HLTH 645: Performance Nutrition for the Physically Active
Quiz#4: Water, Vitamins, Minerals, Diet Planning and Supplements
1. Through osmosis, water moves from areas of low solute concentration to areas of higher solute
concentration.
True
2. Which accounts for the largest amount of water loss in an athlete exercising in the heat?
Perspiration
3. Which of the following has a high potassium content?
Banana
4. The sodium in beverages and foods consumed after exercise help to ___.
replenish electrolytes lost during exercise.
5. "Exertional heat cramps" may be the result of rapid and large losses of fluid and sodium.
True
6. According to the assigned reading, which of the following is a true statement regarding sweat
in trained athletes?
They typically have higher sweat rates than sedentary individuals.
7. It is easy for athletes who train in the heat to dehydrate because the rate of water absorption
from the stomach and intestine is usually slower than the rate of loss from sweat.
True
8. The current American College of Sports Medicine recommendation for fluid intake during
exercise is ____.
to develop a customized fluid plan that considers sweat rate
9. The term voluntary dehydration refers to athletes engaged in exercise who are ____.
unable or unwilling to consume sufficient fluid to offset fluid loss
10. Which of the following is a true statement regarding sodium excretion?
Urinary sodium excretion is precisely controlled by the kidneys.
11. According to the assigned reading, it is recommended that athletes avoid caffeine-containing
beverages because of the severe negative effect these beverages have on fluid and electrolyte
balance.
False
12.The Dietary Reference Intake (DRI) for sodium is 1,500 mg daily, however, these
recommendations do NOT apply to ____.
highly active individuals who sweat heavily
13.Wearing uniforms and protective gear while exercising in the heat typically ____.
restricts the evaporation of sweat and results in body temperature rising
14. Athletes who train and perform in the water, such as swimmers and water polo players, rarely
sweat while in the water.
False
15. A beverage containing a carbohydrate concentration greater than 10 percent may be
detrimental to an athlete during exercise because ____.
gastric emptying is slowed
16.Subclinical vitamin deficiencies are well documented for nearly all vitamins.
False
17. Which of the following describes the basic function of a coenzyme?
Attaches to an enzyme and speeds up a reaction
18. High bioavailability refers to a compound that ____.
has a high degree of absorption and utilization
19.If a Tolerable Upper Intake Level (UL) has been established, it must appear on the label of a
vitamin supplement.
False
20. There is strong evidence that exercise substantially increases the need for most vitamins.
False
21. Night blindness is associated with a clinical deficiency of ____.
vitamin A
22. By law, the maximum amount that can be in one vitamin pill or tablet is the Tolerable Upper
Intake Level (UL).
False
23. Which of the following is true regarding athletes and the consumption of an adequate
amount of vitamin A from food?
Vitamin A intake generally reflects fruit and vegetable intake.
24. Sedentary individuals can meet the recommended daily intake of vitamins through food
alone, but most endurance athletes cannot because exercise accelerates the loss of vitamins.
False
25. The majority of studies conducted in athletes suggest that vitamin B12 injections boost red
blood cell production.
False
26. The vitamin contained in coenzymes necessary for oxidation-reduction reactions in the
production of ATP is ____.
riboflavin
27. The vitamin(s) associated with anemia are ____.
vitamin B12 and folic acid
28. The amount of energy (kcal) provided by the B-complex vitamins is ____.
0 kcal/g
29. Adequate mineral status is typically a reflection of ____.
consumption of a variety of nutrient-dense foods, some of which are fortified
30. According to the text, a mineral that is under substantial hormonal control is ____.
calcium
31. When adequate calcium and iron are consumed from naturally occurring food sources, it is
likely that the intake of other minerals is also adequate.
True
32. According to the text, absorption of minerals is generally ____.
low and well regulated
33. The hormone that influences proper osteoclastic activity is ____.
vitamin D (calcitrol)
34. In the United States, clinical mineral deficiencies are typically limited to iron and calcium.
True
35. There is some evidence that mineral loss may be greater in athletes than in the sedentary
population.
True
36. What effect does adequate calcium intake have on loss of calcium from bone in the time
period between attainment of peak bone mineral density and menopause?
Slows the loss of bone calcium
37.All of the following block micronutrient absorption except _____.
water
38. The two factors that best explain the increased risk for osteoporosis in elite female distance
runners are ____.
low caloric intake and low estrogen
39. According to the assigned reading, at what age does peak trabecular bone mineral density
occur (assume adequate calcium intake)?
20 to 30 years
40. The most common type of nutritional anemia is ____.
iron-deficiency anemia
41. Federal law does ensure the safety and effectiveness of all dietary supplements.
False
42. Alcohol is considered nutrient dense because it contains 7 kcal/g.
False
43. Botanicals are compounds that have been extracted from foods and then concentrated in pills
or tablets.
True
44. For underweight athletes who are not struggling with disordered eating, the general
recommendation is to increase caloric intake by approximately 500 kcal daily.
True
45. Caffeine is considered an effective weight loss agent because it helps decrease body fat.
False
46.Muscle glycogen is resynthesized at its highest rate immediately after exercise.
True
47. What micronutrient is of concern for someone following the “Paleo” diet?
Calcium
48. Nutrient density is a concept based on the relationship between ____.
essential and nonessential nutrients
49. Once an energy (kcal) goal has been established, in what order should the other nutrients be
considered?
Carbohydrate, protein, and fat
50. A lacto-ovo-vegetarian avoids which of the following foods?
Chicken breast
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