Term
| Which of the following is NOT one of the three main energy systems? |
|
Definition
a. ATP-PCr
b. TPA-CRp
c. Glycolysis
d. Oxidative/Metabolic |
|
|
Term
| Is the ATP-PCr Energy System anaerobic or aerobic? |
|
Definition
| Anaerobic. It can operate with or without oxygen present. |
|
|
Term
| True or false: ATP-PCr Energy System is used mostly in high intensity exercise. |
|
Definition
True.
*Lasts 0-10 seconds
*Greatest potential for power output
*Ex: explosive movement in football |
|
|
Term
What are the two types of the Glycolysis Energy System?
a. Fast and Slow
b. Quick and Smooth
c. Wet and Dry
d. Active and Resting |
|
Definition
a. Fast and Slow
Fast Glycolysis = anaerobic glycolysis
Slow Glycolysis = aerobic glycolysis (oxygen may or MAY NOT be required) |
|
|
Term
Which energy system...
...lasts 10 seconds to 2 minutes?
...is used in high intensity exercise?
...produces ATP rapidly?
a. ATP-PCr
b. Glycolysis
c. Metabolic
d. Oxidative |
|
Definition
b. Glycolysis
*Ex: Sprinter |
|
|
Term
Which energy system would be used by a marathon runner?
a. Aerobic Metabolism
b. ATP-PCr
c. Oxidative
d. A and C
|
|
Definition
d. A and C
*Aerobic Metabolism is also referred to as the Oxidative Energy System)
|
|
|
Term
Which of the following is NOT a factor between Aerobic Metabolism and exercise?
a. Occurs when exercise lasts over 1 minute
b. Occurs in low intensity exercise
c. Slowest rate of ATP, but greatest production rate
d. All of the above are factors |
|
Definition
a. Occurs when exercise lasts over 1 minute.
*This is false. For Aerobic Metabolism to occur in exercise, the exercise must be at least 2 minutes! |
|
|
Term
| True or false: If one energy system is being used, the other two systems are inactive. |
|
Definition
False! Just because one energy system is being predominantly used does NOT mean other systems are inactive!
|
|
|
Term
Match the energy system with the amount of time associated with it:
a. ATP-PCr a. 2+ minutes
b. Aerobic Metabolism b. 2+ minutes
c. Oxidative c. 10sec-2min
d. Glycolysis d. 0-10 seconds |
|
Definition
a. ATP-PCr --> d. 0-10 seconds
b. Aerobic Metabolism --> b. 2+ minutes
c. Oxidative --> a. 2+ minutes
(remember Aerobic Metabolism and Oxidative are just different names for the same energy system!)
d. Glycolysis --> c. 10sec-2min |
|
|
Term
| True or false: For most activities, all three systems contribute to energy production; the duration and the intensity of the activity determine which system predominates. |
|
Definition
| True. And then when one energy system begins to wear off, another will take over the majority of the work. |
|
|
Term
Which of the following is NOT an energy system factor in exercise?
a. Diet
b. Genetics
c. Intensity
d. Frequency |
|
Definition
|
|
Term
The energy system factors in exercise are all a ref's calls in football: F.D.T.F.D.I.
Fumble
Down
Tackle in the Endzone
Facemask
Dead ball
Interception |
|
Definition
The energy system factors in exercise are: F.D.T.F.D.I.
Fitness
Diet
Type of Exercise
Frequency
Duration
Intensity |
|
|
Term
"The capacity to do work such as moving or heating something" is the definition of:
a. Exercise
b. Energy
c. Working
d. Ability |
|
Definition
b. Energy. Energy is the capacity to do work.
