NUTRITION FINAL EXAM

The hypothalamus responds to changes in blood osmolality and plasma volume. When osmolality _____________, you start feeling thirsty.  

increases

The heat of vaporization for sweat is such that a liter of sweat that evaporates completely will dissipate about _________ kcals of heat.

580

Acclimation to exercise in the heat can usually be achieved within about _________ days with regular exposure to exertion in hot condition.

7-14 days

A plant-based diet, particularly a vegan diet, may be more healthful than the typical American diet for all of the following reasons EXCEPT _________.

1. a vegan diet is lower in saturated fats

2. a vegan diet is higher in fiber

3. a vegan diet is higher in easily absorbed iron

4. a vegan diet usually contains more phytonutrients

5. a vegan diet is typically lower in cholesterol

a vegan diet is higher in easily absorbed iron

List 5 favorable adaptations of heat acclimation.

-increased cardiac output

-increased sweat rate

-increased oxygen uptake

-decreased resting heart rate

-decreased exercise heart rate

Three keys to a healthy diet are moderation, balance, and_________.

variety

Given our metabolic efficiency, at least __________ % of our energy expenditure is lost in the form of heat.

75

All of the following are examples of essential nutrients EXCEPT _____________.

protein

creatine

calcium

vitamin C

all of the above

creatine

To optimize gastric emptying and fluid uptake rates, most commercial sports drinks have carbohydrate concentrations of about ___________ %.

6-8

After acclimation to the heat, athletes tend to sweat at a __________ core temperature, and their sweat possesses ___________ sodium and other electrolytes.

lower;less

Epidemiological research may provide a relative risk (RR), which represents the increase or decrease in risk that may be associated with specific dietary practices. (true or false)

true

Generally, about ____________% of total body water is in the form of extracellular water.

40

All of the following are health-related components of physical fitness EXCEPT

muscular strength and endurance

cardiorespiratory fitness

body composition

speed

speed

Much has been learned about nutrition through epidemiological studies. These types of studies allow for ________________________.

quantifying the magnitude of relationship between dietary practices and health or performance outcomes (e.g., heart disease, body composition)

Which of the following leading causes of death in the United States is NOT generally associated with one's diet and physical activity habits?

influenza and pneumonia

heart disease

Alzheimer’s disease

cancer

influenza and pneumonia

Which of the following is generally considered a short-term "cost" of physical inactivity?

weight gain

Nutrient density _________

is when a food possesses a significant amount of specific nutrients per serving relative to its caloric content

Features of the “prudent healthy diet” described in the lecture include all of the following EXCEPT 

1. considering food safety in transporting, storing, and preparing food items

2. regular consumption of animal protein

1. eat a wide variety of foods

2. all of the above are features of the “prudent healthy diet”

3. maintaining energy balance

regular consumption of animal protein

During exercise in the heat, and as a result of significant sweat production, the osmolality and viscosity of the blood tends to _____________, due, in part, to the fact that sweat is __________.

increase; hypotonic

The term used to describe the process where heat is transferred by movement of air or water over the body is called_________.

convection

Several reports have identified nutrient deficiencies in female athletes, and among the most frequent nutrient deficits are the minerals ____________ and ____________.

calcium; iron

Which of the following is true of ergogenic aids?

1. They may only be classified as mechanical or nutritional

2. All essential nutrients are considered to be legal for use in conjunction with athletic competition

3. There are a number of theoretical nutritional aids, but they are limited to the vitamin and mineral supplements

4. Supplementation is necessary for most athletes to improve their performance

All essential nutrients are considered to be legal for use in conjunction with athletic competition

Excessive loss of sweat during exercise in the heat will lead to a body condition known as_________.

hypohydration

All of the following are typical physiological effects of hypohydration except _______.

1. decreased plasma volume

2. increased blood osmolality

3. decreased sweat rate

4. increased cardiac output

increased cardiac output

Describe the “key-nutrient concept” and name at least 6 of the “key nutrients”.  

