FSHN Exam 2

Which of the following is NOT considered a basal function?

1. circulation of your blood and lymph
2. maintaining your body temperature
3. walking up stairs
4. respiration (inhaling and exhaling air)

walking up stairs

Benjamin is an 18-year-old college student who is 5’10" tall and weighs 170 pounds. How many kilocalories does he expend each day for basal metabolism?

1. 3,360 kcal
2. 1,855 kcal
3. 3,024 kcal
4. 1,375 kcal

1,855 kcal

The primary determinant of basal metabolic rate is an individual’s

1. gender.
2. age.
3. lean body mass.
4. fat body mass.

lean body mass.

True or False.

BMI is calculated by taking an individual’s body weight (in kilograms) divided by their height^2 (in meters).

True

A person who is ill with a fever will experience

1. an increased thermic effect of food.
2. an increased basal metabolic rate.
3. a decreased thermic effect of food.
4. a decreased basal metabolic rate.

an increased basal metabolic rate.

Leptin is a hormone produced by what kind of cells?

1. pancreatic cells
2. liver cells
3. adipose cells
4. muscle cells

adipose cells

What type of weight loss will an individual experience by restricting calories but not increasing his or her level of physical activity?

1. The individual will lose both adipose and lean body tissue.
2. The individual will lose mostly adipose tissue.
3. The individual will not lose any body weight.
4. The individual will lose mostly lean body tissue.

The individual will lose mostly lean body tissue.

Which of these is the MOST important dietary aspect to modify for weight loss?

1. carbohydrates
2. fat
3. calories
4. protein

calories

Which of the following does NOT increase food intake?

1. serotonin
2. beta-endorphins
3. neuropeptide Y
4. decreased blood glucose levels

serotonin

True or False.

The energy we expend to maintain respiration and circulation is known as the energy cost of physical activity.

False.

True or False.

BMI is a measurement used to determine a person’s body composition.

False.

Which nutrient requires the LEAST amount of energy to digest, transport, and store?

1. alcohol
2. carbohydrate
3. fat
4. protein

fat

Which of the following is NOT an example of a low-carbohydrate, high-protein diet?

1. the DASH diet
2. Protein Power
3. Sugar Busters
4. the Atkins diet

the DASH diet

True or False.

Over secretion of the hormone leptin will result in weight gain.

False.

In theory, what would be the approximate weight gain of a person who consumes an excess of 500 kcal every day for four weeks (e.g., about 28 days)?

1. 3 lbs
2. 4 lbs
3. 0.5 lbs
4. 2 lbs

4 lbs

Which of the following is NOT a potential health risk associated with eating a low-carbohydrate diet?

1. increased risk of some forms of cancer
2. increased risk for heart disease caused by consuming too much saturated fat
3. low blood glucose levels, leading to diminished cognitive functioning and ketoacidosis
4. increased risk for type 2 diabetes

increased risk for type 2 diabetes

Which of the following is NOT a function of uncoupling proteins?

1. improve resistance to weight gain and obesity
2. inhibit ATP formation
3. stimulate appetite
4. increase energy loss through body heat

stimulate appetite

True or False.

Waist circumference alone can indicate one’s risk for chronic disease.

True.

The label on a ready-to-eat cereal box indicates that 1 cup contains 32 grams of carbohydrate, 4 grams of protein, and 2 grams of fat. How many kilocalories are there in two cups of this cereal?

1. 324
2. 187
3. 162
4. 256

324

A protein hormone produced in the stomach that stimulates appetite is

1. leptin.
2. ghrelin.
3. PYY.
4. uncoupling protein.

ghrelin.

True or False.

The glycogen stored in muscle cells is used primarily to provide glucose for red blood cells.

False.

The richest dietary source of resistant starch is

1. whole grains.
2. vegetables.
3. fruit.
4. legumes.

legumes.

Which of the following hormones is NOT involved in maintaining blood glucose levels?

1. glucagon
2. insulin
3. thyroxin
4. epinephrine

thyroxin

In the diet, the nondigestible parts of plants that form the support structures of leaves, stems, and seeds are known as

1. dietary fiber.
2. functional fiber.
3. starches.
4. total fiber.

dietary fiber.

A high-fiber diet might help decrease blood cholesterol levels by

1. keeping stools soft.
2. causing fiber to bind with bile and more cholesterol to be excreted.
3. preventing ketosis.
4. trapping cholesterol in pockets in the large intestine.

causing fiber to bind with bile and more cholesterol to be excreted.

Which of the following hormones is released when your blood sugar is too high?

1. insulin
2. CCK
3. estrogen
4. glucagon

insulin

Foods in which nutrients are added that did not originally exist in that food are known as

1. fortified.
2. genetically modified.
3. enriched.
4. organic.

fortified.

Mikayla’s doctor has suggested that she increase the fiber content of her diet. Which of the following would NOT be good advice for Mikayla?

1. Add additional fiber by taking fiber supplements each day.
2. Purchase bread and grain products in which the first ingredient listed is "whole grain."
3. Drink at least eight 8-ounce glasses of water a day.
4. Avoid excessive amounts of fiber as this could result in bloating and gas.

Add additional fiber by taking fiber supplements each day.

True or False.

Research has shown that aspartame promotes the development of Alzheimer’s disease.

False.

A disaccharide is formed by the chemical bonding of

1. one monosaccharide and one polysaccharide.
2. two polysaccharides.
3. two monosaccharides.
4. two oligosaccharides.

two monosaccharides.

Overweight and obesity result from an imbalance in energy intake versus energy expenditure.

true
false

true

Which of the following is NOT a function of uncoupling proteins?

inhibit ATP formation
increase energy loss through body heat
stimulate appetite
improve resistance to weight gain and obesity

stimulate appetite

A body weight that exceeds 100% of the normal standard for a given height is called:

morbid obesity.
overweight.
obesity.
severe obesity

morbid obesity.

