Nutrition chapter 3 Exam

Question 1

What are the benefits of physical activity?

Answer 1

Lower risk of chronic disease, increased sense of well-being, and better stress coping.

Question 2

What are the Physical Activity Guidelines for Americans?

Answer 2

150–300 mins moderate or 75–150 mins vigorous exercise per week, with 2 muscle strengthening sessions.

Question 3

Name the five components of overall fitness.

Answer 3

Cardiorespiratory fitness, muscular strength, muscular endurance, body composition, flexibility.

Question 4

What are the three energy systems in the body?

Answer 4

ATP–CP (3–15s), Lactic Acid (10–180s), Oxygen system (after 2.5 minutes).

Question 5

What is the purpose of carbohydrate loading?

Answer 5

To increase glycogen stores and extend endurance, usually 60–70% of calories as carbs.

Question 6

How much protein should athletes consume daily?

Answer 6

1.2 to 2.0 g/kg of body weight per day.

Question 7

What is the role of hydration in exercise?

Answer 7

Prevents dehydration, maintains fuel supply to muscles, and helps with thermoregulation.

Question 8

What are the components of the female athlete triad?

Answer 8

Disordered eating, amenorrhea, and premature osteoporosis.

Question 9

What changes occur in maternal physiology during pregnancy?

Answer 9

Growth of tissue, increased blood volume, slower GI motility, greater nutrient absorption.

Question 10

What are the stages of fetal growth?

Answer 10

Blastogenic (0-2 wks), Embryonic (2-8 wks), Fetal (9 wks to birth).

Question 11

Which nutrients are of highest concern before and during pregnancy?

Answer 11

Folic acid, iron, vitamin D.

Question 12

How much weight should a pregnant woman gain?

Answer 12

Depends on pre-pregnancy BMI; average is 27.5 lb.

Question 13

What should pregnant women avoid?

Answer 13

Alcohol, high-mercury fish, excessive caffeine (>300mg/day), certain drugs.

Question 14

What are symptoms of preeclampsia?

Answer 14

Hypertension, fluid retention, protein in urine—can lead to eclampsia.

Question 15

What are the benefits of breastfeeding for the infant?

Answer 15

Optimal nutrition, infection protection, reduced risk of SIDS and obesity, improved cognitive development.

Question 16

What are the benefits of breastfeeding for the mother?

Answer 16

Helps uterus recover, suppresses ovulation, less expensive, may reduce cancer risk.

Question 17

What are contraindications to breastfeeding?

Answer 17

Certain diseases (e.g., HIV), drug use, some medications, past surgeries.

Question 18

What signals developmental readiness for solid foods in infants?

Answer 18

Loss of extrusion reflex, head/neck control, age 4–6 months.

Question 19

What is colostrum?

Answer 19

The first milk produced after delivery—rich in antibodies and nutrients.

Question 20

How often should newborns be fed?

Answer 20

Every 2–3 hours, 8–12 times per day.

Question 21

What nutrients are especially important during infancy?

Answer 21

Vitamin D, vitamin K, vitamin B12, iron, fluoride.

Question 22

What is pica?

Answer 22

Craving of non-food items during pregnancy, such as dirt or chalk.

Question 23

What are causes of malnutrition in infants?

Answer 23

Illness, poverty, or neglect leading to poor growth (formerly called ‘failure to thrive’).

Question 24

What is the gold standard method of measuring energy expenditure?

Answer 24

Doubly labeled water method.

Question 25

What are standard REE values?

Answer 25

Males: 1.0 kcal/kg/hr, Females: 0.9 kcal/kg/hr.

Question 26

What is BMI?

Answer 26

Body mass index = weight (kg) ÷ height² (m²).

Question 27

What BMI values define weight categories?

Answer 27

Underweight: <18.5, Normal: 18.5–24.9, Overweight: 25–29.9, Obese: ≥30.

Question 28

What is BMI best used for?

Answer 28

A screening tool, not a diagnostic tool.

Question 29

Healthy body fat ranges for adults?

Answer 29

Women: 20–35%, Men: 8–24%.

Question 30

Name body fat assessment methods.

Answer 30

Underwater weighing, BOD POD, DEXA, skinfolds, isotope dilution, BIA.

Question 31

What is android obesity?

Answer 31

Fat around the abdomen ('apple-shaped').

Question 32

What is gynoid obesity?

Answer 32

Fat in hips and thighs ('pear-shaped').

Question 33

How can the gut microbiome affect body weight?

Answer 33

Long-term probiotics may reduce BMI, fat mass, and body weight.

Question 34

Define weight management.

Answer 34

Adoption of sustainable eating and exercise habits to reduce disease risk and improve well-being.

Question 35

What lifestyle changes support healthy weight management?

Answer 35

Calorie control, increased activity, and balanced diet.

Question 36

What is a realistic weight loss goal?

Answer 36

0.5 to 1 lb per week.

Question 37

Why don’t crash diets work?

Answer 37

They are unsustainable; you must adopt long-term habits.

Question 38

What % of calories should come from carbs, protein, and fat?

Answer 38

Carbs: 45–65%, Protein: 10–35%, Fat: reduce but not eliminate.

Question 39

What is the exercise recommendation for adults?

