NCCPT Ch. 3 Nutrition
BMR or RMR – answer BMR (basal metabolic rate) or RMR (resting metabolic rate)
- the amount of energy expended to support the ongoing metabolic work of the body's
cells. Maintenance of body temperature, heartbeat and respiration are continuous
processes that expend energy. The energy needs for these processes mustbe met
before any calories can be used for physical activity or food digestion.
BMR typically accounts for about ____ to ____% of the body's energy supply.
a. 30-40%
b. 40-50%
c. 50-60%
d.60-70% - answerd.60-70%
The typical body can only burn about ____ lb(s) of fat per week.
a. 2
b. 4
c. 6 - answerA. 2 lbs
There are _______ calories per one gram of carbohydrate.
a. 2
b. 4
c. 6 - answerB. 4 calories
According to the American College of Sports Medicine (ACSM), carbohydrates should
comprise _____% of the body's total caloric intake for healthy individuals
a. 58%
b. 65%
c. 68% - answera. 58%
The Institute of Medicine published the recommendation that ____ to ______% of total
caloric intake should be derived from carbohydrates.
a. 35-40%
b. 45-65%
c. 65-70% - answerb. 45-65%
glycogen
,1. what is it?
2. where is it stored? - answer1. The stored energy substance produced bythe
polymerization (chaining) of glucose.
2. stored mainly in the liver and muscle tissues, as well as in other body tissues
glycogenesis - answerThe formation (synthesis) of glycogen by polymerization of
glucose
glycogenolysis - answerThe splitting of the glycogen polymer chain, which frees up
glucose
The most current RDA(recommended dietary allowance) for carbohydrates is set at
_____ grams per day for adults and children. This is based on the average minimum
amount of glucose used by the brain.
a. 130
b. 140
c. 150 - answera. 130 grams
recent guidelines from the U.S. Agriculture and Health and Human Services
departments recommend that a maximum
of ____% of daily calories should come from added sugars such as high-fructose corn
syrup.
According the National Health Service, an average male adult needs approximately
2500 calories a day. ____% of that would be 250 calories or about 60 grams of added
sugar per day.
a. 5%
b. 10%
c. 12% - answerb. 10%
True or False:
Research has shown diets high in protein and fat to be correlated with cardiovascular
disease and cancer. - answerTRUE
list 5 examples of monosaccharides - answerExamples of monosaccharides include
1. glucose (dextrose)
2. fructose (levulose)
3. galactose
4. xylose
5. ribose
the carbohydrates, disaccharides and polysaccharides must be broken down by specific
enzymes. list these 4 key enzymes - answer1. salivary and pancreatic amylase
2. maltase
,3. lactase
4. sucrase
The ____________ serve(s) as the major metabolizer and regulator of dietary
carbohydrates. This blood glucostat's job is to convert excess incoming glucose into
glycogen (glycogenesis) in times of plenty and to reconvert glycogen to glucose
(glycogenolysis) during periods of food restriction, thereby maintaining an adequate
level of glucose in the bloodstream.
a. pancreas
b. kidneys
c. liver - answerc. liver
The lack of protein in a typical individual's diet caused the body to catabolize precious
muscle tissue, if not, vital organs, as its source of protein to sustain itself. Catabolism of
muscle tissue not only makes the individual weaker, but also lowers ______________.
This is because muscle tissue requires more energy to sustain itself: the more muscle
one has, the faster the ____________________ will be. It is the body's innate defense
mechanism for conserving energy.
a. metabolism
b. glycogenesis
c. insulin secretion - answermetabolism
Each type of carbohydrate has a glycemic index, which is a number (1-100) given to
determine the rate at which the carbohydrate is broken down into glucose. The lower
the number, the 1(faster/ longer) it takes to break down, and the higher the number, the
2(faster/longer) - answer1 LONGER
2 FASTER
Low-GI foods eaten before prolonged strenuous exercise have been found to
(decrease/increase) endurance time and provide (higher/lower) concentrations of
plasma fuels (energy from the carbohydrates in the blood stream) toward the end of the
exercise - answer1. INCREASE endurance
2. HIGHER concentrations
High-GI foods are preferable when a quick supply of glucose is needed, such as after
prolonged strenuous exercise. High-GI foods can be moderated to breakdown more
slowly by adding some ___________ and __________. The GI for the meal will be
lowered and therefore converted into glucose at a slower rate.