The key nutrient concept: there are 8 nutrients that are essential to human nutrition (6 of the 8 are: thiamin, niacin, protein, vitamin A, vitamin C, and riboflavin) and they are usually accompanied by the remaining essential nutrients so if you acquire these in an adequate amount you will acquire the rest.

What is the term used to describe the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all (97–98%) healthy individuals of a given life-stage/sex group?

Recommended Dietary Allowance (RDA)

Which of the following foods would be considered most nutrient-dense with regard to calcium?

8 oz Greek yogurt: 100 kcals, 400 mg calcium

1 cup low-fat milk: 100 kcals, 300 mg calcium

1 cup ice cream: 400 kcals, 200 mg calcium

1 oz Brie cheese: 90 kcals, 50 mg calcium

greek yogurt

Currently, the AMDR for protein is ____________% of total daily kcals.

10-35

Nutrients that the body needs, but cannot produce at all, or in adequate amounts, are called _______.

essential nutrients

The recommended means to replenish lost electrolytes through sweat on a day-to-day basis is via _______.

a balanced diet with adequate fluids

An increase in osmolality occurs when the number of dissolved particles in a fluid __________.

increases

The three main ingredients in sports drinks, such as Gatorade®, are _______

water, carbohydrates, and electrolytes

In most people, resting core temperature is very near 98.6 degrees Fahrenheit, or about _____ degrees Celsius.  

37

Which of the following is true of experimental research?

it is essential to establishing a cause and effect relationship

Which of the following are characteristics of nutritional supplement advertisements practicing nutritional quackery?

1. Products that contain "secret" ingredients

2. Products that cite beneficial results from one single study

3. Products endorsed by popular professional athletes

4. All of the choices are correct.

In quantifying water balance, most of our daily water loss occurs through ________________.

urine production

Body sodium levels are largely regulated through_________.

excretion or absorption by the kidney

Of the following nutrients, the one LEAST likely to be deficient in a vegetarian diet is _______.

1. vitamin B-12

2. calcium

3. iron

4. fiber

fiber

Which of the following statements about antidiuretic hormone (ADH) is FALSE?

Secreted in response to a decrease in blood osmolality

Also known as arginine vasopressin

Secreted from the pituitary gland

Stimulates reabsorption of water by the kidneys

secreted in response to a decrease in blood osmolality

All of the following are among the major functions served by nutrients EXCEPT _______________.

all of the above are among the major functions served by nutrients

providing energy

regulating metabolism

supporting growth and development

all of the above

According to the key-nutrient concept, each of the following nutrients are considered "key" except_________.

iron

fiber

calcium

thiamin

fiber

Calculate the sweat rate of an athlete who weighed 66.0 kg before a workout, and 64.5 kg after a workout wherein she ran for 90 minutes. She consumed 500 ml of water, but did not urinate between the weight measurements. 

1.33 L/h

Malnutrition may exist __________.

1. when an individual consumes excessive amounts of single or multiple nutrients

2. All of these choices are correct

3. to such an extent that insufficient energy may impair athletic performance

4. when an individual does not receive an adequate intake of nutrients

all are correct

Which of the following is characteristic of a diet to reduce heart disease risk?​

low in trans fats

The best way to achieve a desirable fiber intake is to include ____ in the diet.​

fruits, vegetables, and grains

What two tissues in the body store the most fats?

adipose and muscles

When the blood glucose level rises after a meal, the first organ to respond by secreting insulin is the:

pancreas

The extent to which a food raises the blood glucose level and elicits an insulin response can be measured and ranked on a scale called the:​

glycemic index

When fructose and glucose are bonded together they form:

sucrose

What are the 2 factors determining fuel utilization (i.e., whether to use more carbohydrate or more fats) during exercise? In what types of exercise task may exogenous carbohydrate supplementation enhance performance?

Two factors that influence fuel utilization are exercise intensity and exercise duration. Exogenous carbohydrate supplementation may enhance performance in moderate-high intensity exercises for 60-90 minutes and high intensity exercise for longer than 60-90 minutes.