Heat-producing brown adipose tissue containing uncoupling proteins has been found only in animals and newborn humans.

true
false

false

People trying to gain weight should eat slightly more than half of their kilocalories from complex carbohydrates.
true
false

true

Waist circumference alone can indicate one’s risk for chronic disease.

true
false

true

People with a BMI between 25 and 29.9 kg/m^2 are considered:

morbidly obese.
obese.
overweight.
at a healthy weight.

overweight

The energy we expend to maintain respiration and circulation is known as the energy cost of physical activity.

true
false

false

Which of these is the MOST important dietary aspect to modify for weight loss?

fat
carbohydrates
calories
protein

calories

BMI is calculated by taking an individual’s body weight (in kilograms) divided by their height^2 (in meters).

true
false

true

In Theory, what would be the approximate weight gain of a person who consumes an excess of 500 kcal every day for four weeks (28 days)

3lbs
.5lbs
4lbs
2lbs

4lbs

What type of weight loss will an individual experience by restricting calories but not increasing his or her level of physical activity

The individual will lose mostly adipose tissue
The individual will not lose any body weight
The individual will lose both adipose & lean body tissue
The individual will lose mostly lean body tissue

The individual will lose mostly lean body tissue

Being underweight increases a person’s risk of developing

type 1 diabetes.
sleep apnea.
high blood pressure.
infection and illness.

infection and illness

Which of the following would NOT be practical advice to overcome the "I don’t have enough time!" barrier to physical activity?

Meet your friends for a lunchtime walk, jog, or workout.
Skip the elevator and take the stairs.
When you are talking on the phone, pace instead of sitting still.
Force yourself to exercise at least 45 minutes every day

Force yourself to exercise at least 45 minutes every day.

Which of the following is NOT a potential health risk associated with eating a low-carbohydrate diet?

increased risk for heart disease caused by consuming too much saturated fat
low blood glucose levels, leading to diminished cognitive functioning and ketoacidosis
increased risk of some forms of cancer
increased risk for type 2 diabetes

increased risk for type 2 diabetes

Over winter break, Matthew returned home and celebrated the holidays with his extended family. With all of the rich meals he enjoyed at several holiday feasts, and the plentiful snacks while watching football games, he gained 5 pounds in twenty-one days. On average, how many Calories per day did he consume in excess of his body’s needs?

3500
1568
833
512

833 Explanation: about 3500 calories = 1 pound 5 pounds = 17500 calories 17500/21 = 833

The thrifty gene theory suggests that

adult body weight is determined by the weight of our parents.
our adult weight is determined by our weight at birth.
our bodies are designed to maintain weight within a narrow range.
some people possess a gene that causes them to expend less energy than other people.

some people possess a gene that causes them to expend less energy than other people.

Appetite is a learned behavior

True
False

True

The early weight loss often seen on a high-protein diet is actually a result

a loss of water that is released when glycogen stores are broken down.
a loss of body muscle as the high protein stimulates proteolysis.
a loss of adipose tissue and total fat stores.
lower caloric intake

a loss of water that is released when glycogen stores are broken down.

Which of the following is NOT an example of a low-carbohydrate, high-protein diet?

Sugar Busters
Protein Power
the Atkins diet
the DASH diet

the DASH diet

In theory, what would be the approximate weight gain of a person who consumes an excess of 500 kcal every day for four weeks (e.g., about 28 days)?

0.5 lbs
4 lbs
3 lbs
2 lbs

4 lbs

The three components of total energy expenditure include

1. basal metabolic rate, physical activity, and sleep activity.
2. basal metabolic rate, physical activity, and the thermic effect of food.
3.basal metabolic rate, physical activity, and adaptive thermogenesis.
4. basal metabolic rate, the thermic effect of food, and adaptive thermogenesis.

2. basal metabolic rate, physical activity, and the thermic effect of food.

On average, an individual’s BMR decreases approximately 3 to 5 percent per decade after they reach what age?

20
30
70
50

30

BMI is calculated by taking an individual’s body weight (in kilograms) divided by their height^2 (in meters).

True
False

True

A person with which of the following BMI values has the highest increased risk for premature mortality?

18.5 kg/m2
16 kg/m2
30 kg/m2
35 kg/m2

35 kg/m2

Benjamin is an 18-year-old college student who is 5’10" tall and weighs 170 pounds. How many kilocalories does he expend each day for basal metabolism?

3,360 kcal
1,375 kcal
3,024 kcal
1,855 kcal

1,855 kcal

The amount of energy expended by the body in digesting, absorbing, transporting, metabolizing, and storing nutrients is called

adaptive thermogenesis.
the thermic effect of food.
the nutrient expenditure quotient.
the basal metabolic rate

the thermic effect of food.

Which nutrient requires the LEAST amount of energy to digest, transport, and store?

alcohol
fat
carbohydrate
protein

fat

BMI is a measurement used to determine a person’s body composition.

True
False

False

Jill is 5’10" tall and weighs 167 pounds. What is her BMI (body mass index)?
32 kg/m2
20 kg/m2
24 kg/m2
27 kg/m2

24 kg/m2

The label on a ready-to-eat cereal box indicates that 1 cup contains 32 grams of carbohydrate, 4 grams of protein, and 2 grams of fat. How many kilocalories are there in two cups of this cereal?
256
187
324
162

324

The thermic effect of fat is higher than that of carbohydrate or protein.
True or False

False

Which of the following is the MOST well-known high-protein diet?
DASH diet
grapefruit diet
Atkins diet
Ornish diet

Atkins Diet

Which of the following does NOT result in satiety?
the release of PYY into the bloodstream
expansion of the stomach
decrease in blood sugar
nutrient absorption from the smallintestine

decrease in blood sugar

Which of these is the MOST important dietary aspect to modify for weight loss?carbohydrates
protein
fat
calories

calories

Which of the following is NOT a function of uncoupling proteins?
increase energy loss through body heat
inhibit ATP formation
improve resistance to weight gain and obesity
stimulate appetite

stimulate appetite

One distinct advantage of the BMI is that it is able to account for body composition.
True or False

False

Over winter break, Matthew returned home and celebrated the holidays with his extended family. With all of the rich meals he enjoyed at several holiday feasts, and the plentiful snacks while watching football games, he gained 5 pounds in twenty-one days. On average, how many Calories per day did he consume in excess of his body’s needs?
1,568
833
3,500
512

833

A person who is ill with a fever will experience…
a decreased thermic effect of food.
a decreased basal metabolic rate.
an increased thermic effect of food.
an increased basal metabolic rate.

an increased basal metabolic rate.

