BIOL 319 final exam review

according to the key nutrient concept each of the following nutrients are considered key except

a. fiber

b. iron

c. calcium

d. thiamin

a. fiber

nutrients that the body needs but cannot produce at all or in adequate amounts are

a. nondispensable nutrients

b. dispensable nutrients

c. nonessential nutrients

d. essential nutrients

d. essential nutrients

all of the following are typical physiological effects of hypohydration except

a. increased cardiac output

b. decreased sweat rate

c. decreased plasma volume

d. increased blood osmolality

a. increased cardiac output

all of the following are examples of essential nutrients except

a. creatine

b. vitamin c

c. calcium

d. protein

e. all of the above are examples of essential nutrients

a. creatine

which of the following is true of ergogenic aids

a. they may only be classified as mechanical or nutritional

b. there are a number of theoretical nutritional aids but they are limited to the vitamin and mineral supplements

c. supplementation is necessary for most athletes to improve their performance

d. all essential nutrients are considered to be legal for use in conjunction with athletic competition

d. all essential nutrients are considered to be legal for use in conjunction with athletic competition

an increase in osmolality occurs when the number of dissolved particles in a fluid

a. increases

b. decreases

c. osmolality of fluid is not affected by the number of dissolved particles

a. increases

describe the key nutrient concept and name at least six of the key nutrients

the key nutrient concept states that when eight key nutrients are found in the diet of an individual that individual will receive an ample supply of those essential nutrients

this concept will only work if the diet of that individual is composed largely of whole and minimally processed foods

six of the eight key nutrients include thiamin, niacin, riboflavin, vitamin A, vitamin C, and iron while the remaining two nutrients include protein and calcium

list five favorable adaptations of heat acclimation

1. increased blood volume - the KEY adaptation

2. decreased core body temperature - particularly when exercising in hot environments

3. decreased sodium concentration in sweat - less sodium is lost in sweat

4. increased cardiovascular response - cardiovascular system is better equipped for exercise in the heat

5. decreased or balanced blood osmolality - the solutes in the blood are not of an excessive or inadequate concentration

which of the following statements about antidiuretic hormone (ADH) is false

a. secreted in response to a decrease in blood osmolality

b. stimulates reabsorption of water by the kidneys

c. also known as arginine vasopressin

d. secreted from the pituitary gland

a. secreted in response to a decrease in blood osmolality

several reports have identified nutrient deficiencies in female athletes and among the most frequent nutrient deficits are the minerals ___ and ____

a. calcium and iron

b. selenium and calcium

c. iron and creatine

d. chromium and iron

a. calcium and iron

much has been learned about nutrition through epidemiological studies and these types of studies allow for

a. concluding a causal effect consumption of key nutrients on various forms of physical performance

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

c. identifying the mechanisms by which nutritional interventions influence health or performance outcomes

d. epidemiological studies for all of the above

b. quantifying the magnitude of the relationship between dietary practices and health or performance outcomes {eg. heart disease and body composition)

which of the following are characteristics of nutritional supplement advertisements practicing nutritional quackery

a. products that contain secret ingredients

b. products endorsed by popular professional athletes

c. products that cite beneficial results from one single study

d. all of the choices are correct

d. all of the choices are correct

which of the following is true of experimental research

a. it is essential to establishing a cause and effect relationship

b. it is an easy task to control risk factors in free living humans

c. it involves studying large populations to find relationships between two or more variables

d. the results of a single study are sufficient to prove a theory

a. it is essential to establishing a cause and effect relationship

body sodium levels are largely regulated through

a. changes in fecal excretion

b. storage of excess sodium in the liver

c. changes in intestinal absorption depending on the need

d. excretion or absorption by the kidney

d. excretion or absorption by the kidney

a plant based diet - particularly a vegan diet - may be more healthful than the typical american diet for all of the following reasons except

a. a vegan diet is typically lower in cholesterol

b. a vegan diet is higher in easily absorbed iron

c. a vegan diet is lower in saturated fats

d. a vegan diet usually contains more phytonutrients

e. a vegan diet is higher in fiber

b. a vegan diet is higher in easily absorbed iron

malnutrition may exist

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

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

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

d. all of these choices are correct

d. all of these choices are correct

the hypothalamus responds to changes in blood osmolality and plasma volume and when osmolality ___ you start feeling thirsty

a. increases

b. decreases

a. increases

the heat of vaporization for sweat is such that a liter of sweat that evaporates completely will dissipate about ___ kilocalories of heat

a. 20 kcal

b. 38 kcal

c. 580 kcal

d. 1000 kcal

c. 580 kcal

of the following nutrients the one least likely to be deficient in a vegetarian diet is