If the fat in a container is solid at room temperature, what type of fat is it?

saturated fat

Which of the following is an example of catabolism?

the breakdown of muscle glycogen into muscle glucose

Which of the following is most conducive to the development of atherosclerosis?

a LDL-cholesterol of 170 mg/dL

Name at least 4 factors (genetic and/or external) affecting resting metabolic rate.

1) body composition

2) gender

3) natural hormonal activity

4) caffeine

Which of the following accounts for the largest component of the average adult's total daily energy expenditure?

basal metabolism

The immediate source of energy for all body processes, including muscle contraction, is _________

adenosine triphosphate

Benefits of fiber

-nonwater-soluble ->adds bulk to stool which allows for more rapid movement through digestive tract

-water-soluble -> feeds beneficial gut bacteria, acting as a probiotic

-increases insulin sensitivity which allows for the prevention of weight gain

Which of the following is not a function of fat in the human body?
provides a source of energy
cushions the internal organs from physical shock
carries water-soluble nutrients
provides the major material from which cell membranes are made

carries the water-soluble nutrients

Fatty acids may differ from one another:

in chain length and degree of saturation

Which of the following statements relative to carbohydrate loading is FALSE?

1. it is beneficial primarily for athletes involved in prolonged endurance events, such as a marathon.

2. The increase in carbohydrate stores in the body may be detected by the increased body weight attributed to the water-binding effect of glycogen.

3. The recommended amount of carbohydrate loading is about 8-12 g/kg/d, for several days prior to competition.

4. The major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise.

5. All are correct

the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise.

According to the Dietary Reference Intakes AMDR, people should obtain ____ of their daily energy from fats.​

20-35%

The elevation of the metabolic rate that occurs after ingestion of a meal is _________.

referred to as dietary-induced thermogenesis or thermic effect of food

complex carbohydrates

are long chains of sugar units arranged to form starch or fiber

What is the "cross-over" concept of fat vs. carbohydrate utilization during exercise? Is exercising at lower intensity (i.e., fat burning zone) the best recommendation for people who want to lose weight? Be sure to answer both questions.

The cross-over concept of fat vs. carbohydrate utilization is the concept that during exercise carbs and fats are both used for energy at different intensities. Fats are used for fuel during low-intesnity exercise and carbs are used for fuel during high intensity exercise. Therefore there is a point where these fuels ''cross" during the period you go from mostly using one source to mostly using the other. The fat burning zone is not recommended for those who want to lose weight. This is because although lower intensity exercise burns more fat, the total calories burned is higher with high-intensity exercise which is the recommendation for those who want to lose weight.

Calculate the percentages of fat and CHO kcal in the product of whole milk based on the nutrition fact label. (SHOW YOUR WORK)

-serving size: 8 fl oz

-cal per serving: 150

-fat: 8g (12%

sat fat: 5g (25%)

trans fat": 0g

-cholesterol: 35mg

-sodium: 120mg

-total carbs: 12g (4%)

fiber: 0g

sugar: 12g

protein: 9g

1g fat = 9kcal

8 x 9 = 72kcal fat in one serving

(72kcal x 16 servings per container)/2400 total kcal = 0.48 -> 48%

48% fat

1g carb = 4kcal

12 x 4 = 48kcal carb in one serving

(48kcal x 16 servings per container)/2400 = 0.32 -> 32%

32% carbohydrates

Which of the following factors is generally associated with an increase in resting energy expenditure?

Having a larger muscle mass, as compared to body fat

The aging process (i.e., REE is higher in adults than in children)

Being female

Being on a weight-loss diet and successfully losing weight

having a larger muscle mass, as compared to body fat

The disaccharides include:​

sucrose, maltose, and lactose

Label and explain the 6 steps of endogenous fat utilization during exercise, like what we have practiced in class.

1) Hormone-sensitive lipase

2) glycogen

3) albumin

4) acetyl CoA synthetase

5) carnitine

6) acetyl CoA

Which of the following is the preferred fuel for most body functions?​

carbohydrates

Foods with hidden or invisible fat include:​

biscuits

Which of the following is the best way to lose fat, maintain lean body tissues, and stay healthy in the long-term?

control food portion sizes

Digestible carbohydrates are broken down or converted into ____ inside the body.

glucose

Triglycerides consist of:​

three fatty acids attached to glycerol.

