Exam 3

Question 1

characteristics of vitamins (2)

Answer 1

the body is unable to synthesize enough of the compound to maintain health

the absence of the compound from the dietary pattern for a defined period produces deficiency symptoms

Question 2

fat-soluble vitamins characteristics (6)

Answer 2

absorbed like fats (must travel with protein carriers in watery body fluids)

stored in the liver or fatty

not excreted build-up in tissues

toxicities are likely from supplements and occur rarely from food

needed regularly because the body can draw its stores

Question 3

fat-soluble vitamins

Answer 3

vitamin A D E K

Question 4

water-soluble vitamins characteristics (6)

Answer 4

absorbed directly into the blood

travel freely in watery fluids

most are not stored in the body

readily excreted in the urine

toxicities are unlikely but possible with high doses from supplements

needed in frequent doses because the body DOESN’T store most of them

Question 5

water-soluble vitamins

Answer 5

Cs and Bs

Question 6

how to minimize nutrient losses during food storage and preparation

Answer 6

minimize light, heat and oxygen exposure to maintain nutrients

Question 7

people who would benefit from multivitamin-mineral supplements

Answer 7

People with a developed deficiency
Pregnant women
Alcoholics
People with food allergies
Chronic dieters
People on lower-calorie diets
Vegans and possibly vegetarians
People with diseases that change food intake
People with abortion challenges
People recovering from surgery, injuries, illnesses

Question 8

guidelines for selecting a supplement (4)

Answer 8

Vitamins and minerals should not exceed 100% of the DV, and not over the UL of a nutrient

Be wary of buying things over the Internet from unknown sellers

Buy well-known, reputable brands

Check for third-party certification seals

Question 9

describe the general process by which a cancer develops

Answer 9

initiation: carcinogen damages DNA

promotion: mutated cells multiply uncontrollably

metastasis: mutated cells spread to distant due to blood or lymphatic circulation

Question 10

dietary factors to reduce the risk of cancer

Answer 10

Consume fruits & vegetables in a wide variety, plenty, & daily
Have sufficient whole grain intake
Eat healthy fats (omega 3, monounsaturated fats, less saturated fats)
Be consistent with physical activity
Reduce caloric intake
Reach and maintain a healthy body weight (below BMI Obesity)
Lower alcohol intake
Lower red meat
Lower processed meat intake (smoking, curing, salting, and other preservatives)
Grilling, smoking, broiling, frying in moderation
Breastfeeding reduces breast cancer risk

Question 11

Major roles of water

Answer 11

a solvent

lubricant and cushion in the body

temperature regulation

Question 12

factors influencing the amount of water needed by the body

Answer 12

Alcohol consumption
Dietary fiber (match fiber intake with fiber)
Increased protein, salt, or sugar intakes
Cold weather
Hot weather, humidity
Heated environments
Forced air environments (airplanes, sealed buildings)
High altitude
Prolonged diarrhea, vomiting, or fever
Surgery, blood loss, or burns
Physical activity
pregnancy/breastfeeding
Very young or old age

Question 13

compare the types and safety of drinking water from different sources

Answer 13

All public drinking water comes from treatment plants (unless using a private well and bottled water is coming from the tap, and may or may not have additional treatment

Question 14

risk factors for osteoporosis

Answer 14

Female
caucasian/Asian
Age
Slender build
Estrogen
Alcohol smoking
Physically inactive
Low calcium
High protein, sodium, caffeine

Question 15

define optimal and hypertension blood pressure values

Answer 15

optimal <120 and 80 mmHg (anything above is bad)

Question 16

risk factors of hyperextension

Answer 16

Atherosclerosis
Age
Genetics
obesity

Diet– Ideal diet for lowering blood pressure, DASH diet rich in potassium, magnesium, fiber, and calcium and low in sodium

Question 17

lifestyle recommendations for hyperextension

Answer 17

Lose excess weight
Adopt a DASH eating plan
Exercise daily
Limit sodium
Enhance intake of dietary potassium
Limit alcohol

Question 18

Benefits of Fitness

Answer 18

-Improved body composition and adipose tissue distribution
-Improved bone density
-Improved motion
-Improved lung capacity, strength & Circulation
-Reduced risk factor for cardiovascular disease
-Enhance resistance to colds and infectious disease
-Lower risk of some types of cancer
-Lower risk and improved management of type 2 diabetes
-Reduced risk of gallbladder disease
-Lower incidence and reduced severity of mental anxiety and depression
-Longer life and improved quality of life
-Not guaranteed: weight loss

Question 19

physical activity guidelines

Answer 19

• 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic activity per week
• 2 days a week of flexibility/stretching
• 2 days a week of resistance/strength training
• move more sit less

Question 20

how does the body derive energy from protein

Answer 20

very little energy can be made from protein, most protein should be consumed after a workout in order to repair tissues

Question 21

Light/moderate exercise fueling

Answer 21

fuel used: carbohydrates and fatty acids

under aerobic conditions which is enough oxygen to meet the demand

the longer we exercise during this phase, the more fatty acids are used for ATP

**as intensity increases, more carbohydrates are used in proportion to fat

Question 22

vigorous /high intensity exercise (30 sec-2 minutes)

Answer 22

fuel used: carbohydrates only

anaerobic, inadequate oxygen to meet demand

**as the intensity increases, more carbohydrates are used in proportion to fat

Question 23

effect of training on fuel

Answer 23

• muscles store more glycogen
• muscles burn more fat and use less glucose for energy
• increases insulin sensitivity
• increase the number of mitochondria in the cell
• the body becomes more efficient at obtaining energy from all macronutrients

Question 24

Dietary recommendations for Active Adults

Answer 24

FOLLOW AMDR
Carbohydrates: 45-65%
Fats 20-35%
protein 10-35%

Question 25

dietary recommendations for competitive athletes

Answer 25

• normal fat intake
• endurance athletes need more carbohydrates (as much as 80% more)
• endurance and powerlifting athletes need a higher percentage of protein within AMDR (consuming 20g to 30 g after training to recover)
• should always meet caloric needs, or minerals could be lacking

Question 26

characteristics of RED-S (relative energy deficiency in Sport)

Answer 26

• amenorrhea (female lack of menstruation)
• reduced testosterone and libido (men)

Question 27

consequences of RED-S

Answer 27

• suboptimal bone health
• increased risk of illness and injury
• gastrointestinal disturbances
• cardiovascular disease
• impaired training capacity and poor performance

Question 28

Describe FLUID needs and the recommendations/rationale for fluid intake before, during, and after exercise

Answer 28

Before: stay hydrated throughout the day

During: when sweating during exercise consume ½-1 cup every 15 minutes

After: balance water losses: 2-3 cups of water for every pound lost

**Energy drinks needed with it exceed 45 minutes of work

Question 29

Describe a day of eating for an athlete for performance (endurance)

Answer 29

Day of event
- Carbohydrate-rich meal (The closer to the event the lighter the meal should be)
**The goal is to top off glycogen and not interfere with performance with slowed digestion or bloating from gas-forming foods

During event
- Low-carb sports drinks (glucose)
30g to 60g carbohydrates per hour

After
- Well-balanced meal
- Carb-rich foods to replenish glycogen stores
- Whole foods will replenish electrolytes
- Include protein in recovery meal for muscle repair

Question 30

Describe a day of eating for an athlete for performance (strength/power)

Answer 30

• Supply enough calories to meet energy needs for increased BMR
• Provide enough protein for recovery
• Stay consistently hydrated
• Before the event take a slightly higher amount of carbohydrates to improve performance