Ch. 8 Nutritional Readiness

Question 1

Nutritional readiness

Answer 1

Attainment of an individual nutritional strategy that supports optimal physical and cognitive function also lifelong disease and injury prevention

Question 2

Nutritional program concept has what 3 components

Answer 2

Proactive
Reactive
Active

Question 3

Proactive component

Answer 3

Foundation nutrition
Entails chronic disease prevention and immune system enhancement

Question 4

Active component

Answer 4

Operational (occupational and environmental task-specific performance) nutrition

focuses on event fueling and post event recovery and arduous environment preparedness

Question 5

Reactive component

Answer 5

Therapeutic nutrition

Centers on specific nutritional interventions to treat (as opposed to prevent) an illness, injury, or condition

Question 6

HHS

Answer 6

United States department of health and human services

Question 7

USDA

Answer 7

United States of department Agriculture

Question 8

HHS and USDA jointly publish dietary guidelines for Americans every _______years

Answer 8

5

Question 9

Dietary guilines for Americans provides

Answer 9

Evidence based food and beverage recommendations for Americans ages 2 and older

Question 10

A healthy food pattern contains

Answer 10

Variety of vegetables
Fruits
Grains
Fat free low fat dairy
Variety of proteins
Oils high in polyunsaturated and mono saturated fats

Question 11

Cabonhydrates and proteins contain how many calories

Answer 11

4 calories per gram

Question 12

Fats contain how many calories

Answer 12

9 per gram

Question 13

Alcohol contains how many calories

Answer 13

7 per gram

Question 14

Calories need per day depends on what?

Answer 14

Age
Height
Weight
Sex
Level of physical activity

Question 15

Nutrients found in vegetables

Answer 15

Dietary fiber
Potassium
Vitamin A
Vitamin C
Vitamin K
Cooper
Magnesium
Vitamin E
Vitamin B6
Folate
Iron manganese
Thiamin
Niacin
Choline

Question 16

How much juice is considered a cup of fruit?

Answer 16

8 ounces of 100% fruit juice

Question 17

How much dried fruit counts as 1 cup fruit

Answer 17

1/2 cup dried fruits

Question 18

Fruit provides what nutrients

Answer 18

Dietary fibers
Potassium
Vitamin c

Question 19

Examples of grains as single foods

Answer 19

Rice
Oatmeal
Popcorn

Question 20

Examples of grains as an ingredient

Answer 20

Breads
Cereals
Pasta

Question 21

Example of whole grains

Answer 21

Brown rice
Quinoa
Oats

Question 22

Contents of a kernel

Answer 22

Endosperm
Bran
Germ

Question 23

Refrained grains lack what?

Answer 23

Bran
Germs

Question 24

Nutrients provided from grains

Answer 24

Dietary fiber
Minerals
Vitamins

Question 25

Examples of dairy

Answer 25

Milk yogurt Cheese Fortified soy beverages

Question 26

What plants can be made into milk

Answer 26

Almond Rice Coconut

Question 27

What is the recommended amount of dairy daily?

Answer 27

3 cup-equivalent

Question 28

Nutrients from dairy

Answer 28

Calcium Phosphorus Vitamin A Vitamin D Riboflavin Vitamin B12 Protein Potassium Zinc Choline Magnesium Selenium

Question 29

Examples of protein

Answer 29

Seafood Meats Poultry Eggs Nuts Seeds soy products

Question 30

What’s the recommended protein seafood intake per week

Answer 30

8 ounce equivalent of seafood per weeks

Question 31

How many nuts are equal to 1 ounce equivalent of protein foods

Answer 31

1/2 oz of nuts

Question 32

Nutrients provided in protein

Answer 32

B vitamins Selenium Choline Phosphorus Zinc Copper Vitamin D Vitamin E

Question 33

Oils are what

Answer 33

Fats that are liquid at room temperature

Question 34

How much added sugar is recommended daily

Answer 34

10% of daily calories

Question 35

FDA

Answer 35

United States Food and Drug Administration

Question 36

How much sodium should be consumed daily?

Answer 36

Less than 2,300 milligrams a day for adults

Question 37

How much alcohol can men and women drink daily

Answer 37

Woman 1 drink Men 2 drinks

Question 38

One alcoholic drink equivalent consists of

Answer 38

12 fluid oz beer 5% alcohol 5 fluid oz of wine 12% alcohol 1.5 fluid oz 80 proof distilled spirits 40% alcohol

Question 39

Body is compromised of what?

Answer 39

Water Protein Minerals Fat

Question 40

Two-compartment model of body composition divides the body into what 2 components

Answer 40

Fat component Fat free component

Question 41

Essential fat

Answer 41

Fat in bone marrow Heart Lungs Liver Spleen Kidneys Intestines Muscles Certain tissues throughout central Beverly’s system

Question 42

Storage fat

Answer 42

Non essential body fat

Question 43

Why do women have higher essential body fat then men

Answer 43

Sex characteristic fat related to bear child

Question 44

Where is storage fat located

Answer 44

Internal organs (internal storage fat) Directly beneath the skin (subcutaneous storage fat)

Question 45

Lean body mass represents what

Answer 45

Weight of your muscles Bones Ligaments Tendons internal organs

Question 46

Examples of practical methods of assessing body composition two compartment(lean body mass and fat free mass

Answer 46

Skinfold thickness(caliper) testing Bioelectrical impedance analysis Air displacement plethysmograph Hydrostatic weighing

Question 47

Examples of practical methods of assessing body composition three compartment(lean body mass and fat free mass, bone mineral content

Answer 47

DEXA scan-dual energy X-ray absorptiometry scan

Question 48

Who should you consult with when trying to find body composition assessments

Answer 48

Registered dietitian Army wellness center

Question 49

Body mass index bmi

Answer 49

Population screening to assess health and classify within underweight, normal, overweight, obese

Question 50

BMI body mass index equation

Answer 50

BMI=weight (in kilograms)/height (in meters) squared = kg/m2

Question 51

What is a healthy amount of weight loss?

Answer 51

0.5-1 pound per week

Question 52

To prevent lean muscle loss and nutrient deficiencies how many calories should men and women consume

Answer 52

Women no less than 1200 calories Men no less than 1500 calories

Question 53

250-500 calories over typical daily intake will result in

Answer 53

Gain of 0.5-1 pound per week

Question 54

FITT principle

Answer 54

Frequency Intensity Time Type

Question 55

What contains strategies and recommendations for all aspects of performance nutrition for soldiers

Answer 55

Warfighter nutrition guide

Question 56

Before exercise diet

Answer 56

Carbohydrate rich food fluids 2-4 hours before exercise Restores liver glycogen Increase muscle glycogen stores Prevent hunger

Question 57

Before exercise meal contents

Answer 57

1-4 grams of carbs per kilo of body weight Consumed 1-4 hours before exercise

Question 58

Examples of before exercis meals 1 hour or less

Answer 58

Fruit-Apple, watermelon, peaches, oranges Or energy bar 1/2-1.5 cups(4-12 ounces) or carb electrolytes beverage

Question 59

Examples of before exercis meals 2-3 hours

Answer 59

Fresh fruit Breads 2-4 cups 16-32 ounces of carb electrolytes bev

Question 60

Examples of before exercis meals 3-4 hours

Answer 60

Fresh fruit Breads 4-7.5 cups 32-60 oz

Question 61

Examples of during exercise meals less than 45 mins

Answer 61

None

Question 62

Examples of meals during exercise at high intensity 45-75 minutes

Answer 62

Small amounts of sports drink Carbon hydrate rich snacks foods

Question 63

Examples of meals during exercise at high intensity lasting 1 to 2.5 hours

Answer 63

30-60 grams per hour

Question 64

Examples of meals during exercise at high intensity lasting 2.5 to 3 hours or longer

Answer 64

80-90 grams per hour

Question 65

After excercise meal should be

Answer 65

50-100 grams of carbs (2 grams per kilogram of body weight) 15-25 grams of high quality protein (5-9 grams per 100 grams of carbohydrates) Within 30-60 minutes after exercise to replenish glycogen stores, stimulate muscle protein synthesis, repair damage

Question 66

Fluid recommendation before exercise

Answer 66

8-16 oz 2 hours before excerise 1-2 mL per pound body weight 2 hours prior to exercise

Question 67

Fluid recommendation during exercise

Answer 67

Drink at least 4-8oz .5-1 cup every 15-20 minutes do not exceed 1.5 liters 6 cups per hour

Question 68

Fluid recommendation after exercise

Answer 68

8-16 oz 1-2 cups after 3cups per lb lost in body weight

Question 69

Electrolytes

Answer 69

Sodium, potassium Calcium Magnesium Chloride

Question 70

Oral hydration solutions are considered what class

Answer 70

Class 8

Question 71

Overhydrating

Answer 71

Can cause excessive dilution of sodium in the blood-hyponatremia

Question 72

Hyponatremia

Answer 72

Dilution of sodium in the blood

Question 73

Best sources of information on dietary supplements

Answer 73

Dietians Certified specialist in sports dietics Health care provider Pharmacist

Question 74

DSHEA

Answer 74

Dietary Supplement health and education act of 1994

Question 75

At what percent of fluid loss will the body have impaired physical performance and mood decrease appetite

Answer 75

2 %

Question 76

At what percent of fluid loss can decrease work performance by 30 percent

Answer 76

5%

Question 77

Good hydration goal

Answer 77

Urinating ecery 2-3 hours

Question 78

Physical exertion in cold calories burned a day

Answer 78

4200-5000

Question 79

During cold weather what percent of energy comes from carbs

Answer 79

50-60% of energy

Question 80

During cold weather what percent of energy comes from protein

Answer 80

10-20 percent

Question 81

During cold weather what percent of energy comes from fat

Answer 81

30-35%

Question 82

What are the nutritional concerns at high altitude?

Answer 82

Weight loss CHO intake Dehydration Oxidative stress

Question 83

Nutritional concerns for water diving

Answer 83

Energy intake Fluid intake Mineral balance Antioxidant balance

Question 84

Therapeutic nutrition

Answer 84

Use of specific nutritional interventions to treat an illness injury or nutrition related condition

Question 85

Hypertension

Answer 85

High blood pressure

Question 86

Insulin resistance

Answer 86

High blood sugar

Question 87

Dyslipidemia

Answer 87

High cholesterol or triglycerides (fat) in blood