Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
physical fitness - ansthe ability to perform moderate to vigorous activity without undue
fatigue
ATP (adenosine triphosphate) - ansthe 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) - ansA breakdown product of ATP. Synthesized into ATP
using energy from foodstuffs and a phosphate group.
phosphocreatine (PCr) - ansA 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 - ansAn 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) - ansto make ATP.
First line of defense for resupplying ATP in muscles - ansPCr (phosphocreating)
The main advantage of phosphocreatine - ansIt 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 - ansNot much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ - ansanaerobic or aerobic
Anaerobic glucose breakdown - ansyields 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 - ans(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 - ansa three-carbon compound formed during glucose metabolism, also called
pyruvate
lactic acid - ansA three-carbon acid formed during anaerobic cell metabolism; a partial
breakdown product of glucose; also called lactate.
Aerobic glucose breakdown is a ___ energy source - anssustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from
complete glucose metabolism - ans95%.
Products of aerobic glucose breakdown - anscarbon dioxide and water as opposed to the
lactic acid of anaerobic glucose breakdown
bonking - ansdiminished mental ability as the result of blood glucose declining during
exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen - ansliver
(not muscle0
____ glycogen is used to maintain blood glucose - ansliver
what is the main fuel for prolonged low-intensity activity - ansfat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? -
ans70-90%
The only fast-paced anaerobic fuel we eat is - anscarbohydrate
,Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
Slow and steady aerobid activity uses___ in addition to ___ - ansfat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. -
ans5%. 10-15% during endurance exercise.
the primary muscle fuels for weightlifting are - ansPCr and carbohydrate for the brief bursts
of energy, and fat during the resting states
Is it possible to increase muscle mass by eating protein? - ansNo. Physical strain/strength
training is needed.
Estimated calories to sustain moderate activity - ans5-8 kcal/minute
Recommended carbohydrate intake for athletes - ans60% or more
Three major causes of fatigue in athletes - ansdepletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading - anshigh 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.
Purpose of carbohydrate loading - ansto increase muscle glycogen stores by 50-85% over
typical conditions.
disadvantage of carbohydrate loading - ansadditional 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 -
ansduring
fat needs for athletes - ansup to 35% of calories from fat
protein needs for athletes - ans1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes - ans.8 grams per kg of body weight
heat exhaustion - ansThe 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 - ansA 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 - ansHeatstroke 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 - ansless than 60 minutes or less than 5-6 pounds lost...water.
Otherwise sports drinks for the electrolytes and carbohydrate replacement.
hyponatremia - answater intoxication
,Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
ergogenic - answork-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 - ansBirth weight
Know if overweight pregnant women should lose weight during pregnancy - ansHealth 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 - ans-First 3 months: 1st trimester
-Second 3 months: 2nd trimester
-Third 3 months: 3rd trimester
What is the weight gain range for normal weight women - ans25-35 pounds
What is the recommended weight gain range for overweight pregnant women - ans15-25
pounds
Which nutrient is associated with developing neural tube defects? - ansFolic acid
How does pregnancy impact absorption of calcium and iron - ansThe mother absorbs more
calcium and iron for the development of the fetus. Therefore, the mother often does not get as
much calcium or iron as she should
Which nutrient need is the most difficult to meet during pregnancy - ansIron
Know advantages of breast feeding - ans-Protects against infections and illnesses
-Protects against food allergies
-Protects against some chronic diseases
Know how malnutrition in a lactating female impacts breast milk quantity and quality -
ansBoth the quantity and quality decrease
Know how nutrient demands compare between pregnant and lactation women—who needs
more calories the pregnant woman or the breastfeeding mother? - ansBreastfeeding women
need more calories than pregnant women. They need almost 500 calories extra in their diet
Know what gestational diabetes is and what the symptoms and management of it is. - ans-
Gestational diabetes is glucose intolerance with onset recognition during pregnancy
-Symptoms: High blood glucose, increased thirst, frequent urination
-Management: Diet, exercise or medication (insulin)
Know the definition of a critical period and how events like exposure to toxins and
malnutrition impact the fetus - ans-Critical periods: Finite periods during development in
which certain events occur that will have irreversible effects on later developmental stages
-Toxins will affect neural tube development
-Malnutrition can limit liver growth, cause development of type 2 diabetes later in life, or
cause hypertension
Know what pre-eclampsia is and what the symptoms are - ansPre-eclampsia is a condition
characterized by high blood pressure and protein in the urine
Stages of Embryonic and Fetal Development - ansZygote-initial product of sperm and ovum
Embryo- 2-8 weeks
Fetus- 8 weeks until
Newborn Infant
, Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
Critical Periods - ans• Times of intense development and rapid cell
division
• Cellular activities can occur only during these times
• Damage during these periods has permanent
consequences for fetus' life and health
• Critical period for neural tube development
• Between 17-30 days of gestation
embryo - ansin humans, the developing offspring inn utero from about the beginning of the
third week to the end of the eighth week after conception
infertility - ansinability of a couple to conceive after 1 year of unprotected intercourse
polycystic ovary syndrome - anscondition of hormonal imbalance(such as elevated
testosterone and insulin) in a woman that can lead to infertility, weight gain in the abdominal
region, excessive growth of body hair, and acne
trimesters - ansthree 13-14 week periods into which the normal pregnancy is divided
somewhat arbitrarily for purposes of discussion and analysis.