In photosynthesis, the pigment maltose absorbs sunlight to make glucose.
True or False

False

Molasses is made from
sugarcane.
tree sap.
fructose.
honey.

sugarcane

When blood glucose levels drop, which hormone brings glucose out of storage to raise blood glucose levels?
glucagon
adrenaline
glycogen
insulin

glucagon

The glycemic load of a food is determined by the grams of carbohydrate it contains multiplied by its
fat content.
weight.
glycemic index.
protein content.

glycemic index

Saccharin use is associated with an increased risk of bladder cancer in humans.
True or False

False

Which of the following carbohydrates is the end product of photosynthesis?
galactose
glucose
glycogen
lactose

glucose

The Tolerable Upper Intake Level for sugar is 300 grams a day.
True or False

False

Up to what percentage of a person’s total energy intake should carbohydrates make up, based on the Acceptable Macronutrient Distribution Range (AMDR)?
70%
65%
15%
30%

65%

Carbohydrates contain

carbon, helium, and sodium.
carbon, nitrogen, and phosphorous.
carbon, sulfur, and potassium.
carbon, hydrogen, and oxygen.

carbon, hydrogen, and oxygen.

Eating large amounts of sugar can temporarily cause diabetes.
True or False

False

During exercise, which of the following triggers the breakdown of stored fat?

1. insulin
2. adrenaline
3. estrogen
4.lipoprotein lipase

adrenaline

Triglycerides, phospholipids, and glycerols are the three types of lipids commonly found in foods.
True/False

False

Which of the following is a fat replacer?

phosphate
trans fat
olestra
saccharin

olestra

Saturated fatty acids can occur in either cis or trans shape.

True
False

False

A fatty acid that contains a chain of ten carbons and one double bond is called what?

a saturated, medium chain fatty acid
a saturated, long chain fatty acid
a monounsaturated, long chain fatty acid
a monounsaturated, medium chain fatty acid

a monounsaturated, medium chain fatty acid

Sex hormones and adrenal hormones are substances derived from which class of lipid?

fatty acids
phospholipids
sterols
triglycerides

sterols

Which of the following is a rich source of monounsaturated fatty acids, yet neutral in flavor, making it a good choice for cooking oil?

butter
coconut oil
canola oil
corn oil

canola oil

Which of the following health problems has been associated with high intakes of fat replacers?

elevated blood cholesterol levels
hypertension
allergies
gastrointestinal distress

gastrointestinal distress

Which of the following groups would have the lowest risk for toxicity from eating shark and other fish with high levels of environmental contaminants?

children
breastfeeding women
pregnant women
teenaged boys

teenaged boys

Only plants can synthesize cholesterol.

True
False

False

Which of the following groups would have the lowest risk for toxicity from eating shark and other fish with high levels of environmental contaminants?

teenaged boys
breastfeeding women
children
pregnant women

teenaged boys

To facilitate the digestion of dietary fats, the gallbladder stores and releases a substance known as

bile.
lipase.
hydrochloric acid.
bicarbonate.

bile

Which of the following ingredients would alert you to the likely presence of trans fatty acids in a product?

partially hydrogenated vegetable oil
vitamin E
licithin
liquid corn oil

partially hydrogenated vegetable oil

The most common sterol in our diet is

cholesterol.
phytosterol.
olestra.
stanol.

cholesterol

Saturated fats are

found primarily in foods derived from plants.
found in whole milk and beef.
liquid at room temperature.
protective of our health.

found in whole milk and beef

Which of the following fatty acids is generally solid at room temperature?

polyunsaturated
monounsaturated
saturated
short-chain

saturated

Which of the following food items would contain the highest amount of saturated fat?

skim milk
steamed broccoli
canola oil
butter

butter

People attempting to lose weight will be most successful if they limit their consumption of fat to less than 15% of kilocalories.

true
false

false

How many double bonds does a saturated fatty acid contain between carbons?

one
more than two
none
two

none

Triglycerides, phospholipids, and glycerols are the three types of lipids commonly found in foods.

true
false

false

Glycogen is NOT a good source of dietary carbohydrate.

true
false

true

Hypoglycemia is seen ONLY in people with type 1 diabetes.
true
false

false

Up to what percentage of a person’s total energy intake should carbohydrates make up, based on the Acceptable Macronutrient Distribution Range (AMDR)?

70%
30%
15%
65%

65%

Carbohydrate digestion ceases in the stomach because the pH of the stomach inactivates salivary amylase.

true
false

true

When blood glucose levels drop, which hormone brings glucose out of storage to raise blood glucose levels?

glucagon
glycogen
adrenaline
insulin

glucagon

Because they are not digested in humans, resistant starches are harmful to the colon.

true
false

false

individuals with which untreated disease are at risk for developing ketoacidosis?

diverticulitis
diabetes
hypertension
heart diseas

diabetes

Which of the following hormones is NOT involved in maintaining blood glucose levels?

thyroxin
glucagon
epinephrine
insulin

thyroxin

Excessive production of insulin can result in hypoglycemia.

True
False

true

Which of the following is NOT a health problem related to eating too much sugar?

hyperactivity in children
obesity
tooth decay
diabetes

hyperactivity in children

The process of adding hydrogen to an unsaturated fatty acid and creating a more solid fat is called

emulsification.
hydrogenation.
deamination.
pressurization.

hydrogenation

Why are phospholipids NOT an essential nutrient?

a. Phospholipids are not naturally found in the healthy body.
b. Beneficial GI bacteria produce phospholipids.
c. They provide no useful function in the human body.
d. Our bodies manufacture phospholipids.

d. Our bodies manufacture phospholipids.

Fatty acids released from storage travel in the blood attached to the protein

cysteine.
lysine.
methionine.
albumin.

albumin

True or False.

