Nutrition Final Study Cards - Flashcards

question

Tobacco use introduces oxidants into the body that can do potential harm to the body tissues. What antioxidant plays an important role in protecting sensitive blood constituents from being damaged, and so is needed in much higher amounts in people exposed to tobacco products and smoke?

answer

vitamin C

question

When determining the benefits or risks of taking vitamin supplements to reduce risk of chronic diseases, which of the following studies can you rely on to help make your decision?

answer

smokers taking beta-carotene supplements had an increase in lung cancer

question

People whose diets are rich in vegetables and fruits have low rates of:

answer

cancer

question

Vegetarians have significantly higher rates of hypertension than the general population.

answer

False

question

The DRI Committee recommends _____ percent of total calories as the minimum amount of protein.

answer

10

question

The genetic coding or expression that determines our DNA messaging for cells is:

answer

available in all cells but is idle in some cells and active in others.

question

A young man has said to you that he is eating much more protein in his diet than the recommendation but he feels he needs the extra amount just in case he wants to build more muscle mass in the near future. How would you respond to him?

answer

if he has excess calories in his diet, he may gain fat weight from converted protein

question

Poorly-planned vegetarian diets typically lack all of the following except:

answer

folate

question

What is the DRI for protein for a 40-year-old male who is 6'4" tall and weighs 180 pounds?

answer

65 grams

question

A 135-pound woman needs how much protein?

answer

49 grams/day

question

In times of energy shortage from carbohydrates or fats in foods, the body uses protein in what way?

answer

it removes the nitrogen portion and burns the remaining fragments for energy

question

A child suffering from protein deficiency has edema. This is an example of protein's role in:

answer

maintaining fluid and electrolyte balance.

question

The DRI for protein for healthy adults is _____ gram(s) per kilogram of body weight.

answer

0.8

question

Which of the following statements is/are true?

answer

Athletes need slightly more protein than other healthy adults.

question

An athlete consumes large amounts of meat in an effort to build extra muscle tissue. This practice does not work because:

answer

a and c

question

Why should eggs be cooked, rather than eaten raw?

answer

a and c

question

The DRI for protein depends on:

answer

body size

question

Of the following foods, which likely contains the most easily digestible protein?

answer

tuna

question

A young man who is a sedentary college student needs how much protein if he weighs 175 pounds?

answer

64 grams/day

question

Thirty minutes of brisk walking on at least 5 days a week can improve the odds against heart disease.

answer

True

question

Dietary supplements can trigger extra immune power to fend off dangerous infections.

answer

False

question

Metabolic syndrome with its cluster of factors raises the risk of CVD.

answer

True

question

Obesity is a risk for certain cancers such as colon, breast, endometrial, pancreas, and kidney cancer.

answer

True

question

CVD is a man's disease.

answer

False

question

Chronic diseases are the only type of diseases that afflict people in developed countries.

answer

False

question

Degenerative diseases are often referred to as chronic diseases.

answer

True

question

Constituents in foods may be cancer causing, cancer promoting, or protective against cancer.

answer

True

question

A deficiency or toxicity of even a single nutrient can weaken the body's defenses considerably.

answer

True

question

Health care providers are now able to tailor a person's treatment to prevent or minimize disease based on their identified genetic profile.

answer

True

question

Excess calories from carbohydrates, protein, and fat all raise cancer rates.

answer

True

question

Arguments against genetic testing include all of the following except:

answer

there is no evidence that information about genetic coding can be used to make lifestyle changes

question

All of the following are actions on the cell in formation of cancer except:

answer

all carcinogens damage or change the cell's genetic material to cause cancer. or

question

To help prevent hypertension Americans should limit their sodium intake to _____ mg per day.

answer

2300

question

Resting blood pressure should ideally be _____ or lower.100

answer

120 over 80

question

Salt-sensitive individuals are likely to include:

answer

a and c African americans; those who have diabetes

question

What is the role of plaque formation in the arteries during heart disease development?