ovum - ansthe egg cell from which a fetus eventually develops if the egg is fertilized by a
sperm cell
fetus - ansthe developing life form from about the beginning of the ninth week after
conception until birth
placenta - ansan organ that forms in the uterus in pregnant women and through this organ,
oxygen and nutrients from the mother's blood are transferred to the fetus, and fetal wastes are
removed. it also releases hormones that maintain the state of pregnancy
zygote - ansthe fertilized ovum; the cell resulting from the union of an egg cell and sperm
until it divides
spontaneous abortion - anscessation of pregnancy and expulsion of the embryo or nonviable
fetus prior to 20 weeks' gestation. result of natural causes, such as genetic defect or
developmental problem, also called a miscarriage
lactation - ansperiod of milk secretion following pregnancy, typically called breastfeeding
gestation - ansthe period of intrauterine development of offspring, from conception to birth.
in humans, normal gestation is 38-42 weeks
fetal origins hypothesis - ansa theory that links nutritional and other environmental insults
that occur during gestation to the future health of the offspring
low birth weight - ansreferring to any infant weighing less than 2.5kg(5.5 pounds) at birth,
most commonly a result from preterm birth
preterm - ansan infant born before 37 weeks of gestation(premature)
small for gestational age - ansreferring to infants who weigh less than the expected weight for
their length of gestation. corresponds to less than 5.5 pounds in a full term newborn
congenital hypothyroidism - ansa birth defect that impairs thyroid hormone synthesis. If
untreated, can lead to mental retardation and stunting of growth
pica - ansthe practice of eating nonfood items, such as dirt, laundry starch, or clay
physiological anemis - ansnormal increase in blood volume in pregnancy that dilutes the
concentration of red blood cells, resulting in anemia. also called hemodilution
Exam
Study Guide Latest Updated
2025/2026
physical fitness - ansthe ability to perform moderate to vigorous activity without undue
fatigue
ATP (adenosine triphosphate) - ansthe 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) - ansA breakdown product of ATP. Synthesized into ATP
using energy from foodstuffs and a phosphate group.
phosphocreatine (PCr) - ansA 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 - ansAn 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) - ansto make ATP.
First line of defense for resupplying ATP in muscles - ansPCr (phosphocreating)
The main advantage of phosphocreatine - ansIt 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 - ansNot much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ - ansanaerobic or aerobic
Anaerobic glucose breakdown - ansyields 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 - ans(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 - ansa three-carbon compound formed during glucose metabolism, also called
pyruvate
lactic acid - ansA three-carbon acid formed during anaerobic cell metabolism; a partial
breakdown product of glucose; also called lactate.
Aerobic glucose breakdown is a ___ energy source - anssustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from
complete glucose metabolism - ans95%.
Products of aerobic glucose breakdown - anscarbon dioxide and water as opposed to the
lactic acid of anaerobic glucose breakdown
bonking - ansdiminished mental ability as the result of blood glucose declining during
exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen - ansliver
(not muscle0
____ glycogen is used to maintain blood glucose - ansliver
what is the main fuel for prolonged low-intensity activity - ansfat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? -
ans70-90%
The only fast-paced anaerobic fuel we eat is - anscarbohydrate
,Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
Slow and steady aerobid activity uses___ in addition to ___ - ansfat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. -
ans5%. 10-15% during endurance exercise.
the primary muscle fuels for weightlifting are - ansPCr and carbohydrate for the brief bursts
of energy, and fat during the resting states
Is it possible to increase muscle mass by eating protein? - ansNo. Physical strain/strength
training is needed.
Estimated calories to sustain moderate activity - ans5-8 kcal/minute
Recommended carbohydrate intake for athletes - ans60% or more
Three major causes of fatigue in athletes - ansdepletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading - anshigh 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.
Purpose of carbohydrate loading - ansto increase muscle glycogen stores by 50-85% over
typical conditions.
disadvantage of carbohydrate loading - ansadditional 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 -
ansduring
fat needs for athletes - ansup to 35% of calories from fat
protein needs for athletes - ans1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes - ans.8 grams per kg of body weight
heat exhaustion - ansThe 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 - ansA 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 - ansHeatstroke 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 - ansless than 60 minutes or less than 5-6 pounds lost...water.