Carbs + fats + proteins = food that gives energy |
|
|
Term
Match the nutrient to the appropriate number of calories it yields:
a. Carbohydrates a. 4 cal/g
b. Fats b. 7 cal/g
c. Proteins c. 4 cal/g
d. Alcohol d. 9 cal/g |
|
Definition
a. Carbohydrates --> a. 4 cal/g
b. Fats --> d. 9 cal/g
c. Proteins --> c. 4 cal/g
d. Alcohol (not a nutrient but yields calories) --> 7 cal/g |
|
|
Term
| True or false: In food, carbohydrates, alcohol, and protein give us energy in calories that the body uses to fuel activity. |
|
Definition
| False. In food, carbohydrates, fats (not alcohol), and protein give use energy in calories that the body uses to fuel activity. |
|
|
Term
Which of the following is NOT one of the three primary sources of ATP?
a. Carbohydrates
b. Anaerobic ATP-PC
c. Anaerobic Glycolysis
d. Aerobic Metabolism |
|
Definition
|
|
Term
| True or false: A football player typically uses the same energy system as a swimmer. |
|
Definition
| False. Different sports use different energy systems depending on intensity of sport and duration. A swimming piece tends to be longer duration and low intensity. A football play tends to be short duration and high intensity. Because of these differences in intensity and duration, football and swimming typically use different energy systems. |
|
|
Term
| True or false: Energy systems are an exact science. |
|
Definition
False! Energy systems are NOT an exact science because we don't know exactly at what point it changes from one system to the next.
What we do know is that...
*Energy systems are time and intensity restricted
*Once certain time elapses, that specific pathway is no longer used
|
|
|
Term
What are the two muscle types?
a. Type 1 and Type 2
b. Type X and Type Y
c. Fast Twitch and Slow Twitch
d. A and C |
|
Definition
d. A and C: Fast Twitch (Type 2) and Slow Twitch (Type 1)
Fast Twitch/Type 2 = sprinters/power athletes, higher capacity for anaerobic production
Slow Twitch/Type 1 = endurance athletes, more fat used, can go longer at lower intensity |
|
|
Term
| I am a sprinter. What muscle type and energy system do I use? |
|
Definition
| Sprinter = fast twich muscle type, ATP-CPr or Glycolysis energy system |
|
|
Term
| I am a cyclist. What muscle type and energy system do I use? |
|
Definition
| Cyclist = slow twitch, aerobic metabolism/oxidative |
|
|
Term
Which of the following is NOT a factor in calculating daily calorie needs?
a. EEPA
b. BMR
c. ATP-CP
d. TEF |
|
Definition
c. ATP-CP (this is an energy system).
BMR = Basal Metabolic Rate = minimum amount of calories we need just to be at complete rest, not moving!
EEPA = Energy Expended for Physical Activity = this is the calories we need not just for exercise but even normal daily activities (anything)!
TEF = Thermic Effect of Food = calories needed so that we can digest and metabolize food!
|
|
|
Term
What percent of calories does BMR represent for the total energy we need?
a. 10%
b. 90-95%
c. 50%
d. 60-70% |
|
Definition
d. BMR represents 60-70% of calories needed |
|
|
Term
What percent of calories does TEF represent of the total energy we need?
a. 10%
b. 90-95%
c. 50%
d. 60-70%
|
|
Definition
a. 10% of total is what we need for energy to digest and metabolize food. |
|
|
Term
| True or false: The brain uses the largest percentage of BMR calories for energy. |
|
Definition
| True! The brain uses 20% of the BMR calories! |
|
|
Term
| You need to know all 13 factors that influence BMR! |
|
Definition
1. Heredity (accounts for 40% of individual variation)
2. Size (larger person requires more calories)
3. Lean muscle mass (this is influenced by age, sex, body composition, genetics, training)
4. Age (the younger you are, the more calories you use just being at rest)
5. Growth
6. Sex
7. Menstrual Cycle
8. Fever
9. Stress
10. Temperature
11. Fasting/Starvation/Dieting for 48hrs+ (lowers BMR)
12. Malnutrition (lowers BMR)
13. Thyroxine (less thyroxine lowers BMR) |
|
|
Term
If size is an influence on BMR, would a girl who is 5'10 and 125lbs. use MORE energy than her friend who is 5'5 and 125lbs.?
