Exam Two Flashcards
Measuring the electrolyte losses from athletes’ sweat could assist health professionals in planning personalized water and electrolyte replacement strategies. Using a Gatorade sweat patch can be helpful for an athlete who wants to measure:
sweat rate, Fluid loss, sodium loss
Which of the following groups does NOT need a higher requirement of vitamin D?
a. people with excess body fat
b. people with darker skin tones
c. people taking medications that interfere with vitamin D metabolism
d. people who do not exercise
d. people who do not exercise
Which fortified food product is vitamin D3 most notably found in?
milk
True or false: Vitamin D can be converted to its active form by the sun’s Ultraviolet rays.
true
Vitamin D deficiency in adults can lead to:
osteomalacia (softening of the bones)
Which foods are good sources of vitamin A?
carrots and kale
Vitamin D deficiency would more likely be seen in which athlete?
an indoor swimmer
Which is the only water-soluble vitamin stored in the body?
vitamin B12
Appropriate testing methods that can be done in gyms and doctors’ offices that are cost effective include which of the following?
bioelectrical impedance scales and skinfolds with skin calipers from a TRAINED professional
True or false: Calculating BMI is a great starting point when determining if someone would benefit from losing weight, but cannot tell you their exact body fat percentage.
True
True or false: An athlete’s weight tends not to fluctuate throughout the year
False
Of the following body types, which is considered to be healthier?
gynoid
True or false: The best way to gain weight is to consume a high-protein diet (so calories consumed don’t matter).
False
True or false: Two types of fat the human body contains are storage fat and essential fat.
True
Most equations require at least ________ skinfold measuring sites, but might include more.
3
True or false: Vitamin K (also known as the “klotting vitamin” is found in green leafy vegetables and can be converted to vitamin K2 (active form) by bacteria in the human body.
true
True or false: BMI is an actual measure of fat.
False
Weight gain can cause:
an increase in estrogen and insulin
What type of protein consumed post-workout aids in up-regulation of muscle protein synthesis?
high-quality, fast protein (for example 25 grams of whey protein with adequate leucine content)
Increased muscle size is known as
hypertrophy
Skeletal muscle hypertrophy occurs when
muscle protein synthesis is greater than muscle protein breakdown
What accounts for 70 to 80 percent of the difference in RMR between average adults?
fat-free mass
For athletes attempting to lose weight, which macronutrient(s) should they consume less of in order to cut down on calories?
fat
True or false: Muscle protein breakdown plays a greater role in overall protein balance than muscle protein synthesis.
False
What is the ideal hydration status for someone completing a body composition assessment?
euhydrated
What is the most common form of creatine in the body?
P-Cr
All of the following are required for a dietary supplement label
a. net weight of each ingredient
b. the word supplement
c. distributor
d. manufacturer
a. net weight of each ingredient
What is defined as a new ingredient?
anything not on the market before October 1994
Which of the following can be investigated/enforced by the FDA?
An adverse event reported through the website
A appropriate dose of caffeine for sports performance is considered:
3 to 6 mg/kg
An example of a prebiotic is what food:
artichokes
Beta-alanine is thought to increase ________ production
carnosine
Nitrate is metabolized into:
nitrite
What is the ergogenic dose of sodium bicarbonate?
300 mg/kg
Which of the following is a good indicator of current hydration status?
body weight
Plasma osmolality measures:
solutes
Any carbohydrate drink with a concentration more than ________ can delay gastric emptying
8%
Most athletes can maintain hydration by consuming ________ of fluid.
13-24 ounces about 2 hours prior to exercise
Sensors regulate plasma osmolarity in all of the following organs EXCEPT the:
a. intestines
b. kidneys
c. brain
d. heart
a. intestines
Each of the following EXCEPT ________ is a symptom of hyperhydration.
a. confusion
b. poor coordination
c. muscle cramping
d. slurred speech
d. slurred speech
Excess magnesium intake from supplements, magnesium-containing antacids, or medication can lead to .
nausea, stomach cramps and diarrhea
What does EAR stand for?
estimated average requirement
What two minerals is salt composed of?
sodium chloride
Trace minerals are needed in ________ amounts.
small
Chromium is important for which hormone to function properly?
insulin
Excess amounts of potassium can cause death by:
altering heart rhythm
True or false: The MOST accurate body composition is measured with a two compartment model which consists of fat mass and fat free mass.
False
True or false: When aiming to adjust body composition (gain muscle and lose fat) protein should be kept at least 1.8-2.7g/kg of body weight.
True
