Energy Balance
True or False: Energy needed to perform movement can be created from nothing in the body.
False. Energy cannot be created or destroyed, only transferred from on form to another.
True or False: A BMI of 29 would be classified as obese.
False. A BMI of 29 would be classified as overweight.
True or False: At rest we primarily use amino acids for energy via aerobic metabolism.
False: At rest, 60-70% of our energy comes from fatty acids.
True or False: During exercise carbohydrates are only needed for exercise lasting longer than 60 minutes.
True.
True or False: Some chronic diseases may be risk factors for other chronic diseases.
True.
True or False: The thermic effect of food only contributes 5-10% of out thermic effect of food.
True. The thermic effect of food is the smallest contributor to energy output.
True or False: Women have more than double the level of essential fat mass than men.
True. Essential fat levels are 6% in men and 13% in women.
True or False: Half of American adults meet the guidelines for physical activity and exercise.
False. Only 20% of American adults meet the guidelines.
True or False: The goal of during exercise hydration is to prevent dehydration of 5%.
False. The goal is prevent dehydration of 2%.
True or False: Type 2 diabetics produce little to no insulin.
False. Type 2 diabetics produce relatively normal insulin that their body is resistant to.
How much of a caloric deficit is needed to achieve ~1 lb of fat loss?
A. 1000 calories B. 2500 calories C. 3500 calories D. 5000 calories
c. 3500 calories
Which of the following hormones stimulates appetite?
A. Ghrelin B. Leptin C. Insulin D. Epinephrine
A. Ghrelin
How often should protein be consumed throughout the day?
A. 1-2 Hours B. 3-4 Hours C. 5-6 Hours D. 7-8 Hours
B. 3-4 Hours
How many grams of carbohydrate recommended during post exercise nutrition?
A. 0.6-1.0 g/kg B. 1.2-1.5 g/kg C. 1.6-2.0 g/kg D. >2.0 g/kg
B. 1.2-1.5 g/kg
Which of the following would be considered a risk factor for cardiovascular disease?
A. 50-Year Old Woman B. SBP of 130 mmHG C. BMI of 28 D. Former Smoker Who Quit 3 Months Ago
D. Former Smoker Who Quit 3 Months Ago
During times of fasting (energy deficit), which of the following is NOT initially broken down to provide energy?
A. Fat Stores B. Muscle Glycogen C. Liver Glycogen D. Muscle
D. Muscle
Which of the following is NOT a component of the 3 compartment model of body composition?
A. Fat B. Bone C. Water D. Lean
For which of the following do the recommendations NOT change for exercisers?
A. Fats B. Protein C. Carbohydrate D. Water
A. Fats
How long before exercise should we consume 1 g/kg of carbohydrates and 3-5 mL/kg of fluid?
A. 30 Minutes B. 1 Hour C. 2 Hours D. 4 Hours
C. 2 Hours
Which of the following foods in related to an increased risk of colon cancer?
A. Fish B. Red Meat C. Chicken D. Fiber
B. Red Meat
_________ fat is associated with android adiposity and presents the greatest health risk.
Visceral
__________ is the perception of fullness after eating.
Satiety
Pre-sleep __________ protein can affect muscle growth and metabolism overnight.
Casein
__________ liters of water should be consumed per kilogram of body mass lost.
1.5
____________ is the inherited states of gene expression.
Epigenetics
List 5 factors that can affect resting metabolic rate?
Age, Height, Growth, Body Composition, Fever, Stress, Environment, Fasting/Starvation, Malnutrition, Thyroxine
List 5 methods to assess body composition.
BIA, BIS, Skinfold Calipers, Circumferences, Underwater Weighing, DEXA, BODPOD, Ultrasound
List 5 factors that influence macronutrient usage during exercise.
List 5 factors that effect fluid loss during exercise.
Temperature, Humidity, Solar Radiation, Wind, Age, Body Size, Muscle Mass, Health Status, Fitness Level
List 5 of the leading causes of death that can be affected by diet.
Heart Disease, Cancer, Stroke, Diabetes, Influenza/Pneumonia