answer

it can narrow passages in arteries and reduce blood flow to the heart

question

Jeff is a 54-year-old male who is 5' 6" tall, weighs 165 pounds, and has hypertension. The single most effective dietary measure Jeff can take is to:

answer

reduce his weight

question

Which of the following is associated with a reduced risk of CVD?

answer

or high total cholesterol

question

The best action to take to decrease your risk of cancer is to:

answer

eat a wide variety of vegetables and fruits in generous quantities every day.

question

A 58-year-old woman with hypertension and elevated LDL blood levels is complaining that she suddenly is feeling very tired, has shortness of breath and nausea, and has neck and shoulder pain. What would you advise her to do?

answer

go with you to the emergency room because she may be having a heart attack

question

At what weight can a 165-lb. woman with hypertension who plans to lose weight first expect to see a significantly lower blood pressure value?

answer

155 pounds

question

A man is at risk of developing colon cancer because his grandfather and father died of it. Adding which of the following foods to his diet might reduce his risk?

answer

steamed broccoli

question

To minimize risks of CVD you would:

answer

choose more fruits and whole grains. or consume 1 or 2 servings of fatty fish each week or a and c

question

Alcohol alone is associated with cancers of the:

answer

a and c mouth; breast

question

Your friend's parents both have heart disease. She is considering having genetic testing done so she can see what changes she might be able to make to reduce her risk of developing it as well. What would you tell her?

answer

being forewarned will help her to make lifestyle changes to reduce her risk

question

In dietary recommendations to decrease the risk of CVD, trans-fatty acids are classified with _____ fat.

answer

saturated

question

Which of the following nutrients plays a special role with respect to esophageal and colon cancer?

answer

a and c age ; genes

question

Which of the following nutrients plays a special role with respect to esophageal and colon cancer?

answer

folate

question

The metabolic syndrome greatly increases a person's risk of developing:

answer

CVD

question

Effects of protein-energy malnutrition on the body's defense system include

answer

a and b the skin becomes thinner with less connective tissue.; antibody secretions and immune cell number are reduced.

question

Your uncle is considering taking an herbal medicine to control his hypertension after seeing an add for a product on the Internet. What information would you give him?

answer

check to see if the herbs in the product have interactions with any drugs he is taking

question

Wherever dietary fat consists mostly of _____ fats and fish, fruits, and vegetables are eaten in abundance, blood cholesterol and the rate of death from heart disease are low.

answer

unsaturataed

question

A woman frequently has a dinner meal of grilled steak, baked potato with margarine, green peas, and a white dinner roll. Which food should be eaten less often to reduce her risk of breast cancer?

answer

grilled steak

question

The U.S. "Fruit and Veggies: More Matters" program encourages people to:

answer

b and c consume enough fruits & vegetables

question

A man with pre-hypertension is trying to keep his blood pressure from going higher. Which of the following dietary changes might help?

answer

remove the salt shaker from the table

question

A main difference between a person contracting an infectious disease or a chronic disease is:

answer

some infectious diseases can be cured with medications but chronic diseases cannot.

question

A college student who is on a high-protein diet for weight loss that restricts fruits and vegetables has just gotten a viral infection in her intestines that has made her ill. What might have made her more susceptible than her roommate who is eating regular meals in the cafeteria?

answer

vitamin C deficiency from no fruits and vegetables has affected white blood cell protection

question

Which of the following appears to help prevent and treat hypertension in certain populations?

answer

or magnesium or potassium r a and b

question

An atherogenic diet is characterized as one that is:

answer

a and b high in saturated fats & trans fats

question

When trying to reduce the risk of heart disease, the most important risk factor to modify first is:

answer

high LDL cholesterol because of its role in plaque formation.

question

All of the following are risk factors for CVD except:

answer

diastolic blood pressure of 80.