Answer 39

150 minutes of aerobic activity + 2 muscle-strengthening sessions per week.

Question 40

What is mindful eating?

Answer 40

Focusing awareness on the food and the experience of eating.

Question 41

What is the ABC model of eating behavior?

Answer 41

A: Antecedent (trigger), B: Behavior (eating), C: Consequence (result).

Question 42

What is the National Weight Control Registry?

Answer 42

Tracks people who’ve maintained long-term weight loss.

Question 43

What should you watch for in self-help diet books?

Answer 43

Unbalanced patterns, quick fixes, irrational instructions.

Question 44

Are meal replacements effective?

Answer 44

Slightly more effective short-term; habits still matter long-term.

Question 45

What role does the FDA play in weight-loss meds?

Answer 45

Approves appetite suppressants and lipase inhibitors; no 'magic bullet.'

Question 46

Why are most weight-loss medications ineffective long-term?

Answer 46

Because they don’t address behavior or habits.

Question 47

When is surgery considered for weight loss?

Answer 47

As a last resort for extreme obesity.

Question 48

What are some causes of being underweight?

Answer 48

Disordered eating, stress, addiction, metabolic/hereditary factors, odd diets.

Question 49

What are some healthy weight-gain strategies?

Answer 49

Eat frequently, high-calorie foods, use eating cues, supplements if needed.

Question 50

What are the age groups in childhood?

Answer 50

Toddlers (1–3), Preschoolers (4–5), School-age (6–10).

Question 51

How much weight and height do children typically gain per year?

Answer 51

4–6 lbs and 2–3 inches.

Question 52

How do energy and protein needs change from infancy?

Answer 52

Total energy requirements increase; protein and kcal per kg decrease.

Question 53

What vitamins and minerals are critical during childhood?

Answer 53

Iron is especially important; ensure variety of foods.

Question 54

Who influences childhood food habits most?

Answer 54

Caregivers, though children choose when and how much to eat.

Question 55

What are some external influences on childhood eating?

Answer 55

Television and the environment.

Question 56

What percentage of young child deaths worldwide is linked to undernutrition?

Answer 56

50%.

Question 57

What are some federal nutrition assistance programs for children?

Answer 57

SNAP, WIC, School Breakfast/Lunch, Summer Food Service.

Question 58

Is there a proven link between hyperactivity and sugar intake?

Answer 58

No, social excitement is often misunderstood as hyperactivity.

Question 59

What contributes to childhood overweight and obesity?

Answer 59

Genetics, environment, behavior, and low activity.

Question 60

What is the goal in managing childhood obesity?

Answer 60

Let height catch up with weight, not weight loss.

Question 61

What is the concern with lead toxicity in children?

Answer 61

Can cause anemia, learning disabilities, CNS damage.

Question 62

Can vegetarian diets meet a child’s nutritional needs?

Answer 62

Yes, if well-planned.

Question 63

Key nutrients in a vegetarian child’s diet?

Answer 63

Calcium, Iron, Zinc, Vitamin B12, Vitamin D.

Question 64

Are dietary restrictions appropriate for young children with chronic disease risk?

Answer 64

No, not under age 2; screening and guidance needed for older kids.

Question 65

When do physical changes begin in adolescents?

Answer 65

Boys: 12–14 years; Girls: 10–12 years.

Question 66

How much do teens grow during adolescence?

Answer 66

Boys: ~8 inches, 45 lbs; Girls: ~6 inches, 35 lbs.

Question 67

Why are energy needs high during adolescence?

Answer 67

Due to rapid growth—highest needs except for pregnancy.

Question 68

What are some concerns during adolescence?

Answer 68

Acne, eating disorders, fitness focus, poor self-esteem.

Question 69

What are risk factors for adolescent obesity?

Answer 69

Poor diet, low activity, high screen time, genetics.

Question 70

How do substances like tobacco, alcohol, or marijuana affect nutrition?

Answer 70

Can suppress appetite or lead to poor food choices.

Question 71

What is sarcopenia?

Answer 71

Age-related loss of lean body mass.

Question 72

How does aging affect immunity and taste?

Answer 72

Immune function and sensitivity to taste/smell decline.

Question 73

What are common gastrointestinal changes with age?

Answer 73

Less saliva and acid, reduced motility.

Question 74

How does nutrient need change with age?

Answer 74

Lower energy needs, but protein needs remain the same.

Question 75

Why is hydration important in older adults?

Answer 75

Thirst response is reduced, leading to risk of dehydration.

Question 76

Why are B vitamins and antioxidants important in older age?

Answer 76

Reduce disease risk, support brain health.

Question 77

What nutrients help prevent osteoporosis?

Answer 77

Calcium, Vitamin D, and exercise.

Question 78

What are risks of supplement overuse?

Answer 78

Toxicity and hypervitaminosis.

Question 79

What are signs of anorexia of aging?

Answer 79

Appetite loss, undernutrition, malnutrition.

Question 80

What common condition affects food prep in older adults?

Answer 80

Arthritis.

Question 81

What issues may arise with bowel and bladder regulation?

Answer 81

Chronic constipation—requires fiber and fluids.

Question 82

What programs support independent older adults?

Answer 82

Meals on Wheels, SNAP, Older Americans Act programs.