In humans, the majority of glucose is _________.

stored in the muscle as glycogen

About 95% of the lipids in foods and in the human body are:​

triglycerides

As you perform mild to moderate exercise (up to 50 percent of your VO2 max), you will use _________ to fuel that activity.

primarily blood glucose and fat

What two tissues in the body store the most carbohydrate?

liver and muscles

What are the 4 facts people who "cut carbs" often don't realize? Provide at least 2 bottom-line recommendations for people who "cut carbs".

1) The mose popular carbs are high in calories

2) carbs are easy to overeat

3) people eat too many refined carbs

4) most rapid weight loss is due to water loss

Recommendations

1) Avoid any diets that restrict any food group

2) watch portion on high-calorie carbs

Which of the following is NOT a desirable blood lipid value?​

high LDL

Fats may be a significant source of energy during exercise of low intensity and long duration. What is the main form of fats used for energy production during low-intensity exercise (~25% of VO2max)?

free fatty acids

The measurement of heat production by the body is referred to as _______.

calorimetry

Which of the following training adaptations would be MOST beneficial to an athlete competing in the 100-meter dash (less than 10 seconds)?

increase stores of phosphocreatine

According to the Dietary Reference Intakes AMDR, people should obtain ____ of their daily energy from carbohydrates.​

45-65%

Cholesterol is the best known of the:​

sterols

Which energy system would predominate in an all-out, high-intensity, 100-meter dash in track?

ATP-PCr (phosphagen)

What are the 2 things that drive muscle protein synthesis? For people who want to gain muscle mass, what are the criteria for choosing protein sources? 

The two things that drive MPS are protein intake and resistance exercise. The criteria for choosing protein sources are its leucine content, if it is a complete protein (containing all 9 EAAS), and its digestibility/absorption.

What is the current recommendation of protein intake (g/kg body weight) per dose or per meal? Using this information, please discuss why spacing protein intake throughout the day is beneficial for muscle protein synthesis. (5 pts)

Per dose, the recommendation is 0.24-0.31 g/kg.

This recommendation tells us why it is important to space protein intake throughout the day. This is because eating a large amount of protein in one sitting is considered wasteful as your body only takes in what is needed and then the rest is excreted and not used. Taking in smaller portions of protein throughout the day ensures that you will maintain a high rate of MPS for most of the day as it ensures you are taking in the needed amount of protein to induce MPS, instead of eating too much protein in one sitting and it going to waste and then not having enough protein for later meals of the day which would negatively affect your MPS ability.

Explain how to preserve muscle mass in endurance athletes. (Hint: your discussion should be based on protein intake and the “protein-sparing effect”) 

To preserve muscle mass in endurance athletes it is important to take in carbs for energy. This induces what is known that the "protein sparing effect" in which the body will use these carbohydrate sources for fuel instead of protein stores in the body (muscle). By giving the body the carbohydrates, it is more likely to use them over muscle/protein stores as carbohydrates are used more than protein stores in endurance exercise. This will allow the conservation of muscle stores in these athletes.  

The best way to obtain the calcium you need is to:​

consume more milk, cheese, and yogurt.

How many amino acids are considered to be essential amino acids?​

9

When amino acids are degraded for energy, their amino groups are stripped off and used elsewhere or incorporated by the liver into:​

urea

A non-food source of vitamin K is:​

intestinal bacteria

Symptoms of vitamin A deficiency include:​

night blindness

The main function of vitamin K is:​

to help activate proteins that help clot the blood

Why should eggs be cooked, rather than eaten raw?​

Raw egg proteins bind the B vitamin biotin.

Which B vitamin is especially important for women of childbearing age to prevent neural tube defects?​

folate

In the U.S., scurvy is rarely seen today except in:​

people addicted to alcohol

A vegan is at special risk for _____ deficiency.​

vitamin B12

What is the term name of the physiologically active form of vitamin A?

retinol

Vitamin E serves as:​

an antioxidant