Several recent research studies have indicated people who eat an ounce or two of nuts each day in addition to their usual diet did NOT gain weight as would be expected from their increased caloric intake.

True

True or False.

The term monounsaturated describes a fatty acid containing one double bond between two carbon atoms along the chain.

True

What is the daily recommended intake of saturated fat?

a. no more than 5% of total energy intake
b. no more than 10% of total energy intake
c. as little as possible
d. no more than 2% of total energy intake

b. no more than 10% of total energy intake

The type of vegetarian who eats vegetables, grains, fruits, eggs, and milk but excludes all other types of animal protein is called a

pesco-vegetarian.
vegan.
lacto-vegetarian.
lacto-ovo vegetarian.

lacto-ovo vegetarian

True or False.
Diets high in protein are associated with low blood cholesterol levels

False. It’s associated with high cholesterol levels

Which of the following individuals is MOST likely to be in positive nitrogen balance?

a. a 30-year-old man with a temperature of 103.7°F
b. a 10-year-old boy recovering from severe burns
c. a 20-year-old female who is consuming 500 calories a day
d. a 29-year-old woman who is 6 months pregnant

d. a 29-year-old woman who is 6 months pregnant

Which of the following proteins are fundamental to the immune system?

buffers
antibodies
transport proteins
enzymes

antibodies

Which of the following is NOT typically a nutrient of concern for vegans?

vitamin B12
iron
vitamin C
calcium

vitamin C

Vegetarian diets are associated with increased consumption of

prions.
vitamins B12 and D.
antioxidants.
carcinogens.

antioxidants

True or False.
The essential amino acid found in the shortest supply or missing from the amino acid pool is called a complementary amino acid.

False. It’s called a limiting amino acid.

Significant chemical digestion of protein begins in the

stomach.
gallbladder.
pancreas.
mouth.

stomach

What element makes protein different from carbohydrate and fat?

nitrogen
oxygen
hydrogen
carbon

nitrogen

True or False.
Bodybuilders and weight lifters need as much as 2 times more protein than the RDA.

True

Excessive production of insulin can result in hypoglycemia

True

A disaccharide is formed by the chemical bonding of

two monosaccharides.

Insoluble fiber consumption is associated with decreased

risk of diverticulosis.

Which of the following is a monosaccharide?

galactose

In the body, the major storage sites for glycogen are the muscles and

liver.

Sweetened soft drinks are the most common source of added sugars in the American diet.

True

Molasses is made from

sugarcane.

Eating large amounts of sugar can temporarily cause diabetes

False

Protection against heart disease is a potential benefit of a diet rich in simple sugar.

False

Sugar alcohols are most often used in which of the following products?

chewing gums

Diets high in trans and what other type of fatty acid contribute to chronic diseases, including heart disease and cancer?

saturated

Which of the following ingredients would alert you to the likely presence of trans fatty acids in a product?

partially hydrogenated vegetable oil

Which of the following is a fat replacer?

olestra

How much trans fat is recommended in the diet?

as little as possible

as little as possible

found in whole milk and beef.

If an ingredient label indicates a product contains partially hydrogenated oils, it will almost assuredly contain trans fats.

True

How many calories are potentially provided by 25 grams of fat?

225 kilocalories

Why are phospholipids NOT an essential nutrient?

Our bodies manufacture phospholipids.

Nuts are a good source of

healthful unsaturated fats

Which of the following are excellent sources of unsaturated fats?

nuts and nut butters

Consuming individual amino acids and protein supplements can build muscle and improve strength

False

When a protein attracts or releases hydrogen, it acts as a

buffer.

Most Americans consume sufficient or excess amounts of dietary protein.

True

The majority of athletes can obtain an adequate amount of protein from eating a healthy diet.

True

The process through which mRNA copies genetic information from DNA and carries it to the ribosome is called

transcription.

Significant chemical digestion of protein begins in the

stomach.

In phenylketonuria (PKU), which amino acid becomes conditionally essential?

tyrosine

During the process of protein synthesis, what is the step in which messenger RNA is decoded into an amino acid sequence at the cell’s ribosome called?

translation

Under normal physiological conditions, every cell of the body is capable of making each type of protein needed by the body.

False

The part of the protein molecule that carries nitrogen is the

amine group.

The process of transferring the amine group from one amino acid to another is called

alteration.
deamination.
transamination.
gene expression.

transamination.

The twisting, spiral shape formed by the sequence and chemical properties of its amino acids refers to what part of a protein’s structure?

primary
secondary
tertiary
quaternary

secondary

Which of the following is an excellent source of protein that includes foods such as kidney beans, pinto beans, black beans, soybeans, lentils, and chickpeas?

legumes
quorn
nuts
quinoa

legumes

Peptide bonds are chemical bonds in which the amine group of one amino acid binds to the acid group of another amino acid.

True
False

True

A deficiency of protein can lead to what condition in which fluid accumulates in the body’s tissue spaces?

celiac disease
edema
marasmus
acidosis

edema

The essential amino acid found in the shortest supply or missing from the amino acid pool is called a complementary amino acid.

True
False

false

The part of the protein molecule that carries nitrogen is the

amine group.
hydrogen group.
side chain.
acid group.

amine group.

The process in which a protein loses its shape and function when exposed to acids, heat, and heavy metals is deamination.

True
False

false

The majority of protein digestion occurs in the mouth.

True
False

false

During the process of protein synthesis, what is the step in which messenger RNA is decoded into an amino acid sequence at the cell’s ribosome called?

translation
transcription
deamination
denaturation

translation

Cashews are high in saturated fats.

True
False

false

In people who are physically active, extra fat consumed in the diet is stored first in

lymphatic tissue.
adipose cells.
muscle tissue.
the liver.

muscle tissue.

Short- and medium-chain fatty acids are absorbed and transported more quickly than long-chain fatty acids.

True
False

true

Which of the following is a rich source of polyunsaturated fatty acids?

butter
coconut oil
corn oil
beef fat

corn oil

Which lipoprotein transports dietary fat out of the small intestine?

sterol
phospholipid
low density lipoprotein (LDL)
chylomicron

chylomicron

Unless labeled as zero trans fatty acids, most margarines will have more trans fatty acids than butter.