question

To lower LDL cholesterol levels you would tell someone to:

answer

a and c lose weight; increase physical activity

question

Which of the following individuals is at highest risk for developing hypertension?

answer

Jack, a 40-year-old African American male whose parents had hypertension

question

A 45-year-old man who is overweight and has several family members with heart disease is concerned about developing it. Which risk factor does he have the ability to improve or change?

answer

weight

question

You are interested in controlling your risk of developing CVD. Which of the following would you do?

answer

a and b consume high levels of complex carbohydrates and fiber; substitute fish for red meat twice a week

question

In general, studies of populations have suggested that low cancer rates correlate with:

answer

a and b high vegetable & whole grain intakes

question

Examples of cruciferous vegetables include:

answer

a and b rutabaga; bok choy

question

Dietary guidelines for cancer prevention include:

answer

a and c controlling energy intake.; increasing intake of fruits and vegetables.

question

Which is the best meal to help reduce LDL cholesterol levels in the blood?

answer

grilled salmon, wild rice, steamed broccoli, whole-wheat roll

question

According to recommendations for reducing CVD risk, the percentage of calories from saturated fat in the diet should be no more than _____ percent.

answer

7

question

Heart disease in women is characterized by:

answer

development at a later age than in men.

question

In men, aging becomes a significant risk factor for heart disease at age:

answer

45

question

To help control blood cholesterol you would:

answer

a and b consume oats, barley, and legumes.; limit foods with trans fatty acids.

question

Which of the following would be considered a risk factor for CVD?

answer

LDL 160 mg/dL or higher

question

Which of the following is an example of the effect of certain nutrients or foods on gene expression and disease development?

answer

a and b a phytochemical found in broccoli and broccoli sprouts has been shown to reverse uncontrolled cancer cell division in laboratory studies; supplementation of folate and vitamin B12 during pregnancy has been shown to turn off the "yellow and fat" gene in pups born to laboratory mice

question

All of the following dietary factors are protective against CVD except:

answer

a low-carbohydrate diet

question

To reduce your risks of developing cancer you would:

answer

b and c have a high fruit and vegetable intake.; consume whole grains and other fiber-rich foods.

question

The epigenome on the DNA strand has the responsibility of:

answer

regulating the expression of genes by turning them on or off.

question

Jack's physician has placed him on a diet recommended to control his blood cholesterol. In order to follow this plan Jack would:

answer

a and b consume ≤ 200 mg cholesterol per day.;consume less than 7% of calories as saturated fat

question

Which of the following may offer a protective effect against colon cancer?

answer

calcium

question

Which of the following holds the key to maintaining the best possible immune system support?

answer

adequate nutrition

question

For CVD prevention, trans fat in the diet should account for less than _____ percent of calories.

answer

1

question

Laboratory studies suggest that diets high in _____ seem to promote cancer.

answer

calories

question

You have a friend with AIDS and are trying to support his nutrition status. Which of the following would you do?

answer

cook foods thoroughly and practice cleanliness

question

Which of the following is not one of the risk factors for CVD?

answer

high blood HDL

question

The technique that allows identification of inherited disease tendencies by comparing patterns of gene expression is known as:

answer

DNA microarray technology

question

Which of the following is a major action involving blood pressure levels in the arteries?

answer

when the pressure is at the right level, cells receive nutrients and oxygen and release their wastes

question

Individuals with hypertension being treated with diuretics should consume foods rich in:

answer

potassium

question

Which of the following would be the best way to add more fruits and vegetables to your diet?

answer

keep a bag of baby carrots in the refrigerator for snacking

question

Which of the following would be a good suggestion for making small changes in the type of fat in your diet for better health?

answer

instead of a snack of potato chips and sour cream dip eat baked tortilla chips and salsa

question

Which of the following raises HDL concentration?

answer

a and c weight loss physical activity

question

The role of inflammation in development of atherosclerosis includes:

answer

white blood cells being sent to the site by the immune system to try to repair the damage.

