Test 3 High Yield

Question 1

what are the three energy systems of the body?

Answer 1

energy reservoir
anaerobic metabolism
aerobic metabolism

Question 2

this energy system supplies energy, drives short bursts of intense physical activity for up to 20 seconds like heaving heavy weight and requires no oxygen input?

Answer 2

energy reservoir energy system

Question 3

this energy system draws heavily on glucose and or glycogen stores

for muscles performing high intensity work

Answer 3

anaerobic energy system

Question 4

this energy system depends more heavily on fatty acids for fuel sparing glucose and conserving glycogen

fuels moderate intensity activity over a long duration

Answer 4

aerobic energy system

Question 5

this is a byproduct of anaerobic energy production?

Answer 5

lactate

Question 6

what are the three factors that affect glucose use during physical activity?

Answer 6

carb intake
intensity and duration of the activity
degree of training

Question 7

recommended carb intake for casual exercisers? low intensity

Answer 7

3-5 g/kg/day

Question 8

recommended carb intake for most athletes? moderate intensity

Answer 8

5-7 g/kg/day

Question 9

recommended carb intake for endurance athletes? moderate to high intensity 1-3 hr/day

Answer 9

6-10 g/kg/day

Question 10

recommended carb intake for ultra endurance athletes? moderate to high intensity, 4-5 hr/day

Answer 10

8-12 g/kg/day

Question 11

recommended intake of fat for endurance athletes?

Answer 11

20-35% of calories

Question 12

protein recommendation for endurance athletes?

Answer 12

1.2-1.4 g/kg/day

DRI recommend: 0.8
power athletes: 1.2-1.7

Question 13

how to avoid heat stroke?

Answer 13

drink fluids before and during activity
rest in the shade
wear lightweight clothing for sweat to evaporate

Question 14

common mineral deficiency in athletes? this type of condition due to low blood iron is seen among athletes?

endurance activities increase the release of this hormone?

Answer 14

iron; sports anemia; hepcidin - the body’s iron lowering hormone

Question 15

this vitamin maintains healthy skin, participates in cellular replication, immune function, antibody production and anti inflammatory response?

not exhaustive- immune function

Answer 15

vitamin A

Question 16

regulates immune cell response, role in antibody production?

not exhaustive- immune function

Answer 16

vitamin D

Question 17

protects against oxidative damage

not exhaustive- immune function

Answer 17

vitamin C and E

Question 18

helps maintain an effective immune response; role in antibody production

not exhaustive- immune function

Answer 18

vitamin B6

Question 19

nutrient that assists in cellular replication and specialization that support immune cell and antibody protection

not exhaustive- immune function

Answer 19

vitamin B12 and folic acid

Question 20

nutrient that protects against oxidative damage

not exhaustive- immune function

Answer 20

selenium

Question 21

nutrient that helps maintain an effective immune response and role in antibody production

not exhaustive- immune function

Answer 21

zinc

Question 22

nutrient that maintains healthy skin and other epithelial tissues

not exhaustive- immune function

Answer 22

protein

Question 23

nutrient that helps to resolve inflammation after an immune response through production of lipid mediators

not exhaustive- immune function

Answer 23

omega 3 fatty acid

Question 24

healthy blood levels

Answer 24

total blood cholesterol <200
LDL cholesterol <100
HDL cholesterol >60
triglycerides <150
BMI 18.5-24.9
Blood pressure <120/<80

Question 25

risk factors for hypertension

Answer 25

``` age genetics obesity salt intake alcohol dietary factors ```

Question 26

what is the DASH diet?

Answer 26

Dietary Approach to Stop Hypertension diet rich in fruits, vegetables, nuts, whole grains, and low fat milk products and total fat can lower blood pressure improves vascular function, lowers total cholesterol and LDL cholesterol and reduces inflammation

Question 27

how much sodium is not to exceed the DRI's recommended Tolerable intake level?

Answer 27

2300 mg per day

Question 28

this mineral may also help regulate blood pressure?

Answer 28

potassium

Question 29

what are the steps in the Cancer development process?

Answer 29

``` exposure to the carcinogen entry of the carcinogen into the cell initiation of cancer as the carcinogen acceleration by promoters that stim cancer metastasis disruption of normal body functions ```

Question 30

concerns of the FDA?

Answer 30

- Microbial foodborne illness - Natural toxins in foods - Residues in food - Nutrients in foods - Intentionally approved food additives - Genetically engineered foods

Question 31

branch of the US department of health, responsible for identifying, monitoring, and reporting foodbourne illnesses and outbreaks

Answer 31

CDC

Question 32

responsible for regulating pesticides and water quality standards

Answer 32

EPA

Question 33

developed standards of pesticide use

Answer 33

FAO

Question 34

responsible for the saftery and wholesomeness of all dietary food and supplements (EXCEPT meat, polutry, and eggs)

Answer 34

FDA

Question 35

responsible for the safety and wholesomeness of meat, poultry, and eggs

Answer 35

USDA

Question 36

what is the process for how food makes it from the farm to the plate?

Answer 36

``` farm processing transportation retail plate ```

Question 37

what are the three conditions bacteria need to thrive?

Answer 37

nutrients moisture warmth 40F-140F

Question 38

four core ways to keep food safe?

Answer 38

clean cook separate chill

Question 39

honey is a prime incubator for this bacteria?

Answer 39

Clostridium botulinum