True
False

true

The American Heart Association advises consumers to

use mayonnaise instead or butter or margarine.
choose trans fat free margarines over butter.
choose butter over trans fat free margarine.
avoid butter and margarine all together.

choose trans fat free margarines over butter.

One of your friends is trying to decrease his intake of saturated fat. Which of the following items would you recommend he choose to add to his coffee?

half and half
non dairy creamer
fat free milk or 1% milk
whipping cream

fat free milk or 1% milk

A triglyceride is comprised of

three glycerols and one fatty acid.
three fatty acids and one glycerol.
three phospholipids and one glycerol.
three glycerols and one phospholipid.

three fatty acids and one glycerol.

Triglycerides, phospholipids, and glycerols are the three types of lipids commonly found in foods.

True
False

false

Why are the B vitamins especially important to an athlete?

The B vitamins are directly involved in energy metabolism.
Active athletes cannot eat a sufficient amount of calories to meet the RDAs for the B vitamins.
Carbohydrates are a poor source of the B vitamins.
During exercise large amounts of the B vitamins are lost in the urine.

The B vitamins are directly involved in energy metabolism.

Lactic acid is an important intermediate of glucose breakdown, playing a critical role in supplying fuel to the working muscle, heart, and resting tissues.

True
False

True

Which of the following is NOT a side effect of carbohydrate loading?

diarrhea
improved performance
water retention
gastrointestinal distress

Improved performance

What is the cause of sports anemia?

low blood hemoglobin levels
poor dietary intake of iron-rich foods
increased plasma volume due to training
dehydration

increased plasma volume due to training

Amino acids are the primary fuel source utilized in both anaerobic and aerobic exercise.

True
False

False

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?

running a 10-kilometer road race
biking up a mountain
sprinting in a 100-meter race
playing in a football game

sprinting in a 100-meter race

Which of the following individuals does NOT need to have a medical evaluation before beginning an exercise regimen?

Betty, a 55-year-old woman who is healthy but inactive
Frank, a 45-year-old man who is healthy but inactive
Dinitra, a healthy, active 35-year-old-woman
Jack, a 65-year-old man with diabetes

Dinitra, a healthy, active 35-year-old-woman

The currency of energy for most cells in the body is ATP.

True
False

True

Approximately what percentage of Americans report that they do NOT engage in any leisure-time activity?

10 percent
16 percent
25 percent
50 percent

25 percent

George plays basketball for his high school team, and he is concerned that he is not consuming enough kilocalories to support his activity. Which of the following would be the BEST indicator that he is not consuming adequate kilocalories?

low blood glucose levels
impaired performance on the court
low hemoglobin
weight loss

weight loss

The amount of ATP produced in glycolysis can maintain exercise for no more than how many minutes?

10
60
30
3

3

Creatine use is permitted by collegiate and professional sports organizations.

True
False

true

Studies demonstrate that supplements of androstenedione and dehydroepiandrosterone (DHEA) are effective in raising testosterone concentrations in the body.

True
False

false

Some athletes believe that caffeine can enhance athletic performance because it has been shown to

increase muscle flexibility and strength.
increase the use of fatty acids as a fuel source.
increase the transport of amino acids to exercising muscle.
regenerate ATP for energy.

increase the use of fatty acids as a fuel source.

Which of the following is NOT a long-term, irreversible effect of steroid use?

severe acne
delayed closure of the growth plates of the long bones
liver damage
infertility

delayed closure of the growth plates of the long bones

Fatty-acid molecules provide MOST of the energy for

sprinting in a 1500-meter race.
high-intensity, short-term activity.
long-term activity such as hiking.
participation in a marathon.

long-term activity such as hiking.

Which of the following is FALSE concerning aerobic metabolism?

It leads to muscle fatigue.
It provides fuel for low-intensity exercise.
It supplies more energy than anaerobic exercise.
Its by-products are carbon dioxide and water.

It leads to muscle fatigue.

At rest, the body’s fuel source is primarily

protein.
amino acids.
carbohydrate.
fat.

fat

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?

sprinting in a 100-meter race
biking up a mountain
playing in a football game
running a 10-kilometer road race

sprinting in a 100-meter race

The best way to stimulate growth of skeletal muscle is to eat a high-protein diet.

True
False

False

High Protein diets are typically high in fat and low in carbohydrate

True
False

True

Serotonin and cholecystokinin increase satiety in humans

T or F

true

keeping a journal or log of daily food intake, including social or emotional cues that cause overeating, helps modify unhealthy eating behaviors

T or F

True

The primary determinant of basal metabolic rate is the amount of lean body mass one has.
T or F

True

The insoluble fiber that provides the main structural component of plant cell walls is
cellulose
lignan
mucilage
pectin

cellulose

The term "enriched" on a food label signifies that

the nutrients in the food were lost during processing and then added back in.
nutrients were added to the food that have additional health benefits beyond those naturally found in the food.
the food was processed without any artificial additives.
nutrients were added to the food that did not originally exist in the food.

the nutrients in the food were lost during processing and then added back in.

A condition marked by blood glucose levels that are below normal fasting levels is

ketoacidosis.
type 2 diabetes.
type 1 diabetes.
hypoglycemia.

hypoglycemia

After a meal, which hormone is responsible for moving glucose into the body’s cells?

glucagon
estrogen
CCK
insulin

insulin

Which of the following is NOT a symptom/side effect of ketosis?

ketoacidosis (acidic pH of the blood)
dehydration
high blood cholesterol
bad breath

high blood cholesterol

A lack of fiber in the diet can lead to sacs or pouches that protrude from the wall of the large intestine in the disease called

diverticulosis.
Crohn’s disease.
celiac disease.
colon cancer.

diverticulosis

Aspartame cannot be used to prepare cooked foods because

its amino acids form ketones.
heat destroys its flavor.
its glycemic load becomes too high.
once it is heated, the body cannot metabolize it

heat destroys its flavor

A technique employed by some endurance athletes to increase their storage of muscle glycogen is

gluconeogenesis.
ketosis.
carbohydrate loading.
glycogen surging.

carbohydrate loading

Saturated fats are typically liquid at room temperature.