question

Which of the following must be given careful attention when feeding the person with AIDS?

answer

food safety

question

Major actions in the arteries that lead to heart attack and stroke include:

answer

a and b formation of plaques leading to inflammation from a diet high in saturated fat.; response to arterial damage by formation of blood clots that can break loose.

question

Most athletes probably need somewhat more protein than do sedentary people.

answer

true

question

People who regularly engage in physical activity live longer on average than those who are physically inactive.

answer

true

question

Active people do not need extra fluid in cold weather

answer

false

question

To emphasize muscle endurance in weight training, you would combine less resistance (lighter weights) with more repetitions.

answer

true

question

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

answer

true

question

To prevent hyponatremia during prolonged events, athletes should

answer

favor sports drinks over water & eat pretzels in the last half of a long event.

question

A weight lifter is taking creatine supplements to increase the power in his muscles. What benefit might he be receiving from the supplement?

answer

the supplement might result in weight gain

question

Which of the following athletes would use the least protein for fuel during exercise?

answer

Gary, who consumes a carbohydrate-rich diet

question

Sports anemia

answer

is a normal adaptation to endurance training & is temporary

question

What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?

answer

she needs to have medical testing of her blood iron values first to see if she needs it

question

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

answer

this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein

question

A competitive world-class skier needs advice on fluid intake during training, competition, and recovery. What should be recommended?

answer

she should drink fluids with carbohydrate added to replenish glycogen stores

question

Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?

answer

Suggest that he consume sports drinks and pretzels

question

Calculate the protein needed for a male runner weighing 152 lb who is training for an upcoming competition. He participates in sprints and hurdling races.

answer

83-117

question

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?

answer

The practice does not improve performance because there is not enough time for them to be combined with other appropriate parts so they can do their work.

question

Which of the following should not be used by athletes?

answer

carbonated beverages & alcohol

question

The term ergogenic

answer

implies that the product has special work-enhancing powers & is associated with supplements claimed to benefit athletes.

question

What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity?

answer

moderate

question

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients?

answer

epinephrine

question

The first symptom of dehydration (besides thirst) is

answer

fatigue.

question

Which statement about the best way to schedule daily physical activity is accurate?

answer

moderate-intensity activity can be divided into smaller sessions throughout the day

question

A benefit of cardiorespiratory endurance training is that

answer

the heart muscle grows larger and stronger.

question

The most important antioxidant related to physical activity is

answer

vitamin E.

question

A benefit of resistance training is that

answer

high resistance and few repetitions will build strength.

question

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel

answer

20

question

Moderate use of caffeine by athletes

answer

may assist performance

question

An endurance athlete can lose _____ of fluid an hour

answer

1.5 quarts

question

The American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete

answer

1.2 - 1.4

question

Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds. Answer

answer

88-123 grams

question

Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?

answer

perform muscle-strengthening activities of moderate to high intensity 2 or more days a week

question

How can endurance athletes best postpone fatigue during their activity?

answer

eat glucose periodically during the event

question

Which of the following is an advantage of sports bars for athletes?

answer

They are easy to eat in the hours before competition

question

Which of the following enhances flexibility?

answer

stretching

question

The advantage for athletes of using sport drinks for fluid replacement is that

answer

they have a pleasant taste which encourages consumption.

question

A 70-year-old woman wants to begin a weight training program. What advice would you give her?

answer

it would be a good way to improve her bone density

question

Any meal should be finished at least _____ hours before an athletic competition

answer

3 or 4

question

A varsity sprinter is considering taking caffeine pills before his competition to help his performance. What information would you give him?

answer

he needs to be aware that sport governing bodies prohibit high doses of caffeine

question

The health benefits of being physically active include all of the following except

answer

reducing the amount of sleep needed each day

question

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat

answer

20-35

question

Which of the following is not a component of fitness

answer

balance

question

The amount of protein needed for physical activity varies depending on

answer

the amount of training in a particular exercise an athlete has had.