|
|
Definition
| Yes. Even though she is tall and thin, the amount of energy needed still depends on body surface area. Her height gives her more body surface area. More body surface area = more calories used. |
|
|
Term
| True or false: If a woman is 5'8" and 145lbs. and so is her husband, then they have the same metabolic rate as well. |
|
Definition
| False! Women have 5-10% lower metabolic rates than men, even if they are the same size and weight. |
|
|
Term
| Since temperature is a factor in BMR, do I, living in the tropical area of Miami, have a higher or lower BMR than my parents living in Seattle? |
|
Definition
| In tropics like Miami, I have a 5-20% higher BMR. |
|
|
Term
| How do you calculate BMR? |
|
Definition
Weight x 10cal/lb.
Ex: 185lb. male needs how many calories?
185 x 10 = 1850 calories |
|
|
Term
| What formula do athletes use to calculate BMR? |
|
Definition
| Cunningham Formula (because the equation considers lean body mass, which is what athletes have a lot of) |
|
|
Term
| What is the calculation for EEPE? |
|
Definition
BMR x Activity Factor (given on test) = EEPE
(and get BMR by: weight x 10) |
|
|
Term
| True or false: Like BMR calories, EEPA calorie expenditure declines with age. |
|
Definition
| True. Probably because as we get older, it is natural for body fat to increase and muscle mass to decrease. |
|
|
Term
Which of the following factors is energy expenditure dependent on?
a. Exercise Duration
b. Intensity
c. Muscle Mass
d. A & C |
|
Definition
d. A & C: Energy expenditure is dependent on exercise duration and intensity. |
|
|
Term
What is NOT considered a classification of exercise?
a. Leisure walking
b. Gardening
c. Golf
d. Fishing
e. None of the above |
|
Definition
e. None of the above. They are ALL considered a type of exercise, even though they burn the least amount of calroies, they are recreational, fun, and improve overall health and mood!
The four type of exercise are:
1. Cardiovascular/aerobic
2. Resistance/strength training
3. Stretching/yoga, pilates
4. Recreational (leisure walking, gardening, golf, fishing, boating, etc.) |
|
|
Term
What is the unit to express exercise intensity?
a. CPA
b. EEPA
c. MET
d. TEF |
|
Definition
c. MET
Body weight in kg * duration of activity in hrs * MET value for activity = calories burned during activity |
|
|
Term
What is EPOC?
a. Calories expended at rest
b. Calories expended during exercise
c. Calories expended after exercise
d. Total calories expended each day
|
|
Definition
c. EPOC = Excess post exercise oxygen consumption (aka calories expended after exercise) |
|
|
Term
The physiological desire to eat but not always accompanied by hunger is called...
a. Hunger
b. Appetite
c. Maslow's Hierarchy of Needs
d. Fulfillment |
|
Definition
b. Appetite. Something looks good but you don't really have to be that hungry to want to eat it! |
|
|
Term
The physiological need for food is called...
a. Hunger
b. Appetite
c. Maslow's Hierarchy of Needs
d. Fulfillment |
|
Definition
|
|
Term
What part of the brain acts as the "quarterback" for eating?
a. Frontal lobe
b. Corpus Colossum
c. Hypothalamus
d. Hippocampus |
|
Definition
|
|
Term
Which of the following factors does NOT affect appetite?
a. Fitness
b. Mood
c. Stress
d. Depression
e. Illness |
|
Definition
a. Fitness. This has no affect on your appetite whatsoever. But mood, stress, depression, and illness all do. |
|
|
Term
| True or false: The Ghrelin (grrrrrlin) is a hormone produced in the esophagus. |
|
Definition
| False. The Ghrelin (grrrrrrlin) is a hormone produced in the stomach. Think grrrrrowl, like your stomach grrrrrowls. It sends hunger feelings to the brain. It increases appetite more. |
|
|
Term
What acts on receptors in hypothalamus (QB of the brain) to inhibit food intake?
a. Leptin
b. Apidose
c. Circulation
d. Protein
|
|
Definition
a. Leptin is what acts on receptors in the hypothalamus (the QB of the brain) to inhibit food intake. AKA it shuts off your appetite. |
|
|
Term
Which of the following are appetite extremes?
a. Polyphagia
b. Anorexia
c. Hyperplasia
d. All of the above |
|
Definition
d. All of the above!
Polyphagia/Hyperplasia-increased desire to eat on an extreme level
Anorexia-decreased desire to eat on an extreme level |
|
|
Term
What are the two types of carbohydrates?
a. Soft and Hard
b. Simple and Complex
c. White and Wheat
d. Flour and Oat |
|
Definition
b. Simple (sugars) and Complex (starches and fibers) |
|
|
Term
| True or false: Honey is a type of simple carb. |
|
Definition
| True. Honey has fructose in it (the sweetest of sugars), making it a simple carb. |
|
|
Term
There are two types of fibers...
a. Complex and Simple
b. Dark and Light
c. Soluble and Insoluble
d. Wheat and Rye |
|
Definition
c. Soluble and Insoluble
Soluble: sticky. jellyfish. protects against heart disease and diabetes. brings down cholesterol and blood sugar.
Insoluble: dry. brillow brush. helps get rid of constipation. decreases risk of diverticuliti and colon cancer. |
|
|
Term
Insulin is produced by the...
a. Hippothalamus
b. Pancreas
c. Mouth
d. Cells |
|
Definition
|
|
Term
| Almonds are what kind of fiber? |
|
Definition
Insoluble
Think dry. brillow brush. they clean out your system. have you ever eaten a bunch of almonds and then have to rush to the bathroom? it's because they are an insoluble fiber! |
|
|
Term
What is the daily recommended CHO (carbohydrate) intake?
a. It depends on your weight
b. There is not recommended amount
c. 45-65%
d. 5% |
|
Definition
c. 45-65% of your daily calorie intake should be carbs! |
|
|
Term
Where does digestion begin?
a. Large intestine
b. Stomach
c. Brain
d. Mouth |
|
Definition
d. Mouth (because once you put a piece of food in your mouth, you start salivating, and saliva is the first part of the break down aka digestion process) |
|
|
Term
| True or false: Fiber foods help with weight management. |
|
Definition
| True. Fiber foods tend to be low in fat and added sugars, meaning less calories. They make you feel full, so you won't feel like you have to eat as much. |
|
|
Term
Incomplete digestion of lactose, the natural sugar in milk, due to low activity of the lactase enzyme is:
a. Maldigestion
b. Intolerance
c. Allergy
d. None of the above |
|
Definition
a. Maldigestion is the incomplete digestion of lactose due to low activity of the lactase enzyme. |
|
|
Term
Gastrointestinal distrubances following the consumption of an amount of lactose greater tahn the body's ability to digest and absorb is called:
a. Maldigestion
b. Intolerance
c. Diabetes
d. Bulimia |
|
Definition
b. Intolerance. When somebody is lactose intolerant that means that they can have a little bit of dairy products, but too much dairy will make them sick (bloating, stomach ache, diarrhea, gas) |
|
|
Term
Sucrose, fructose, honey, and brown sugar are all examples of:
a. Sugar Alcohols
b. Nutritive Sweeteners
c. Fake Sweeteners
d. Fibers |
|
Definition
b. Nutritive Sweeteners (contains ~4 cal/g)
Sugar Alcohol is a type of nutritive sweetner, and it contains 2-4 cal/g) |
|
|
Term
Sweeteners with 0 calories are known as:
a. Non-nutritive
b. Artificial
c. Fake
d. All of the above |
|
Definition
d. All of the above.
Non-nutritive/artificial/fake sweeteners are those things like Splenda, Equal, Sweet 'n Low. |
|
|
Term
What are the two conditions related to carbs?
a. Lactose Intolerance
b. Hyperglycemia
c. Hypoglycemia
d. B & C |
|
Definition
d. B & C
Hyperglycemia: high blood sugar/diabetes (Think that you're hyper when you have high blood sugar)
Hypoglycemia: low blood sugar (Hypo rhymes with low) |
|
|
Term
True or false: the following are key functions of carbs:
a. Energy
b. Spares protein
c. Primer for fat metabolism
d. Fuels CNS (Central Nervous System) |
|
Definition
|
|
Term
How much of your total calories should be simple sugars?
a. Less than or equal to 10%
b. Exactly 10%
c. At least 10%
d. Doesn't matter
|
|
Definition
a. Less than or equal to 10% of your total calories should be simple sugars. |
|
|
Term
| True or false: Complex carbs are healthier than simple carbs. |
|
Definition
| True. They are more nutrient dense (vitamins!), they make you feel like you're full (so you eat less!), and they reduce calorie intake (because you'll eat less of the crappy stuff!), and they have fiber! |
|
|
Term
| Name a few differences between water-soluble fibers and water-insoluble fibers. |
|
Definition
Water-Soluble fibers:
-dissolves in water
-found in broccoli, carrots, fruits
-lowers cholesterol
-slows down digestion of sugars
Water-Insoluble fibers:
-does not dissolve in water
-found in brow rice, nuts, green beans
-helps with constipation, diverticulities, appendicitis |
|
|
Term
As an adult, how many grams of carbs does our brain need each day?
a. 0g
b. 27-40g
c. 130g
d. 1300g |
|
Definition
|
|
Term
| How do you calculate TEE for calories? |
|
Definition
TEE Calories x .50 = ca; carbs
Calories of carbs /4cal (why did I choose 4?)= grams of carbs
Ex: 2000cal x .50 = 1000 calories of carbs. But we need it in grams. So... 1000/4 = 250 grams of carbs |
|
|
Term
How many calories do non-nutritive sweeteners have?
a. 0
b. 2-4
c. ~4
d. .5 |
|
Definition
|
|
Term
The two things you need to know about sugar alcohols is:
1. They have ___ _______ calories
2. Too much of it causes ______ |
|
Definition
1. They have a few calories
2. Too much of it causes gas |
|
|
Term
Which of the following is NOT a type of intestinal gas?
a. Belching/burping
b. Vomiting
c. Bloating
d. Flatulence |
|
Definition
|
|
Term
| True or false: bloating and distention are the same thing. |
|
Definition
False.
Bloating = subjective = you feel like your stomach is bigger than normal
Distention = objective = you actually are bigger (can't fit into clothes) |
|
|
Term
| True or false: it is common to pass gas. |
|
Definition
| True. The average is 14-23 times a day (99% of those are odorless) |
|
|
Term
How many calories do carbs yield?
a. 4cal/g
b. 9 cal/g
c. 7 cal/g
d. It depends |
|
Definition
|
|
Term
Which of the following is not a type of dietary fat group?
a. Triglycerides
b. Phospholipids
c. Sterols
d. Sweeteners |
|
Definition
| d. Sweeteners. The other three (triglycerides, phospholipids, and sterols are the three groups of dietary fats) |
|
|
Term
Which of the following is not an example of a triglyceride lipid?
a. Cholesterol
b. Saturated fat
c. Unsaturated fat
d. Trans fat |
|
Definition
a. Cholesterol. That is an example of a sterol. The other three (saturated, unsaturated, and trans fats are all examples of triglycerides) |
|
|
Term
| True or false: the difference between saturated and unsaturated fats is that one is sweet and the other is not. |
|
Definition
False.
Saturated fats = animal fats, process trans fats. increases total and bad cholesterol
Unsaturated fats = liquid oils. reduces total and bad cholesterol |
|
|
Term
What is not a saturated fat?
a. Animal sources
b. Tropical vegetable oils
c. Processed foods
d. Omega 3s |
|
Definition
d. Omega 3s. This is an example of an essential unsaturated fat. |
|
|
Term
| True or false: polyunsaturated fats include olive and peanut oils. |
|
Definition
False. Olive and peanut oils are a type of monounsaturated fat.
Polyunsaturated fats include Omega 6 (vegetable oil) and Omega 3 (fish oil) |
|
|
Term
| True or false. Omega 3s (polyunsaturated fat) are somewhat good, somewhat bad for you. |
|
Definition
False. Omega 3 is a good fat.
It is the Omega 6 fats where some are good, and some are not. |
|
|
Term
| Can you find monounsaturated fats in nuts? |
|
Definition
Yes. Monounsaturated fats are found in:
Canola oil
Peanut oil
Olive oil
Nuts
Margarine (w/ mono based vegetable oils) |
|
|
Term
Instead of butter, what would be a healther option to put on my toast?
a. Nothing
b. Olive oil spread
c. Jam
d. Margarine |
|
Definition
b. Olive oil (or canola oil) spread is a great replacement for butter (animal product). |
|
|
Term
| What are the four pillars of healthy eating? |
|
Definition
1. Plant-based
2. Whole foods
3. Healthy fats
4. Nutrient dense |
|
|
Term
What is the range of the ANDI (Aggregate Nutrient Density Index) scores?
a. 1-10
b. 0-1
c. 0-1000
d. 0-.500 |
|
Definition
c. 0-1000 (800 is a pretty good score!) |
|
|
Term
Protein means "of prime importance" in what language?
a. Latin
b. Greek
c. Hebrew
d. Arabic |
|
Definition
|
|
Term
What is the acronym for the essential amino acids?
a. MILLPATHVT
b. MILLIONTH
c. AMINOACID
d. BLDGBLCKS |
|
Definition
a. MILLPATHVT is the acronym for the 9 essential amino acids that cannot be made by the body so we must get them with our diet! |
|
|
Term
Building blocks for protein are called
a. Carbohydrates
b. Solubles
c. Amino acids
d. Trans fats
|
|
Definition
c. Amino acids are building blocks for protein (MILLPATHVT) |
|
|
Term
Protein has ten functions:
|
|
Definition
1. Structure (skin/hair/muscles/teeth)
2. Growth and Maintenance (builds and repairs body tissue)
3. Makes enzymes and hormones
4. Builds up the immune system
5. Hemoglobin and Myoglobin
6. Makes muscle proteins
7. Maintains pH
8. Transports other nutrients around the body
9. Water balance
10. Energy |
|
|
Term
Which of the following are examples of incomplete proteins (do not contain all essential amino acids)?
a. Fish
b. Chicken
c. Eggs
d. None of the above |
|
Definition
d. None of the above. Fish, chicken, and eggs are all animal products, which are complete proteins (foods that contain all essential amino acids)
Incomplete proteins do not contain all essential amino acids and are things like peanut butter and bread. |
|
|
Term
Where does protein digestion begin?
a. Mouth
b. Stomach
c. Bowels
d. Brain |
|
Definition
b. Stomach (this is where the enzymes start to break down) |
|
|
Term
How do we get our 9 essential amino acids (MILLPATHVT)?
a. diet
b. naturally in our body
c. the air
d. diseases |
|
Definition
|
|
Term
This measures the protein quality, balance of amino acids, and digestibility of protein in food:
a. pH level
b. PDCAAS
c. ANDI score
d. None of the above |
|
Definition
b. PDCAAS (Protein Digestibility Corrected Amino Acid Score)
This is the way amino acids are scored. |
|
|
Term
Which of the following has the highest PDCAAS ranking (% daily value for protein quality, balance of amino acids and digestibility of protein in food)?
a. Milk
b. Animal and soy products
c. Legumes
d. Grains and vegetables |
|
Definition
a. Milk (100%) this protein has a higher digestibility and therefore is a more complete protein |
|
|
Term
What is the primary use of protein?
a. Similar to carbs, to fuel the body for energy
b. Building and repairing the body
c. There is no one primary use
d. All of the above |
|
Definition
b. Protein's primary use is for building and repairing our body! |
|
|
Term
How many calories of protein are in a gram of protein?
a. 2-4
b. 4
c. .4
d. 9 |
|
Definition
|
|
Term
After you work out, which protein is most quickly absorbed?
a. steak
b. whey
c. soy
d. fish |
|
Definition
|
|
Term
| True or false: fats are absorbed in the stomach with the help of cells and have to be repackaged to move around the body as lipoproteins (a packaging system in the body). |
|
Definition
|
|
Term
| How do you calculate trans fat? |
|
Definition
| Calorie # for that person x 1% (limit of trans fat) / 9 = amount of fat in grams |
|
|
Term
If I am a pescotarian, that means my diet is:
a. Plant-based + fish
b. Plant-based only
c. Plant-based + white meat
d. None of the above |
|
Definition
| a. Pescotarian = plant-based + fish |
|
|
Term
In the middle of nowhere in Spain, I met a man who was a squatter. He survived as a fruitarian, meaning his diet was:
a. plant-based + fruits, nuts, olive oil
b. fruits only
c. anything as long as it is eaten raw
d. fruit and meat |
|
Definition
| a. Fruitarian = plant-based + fruits, nuts, olive oil |
|
|
Term
My yoga-loving friend is a strict vegan. That means that she does not eat any red meat. True or false?
|
|
Definition
| False. Vegan = having nothing to do with the consumption of any animal! Vegans do not eat animals or anything that comes from animals, they don't wear animal clothing and they don't use animal products! |
|
|
Term
What group does not practice vegetarianism?
a. Hindus
b. Pritican dieters
c. Environmental activists
d. Nomads |
|
Definition
d. Nomads are not vegetarians.
People are vegetarians for health reasons, for certain diets, if they are Seventh Day Adventists, Hindus, Buddhists, and Environmental Activists |
|
|
Term
| True or false: there are no drawbacks to being a vegetarian. |
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Definition
| False. While there are many benefits to being a vegetarian, there are drawbacks such as being deficient in calories and protein. Vegans are at risk for low calcium, iron, and certain vitamins, too. |
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Term
Cystic Fibrosis is an inherited disease that is caused by abonormal protein that prevents normal passage of chloride in and out of cells and affects your:
a. lungs and digestion
b. short-term memory
c. hair color
d. ability to process dairy |
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Definition
a. lungs and digestion
(CF causes thick, sticky mucus. lining of lungs and pancreas affected. breathing difficulties, lung infections, digestive problems. leads to nutrient deficiences, wheezing, coughing, stunted growth) |
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Term
Sickle-cell Anemia is associated most with what demographic?
a. Pacific Islander
b. Indian-American
c. African-American
d. Any |
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Definition
c. African-American
(Sickle-cell anemia is inherited from your parents) |
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Term
What disease is caused by hereditary deficiency of enzyme in the liver?
a. Lactose Intolerance
b. Sickle-cell Anemia
c. Cystic Fibrosis
d. Phenylketonuria
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Definition
d. Phenylketonuria
It accumulates in blood and tissues; very harmfult o your brain. |
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Term
What vitamin am I the most at risk for being deficient in if I'm a vegan?
a. Vitamin K
b. Vitamin B12
c. Vitamin A
d. Vitamin D |
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Definition
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Term
| How do I calculate my daily PRO needs? |
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Definition
1. Convert weight in pounds to kg
Ex: 140lbs / 2.2 (because there are 2.2 lbs/kg) = 63.6kg
2. Weight in kg x Activity Factor (given on test)
Ex: 63.6kg x 1.2 (Activity Factor of an endurance athlete) = 76.36 grams daily |
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Term
Match the # with the correct application:
a. Total recommended max unsat fat:
b. Total recommended max sat fat:
c. Total recommended trans fats:
d. Minimum grams of carbs needed to fuel the body daily:
a. 130g
b. 10%
c. 1%
d. 30% |
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Definition
a. Total recommended max unsat fat --> d. 30%
b. Total recommended max sat fat --> b. 10%
c. Total recommended trans fats --> c. 1%
d. Minimum grams of carbs needed to fuel the body daily --> a. 130g |
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