10

The MyPlate strategy emphasizes more __________.

A) exercise
B) lipid intake
C) plant-based foods
D) dairy food intake

Question 11

The MyPlate guidelines build on the messages of the __________.

A) 2005 Dietary Guidelines for Americans
B) 2010 Dietary Guidelines for Americans
C) 2009 FDA Food Code
D) 2010 ACSM Guidelines for Athletes

Question 12

In the typical American diet, __________ foods are common.

A) energy-poor but nutrient-rich
B) energy-rich but nutrient-poor
C) nutrient dense
D) high-fiber

Question 13

__________, produced at a greater rate during aerobic exercise than at rest, can cause damage to the cells' plasma membrane and intracellular structures.

A) Hydrogen ions
B) Free radicals
C) Homocysteine and lactate
D) Carbon dioxide and nitrous oxide

Question 14

Which of the following is not a key recommendation of the current Dietary Guidelines for Americans?

A) Increase physical activity and reduce time spent in sedentary behaviors
B) Control total calorie intake to manage body weight
C) Consume the same amount of calories during each stage of life
D) Prevent and/or reduce overweight and obesity

Question 15

A potential problem with MyPlate is __________.

A) it emphasizes more plant-based eating habits
B) it has different-sized plate portions to symbolize the recommended food groups
C) that protein is listed as a food and not as a macronutrient found in foods
D) its practicality and intuitiveness compared with MyPyramid

Question 16

The AHA recommends that men should maintain a waistline of __________ inches or less and women should maintain a waistline of __________ inches or less.

A) 50, 40
B) 40, 35
C) 35, 30
D) 45, 40

Question 17

Based on the latest research, the new AHA guidelines have dropped passages recommending __________ to reduce cardiovascular risk.

A) hormone supplements and water-soluble vitamins
B) smoking cessation and antioxidant vitamins
C) hormone supplements and antioxidant vitamins
D) weight reduction and smoking cessation

Question 18

Current acceptable __________ intake ranges between 20% and 35% of caloric intake.

A) lipid
B) carbohydrate
C) dietary fiber
D) starch

Question 19

The USDA designed the Healthy Eating Index to evaluate how well a person's diet conforms to the __________.

A) recommended daily allowances
B) Dietary Guidelines for Americans
C) adequate intake levels
D) dietary reference levels

Question 20

Vitamins synthesized in a laboratory are __________ effective for bodily functions than vitamins from natural sources.

A) more
B) no less
C) slightly less
D) significantly less

Question 21

During exercise, the body's normal antioxidant defenses __________.

A) improve via upregulation
B) are greatly suppressed
C) undergo downregulation
D) remove all free radicals within seconds

Question 22

This individual's research refocused attention on man's minimal protein requirement while resting or exercising and influenced future research in nutrition and exercise physiology.

A) Balke
B) Saltin
C) Taylor
D) Chittenden

Question 23

It is believed that __________ acts as an antioxidant within the respiratory chain.

A) coenzyme Q₁₀
B) iron
C) selenium
D) copper

Question 24

The use of single-mineral supplements is __________.

A) highly recommended by the Dietary Guidelines
B) ill-advised unless prescribed by a physician or registered dietitian
C) recommended for all strength athletes
D) recommended for all endurance athletes

Question 25

Physically active adults should generally consume diets similar to sedentary adults with the exception of __________.

A) megavitamin amounts of micronutrients
B) relative percentages of lipids
C) relative percentages of carbohydrates
D) relative percentages of protein

Question 26

The dietary guidelines from the American Heart Association are written for __________.

A) the general public over the age of 2 years
B) all age groups
C) the general public between the ages of 19 and 65 years
D) those age 40 years and older

Question 27

Dietary guidelines from the American Heart Association include all of the following goals except __________.

A) achieving and maintaining a healthful body weight
B) increasing the level of regular physical activity
C) eliminating all tobacco use
D) eliminating the intake of saturated fat

Question 28

The AHA guidelines recommend a daily dose of aspirin for which individuals?

A) Those who have no risk of a heart attack
B) Those who are on blood thinning medications
C) Everyone
D) Those who have already suffered a heart attack or stroke

Question 29

To meet daily energy and nutrient needs while minimizing risk for chronic diseases, adults should consume between __________ of total calories from carbohydrates.

A) 10% and 25%
B) 45% and 65%
C) 50% and 75%
D) 75% and 95%

Question 30

The __________ posits that energy in the universe can transfer from one system to another in many forms but cannot be created or destroyed.

A) first law of thermodynamics
B) law of large numbers
C) second law of thermodynamics
D) law of Fick

Question 31

The bran "outer shell" of the whole-grain seed is a rich source of __________.

A) vitamin C
B) fiber
C) homocysteine
D) amino acids

Question 32

Which of the following statements is true regarding the Mediterranean Diet?