a. calcium

b. iron

c. vitamin B12

d. fiber

d. fiber

in quantifying water balance most of our daily water loss occurs through

a. insensible perspiration

b. urine production

c. water vapor expelled during respiration

d. plasma production

b. urine production

the recommended means to replenish lost electrolytes through sweat on a day to day basis is via

a. salt tablets

b. sports drink such as gatorade

c. a balanced diet and adequate fluids

d. potassium supplements

c. a balanced diet and adequate fluids

the three main ingredients in sports drinks such as gatorade are

a. (1) water (2) protein and (3) carbohydrates

b. (1) electrolytes (2) omega 3 fatty acids and (3) carbohydrates

c. (1) water (2) carbohydrates and (3) electrolytes

d. (1) protein (2) water and (3) electrolytes

c. (1) water (2) carbohydrates and (3) electrolytes

which of the following is generally considered a short term cost of physical inactivity

a. development of colon cancer

b. weight gain

c. premature mortality

d. development of type ii diabetes mellitus

b. weight gain

acclimation to exercise in the heat can usually be achieved within about ___ days with regular exposure to exertion in hot conditions

a. 1-2

b. 5-7

c. 7-14

d. 28-30

c. 7-14

calculate the sweat rate of an athlete who weighed 66 kg before a workout and 64.5 kg after a workout wherein she ran for ninety minutes and consumed 500 mL of water but did not urinate between the weight measurements

sweat loss = pre exercise body mass + food and fluid - urine - post exercise body mass

66 kg + 0.5 L - 64.5 kg = 2.0 L

sweat loss = 2.0 L

sweat rate = sweat loss / duration of exercise

2.0 L / 1.5 hr = 1.3 L/h

sweat rate = 1.3 L/h

which one of the following leading causes of death in the united states are not generally associated with diet and physical activity habits

a. influenza and pneumonia

b. alzheimers disease

c. cancer

d. heart disease

a. influenza and pneumonia

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 ___

a. increase and hypotonic

b. decrease and hypotonic

c. increase and hypertonic

d. decrease and hypertonic

a. increase and hypotonic

given our metabolic efficiency at least ___% of our energy expenditure is lost in the form of heat

a. 25

b. 50

c. 65

d. 75

d, 75

in most people resting core temperature is very near 98.6 deg F or about ___ deg C

a. 20

b. 27

c. 32

d. 37

d. 37

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

a. conduction

b. evaporation

c. convection

d. radiation

c. convection

after acclimation to the heat athletes tend to sweat at a ___ core temperature and their sweat possesses ___ sodium and other electrolytes

a. higher and more

b. higher and less

c. lower and more

d. lower and less

d. lower and less

all of the following are among the major functions served by nutrients except

a. supporting growth and development

b. providing energy

c. regulating metabolism

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

d. all of the above are among the major functions served ny nutrients

epidemiological research may provide relative risk (RR) which represents the increase or decrease in risk that may be associated with specific dietary practices

a. true

b. false

a. true

three keys to a health diet are (1) moderation (2) balance and (3) ___
a. complementarity

b. quality

c. variety

d. availability

c. variety

generally about ___% of total body water is in the form of extracellular water

a. 40

b. 50

c. 67

d. 75

a. 40

which of the following foods would be considered most nutrient dense with regard to calcium

8 oz greek yogurt - 100 kcals and 400 mg calcium

1 cup low fat milk - 100 kcals and 300 mg calcium

1 cup ice cream - 400 kcals and 200 mg calcium

1 oz brie cheese - 90 kcals and 50 mg calcium

a. ice cream

b. brie cheese

c. greek yogurt

d. low fat milk

c. greek yogurt

nutrient density

a. will automatically increase by increasing the amount of dietary fat and sugar consumed

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

c. is an important concept based on food processing and fortification

d. is an indicator of food irradiation

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

features of the prudent healthy diet include all of the following except

a. maintaining energy balance

b. regular consumption of animal protein

c. considering food safety in transporting and storing and preparing food items

d. eat a wide variety of foods

e. all of the above are features of the prudent healthy diet

b. regular consumption of animal protein

all of the following are health related components of physical fitness except

a. speed

b. cardiorespiratory fitness

c. muscular strength and endurance

d. body composition

a. speed

to optimize gastric emptying and fluid uptake rates most commercial sports drinks have carbohydrate concentrations of about ___%

a. 2-4

b. 6-8

c. 12-16

d. 18-20

b. 6-8

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 and sex group

a. estimated average requirement (EAR)

b. recommended dietary allowance (RDA)

c. daily value (DV)

