1
,Straighterline Nutrition Final exam Flashcards 2026 |ACTUAL EXAMS |A+ GRADED 100 %
VERIFIED ANSWERS!!!
physical fitness - ANSWER-the ability to perform moderate to vigorous activity without undue fatigue
ATP (adenosine triphosphate) - ANSWER-the main energy currency for cells. Used to promote ion
pumping, enzyme activity, and muscular contraction. The immediate source of energy for body
functions.
ADP (adenosine diphosphate) - ANSWER-A breakdown product of ATP. Synthesized into ATP using
energy from foodstuffs and a phosphate group.
phosphocreatine (PCr) - ANSWER-A high-energy compound that can be used to re-form ATP. It is used
primarily during bursts of activity, such as lifting and jumping.
creatine - ANSWER-An organic (i.e. carbon containing) molecule in muscle cells that serves as a part
of a high-energy compound (termed creatingphosphate or phosphocreatine) cable of synthesizing ATP
from ADP.
The primary goal in the use of any fuel (carb, fat, protein) - ANSWER-to make ATP.
First line of defense for resupplying ATP in muscles - ANSWER-PCr (phosphocreating)
The main advantage of phosphocreatine - ANSWER-It can be activated instantly and can replenish ATP
at rates fast enough to meet the energy demands of the fastest and most powerful actions.
Disadvantage of phosphocreatine - ANSWER-Not much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ - ANSWER-anaerobic or aerobic
Anaerobic glucose breakdown - ANSWER-yields energy fast. It provides most of the energy needed for
events that require a quick burst of energy (sprints)
Disadvantage of the anaerobic breakdown of glucose - ANSWER-(1) cannot be sustained for long
periods of time and (2) the rapid accumulation of lactic acid greatly increases the acidity of the muscle.
pyruvic acid - ANSWER-a three-carbon compound formed during glucose metabolism, also called
pyruvate
lactic acid - ANSWER-A three-carbon acid formed during anaerobic cell metabolism; a partial
breakdown product of glucose; also called lactate.
2
,Aerobic glucose breakdown is a ___ energy source - ANSWER-sustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from complete glucose
metabolism - ANSWER-95%.
Products of aerobic glucose breakdown - ANSWER-carbon dioxide and water as opposed to the lactic
acid of anaerobic glucose breakdown
bonking - ANSWER-diminished mental ability as the result of blood glucose declining during exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen - ANSWER-liver (not
muscle0
____ glycogen is used to maintain blood glucose - ANSWER-liver
what is the main fuel for prolonged low-intensity activity - ANSWER-fat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? -
ANSWER-70-90%
The only fast-paced anaerobic fuel we eat is - ANSWER-carbohydrate
Slow and steady aerobid activity uses___ in addition to ___ - ANSWER-fat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. -
ANSWER-5%. 10-15% during endurance exercise.
the primary muscle fuels for weightlifting are - ANSWER-PCr and carbohydrate for the brief bursts of
energy, and fat during the resting states
Is it possible to increase muscle mass by eating protein? - ANSWER-No. Physical strain/strength
training is needed.
Estimated calories to sustain moderate activity - ANSWER-5-8 kcal/minute
Recommended carbohydrate intake for athletes - ANSWER-60% or more
Three major causes of fatigue in athletes - ANSWER-depletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading - ANSWER-high carbohydrate intake is consumed for 6 days before an athletic
event while tapering exercise duration in an attempt to increase muscle glycogen stores.
The amount of activity would be for events lasting more than 60-90 minutes so it applies to relatively
few athletes.
3
, Purpose of carbohydrate loading - ANSWER-to increase muscle glycogen stores by 50-85% over
typical conditions.
disadvantage of carbohydrate loading - ANSWER-additional water (about 3 grams) is incorporated into
the muscles along with each gram of glycogen. Additional water weight and muscle stiffness can
detract from sports performance.
consuming carbs ___ a competition provides about the same advantage as carb loading - ANSWER-
during
fat needs for athletes - ANSWER-up to 35% of calories from fat
protein needs for athletes - ANSWER-1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes - ANSWER-.8 grams per kg of body weight
heat exhaustion - ANSWER-The first stage of heat-related illness that occurs because of depletion of
blood volume from fuluid loss by the body. This increases body temperature and can lead to headache,
dizziness, muscle weakness, and visual disturbances etc.
heat crams - ANSWER-A frequent complication of heat exhaustion. They usually occur in people who
have experienced large sweat losses from exercising for several hours in a hot climate and have
consumed a large volume of water. The cramps occur in skeletal muscles and consist of contractions for
1 to 3 minutes at a time.
heat stroke - ANSWER-Heatstroke can occur when internal body temperature reaches 104 degrees F.
Seating generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system
damage may ensue, and death is likely. Often the skin of individuals who suffer heatstroke is hot and
dry.
Water vs sports drinks - ANSWER-less than 60 minutes or less than 5-6 pounds lost...water. Otherwise
sports drinks for the electrolytes and carbohydrate replacement.
hyponatremia - ANSWER-water intoxication
ergogenic - ANSWER-work-producing. An ergogenic aid is a mechanical, nutritional, psychological,
pharmacological, or physiological substance or treatment intended to directly improve exercise
performance.