A) It is high in monounsaturated fatty acid content.
B) It increases risk for age-related memory loss and heart disease.
C) It increases risk of recurrence after a first myocardial infarction.
D) It is low in antioxidant content.

Question 33

A score of 4 or less on the Diet Quality Index indicates a __________.

A) diet that does not provide enough complex carbohydrates
B) diet that contains too much saturated fat
C) diet that is in need of improvement
D) more healthful diet

Question 34

Muscle protein can be conserved in individuals who engage in protracted intense training by consuming __________.

A) a high-protein diet with adequate energy intake
B) a high-carbohydrate diet with adequate energy intake
C) a high-protein diet that is low in overall energy
D) a high-fat diet that is low in overall energy

Question 35

Protein intake recommendations are increased by __________ for vegetarians.

A) 10%
B) 20%
C) 30%
D) 40%

Question 36

Which of the following statements is true regarding amino acid supplement use?

A) Most individuals do not obtain adequate protein to sustain muscle growth with resistance training by consuming ordinary foods in a well-balanced diet.
B) The use of amino acid supplements increases muscle mass and improves muscular strength, power, and endurance.
C) The body absorbs complex amino acids more readily than simple amino acids.
D) The healthy intestine absorbs amino acids rapidly when they exist in both complex and simpler form.

Question 37

To promote good health, lipid intake should not exceed __________ of the diet's energy content.

A) 10%
B) 35%
C) 50%
D) 75%

Question 38

A __________ diet rapidly compromises energy reserves for vigorous physical activity and regular training.

A) high-protein
B) moderate-lipid
C) well-balanced
D) low-carbohydrate

Question 39

Chronic fatigue experienced during workouts and in subsequent recovery periods that increase incidence of infections and persistent muscle soreness: __________.

A) fibromyalgia
B) overtraining syndrome
C) chronic fatigue syndrome
D) iron deficiency anemia

Question 40

Vitamin-mineral deficiencies in active people are most likely to occur among __________.

A) those who consume a high-complex carbohydrate diet
B) those who eliminate one or more food groups from their diet
C) those who consume a low amount of processed foods
D) those with high-energy intakes

Question 41

What vitamins play a key role as coenzymes in energy-yielding reactions during carbohydrate, lipid, and protein catabolism?

A) B complex vitamins
B) Vitamins A and D
C) Vitamins C and D
D) Niacin and vitamin K

Question 42

Which of the following statements is true regarding the use of vitamin-mineral supplements and physical activity?

A) If a little amount of a vitamin or mineral is beneficial, consuming more will be better.
B) Research shows that vitamin-mineral supplements benefit athletic performance.
C) No exercise benefit exists for vitamins C and E with intakes above recommended values.
D) Supplementing with vitamin C benefits endurance performance.

Question 43

Daily supplements of __________ may confer some benefit to individuals engaged in strenuous exercise who experience frequent viral infections.

A) vitamin E
B) vitamin C
C) vitamin D
D) vitamin K

Question 44

A megavitamin is:

A) a vitamin that contains at least three different antioxidants
B) a vitamin supplement at dosage at least 10 times the RDA
C) a vitamin that has been proven to enhance physical performance
D) a vitamin that is taken in pill form and rapidly absorbs into the bloodstream

Question 45

These chemicals, produced at a greater rate during aerobic exercise than at rest, can cause damage to the cells' plasma membrane and intracellular structures.

A) Hydrogen ions
B) Free radicals
C) Homocysteine and lactate
D) Carbon dioxide and nitrous oxide

Question 46

Excessive intake of vitamin B₆ can cause __________.

A) an allergic response
B) visual problems
C) kidney stones
D) liver disease and nerve damage

Question 47

Antioxidant minerals include all of the following except __________.

A) zinc
B) selenium
C) calcium
D) copper

Question 48

The immune system has two functional divisions known as __________.

A) innate and acquired immunity
B) natural and unnatural immunity
C) covert and overt immunity
D) subjective and objective immunity

Question 49

This type of exercise boosts natural immune functions and host defenses.

A) Low-intensity
B) Moderate-intensity
C) High-intensity
D) Anaerobic

Question 50

This type of exercise severely impairs the body's first line of defense against infection.

A) Prolonged low-intensity exercise
B) Short-term anaerobic exercise
C) Moderate-intensity aerobic exercise
D) Prolonged exhaustive aerobic exercise

Question 51

Nonessential amino acid that plays an important role in normal immune function?

A) Proline
B) Glutamine
C) Isoleucine
D) Arginine

Question 52

The __________ provides a general appraisal of the "healthfulness" of one's diet and gives a score based on a composite of the eight food- and nutrient-based recommendations of the National Academy of Sciences.

A) Diet Quality Index
B) Four Food Group Plan
C) Health Factor Index
D) Lipid Assessment Index

Question 53

Which of the following statements is false concerning protein and exercise?

