Nutrition Exam 3

Question 1

Cardiorespiratory Endurance

Answer 1

ability to sustain cardiorespiratory exercise for extended time

Question 2

Muscle Strength

Answer 2

Ability to produce force for brief time

Question 3

Muscle Endurance

Answer 3

ability to exert force for a long period of time without fatigue

Question 4

Flexibility

Answer 4

range of motion around a joint

Improved with stretching

Question 5

Physical Fitness

Answer 5

Overall health and physical fitness
Reduces risk of chronic diseases, especially cardiovascular disease and type 2 diabetes
Increases HDL (“good”) cholesterol
Improves body composition, bone health and immune system
Improves sleep and reduces stress

Question 6

Energy during first few minutes of physical activity…

Answer 6

is provided by anaerobic energy production (without oxygen) from breakdown of:
Creatine phosphate (replenishes ATP)

As exercise continues, oxygen intake and aerobic (uses oxygen) energy production increases.

Question 7

Carbohydrate

Answer 7

primary energy source during high-intensity exercise

stored glycogen in muscle and liver

Question 8

Well-trained muscles store…percent more glycogen than untrained muscles

Answer 8

20 to 50

Question 9

Carbohydrate Loading

Answer 9

Maximizing glycogen stores before an endurance event by diet and training

Question 10

Fat

Answer 10

primary energy source during low to moderate intensity exercise

Question 11

Well-trained muscles burn more fat

Answer 11

than less trained muscles

Question 12

Endurance training

Answer 12

increases the body’s ability to use fat for energy

Question 13

Protein

Answer 13

most important nutrient to promote muscle growth and recovery after physical activity

Question 14

High-fat foods

Answer 14

should be avoided before exercise

Question 15

Iron:

Answer 15

Low iron levels can reduce hemoglobin and blood’s ability to transport oxygen to cells, causing early fatigue during exercise.

Question 16

Taking more than RDA…

Answer 16

…will not result in improved performance during exercise

Question 17

Women need to adopt a healthy lifestyle before conception

Answer 17

Adequate folic acid (400 micrograms) to prevent neural tube defects

Question 18

recommended weight gain during pregnancy

Answer 18

25-35 lbs

Question 19

Pregnancy increases

Answer 19

increases the risk for foodborne illness

Low birth weight (less than 5.5 pounds)

Question 20

Foods to avoid

Answer 20

Raw and undercooked meat, fish, or poultry
Unpasteurized milk, cheese, juices
Raw sprouts

Question 21

Substances to be Avoided While Pregnant

Answer 21

Nicotine
Alcohol (no safe level of intake)
Illicit drugs

Question 22

When pregnant

Answer 22

Increase fiber-rich foods

Question 23

Daily exercise is important

Answer 23

Prevent backaches
Help relieve constipation
Shorten labor

Question 24

Eclampsia

Answer 24

can cause seizures in mother

major cause of death of women during pregnancy

Question 25

Special Concerns of Younger or Older Mothers-to-Be

Answer 25

Poor eating habits (skipping meals) May be short of iron, folic acid, calcium, and calories (nutrient deficiencies) More likely to develop pregnancy-induced hypertension, to deliver premature and low birth weight (< 5.5 lbs.) babies

Question 26

Colostrum

Answer 26

fluid produced after birth that is rich in antibodies and nutrients (protein, minerals, vit. A)

Question 27

Use of Infant Formula

Answer 27

Infants with galactosemia can’t metabolize lactose, shouldn’t be breast-fed

Question 28

What Should Toddlers and Young Children Eat

Answer 28

to eat frequent, small meals and nutrient-dense foods Avoid choking hazards: hot dogs, nuts, whole grapes, hard candy, popcorn, raisins, raw vegetables should not be given to children younger than four

Question 29

Iron deficiency is most common nutritional deficiency in children, can lead to developmental delays Results from too much milk or other iron-poor foods

Answer 29

Yeah

Question 30

Vitamin D

Answer 30

important for bone health and to prevent rickets | Too much milk can displace important nutrients such as iron

Question 31

Obese Children

Answer 31

too many calories, too little physical activity Excess calories from sugary drinks, sports drinks, high fat foods, larger portions Less physical activity due to increased “screen” time, less physical education at school

Question 32

Adolescents need calcium and vitamin D for bone growth

Answer 32

Bone growth occurs in the epiphyseal plate Low intake of calcium and Vit. D can lead to low peak bone mass and is a risk factor for osteoporosis Soft drinks and diet sodas displace milk in diet Teenagers need more iron

Question 33

Older adults need fewer calories, not less nutrition

Answer 33

Metabolic rate declines with age due to loss of muscle mass and less physical activity Nutrient needs stay same or increase in some cases, requiring nutrient-dense food choices Older adults need to get enough fiber and fluids Help reduce the risk of constipation and diverticulosis

Question 34

Vit. D needs increase

Answer 34

Ability of skin to make vitamin D from sunlight, of intestines to absorb vitamin D and kidneys to convert vitamin D into active form declines with age B12: Up to 30 percent of people over 50 cannot absorb natural form of vitamin B12 from foods because stomach produces less acid