What is the most potential single indicator of infant's future health - ANSWER-Birth weight
Know if overweight pregnant women should lose weight during pregnancy - ANSWER-Health care
providers advise against losing weight and advocate following a well-balanced, calorie restricted diet,
and regular exercise program in order to gain little to no weight
How are the months of pregnancy divided - ANSWER--First 3 months: 1st trimester
-Second 3 months: 2nd trimester
4
,Straighterline Nutrition Final exam Flashcards 2026 |ACTUAL EXAMS |A+ GRADED 100 %
VERIFIED ANSWERS!!!
physical fitness - ANSWER-the ability to perform moderate to vigorous activity without undue fatigue
ATP (adenosine triphosphate) - ANSWER-the main energy currency for cells. Used to promote ion
pumping, enzyme activity, and muscular contraction. The immediate source of energy for body
functions.
ADP (adenosine diphosphate) - ANSWER-A breakdown product of ATP. Synthesized into ATP using
energy from foodstuffs and a phosphate group.
phosphocreatine (PCr) - ANSWER-A high-energy compound that can be used to re-form ATP. It is used
primarily during bursts of activity, such as lifting and jumping.
creatine - ANSWER-An organic (i.e. carbon containing) molecule in muscle cells that serves as a part
of a high-energy compound (termed creatingphosphate or phosphocreatine) cable of synthesizing ATP
from ADP.
The primary goal in the use of any fuel (carb, fat, protein) - ANSWER-to make ATP.
First line of defense for resupplying ATP in muscles - ANSWER-PCr (phosphocreating)
The main advantage of phosphocreatine - ANSWER-It can be activated instantly and can replenish ATP
at rates fast enough to meet the energy demands of the fastest and most powerful actions.
Disadvantage of phosphocreatine - ANSWER-Not much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ - ANSWER-anaerobic or aerobic
Anaerobic glucose breakdown - ANSWER-yields energy fast. It provides most of the energy needed for
events that require a quick burst of energy (sprints)
Disadvantage of the anaerobic breakdown of glucose - ANSWER-(1) cannot be sustained for long
periods of time and (2) the rapid accumulation of lactic acid greatly increases the acidity of the muscle.
pyruvic acid - ANSWER-a three-carbon compound formed during glucose metabolism, also called
pyruvate
lactic acid - ANSWER-A three-carbon acid formed during anaerobic cell metabolism; a partial
breakdown product of glucose; also called lactate.
2
,Aerobic glucose breakdown is a ___ energy source - ANSWER-sustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from complete glucose
metabolism - ANSWER-95%.
Products of aerobic glucose breakdown - ANSWER-carbon dioxide and water as opposed to the lactic
acid of anaerobic glucose breakdown
bonking - ANSWER-diminished mental ability as the result of blood glucose declining during exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen - ANSWER-liver (not
muscle0
____ glycogen is used to maintain blood glucose - ANSWER-liver
what is the main fuel for prolonged low-intensity activity - ANSWER-fat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? -
ANSWER-70-90%
The only fast-paced anaerobic fuel we eat is - ANSWER-carbohydrate
Slow and steady aerobid activity uses___ in addition to ___ - ANSWER-fat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. -
ANSWER-5%. 10-15% during endurance exercise.
the primary muscle fuels for weightlifting are - ANSWER-PCr and carbohydrate for the brief bursts of
energy, and fat during the resting states
Is it possible to increase muscle mass by eating protein? - ANSWER-No. Physical strain/strength
training is needed.
Estimated calories to sustain moderate activity - ANSWER-5-8 kcal/minute
Recommended carbohydrate intake for athletes - ANSWER-60% or more
Three major causes of fatigue in athletes - ANSWER-depletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading - ANSWER-high carbohydrate intake is consumed for 6 days before an athletic
event while tapering exercise duration in an attempt to increase muscle glycogen stores.
The amount of activity would be for events lasting more than 60-90 minutes so it applies to relatively
few athletes.
3
, Purpose of carbohydrate loading - ANSWER-to increase muscle glycogen stores by 50-85% over
typical conditions.
disadvantage of carbohydrate loading - ANSWER-additional water (about 3 grams) is incorporated into
the muscles along with each gram of glycogen. Additional water weight and muscle stiffness can
detract from sports performance.
consuming carbs ___ a competition provides about the same advantage as carb loading - ANSWER-
during
fat needs for athletes - ANSWER-up to 35% of calories from fat
protein needs for athletes - ANSWER-1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes - ANSWER-.8 grams per kg of body weight
heat exhaustion - ANSWER-The first stage of heat-related illness that occurs because of depletion of
blood volume from fuluid loss by the body. This increases body temperature and can lead to headache,
dizziness, muscle weakness, and visual disturbances etc.
heat crams - ANSWER-A frequent complication of heat exhaustion. They usually occur in people who
have experienced large sweat losses from exercising for several hours in a hot climate and have
consumed a large volume of water. The cramps occur in skeletal muscles and consist of contractions for
1 to 3 minutes at a time.
heat stroke - ANSWER-Heatstroke can occur when internal body temperature reaches 104 degrees F.
Seating generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system
damage may ensue, and death is likely. Often the skin of individuals who suffer heatstroke is hot and
dry.
Water vs sports drinks - ANSWER-less than 60 minutes or less than 5-6 pounds lost...water. Otherwise
sports drinks for the electrolytes and carbohydrate replacement.
hyponatremia - ANSWER-water intoxication
ergogenic - ANSWER-work-producing. An ergogenic aid is a mechanical, nutritional, psychological,
pharmacological, or physiological substance or treatment intended to directly improve exercise
performance.
What is the most potential single indicator of infant's future health - ANSWER-Birth weight
Know if overweight pregnant women should lose weight during pregnancy - ANSWER-Health care
providers advise against losing weight and advocate following a well-balanced, calorie restricted diet,
and regular exercise program in order to gain little to no weight
How are the months of pregnancy divided - ANSWER--First 3 months: 1st trimester
-Second 3 months: 2nd trimester
4