Otherwise sports drinks for the electrolytes and carbohydrate replacement.
hyponatremia - answater intoxication
,Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
ergogenic - answork-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 - ansBirth weight
Know if overweight pregnant women should lose weight during pregnancy - ansHealth 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 - ans-First 3 months: 1st trimester
-Second 3 months: 2nd trimester
-Third 3 months: 3rd trimester
What is the weight gain range for normal weight women - ans25-35 pounds
What is the recommended weight gain range for overweight pregnant women - ans15-25
pounds
Which nutrient is associated with developing neural tube defects? - ansFolic acid
How does pregnancy impact absorption of calcium and iron - ansThe mother absorbs more
calcium and iron for the development of the fetus. Therefore, the mother often does not get as
much calcium or iron as she should
Which nutrient need is the most difficult to meet during pregnancy - ansIron
Know advantages of breast feeding - ans-Protects against infections and illnesses
-Protects against food allergies
-Protects against some chronic diseases
Know how malnutrition in a lactating female impacts breast milk quantity and quality -
ansBoth the quantity and quality decrease
Know how nutrient demands compare between pregnant and lactation women—who needs
more calories the pregnant woman or the breastfeeding mother? - ansBreastfeeding women
need more calories than pregnant women. They need almost 500 calories extra in their diet
Know what gestational diabetes is and what the symptoms and management of it is. - ans-
Gestational diabetes is glucose intolerance with onset recognition during pregnancy
-Symptoms: High blood glucose, increased thirst, frequent urination
-Management: Diet, exercise or medication (insulin)
Know the definition of a critical period and how events like exposure to toxins and
malnutrition impact the fetus - ans-Critical periods: Finite periods during development in
which certain events occur that will have irreversible effects on later developmental stages
-Toxins will affect neural tube development
-Malnutrition can limit liver growth, cause development of type 2 diabetes later in life, or
cause hypertension
Know what pre-eclampsia is and what the symptoms are - ansPre-eclampsia is a condition
characterized by high blood pressure and protein in the urine
Stages of Embryonic and Fetal Development - ansZygote-initial product of sperm and ovum
Embryo- 2-8 weeks
Fetus- 8 weeks until
Newborn Infant
, Straighterline Nutrition FINAL
Exam
Study Guide Latest Updated
2025/2026
Critical Periods - ans• Times of intense development and rapid cell
division
• Cellular activities can occur only during these times
• Damage during these periods has permanent
consequences for fetus' life and health
• Critical period for neural tube development
• Between 17-30 days of gestation
embryo - ansin humans, the developing offspring inn utero from about the beginning of the
third week to the end of the eighth week after conception
infertility - ansinability of a couple to conceive after 1 year of unprotected intercourse
polycystic ovary syndrome - anscondition of hormonal imbalance(such as elevated
testosterone and insulin) in a woman that can lead to infertility, weight gain in the abdominal
region, excessive growth of body hair, and acne
trimesters - ansthree 13-14 week periods into which the normal pregnancy is divided
somewhat arbitrarily for purposes of discussion and analysis.
ovum - ansthe egg cell from which a fetus eventually develops if the egg is fertilized by a
sperm cell
fetus - ansthe developing life form from about the beginning of the ninth week after
conception until birth
placenta - ansan organ that forms in the uterus in pregnant women and through this organ,
oxygen and nutrients from the mother's blood are transferred to the fetus, and fetal wastes are
removed. it also releases hormones that maintain the state of pregnancy
zygote - ansthe fertilized ovum; the cell resulting from the union of an egg cell and sperm
until it divides
spontaneous abortion - anscessation of pregnancy and expulsion of the embryo or nonviable
fetus prior to 20 weeks' gestation. result of natural causes, such as genetic defect or
developmental problem, also called a miscarriage
lactation - ansperiod of milk secretion following pregnancy, typically called breastfeeding
gestation - ansthe period of intrauterine development of offspring, from conception to birth.
in humans, normal gestation is 38-42 weeks
fetal origins hypothesis - ansa theory that links nutritional and other environmental insults
that occur during gestation to the future health of the offspring
low birth weight - ansreferring to any infant weighing less than 2.5kg(5.5 pounds) at birth,
most commonly a result from preterm birth
preterm - ansan infant born before 37 weeks of gestation(premature)
small for gestational age - ansreferring to infants who weigh less than the expected weight for
their length of gestation. corresponds to less than 5.5 pounds in a full term newborn
congenital hypothyroidism - ansa birth defect that impairs thyroid hormone synthesis. If
untreated, can lead to mental retardation and stunting of growth
pica - ansthe practice of eating nonfood items, such as dirt, laundry starch, or clay
physiological anemis - ansnormal increase in blood volume in pregnancy that dilutes the
concentration of red blood cells, resulting in anemia. also called hemodilution