A) The sweat mechanism excretes nitrogen from protein breakdown during exercise.
B) Oxidation of plasma and intracellular leucine increases significantly during moderate exercise independent of changes in urea production.
C) Protein use for energy reaches its highest levels when individuals exercise when glycogen-depleted.
D) Protein does not provide an energy source during rest or exercise.

Question 54

Athletes who train intensely should consume between __________ of protein per kg of body mass daily.

A) 0.8 and 1.2 grams
B) 1.2 and 1.6 grams
C) 1.8 and 2.2 grams
D) 2.2 and 2.8 grams

Question 55

Athletes who undergo intense endurance training should consume __________ g of carbohydrate per kg of body mass on a daily basis.

A) 6
B) 8
C) 10
D) 12

Question 56

At least __________ of rest or light-intensity exercise combined with a high-carbohydrate intake re-establishes pre-exercise muscle glycogen levels after exhaustive training or competition.

A) 10 hours
B) 15 hours
C) 1 to 2 days
D) 3 to 4 days

Question 57

Supplementing with __________ may confer some benefit to individuals engaged in heavy exercise and to those who have problems with frequent viral upper respiratory tract infections.

A) selenium
B) omega-3 fatty acids
C) homocysteine
D) vitamin C

Question 58

A vitamin megadose exceeds the RDA by at least __________ fold.

A) two
B) three
C) five
D) 10

Question 59

Elevated aerobic exercise metabolism increases the production of __________.

A) hydrogen ions
B) free radicals
C) homocysteine and lactate
D) carbon dioxide and nitrous oxide

Question 60

Which statement is false concerning exercise, free radicals, and oxidative stress?

A) Exercise produces free radicals via an electron leak in the mitochondria, probably at the cytochrome level, that produces superoxide radicals.
B) The potential for free radical damage increases during trauma, stress, and muscle damage, and from environmental pollutants including smog.
C) The risk of oxidative stress depends on exercise intensity and the participant's state of training because exhaustive exercise by the untrained more likely produces oxidative damage in the active muscles.
D) If supplementation proves beneficial, vitamin K may be the most important antioxidant related to exercise.

Question 61

Vigorous exercise triggers a rapid and coordinated release of __________ to minimize sodium and water loss through the kidneys.

A) the hormones testosterone and aldosterone and the enzyme sodiumase
B) the hormones glucagon and insulin and the enzyme renin
C) antidiuretic hormone and the enzyme pepsin
D) the hormones vasopressin and aldosterone and the enzyme renin

Question 62

Strenuous exercise may increase excretion of all the following trace elements except __________.

A) chromium
B) sulfur
C) copper
D) manganese

Question 63

All of the following are considered high-risk sports for marginal nutrition except __________.

A) gymnastics
B) ballet
C) wrestling
D) American football

Question 64

The __________ hypothesis posits that an inordinate increase in training or actual competition exposes the person to "nonnormal" stress that depresses NK cell immune function?

A) excessive training
B) exercise-infection
C) open window
D) closed window

Question 65

The study of the interactions of physical, environmental, and psychological factors on immune function is known as __________.

A) environment physiology
B) exercise psychology
C) exercise training physiology
D) exercise immunology

Question 66

Dietary sources of vitamin E include all of the following except __________.

A) wheat germ
B) seafood
C) citrus fruit
D) poultry

Question 67

Vitamin E deficiencies may impair __________ function.

A) psychological
B) muscular
C) neurologic
D) cardiovascular

Question 68

To regularly consume a healthful diet requires a lifetime of deprivation and misery.

Question 69

Choosing foods from a variety of sources creates a diet that contains sufficient amounts of all required nutrients.

Question 70

To maintain a healthful body weight, dietary attention must focus on portion size and number of calories.

Question 71

The Dietary Guidelines for Americans recommend an increased intake of trans fats.

Question 72

For males and females in the U.S. population, energy intakes peak between ages 16 and 29 and then decline for succeeding age groups.

Question 73

People who follow a Mediterranean-style diet are less likely to develop Alzheimer's disease compared with individuals who avoid this diet.

Question 74

A score of 10 or higher on the Diet Quality Index indicates a healthy diet.

Question 75

Athletes in training require at least 2.0 grams of protein per kilogram of body weight each day.

Question 76

Vigorous physical activity triggers a rapid and coordinated release of the hormones vasopressin and aldosterone and the enzyme renin to minimize sodium and water loss through the kidneys.

Question 77

Supplementing with vitamins and minerals is essential even if a well-balanced diet is consumed.

Question 78

An individual would have to burn 5000 kilocalories in extra exercise to lose 1 pound of body fat.

Question 79

The open-window hypothesis maintains that an inordinate increase in training or actual competition exposes even the highly conditioned person to "nonnormal" stress that depresses NK cell function.

Question 80

Increased protein catabolism during endurance activity and intense training often mirrors the metabolic mixture during short-term starvation.