d. tolerable upper intake limit (UL)

b. recommended dietary allowance (RDA)

excessive loss of sweat during exercise in the heat will lead to a body condition known as

a. hypohydration

b. hyperhydration

c. hyponatremia

d. euhydration

a. hypohydration

currently the AMDR for protein is ___% of total daily kilocalories

a. 10-35

b. 20-25

c. 45-65

d. 50-75

a. 10-35

which of the following is the best way to lose fat and maintain lean body tissues and stay healthy in the long term

a. avoid all starchy foods

b. control food portion sizes

c. choose low fiber vegetables

d. eat more refined carbohydrates

b. control food portion sizes

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

a. having a larger muscle mass as compared to body fat

b. the aging process (eg. REE is higher in adults than children)

c. being female

d. being on a weight loss diet and successfully losing weight

a. having a larger muscle mass as compared to body fat

in humans the majority of glucose is

a. stored in the liver as glycogen

b. stored in the muscles as glycogen

c. carried in the blood as blood sugar

d. stored in the fat as monosaccharides

b. stored in the muscles as glycogen

which of the following statements relative to carbohydrate loading is false

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

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

c. the recommended amount of carbohydrate loading is about 8-12 g/kg/day for several days prior to competition

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

e. all of the statements above are correct

d. 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 intake AMDR people should obtain ___% of their daily energy from fats

a. 10-35

b. 45-65

c. 20-35

d. 65-70

c. 20-35

label and explain the six steps of endogenous fat utilization during exercise

1. exercise stimulates the production of hormone sensitive lipase (HSL)

2. HSL degrades triglycerides into glycerol and free fatty acids (FFAs) - the glycerol is transported via the bloodstream to the liver for gluconeogenesis and the FFAs bind to the transport protein albumin

3. albumin carries the FFAs to the muscle cell receptors for entrance into the muscle cells

4. the FFAs are then activated to fatty acyl coA by the enzyme acyl coA synthetase

5. long chains of fatty acyl coA bind to the transport protein L-carnitine for transport into the mitochondrial matrix - acyl coA chains of short and medium length do not require such protein

6. fatty acyl coA then undergoes beta oxidation which produces acetyl coA - acetyl coA is then utilized in the TCA cycle and eventually in the electron transport chain for ATP production

the best way to achieve a desirable fiber intake is to include ___ in the diet

a. fruits and vegetables and grains

b. enriched processed foods

c. purified fiber supplements

d. yogurt with live cultures

a. fruits and vegetables and grains

which of the following is most conducive to development of atherosclerosis

a. a total cholesterol of 190 mg/dL

b. a HDL cholesterol of 70 mg/dL

c. a LDL cholesterol of 170 mg/dL

d. a total cholesterol/HDL ratio of less than 3.5

c. a LDL cholesterol of 170 mg/dL

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

a. digestibility index

b. glycemic index

c. glucose index

d. insulin index

b. glycemic index

which of the following is characteristic of a diet to reduce heart disease risk

a. high in saturated fats

b. low in vegetables and fruits

c. low in trans fats

d. low in whole grains and legumes

c. low in trans fat

which of the following is not a function of fat in the human body

a. provides a source of energy

b. cushions the internal organs from physical shock

c. carries the water soluble nutrients

d. provides the major material from which cell membranes are made

c. carries the water soluble nutrients

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 (approx. 25% of VO₂ max)

a. phospholipids

b. free fatty acids

c. glycogen

d. chylomicrons

b. free fatty acids

what two tissues in the body store the most fats

a. kidney and liver

b. adipose and muscles

c. muscles and kidney

d. adipose and heart

b. adipose and muscles

which of the following is the preferred fuel for most body functions

a. protein

b. ketones

c. carbohydrates

d. fat

c. carbohydrates

complex carbohydrates

a. include both single sugar units and linked pairs of sugar units

b. are known as the monosaccharides and disaccharides

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

d. contain calcium and hydrogen and nitrogen

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

according to the dietary reference intake AMDR people should obtain ___% of their daily energy from carbohydrates

a. 10-35

b. 45-65

c. 20-35

d. 65-70

b. 45-65

calculate the percentages of fat and carbohydrate kilocalories in the product of whole milk based on the nutrition fact label

percentage of fat

total fat = 8 g (1 g of fat = 9 kcal)

total kilocalories = 150 kcal

8 g x 9 kcal = 72 kcal

72 kcal / 150 kcal = 0.48 × 100 = 48%

percentage of carbohydrates

total carbohydrates = 12 g (1 g of carbohydrates = 4 kcal)

total kilocalories = 150 kcal

12 g x 4 kcal = 48 kcal

48 kcal / 150 kcal = 0.32 × 100 = 32%

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

a. pancreas

b. liver

c. stomach

d. gallbladder

a. pancreas

the measurement of heat production by the body is referred to as

a. calorimetry

b. power

c. joules

d. ergometry

a. calorimetry

what are the two factors determining fuel utilization (ie. whether to use more carbohydrates or more fats) during exercise and in what types of exercise may exogenous carbohydrate supplementation enhance performance

the two factors that determine fuel utilization or whether to use more carbohydrates or more fats during exercise include (1) exercise duration and (2) exercise intensity

exercise of high to moderate intensity and prolonged duration (ie. greater than ninety minutes) can be enhanced by exogenous carbohydrate supplementation but exercise of low intensity and shorter duration (ie. sixty to ninety minutes) are not enhanced by exogenous carbohydrate supplementation because endogenous carbohydrates can be adequately utilized as fuel

name at least four factors (genetic and external) affecting resting metabolic rate

1. sex or gender

2. body composition

3. environmental conditions

4. caffeine intake

5. hot and spicy foods

6. altitude

7. body weight

8. natural hormonal activity

fatty acids may differ from one another

a. in chain length and in number of nitrogen atoms

b. in degree of saturation and in number of calories

c. in number of calories and in whether or not they contain carbon

d. in chain length and in degree of saturation

d. in chain length and in degree of saturation

the disaccharides include

a. sucrose and galactose and maltose

b. maltose and fructose and galactose

c. lactose and glucose and fructose

d. sucrose and maltose and lactose

d. sucrose and maltose and lactose

what is the crossover concept of fat versus carbohydrate utilization during exercise and is exercising at lower intensity (ie. fat burning zone) the best recommendation for people who want to lose weight

the crossover concept of fat versus carbohydrate utilization during exercise surrounds the usage of fats and carbohydrates according to exercise intensity which is based on VO₂ max percentage - according to this concept exercise of lower intensity with a lesser VO₂ max percentage utilizes fat more than carbohydrates making fat the primary source of fuel for low intensity exercise and exercise of higher intensity with a greater VO₂ max percentage utilizes carbohydrates more than fat making carbohydrates the primary source of fuel for high intensity exercise

exercising at low intensity otherwise referred to as the fat burning zone is not the best recommendation for people who want to lose weight - exercise equipment and other elements in the fitness arena convince exercisers that weight is lost following exercise in the fat burning zone which concentrates on lower intensity exercise that only stimulates approx. 40 to 50% of the maximal heart rate - this is a myth as weight is lost following exercise of higher intensity that increases total kilocaloric expenditure - the key to weight loss is total kilocaloric expenditure and more calories are burned with the performance of high intensity exercise rather than low intensity exercise - exercisers should perform high intensity exercise that is comfortably challenging when considering the fitness level of each individual in order to effectively lose weight

cholesterol is the best known of the

a. phospholipids

b. lipoproteins

c. sterols

d. triglycerides

c. sterols

which of the following accounts for the largest component of the average adult total daily energy expenditure

a. basal metabolism

b. dietary induced thermogenesis

c. physical activity

d. shivering thermogenesis

a. basal metabolism

when fructose and glucose are bonded together they form

a. sucrose

b. maltose

c. galactose

d. lactose

a. sucrose

as you perform mild to moderate exercise (up to 50% of VO₂ max) you will use ___ to fuel that activity

a. only carbohydrate energy sources

b. primarily blood glucose and fat

c. primarily protein

d. primarily liver glycogen

b. primarily blood glucose and fat

food with hidden or invisible fat include

a. butter

b. baked potatoes

c. bananas

d. biscuits

d. biscuits

what two tissues in the body store the most carbohydrates

a. kidney and liver

b. liver and muscles

c. muscles and kidney

d. adipose and muscles

b. liver and muscles

about 95% of the lipids in foods and in the human body are

a. triglycerides

b. phospholipids

c. sterols

d. cholesterol

a. triglycerides

if the fat in a container is solid at room temperature than what type of fat is it

a. polyunsaturated fat

b. monounsaturated fat

c. saturated fat

d. short chain fatty acids

c. saturated fat

which of the following is not a desirable blood lipid value

a. low total cholesterol

b. high LDL

c. high HDL

d. low blood triglycerides

b. high LDL

digestible carbohydrates are broken down or converted into ___ inside the body

a. fructose

b. lactose

c. glucose

d. galactose

c. glucose

what are the four facts people who cut carbohydrates often do not realize and provide at least two bottom line recommendations for those people

1. the fact that they are cutting kilocalories and not carbohydrates

2. the fact that they are consuming too many refined carbohydrates

3. the fact that carbohydrates are easy to overeat

4. the weight that is assumed to be lost can be attributed to water loss or a decrease in water weight

bottom line recommendations include (1) considering nutrient density when choosing food products for consumption and (2) reducing the consumption of refined carbohydrates

which energy system would predominate in an all out high intensity 100 meter dash in track

a. ATP-PCr (phosphagen)

b. anaerobic glycolysis

c. aerobic glycolysis

d. aerobic lipolysis

a. ATP-PCr (phosphagen)

which of the following training adaptations would be the most beneficial to an athlete competing in the 100 meter dash which is less than ten seconds

a. increased number of mitochondria

b. increased fat burning capacity

c. increased efficiency of the electron transport system

d. increased stores of phosphocreatine

d. increased stores of phosphocreatine

which of the following is an example of catabolism

a. increased muscle mass gained through weight training

b. increased fat mass gained through excessive kilocalorie intake

c. the breakdown of muscle glycogen into muscle glucose

d. the better use of oxygen following endurance training

c. the breakdown of muscle glycogen into muscle glucose

the immediate source of energy for all body processes including muscle contraction is

a. muscle glycogen

b. adenosine triphosphate

c. phosphocreatine

d. both ATP and PCr

b. adenosine triphosphate

triglycerides consist of

a. three fatty acids bonded to each other

b. three fatty acids attached to glycerol

c. three glycerol molecules

d. branched chains of carbon atoms

b. three fatty acids attached to glycerol

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

a. increased significantly by the ingestion of fat

b. accountable for less than 3% of the total daily energy expenditure

c. referred to as dietary induced thermogenesis or thermic effect of food

d. significantly higher in obese subjects when compared to lean subjects

c. referred to as dietary induced thermogenesis or thermic effect of food

what is the term name of vitamin B1

a. niacin

b. riboflavin

c. thiamin

d. biotin

c. thiamin

the strategy of combining two ___ plant protein sources permits the amino acids in one food to make up for those lacking in the other food

a. complete

b. whole grain

c. complementary

d. indigestible

c. complementary

the best natural sources of folate include

a. cereals

b. spinach

c. eggs

d. milk

b. spinach

over half of the magnesium in the body is stored in

a. the liver

b. bones

c. muscles

d. blood

b. bones

which B vitamin is especially important for women of childbearing age to prevent neural tube defects

a. vitamin B6

b. biotin

c. folate

d. pantothenic acid

c. folate

by definition a vitamin is all of the following except

a. indispensable to body function

b. required to prevent deficiency diseases

c. an energy yielding nutrient

d. an organic compound

c. an energy yielding nutrient

which of the following is found in protein but not in carbohydrates or fat

a. nitrogen

b. carbon

c. oxygen

d. hydrogen

a. nitrogen

a young man has said to you that he is eating much more protein in his diet than the recommendation but he feel he needs the extra amount just in case he wants to build more muscle mass in the near future - how would you respond to him

a. it should be fine because the cells will store extra amino acids for future use

b. if he has excess calories in his diet he may gain fat weight from converted protein

c. the body will not digest the extra protein and it will be eliminated in feces

d. the excess amino acids can only be stored for up to forty eight hours

b. if he has excess calories in his diet he may gain fat weight from converted protein

the best way to obtain calcium is to

a. consume more spinach and rhubarb and swiss chard

b. eat more cottage cheese and frozen yogurt

c. consume more milk and cheese and yogurt

d. consume more cream cheese and butter and cream

c. consume more milk and cheese and yogurt

which of the following contributes to an increase in iron bioavailability

a. diet rich in phytates and oxalates

b. taking antacid to reduce stomach acid

c. diet rich in calcium

d. consuming vitamin c

d. consuming vitamin c

in the united states scurvy is rarely seen today except in

a. people addicted to alcohol

b. young female athletes

c. vegetarians

d. older adults

a. people addicted to alcohol

a vegan is at special risk for ___ deficiency

a. vitamin B12

b. biotin

c. vitamin B6

d. niacin

a. vitamin B12

symptoms of vitamin a deficiency include

a. joint pain

b. frequent urination

c. hemorrhaging of small blood vessels

d. night blindness

d. night blindness

which of the following would have the highest protein DRI per unit of body weight

a. a 28 year old male

b. a 6 year old child

c. a 40 year old male

d. a 34 year old woman

b. a 6 year old child

all of the following populations may be at greater risks of iron deficiency except

a. young female endurance athletes

b. athletes who are altitude training

c. pregnant women

d. children in developed countries

d. children in developed countries