ch 9

Question 1

What role does nutrition play in health and exercise?

Answer 1

Nutrition supports energy requirements for growth, repair, and maintenance of tissues, reproduction, digestion, and respiration, and helps achieve weight, body composition, and sports performance goals.

Question 2

What is the scope of practice for fitness professionals regarding nutrition?

Answer 2

Fitness professionals can provide general guidelines on good nutrition practices, explain the importance of nutrition and hydration, and direct clients to credible sources of nutrition information and qualified professionals.

Question 3

What can fitness professionals guide clients on regarding nutrition?

Answer 3

Fitness professionals can guide clients on sources of macro- and micronutrients, healthy cooking techniques, and proper sources for obtaining nutrition information.

Question 4

What is the role of macronutrients in exercise and performance?

Answer 4

Macronutrients play a key role in energy provision, muscle repair, and overall performance.

Question 5

What are the three categories of macronutrients?

Answer 5

Proteins, carbohydrates, and lipids.

Question 6

What is the recommended daily allowance (RDA) for protein?

Answer 6

0.8 g/kg of body weight as a minimum.

Question 7

What is the recommended protein intake for athletes?

Answer 7

1.2 to 2.0 g/kg body weight.

Question 8

What is the caloric value of proteins?

Answer 8

4 calories per gram.

Question 9

What are dietary sources of complete proteins?

Answer 9

Animal foods such as meat, poultry, fish, eggs, and dairy.

Question 10

What are dietary sources of incomplete proteins?

Answer 10

Plant foods such as soy, legumes, grains, and vegetables.

Question 11

What are carbohydrates comprised of?

Answer 11

Simple sugars, complex carbohydrates, glycogen, and fiber.

Question 12

What is the caloric value of carbohydrates?

Answer 12

4 calories per gram.

Question 13

What are dietary sources of carbohydrates?

Answer 13

Plant foods such as vegetables, fruit, grains, grain products, legumes, and dairy.

Question 14

What are lipids comprised of?

Answer 14

Triglycerides, phospholipids, and sterols.

Question 15

What is the caloric value of lipids?

Answer 15

9 calories per gram.

Question 16

What are dietary sources of lipids?

Answer 16

Solid fats and oils in foods such as meats, fish, poultry, dairy, egg yolks, legumes, nuts, and seeds.

Question 17

What are the current dietary guidelines for lipid intake?

Answer 17

20% to 35% of calories, with the majority from heart-healthy sources.

Question 18

What are the fat-soluble vitamins?

Answer 18

Vitamins A, D, E, and K.

Question 19

What are the water-soluble vitamins?

Answer 19

Vitamin C and B vitamins (thiamin, riboflavin, niacin, folate, B12, pantothenic acid, biotin).

Question 20

What are major and trace minerals?

Answer 20

Major minerals are required in larger quantities, while trace minerals are needed in smaller amounts.

Question 21

What are the fluid recommendations for the general population?

Answer 21

Approximately 11.5 cups per day (2.7 L) for women and approximately 15.5 cups (3.7 L) for men.

Question 22

What are hydration guidelines for athletes?

Answer 22

12–16 oz of fluid every 10–15 minutes for activities longer than 60 minutes, replacing fluid at 1.25 times the amount of body weight lost during an event.

Question 23

What is the first law of thermodynamics in the context of weight management?

Answer 23

Energy cannot be created or destroyed but only converted from one form to another.

Question 24

What is required for fat loss?

Answer 24

A net calorie deficit while minimizing the loss of lean body mass and reduction in TDEE.

Question 25

What is required for muscle gain?

Answer 25

Adequate caloric and protein intake combined with resistance training.

Question 26

What do food labels convey?

Answer 26

Information on the nutritional value and content of products via the nutrition facts panel and the ingredients list.

Question 27

What are nutrition strategies for improved sports performance?

Answer 27

Ensuring adequate energy (calories) and macronutrient intake, meal timing, and hydration.

Question 28

What are the three micronutrients?

Protein, carbohydrates, and fluids

Protein, carbohydrates, and lipids

Vitamins, minerals, and phytonutrients

Vitamins, minerals, and lipids

Answer 28

Vitamins, minerals, and phytonutrients

not b
Protein, carbohydrates, and lipids are the three macronutrients; they are not micronutrients.

Question 29

T/F

Simple sugars are comprised of single-molecule sugars (monosaccharides) or double-molecule sugars (disaccharides), which are easily absorbed by the body.

Answer 29

true

Question 30

Compared to nonheme iron, heme iron is absorbed how?

Not at all

Less efficiently

More efficiently

Equally

Answer 30

More efficiently

Heme iron is found principally in animal food sources.

Question 31

T/F

Heme iron is found principally in animal food sources.

Answer 31

True

Heme iron is found principally in animal food sources.

Question 32

Which is very important as a prenatal vitamin?

Folate

Pantothenic acid

Niacin

Vitamin C

Answer 32

Folate

Not niacin
Niacin is most important for forming NAD.

Question 33

What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?

About 30%

About 90%

About 50%

About 5-15%

Answer 33

About 5-15%

Very little ALA is converted to EPA.

Question 34

T/F

Very little ALA is converted to EPA.

Answer 34

True

Very little ALA is converted to EPA. about 5-15%

Question 35

Which vitamin has an increased risk of causing toxicity?

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Answer 35

Vitamin A

A is a fat-soluble vitamin. Fat-soluble vitamins are stored in fat and can build up in the body much more quickly than water-soluble vitamins.