T or F

False

Which of the following statements is FALSE about sterols?

Sterols are found in both plant and animal foods.
Sterols contain a glycerol backbone and one fatty acid.
Cholesterol is the most common sterol found in the human diet.
The human body produces sterols.

Sterols contain a glycerol backbone and one fatty acid

Lipids that contain multiple carbon-ring structures are known as phospholipids.

T or F

False

The label on a box of chocolate cookies claims that they are "low-fat." By law each serving must contain

at least 25% less fat as compared to a standard serving.
less than 0.5 grams of fat.
at least 50% less fat as compared to a standard serving.
3 grams or less of fat.

3 grams or less of fat

As long as an athlete consumes adequate dietary protein, total caloric intake is not important in athletic performance.

T or F

False

How many strings of amino acids does a polypeptide consist of?

more than four
two
more than ten
nine

more than ten

The electrically charged particle that assists in maintaining the body’s fluid balance is called a(n)

protease.
electrolyte.
hormone.
enzyme.

electrolyte

Which of the following is NOT a component of an amino acid molecule?

a fatty acid group
an amine group
a central carbon
an acid group

fatty acid group

A complete protein

contains all 9 essential amino acids.
is composed of only di- and tripeptides.
has not been denatured.
contains all 20 amino acids.

contains all 9 essential amino acids

The part of the protein molecule that carries nitrogen is the

hydrogen group.
side chain.
amine group.
acid group.

amine group

In phenylketonuria (PKU), which amino acid becomes conditionally essential?

alanine
cysteine
tyrosine
phenylalanine

tyrosine

Hydrochloric acid converts the inactive pepsinogen into its active form pepsin.

T or F

True

After completing an exercise session, adequate hydration in an athlete is BEST determined by

urine that is light yellow in color.
absence of leg cramps.
no sweat production.
lack of fatigue and soreness in the muscles.

urine that is light yellow in color

The best way to treat sports anemia is with iron supplements.

T or F

False

During exercise, what source(s) of energy is/are used by the body for glucose?

fatty acids stored in adipose tissue
glucose found in bones
protein found in blood
glycogen stored in muscles

glycogen stored in muscles

The human body cannot store glycogen during the first 24 hours of recovery from intense exercise.

T or F

False

Endurance training improves the muscle’s ability to use lactic acid for energy during exercise.

T or F

True

Which of the following is NOT a reason fat becomes an energy source for trained athletes?

improves the ability to extract fat from the blood during exercise
improves the ability of muscles to store fat
increases the number and activity of various enzymes involved in fat metabolism
replaces carbohydrates as an energy source during prolonged, intense training

replaces carbs as an energy source during prolonged, intense training

Due to the high cost, physical education programs are no longer mandated in schools throughout the United States.

T or F

False

Jorge is a weight lifter who believes that consuming large amounts of protein-rich foods will increase his muscle mass. Which of the following statements is TRUE regarding Jorge’s protein needs?

It is impossible for Jorge to get adequate amounts of protein without eating meat, fish, and poultry.
Jorge cannot meet his protein needs without taking protein supplements.
It is a good practice for Jorge to consume a minimum of 2 grams of protein/kilogram of body weight to increase his muscle mass.
Jorge can meet his protein needs by consuming a healthy, balanced diet that is calorically sufficient to meet his activity level.

Jorge can meet his protein needs by consuming a healthy, balanced diet that is calorically sufficient to meet his activity level.

Most athletes consume sufficient dietary protein to support their physical activity.

T or F

True

The longer the fatty acid chain, the more ATP can be generated from breakdown.

T or F

True

Which of the following BEST describes how ATP provides energy to the body’s cells?

a. Energy is released when a phosphate group is cleaved from the ATP molecule.
b. Energy is released when ATP is transported out of the cell membrane.
c. Energy is released when adenosine binds to three phosphate molecules.
d. Energy is released when two molecules of ATP combine.

Energy is released when a phosphate group is cleaved from the ATP molecule.

Which of the following weekly routines most closely follows the FIT principle recommendations to improve flexibility?

a. full-range-motion yoga stretches (twice per stretch) twice a week
b. swimming 30 minutes twice a week at 64% max heart rate
c. thirty-minute Pilates stretching class five mornings a week
d. two sets of weight lifting 5-lb barbells twice a week

full-range-motion yoga stretches (twice per stretch) twice a week

More than 50% of adults in the United States do not meet national healthy recommendations for exercise.

T or F

True

Flexibility is defined as the ability to move a joint fluidly through its full range of motion.

T or F

True

The primary way the body loses heat is through

feces.
sweating.
respiration.
urine.

sweating

Which of the following BEST describes exercise?

a. ability to move a joint fluidly through the complete range of motion
b. leisure physical activity that is purposeful, planned, and structured
c. maximal force or tension level that can be produced by a muscle group
d. any movement produced by muscles that increases energy expenditure

leisure physical activity that is purposeful, planned, and structured

Which of the following is NOT typically a nutrient of concern for vegans?

iron
vitamin B12
calcium
vitamin C

vitamin C

Carlos is a healthy 19-year-old college student who is sedentary. He is 5’11" tall and weighs 175 pounds. How many grams of protein would you recommend he consume each day?
75 grams
55 grams
64 grams
84 grams

64 grams…How to solve .8 (protein intake grams per kg of body weight) x weight in kg

Egg whites stiffen when they are whipped. The change that occurs in the protein is called
deamination.
transcription.
denaturation.
translocation.

denaturation

Marasmus is a serious condition resulting from inadequate intakes of protein and energy.

True
False

True

Which of the following is NOT a reason athletes have higher dietary protein needs than sedentary individuals?

During exercise more protein is needed to carry oxygen in the blood.
During exercise additional protein is needed to repair the tissue damaged during exercise.
During exercise additional protein is needed to make glucose to prevent hypoglycemia.
During exercise, protein is used as a primary source of energy.

During exercise, protein is used as a primary source of energy.