a. carbohydrates and fat
b. protein and simple sugars
c. protein and fat - answerc. protein and fat
, list examples of low GI food sources - answer1. grass-fed beef
2. free-range chicken
3. salmon
4. cod
5. shrimp
6. soybeans
7. flaxseeds
8. nuts
9. berries
10. avocados
11. asparagus.
list examples of high GI food sources - answer1. white potatoes
2. white rice
3. baked goods
4. sweets, sodas
5. some cereals
6. Gatorade
The human body fuel stores are ___% fat, ___% protein and ___% carbohydrate
a. 50% fat, 49% protein, and 1% carbohydrate
b. 76% fat, 23% protein and 1% carbohydrate.
c. 23% fat, 76% protein, and 1% carbohydrate - answerb. 76% fat, 23% protein and 1%
carbohydrate.
Despite the fact that an athlete "hitting the wall" (term for when muscular work ceases)
may still have lots of stored fat fuel remaining, ___________________ must be present
in order for those fats to be metabolized.
a. protein
b. carbohydrates - answerB. CARBOHYDRATES
A well-trained endurance athlete can store only enough carbohydrate (in the form of
glycogen) in the muscles and liver to run for a maximum of _________
(minute(s)/hour(s) ) . Glycogen depletion occurs at an ______ to _______
(minute(s)/hour(s) ) in untrained individuals. After that, glycogen depletion causes a
dramatic plunge in performance and can cause the body to "cannibalize" itself for
survival
blank 1:
a. 50 minutes
b. 1 hour
c. 1.5 hours
d. 2 hours
blank 2:
BMR or RMR – answer BMR (basal metabolic rate) or RMR (resting metabolic rate)
- the amount of energy expended to support the ongoing metabolic work of the body's
cells. Maintenance of body temperature, heartbeat and respiration are continuous
processes that expend energy. The energy needs for these processes mustbe met
before any calories can be used for physical activity or food digestion.
BMR typically accounts for about ____ to ____% of the body's energy supply.
a. 30-40%
b. 40-50%
c. 50-60%
d.60-70% - answerd.60-70%
The typical body can only burn about ____ lb(s) of fat per week.
a. 2
b. 4
c. 6 - answerA. 2 lbs
There are _______ calories per one gram of carbohydrate.
a. 2
b. 4
c. 6 - answerB. 4 calories
According to the American College of Sports Medicine (ACSM), carbohydrates should
comprise _____% of the body's total caloric intake for healthy individuals
a. 58%
b. 65%
c. 68% - answera. 58%
The Institute of Medicine published the recommendation that ____ to ______% of total
caloric intake should be derived from carbohydrates.
a. 35-40%
b. 45-65%
c. 65-70% - answerb. 45-65%
glycogen
,1. what is it?
2. where is it stored? - answer1. The stored energy substance produced bythe
polymerization (chaining) of glucose.
2. stored mainly in the liver and muscle tissues, as well as in other body tissues
glycogenesis - answerThe formation (synthesis) of glycogen by polymerization of
glucose
glycogenolysis - answerThe splitting of the glycogen polymer chain, which frees up
glucose
The most current RDA(recommended dietary allowance) for carbohydrates is set at
_____ grams per day for adults and children. This is based on the average minimum
amount of glucose used by the brain.
a. 130
b. 140
c. 150 - answera. 130 grams
recent guidelines from the U.S. Agriculture and Health and Human Services
departments recommend that a maximum
of ____% of daily calories should come from added sugars such as high-fructose corn
syrup.
