Chapter 9: basic nutrition factors in health

Question 1

young adults in a general fitness program need this much protein

Answer 1

0.8-1.0 g/kgbw

Question 2

aerobic endurance athletes need this much protein

Answer 2

1.0-1.6 g/kgbw

Question 3

strength athletes need this much protein

Answer 3

1.4-1.7 g/kgbw

Question 4

athletes on a reduced calorie diet need this much protein

Answer 4

1.8-2.7 g/kgbw

Question 5

calories from saturated fat should be less than this percent of daily calories

Answer 5

<10%

Question 6

necessary for vision, heathly teeth, body tissues, and healthy mucous membranes and skin

Answer 6

vitamin A

Question 7

an antioxidant, coverted to vitamin A in the body

Answer 7

beta-carotene

Question 8

aids calcium absorption, helps maintain blood levels of calcium and phosphorus. Necessary for building bone mass and preventing bone loss

Answer 8

vitamin d

Question 9

an antioxidant, needed for immune functioning and metabolism

Answer 9

vitamin E

Question 10

needed for blood clotting, supports tissue and bone health

Answer 10

Vitamin K

Question 11

promotes healthy cell development, wound healing, and resistance to infections. serves as an antioxidant. necessary for converson of inactive form of folic acid to the active form. makes iron available for hemoglobin synthesis

Answer 11

vitamin c

Question 12

coenzyme for carbohydrate metabolism. needed for normal functioning of the nervous system and muscles including the heart

Answer 12

Thiamin (B1)

Question 13

coenzyme in red blood cell formation, nervous system functioning, and metabolism of carbohydrate, protein and fat. needed for vision and may help protect against cataracts

Answer 13

Riboflavin (B2)

Question 14

Coenzyme for carbohydrate, protein, and fat metabolism and proper nervous system functioning. high intakes can lower elevated cholesterol

Answer 14

niacin

Question 15

coenzyme for protein metabolism and nervous and immune system function. involved in synthesis of hormones and red blood cells

Answer 15

pyriodoxine (B6)

Question 16

needed for normal growth and development and red blood cell formation. reduces ris of neural tube birth defects. may reduce risk of heart disease and cervical dysplasia

Answer 16

folate

Question 17

vital for blood formation and healthy nervous system

Answer 17

cobalamin (B12)

Question 18

assists in the metabolism of fatty acids and utilization of B vitamins

Answer 18

Biotin

Question 19

aids in normal growth and development

Answer 19

pantothenic acid

Question 20

major electrolytes

Answer 20

sodium chloride, potassium, magnesium and calcium

Question 21

children weighing 88 pounds should drink this much, this often during training

Answer 21

5 ounces of cold water every 20 min

Question 22

adolescents weight 132 pounds should drink this much, this often durning training

Answer 22

9 ounces of cold water every 20 min