Vegetarian diets are associated with increased consumption of

antioxidants.
prions.
vitamins B12 and D.
carcinogens.

antioxidants

Which of the following is an excellent source of protein that includes foods such as kidney beans, pinto beans, black beans, soybeans, lentils, and chickpeas?

legumes
quorn
quinoa
nuts

legumes

The process of transferring the amine group from one amino acid to another is called

gene expression.
deamination.
alteration.
transamination.

transamination

Which of the following is NOT a major function of protein in the human body?

synthesis of hormones
providing energy to the body
growth and maintenance of new tissue
maintaining fluid balance

providing energy to the body

The part of the protein molecule that carries nitrogen is the

amine group.
side chain.
hydrogen group.
acid group.

amine group

Which of the following individuals does NOT need to have a medical evaluation before beginning an exercise regimen?

Dinitra, a healthy, active 35-year-old-woman
Jack, a 65-year-old man with diabetes
Frank, a 45-year-old man who is healthy but inactive
Betty, a 55-year-old woman who is healthy but inactive

Dinitra, a healthy, active 35-year-old-woman

The breakdown of glucose to provide quick energy to the body is called

fatty acid breakdown.
glucolysis.
ketoacidosis.
glycolysis.

glycolysis

Which of the following weekly routines most closely follows the FIT principle recommendations to improve flexibility?

swimming 30 minutes twice a week at 64% max heart rate
full-range-motion yoga stretches (twice per stretch) twice a week
two sets of weight lifting 5-lb barbells twice a week
thirty-minute Pilates stretching class five mornings a week

full-range-motion yoga stretches (twice per stretch) twice a week

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?

heart rate
distance traveled per unit of time (e.g., steps per hour)
blood glucose level
blood pressure

heart rate

The amount of ATP stored in muscles is unlimited.

True
False

False

The best way to stimulate growth of skeletal muscle is to eat a high-protein diet.

True
False

False

Some athletes believe that caffeine can enhance athletic performance because it has been shown to

increase the transport of amino acids to exercising muscle.
increase the use of fatty acids as a fuel source.
regenerate ATP for energy.
increase muscle flexibility and strength.

increase the use of fatty acids as a fuel source.

What type of study compares self-reports of physical activity with rates of illness and mortality?

exercise training studies
case-control studies
population-based epidemiological studies
clinical trials

population-based epidemiological studies

Which of the following is NOT a long-term, irreversible effect of steroid use?

delayed closure of the growth plates of the long bones
liver damage
infertility
severe acne

delayed closure of the growth plates of the long bones

When oxygen is scarce, cellular pyruvic acid will be converted to

glucose.
fatty acids.
lactic acid.
ATP.

lactic acid

When oxygen availability is limited in the cell, pyruvic acid is converted to lactic acid.

True

Which of the following BEST describes how ATP provides energy to the body’s cells?

energy is released when a phosphate group is cleaved from the ATP molecule.

The primary end product of glycolysis is

pyruvic acid.

lacing an extra physical demand on the body to improve the fitness level is called

the overload principle

The primary way the body loses heat is through

sweating.

To achieve cardiorespiratory fitness, you should train a minimum of how many day(s) per week?

3

Flexibility is defined as the ability to move a joint fluidly through its full range of motion.

True

The best way to stimulate growth of skeletal muscle is to eat a high-protein diet.

False

Regular physical activity can increase HDL-cholesterol

True

What is meant by the overload principle?

improving fitness by placing extra physical demand on the body

Fiber is composed of long chains of monosaccharides. T/F

False

The glycogen stored in muscle cells is used primarily to provide glucose for red blood cells. T/F

False

Fructose is the sweetest natural sugar. T/F

True

Because they are not digested in humans, resistant starches are harmful to the colon. T/F

False

Hypoglycemia is seen ONLY in people with type 1 diabetes. T/F

False

Eating large amounts of sugar can temporarily cause diabetes. T/F

False

Overconsumption of simple sugars causes hyperactivity and behavioral problems in children. T/F

False

Mikayla’s doctor has suggested that she increase the fiber content of her diet. Which of the following would NOT be good advice for Mikayla?

Avoid excessive amounts of fiber as this could result in bloating and gas.
Add additional fiber by taking fiber supplements each day.
Purchase bread and grain products in which the first ingredient listed is "whole grain."
Drink at least eight 8-ounce glasses of water a day.

Add additional fiber by taking fiber supplements each day.

When fructose and glucose are bonded together, they form
lactose.
maltose.
sucrose.
galactose.

sucrose

One of your friends is trying to decrease his intake of saturated fat. Which of the following items would you recommend he choose to add to his coffee?

whipping cream
non dairy creamer
half and half
fat free milk or 1% milk

fat free milk or 1% milk

The Acceptable Macronutrient Distribution Range (AMDR) for fat is what percentage of total energy intake?

no more than 15%
no more than 20%
no more than 35%
no more than 50%

no more than 35%

Which lipoprotein transports dietary fat out of the small intestine?
sterol
low density lipoprotein (LDL)
chylomicron
phospholipid

chylomicron

Why are phospholipids NOT an essential nutrient?

They provide no useful function in the human body.
Phospholipids are not naturally found in the healthy body.
Beneficial GI bacteria produce phospholipids.
Our bodies manufacture phospholipids.

Our bodies manufacture phospholipids.

Medium-chain fatty acids are how many carbon atoms in length?
at least 12
at least 16
at least 14
at least 6

at least 6

Women are advised to avoid all fish products during pregnancy. T/F

False

Several recent research studies have indicated people who eat an ounce or two of nuts each day in addition to their usual diet did NOT gain weight as would be expected from their increased caloric intake. T/F

True

The label on a box of chocolate cookies claims that they are "low-fat." By law each serving must contain
at least 25% less fat as compared to a standard serving.
at least 50% less fat as compared to a standard serving.
less than 0.5 grams of fat.
3 grams or less of fat.

3 grams or less of fat.

Which of the following foods contains hidden fats?olive oil
butter
chocolate cake
zucchini

chocolate cake

The spherical compounds made up of bile and phospholipids that transport dietary fat into the intestinal mucosal cells are the

salivary enzymes.
micelles.
albumins.
chylomicrons.

micelles

Because of their increased protein needs, it is unhealthy for athletes to choose to become vegetarians. T/F

False

The type of protein-energy malnutrition characterized by a general lack of protein in the diet is called
marasmus.
kwashiorkor.
cystic fibrosis.
sickle cell anemia.

kwashiorkor.

A substance-usually a protein-that the body recognizes as a foreign invader, triggering an immune response is an

antibody.
antibiotic.
antihistamine.
antigen.

antigen.

Which of the following individuals is MOST likely to be in positive nitrogen balance?
a 30-year-old man with a temperature of 103.7°F
a 10-year-old boy recovering from severe burns
a 20-year-old female who is consuming 500 calories a day
a 29-year-old woman who is 6 months pregnant

a 29-year-old woman who is 6 months pregnant

Egg whites stiffen when they are whipped. The change that occurs in the protein is called
transcription.
deamination.
denaturation.
translocation.

denaturation.

A complete protein
contains all 9 essential amino acids.
has not been denatured.
contains all 20 amino acids.
is composed of only di- and tripeptides.

contains all 9 essential amino acids.

Of the 20 amino acids relevant to the human body, how many are considered nonessential?
11
20
none
9

11

Which of the following is NOT typically a nutrient of concern for vegans?
iron
vitamin C
calcium
vitamin B12

vitamin C

MOST of the proteins in the body are synthesized from

nine amino acids.
ten fatty acids.
twenty amino acids.
fifteen fatty acids.

twenty amino acids.

Which of the following is NOT a reason fat becomes an energy source for trained athletes?

improves the ability to extract fat from the blood during exercise
replaces carbohydrates as an energy source during prolonged, intense training
increases the number and activity of various enzymes involved in fat metabolism
improves the ability of muscles to store fat

replaces carbohydrates as an energy source during prolonged, intense training

Why are the B vitamins especially important to an athlete?
Active athletes cannot eat a sufficient amount of calories to meet the RDAs for the B vitamins.
During exercise large amounts of the B vitamins are lost in the urine.
The B vitamins are directly involved in energy metabolism.
Carbohydrates are a poor source of the B vitamins.

The B vitamins are directly involved in energy metabolism.

In which of the following events would carbohydrate loading NOT be beneficial?
marathon
weight lifting
cross-country skiing
distance swimming

weight lifting

Studies demonstrate that supplements of androstenedione and dehydroepiandrosterone (DHEA) are effective in raising testosterone concentrations in the body. T/F

False

Appetite is a learned behavior.
T/F

T

The energy we expend to maintain respiration and circulation is known as the energy cost of physical activity. T/F

F

You weighed a team of football players and, according to their Body Mass Index, they are categorized as overweight and obese. Which of the following would you MOST LIKELY conclude?

The BMI tables must be wrong; throw them out.
Their muscle weight is probably responsible for the elevated BMIs.
The majority are probably obese and should make efforts to lose weight.
Their bones may be well mineralized, which is responsible for their BMI.

Their muscle weight is probably responsible for the elevated BMIs.

Lance would like to lose two pounds a week. If his present energy intake is 4,200 kcal a day and his energy expenditure does not change, how many kilocalories should he consume each day to achieve his goal?

3,700
2,000
2,500
3,200

3,200

The early weight loss often seen on a high-protein diet is actually a result of

a loss of body muscle as the high protein stimulates proteolysis.
lower caloric intake.
a loss of water that is released when glycogen stores are broken down.
a loss of adipose tissue and total fat stores.

a loss of water that is released when glycogen stores are broken down.

Which of the following does NOT define a "healthy body weight?"
a weight that is acceptable to society
a weight appropriate for your age and physical development
a weight compatible with normal blood pressure, lipid levels, and glucose tolerance
a weight that is acceptable to you

a weight that is acceptable to society

Heat-producing brown adipose tissue containing uncoupling proteins has been found only in animals and newborn humans. T/F

False

In men, a waist-to-hip ratio higher than what is associated with an increased risk for chronic disease?

30.0
0.90
18.5
0.80

0.90

The set-point theory suggests that our bodies are designed to maintain our weight within a narrow range. T/F

True

Individuals with a BMI of less than 18.5 have an increased risk of health problems and death. T/F

True

Body mass index (BMI) is BEST described as

a. a ratio of an individual’s body weight to their height squared
b. an individual’s body density squared
c. a ratio of an individual’s fat tissue to their lean tissue mass squared
d. the percentage of an individual’s body weight as compared to a reference standard

a ratio of an individual’s body weight to their height squared.

Over winter break, Matthew returned home and celebrated the holidays with his extended family. With all of the rich meals he enjoyed at several holiday feasts, and the plentiful snacks while watching football games, he gained 5 pounds in twenty-one days. On average, how many Calories per day did he consume in excess of his body’s needs?
a. 3,500
b. 833
c. 512
d. 1,568

833

Which of the following is the part of the body in control of hunger regulation, by detecting and responding to the body’s physiological signals?
a. the mouth
b. the stomach
c. the hypothalamus
d. the small intestine

the hypothalamus

What is the National Weight Control Registry?
a. recommendations from hundreds of registered dietitians suggesting ways to achieve a healthy body weight
b. a government agency that monitors fad diets for quackery
c. an ongoing project detailing the habits of people who have lost at least 30 pounds and maintained their weight for at least one year
d. a list of medical doctors specially trained at treating individuals with obesity

an ongoing project detailing the habits of people who have lost at least 30 pounds and maintained their weight for at least one year

Which of the following are the preferred fuels for MOST body functions?
a. ketones and protein
b. carbohydrate and fat
c. fat and protein
d. protein and fat

carbohydrate and fat

The primary energy source used by the body at rest is
a. protein
b. glycogen
c. carbohydrate
d. fat

fat

Which of the following enzymes is found in the mouth?
a. salivary amylase
b. pancreatic amylase
c lactase
d. maltase

salivary amylase

One tablespoon of honey contains more calories than one tablespoon of table sugar
T/F

true

Saturated fatty acids can occur in either a cis or trans shape.

True
False

False