question

One thing to consider when attempting to increase daily physical activity for health is to:

answer

begin with an activity such as brisk walking for moderate intensity.

question

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action

answer

muscle glycogen

question

The 2008 Physical Activity Guidelines for Americans recommend

answer

accumulating activities in weekly totals of at least 10-minute sessions.

question

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood

answer

lactate

question

Glycogen depletion occurs after about _____ hour(s) of vigorous activity

answer

two

question

Which of the following nutrients is important for athletes because it is needed for the formation of collagen

answer

vitamin C

question

Researchers measure cardiovascular fitness with VO2 max, which will:

answer

increase as fitness improves and blood is pumped more efficiently.

question

The body's need for _____ far surpasses that for any other nutrient.

answer

water

question

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

answer

10 cups

question

What is the best way for athletes to ensure they have adequate sodium levels in their bodies?

answer

do not restrict salty foods in the days before competition

question

Protein is needed by the body to support an exercise program because of its role

answer

repairing muscle tissue after exercise.

question

What is recommended for replacing fuels that have been used during exercise?

answer

eat a high-carbohydrate meal within two hours after exercise

question

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

answer

you are making good progress and should continue so the pulse goes lower

question

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they

answer

make a person feel full quickly and may limit fluid intake.

question

Athletes will use complete meal replacers to prepare for competition because

answer

they may benefit an athlete with a nervous stomach before an event

question

When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

answer

muscles need a day or two of rest to refuel and repair

question

Characteristics of cardiorespiratory endurance include

answer

increased cardiac output and oxygen delivery & reduced blood pressure.

question

Strategies which help endurance athletes maintain their blood glucose concentrations for as long as they can include

answer

eating a high-carbohydrate diet regularly & taking in glucose during endurance activities.

question

Which of the following would not be appropriate as part of a pregame meal?

answer

high-fiber cereal with low-fat milk

question

Sports drinks offer some advantages over water for athletes who

answer

need to replenish electrolytes.

question

Muscles respond to the overload of exercise by gaining

answer

strength & size

question

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day.

answer

900 - 1575

question

Why would you tell someone not to drink alcohol before engaging in an athletic event?

answer

because it is a diuretic & because it impairs temperature regulation

question

Weight training results in all of the following except:

answer

decreased bone density

question

How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?

answer

490 grams

question

Examples of aerobic physical activity include all of the following except:

answer

using weight machines

question

The role of lactate in enhancing muscle gain is to:

answer

stimulate muscle growth from resistance exercise.

question

Recommendations have been established for moderate physical activity because:

answer

physically active people live longer than those who are inactive.

question

Active people can have resting pulse rates of _____ beats per minute or lower.

answer

50

question

Which of the following is the best fluid for an athlete working out in a cold climate?

answer

room temp water

question

An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration. Which of the following is true?

answer

The condition is called sports anemia & It goes away by itself.

question

To consume an adequate amount of B vitamins, magnesium, and chromium an athlete should eat

answer

whole grains

question

During exercise the optimal beverage for replacing fluids is

answer

cool water.

question

Which of the following are most prone to iron deficiency?

answer

female athletes & endurance athletes

question

For athletic performance, the diet should consist of all of the following except

answer

supplements high in protein

question

Progressive weight training is not associated with:

answer

reduced lean body tissue.

question

Which of the following is among the most dangerous and illegal ergogenic practices?

answer

anabolic steroid hormones

question

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.

answer

69 - 80 g

question

Which of the following factors does not influence how much glucose a person uses during physical activity?

answer

age of the person exercising

question

Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?

answer

They provide extra food energy & They can be useful as a pregame meal.

question

Which of the following statements regarding carnitine is true?

answer

It is a nonessential nutrient.

question

Muscle growth is stimulated by:

answer

physically demanding activity.

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