According the National Health Service, an average male adult needs approximately
2500 calories a day. ____% of that would be 250 calories or about 60 grams of added
sugar per day.
a. 5%
b. 10%
c. 12% - answerb. 10%
True or False:
Research has shown diets high in protein and fat to be correlated with cardiovascular
disease and cancer. - answerTRUE
list 5 examples of monosaccharides - answerExamples of monosaccharides include
1. glucose (dextrose)
2. fructose (levulose)
3. galactose
4. xylose
5. ribose
the carbohydrates, disaccharides and polysaccharides must be broken down by specific
enzymes. list these 4 key enzymes - answer1. salivary and pancreatic amylase
2. maltase
,3. lactase
4. sucrase
The ____________ serve(s) as the major metabolizer and regulator of dietary
carbohydrates. This blood glucostat's job is to convert excess incoming glucose into
glycogen (glycogenesis) in times of plenty and to reconvert glycogen to glucose
(glycogenolysis) during periods of food restriction, thereby maintaining an adequate
level of glucose in the bloodstream.
a. pancreas
b. kidneys
c. liver - answerc. liver
The lack of protein in a typical individual's diet caused the body to catabolize precious
muscle tissue, if not, vital organs, as its source of protein to sustain itself. Catabolism of
muscle tissue not only makes the individual weaker, but also lowers ______________.
This is because muscle tissue requires more energy to sustain itself: the more muscle
one has, the faster the ____________________ will be. It is the body's innate defense
mechanism for conserving energy.
a. metabolism
b. glycogenesis
c. insulin secretion - answermetabolism
Each type of carbohydrate has a glycemic index, which is a number (1-100) given to
determine the rate at which the carbohydrate is broken down into glucose. The lower
the number, the 1(faster/ longer) it takes to break down, and the higher the number, the
2(faster/longer) - answer1 LONGER
2 FASTER
Low-GI foods eaten before prolonged strenuous exercise have been found to
(decrease/increase) endurance time and provide (higher/lower) concentrations of
plasma fuels (energy from the carbohydrates in the blood stream) toward the end of the
exercise - answer1. INCREASE endurance
2. HIGHER concentrations
High-GI foods are preferable when a quick supply of glucose is needed, such as after
prolonged strenuous exercise. High-GI foods can be moderated to breakdown more
slowly by adding some ___________ and __________. The GI for the meal will be
lowered and therefore converted into glucose at a slower rate.
a. carbohydrates and fat
b. protein and simple sugars
c. protein and fat - answerc. protein and fat
, list examples of low GI food sources - answer1. grass-fed beef
2. free-range chicken
3. salmon
4. cod
5. shrimp
6. soybeans
7. flaxseeds
8. nuts
9. berries
10. avocados
11. asparagus.
list examples of high GI food sources - answer1. white potatoes
2. white rice
3. baked goods
4. sweets, sodas
5. some cereals
6. Gatorade
The human body fuel stores are ___% fat, ___% protein and ___% carbohydrate
a. 50% fat, 49% protein, and 1% carbohydrate
b. 76% fat, 23% protein and 1% carbohydrate.
c. 23% fat, 76% protein, and 1% carbohydrate - answerb. 76% fat, 23% protein and 1%
carbohydrate.
Despite the fact that an athlete "hitting the wall" (term for when muscular work ceases)
may still have lots of stored fat fuel remaining, ___________________ must be present
in order for those fats to be metabolized.
a. protein
b. carbohydrates - answerB. CARBOHYDRATES
A well-trained endurance athlete can store only enough carbohydrate (in the form of
glycogen) in the muscles and liver to run for a maximum of _________
(minute(s)/hour(s) ) . Glycogen depletion occurs at an ______ to _______
(minute(s)/hour(s) ) in untrained individuals. After that, glycogen depletion causes a
dramatic plunge in performance and can cause the body to "cannibalize" itself for
survival
blank 1:
a. 50 minutes
b. 1 hour
c. 1.5 hours
d. 2 hours
blank 2:
