Exercise Physiology Chapter 18

Nutrients

Nutrients

are substances needed for bodily function and many are essential to life.

Identify the statements that are true of proteins.

They are the major component of lean body tissue comprising about 17% of body weight.
Amino acids are the building blocks for protein synthesis.

nonessential amino acids

They can be synthesized in cells and, therefore, are not required in the diet.

alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine

essential amino acids

They cannot be formed in the body and, therefore, must be obtained in the diet.

histidine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, isoleucine, and leucine

identify the functions of carbohydrates

They are a key source of fuel for skeletal muscles.
They make up a key component of cell membranes where they play the role of membrane receptors.

Phospholids

They are required structural components for cell membranes and the membranes surrounding cellular organelles.

Triglycerides

They provide a major source of stored energy in fat cells.

simple carbohydrates

They are relatively small molecules found naturally in fruits, vegetables, and dairy products.

complex carbohydrates

They contain three or more monosaccharides bonded together and are found in cabbage, legumes, and whole grains.

identify the functions of water

It is essential for the regulation of body temperature.
It plays a key role in digestion of foods.
It plays a key role in the transportation of nutrients in the blood.

Identify a statement that is true of dietary fiber.

Fiber can be metabolized by microbiota located in the gastrointestinal tract.

proteins

are macronutrients that are comprised of the elements carbon, hydrogen, oxygen, and nitrogen; some of these macronutrients also include sulfur

identify a true statement about vitamins.

They cannot be synthesized in the body.

Identify a true statement about fat-soluble vitamins.

Fat-soluble vitamins are stored within lipid components of the body.

Identify the various classes of lipids in the body

sterols
phospholipids
triglycerides

Identify a water-soluble vitamin

Vitamin C

Which of the following macronutrients is required in the highest quantity by the body?

water

Which of the following is a common form of fiber in the diet?

cellulose

vitamins

are organic substances that participate in a variety of metabolic processes in the body and are required for life

Which of the following is a fat-soluble vitamin?

Vitamin A

Identify a true statement about minerals

They are individual chemical elements that are needed in small amounts.

Identify a true statement about water-soluble vitamins

Most of them are eliminated in the urine.

Minerals that are required at levels lower than 100 mg/day are called

trace elements

Identify the functions of calcium

It is a required component of both bones and teeth.
It participates in both blood clotting and neurotransmission.

Identify the statements that are true of minerals

About 16 minerals are essential in the diet.
Minerals make up about 4% of the total body.

Identify the statements that are true of Dietary Reference Intakes (DRIs)

They are developed by the Food and Nutrition Board.
They include six sets of standards for dietary intake.

The daily value (DV) is a standard used to indicate how much of various nutrients is contained in a specific food product based on a ______ diet.

2000-calorie/day

calcium

is the most abundant major mineral in the body.

Fats help the human body to carry a large energy reserve, with little weight. The energy content of one pound of adipose tissue is

3500 kcal

Low-density lipoprotein

High levels of this type of lipoprotein are directly related to increased cardiovascular risk.

high-density lipoprotei

High levels of this type of lipoprotein provide protection from heart disease.

The ______ is a standard used in nutritional labeling.

daily value

The adequate intake (AI) for total water intake (food and beverage combined) for adult men is

3.7 Liters/day

The purpose of the glycemic index (GI) is to help

those who have difficulty processing glucose make better decisions in planning meals

Identify a function of fat in the human body.

It plays a vital role in the synthesis of steroid hormones.

In contrast to low-density lipoproteins (LDLs), high-density lipoproteins (HDLs)

carry less cholesterol

The adequate intake (AI) for total water intake (food and beverage combined) is ______ for adult women.

2.7 Liters/day

Identify the formula for calculating Body Mass Index (BMI).

BMI = weight (kg) ÷ height (m2)

Which of the following techniques of measuring body fat is considered a gold standard to estimate body composition?

underwater weighing

Which of the following are the current guidelines published in the Dietary Guidelines for Americans?

To shift to healthier food and beverage choices
To follow a healthy eating pattern across the lifespan
To support healthy eating patterns for all
To limit calories from added sugars and saturated fats

Which of the following ranges of percent body fat is viewed as healthy for men who are 65 years or older?

10-23

Body Mass Index (BMI)

is the most common technique used to screen for body fatness

The underwater weighing method applies Blank______ to determine body volume.

Archimedes' principle

The energy balance equation says that the changes in body energy stores is equal to

the energy intake minus the energy expenditure

Which of the following ranges of percent body fat is viewed as healthy for female young adults (18-44 years old)?

20-35

Which of the following are the disadvantages of low carbohydrate diets?

They are often low in fiber.
Long-term adherence to a low-carbohydrate diet plan is difficult.

The framework for understanding weight management is grounded in the fact that human physiology complies with ______, which states that energy can be transformed from one form to another but cannot be created or destroyed.

the first law of thermodynamics

Identify the disadvantages of low carbohydrate/high protein diets.

High protein intake poses a risk for people with kidney disorders.
These diets are often high in fat, which can elevate circulating cholesterol.

The main factor that predicts weight loss in response to a low-energy diet plan is

adherence

Which of the following statements are true of low-energy diets?

Examples of these diets include Weight Watchers and Jenny Craig.
They are also called restricted calorie diets.

In order for a weight loss diet to be successful, one should

achieve a negative caloric balance