Nd Exam 4

Front 1

contaminated food and water were responsible for _________

Back 1

outbreaks of infectious disease in early US urbanization

Front 2

eating stimulates the release of ___________________ (serotonin)

Back 2

neurotransmitters

Front 3

what is the rapid heating of a food product to kill pathogenic microorganisms and reduce
the total number of _____________

Back 3

pasteurization; bacteria

Front 4

athletes competing in a lower weight class gives an athlete a

Back 4

mechanical advantage over a smaller stature opponent

Front 5

-water purification
-sewage treatment
-pasteurization

Back 5

technology improvements used to reduce the risk of infectious disease outbreaks

Front 6

eating stimulates the release of natural ____, including _____,

Back 6

opioids; endorphins

Front 7

greatest risk of food contamination is from ______ and ______

Back 7

bacteria and viruses

Front 8

-good health
-nutritious diet
-adequate fluid intake

Back 8

-requirements to engage in vigorous physical activity

Front 9

poisonous compounds produced by an organism that can cause disease

Back 9

toxins

Front 10

-mild and short-term changes in eating patterns
-occur in relation to a stressful event, an illness or a desire to change
diet for a variety of health and personal appearance reasons

Back 10

disordered eating

Front 11

most foodborne illness results from _______

Back 11

microbial contamination

Front 12

athletes can lose up to 22 pounds of body water in one day through what methods?

Back 12

-sauna
-exercising in a plastic sweat suit
-taking diuretic drugs

Front 13

_______ cause ~ ___ million illnesses in the US per year

Back 13

foodborne organisms; 76;

Front 14

_____ involves ________ changes associated with food restriction, binge eating, purging and weight fluctuations

Back 14

eating disorders; physiological

Front 15

______ cause about ____ deaths each year

Back 15

foodborne organisms; 5000

Front 16

physical fitness

Back 16

-ability to perform moderate to vigorous activity without undo fatigue
-especially affects fat use by the body
-as the level of physical fitness improves, more fat is used to supply energy

Front 17

-infants, children and older adults
-individuals with liver disease, diabetes, cancer, or HIV infection
-post surgical patients; individuals on immunosuppressant drugs
-pregnant women

Back 17

greater risk to foodborne illness

Front 18

anorexia nervosa and bulimia nervosa, these disorders tend to occur in females (___:1 ratio with males)

Back 18

5

Front 19

foodborne illnesses often result from the ______

Back 19

unsafe handling of food at home

Front 20

taking diuretic drugs increase ______

Back 20

water loss from the kidneys

Front 21

foods are generally ________, protein rich and have a neutral or slightly acidic pH

Back 21

moist

Front 22

eating disorders frequently develop during ______ or _____ and frequently co-occur with psychological disorders such as ____ and ______.

Back 22

adolescence or early adulthood; depression, anxiety and
substance abuse

Front 23

refrigeration tends to ______ bacterial growth

Back 23

slow (not prevent)

Front 24

-benefits of regular physical activity

Back 24

-increases cardiovascular function and improves blood lipid profile
-aids in weight loss and weight control
-increases muscle mass and strength
-improves GI tract peristalsis
-improves sleep
-reduces the risk of colon cancer, prostate cancer and likely breast cancer
-improves immune function
-increases flexibility and balance
-reduces stress and improves self-image
-strengthens bones and joints
-improves blood glucose regulation
-slows the aging process
-many adults do not practice moderate to vigorous physical activity on a regular basis
-many adults quit an exercise program within three months of initiation

Front 25

increased consumption of raw or undercooked __________ products

Back 25

animal

Front 26

psychological loss or denial of appetite followed by self-starvation

Back 26

anorexia nervosa

Front 27

increased use of ______ suppress a person’s ability to combat infectious agents

Back 27

medications

Front 28

-reduces endurance and performance (especially in hot weather)
-kidney malfunction and heat-related illness
-death is a possibility

Back 28

adverse effects of weight loss by dehydration

Front 29

more people are looking for convenient or easy to prepare foods

Back 29

reasons for food illnesses being so common

Front 30

anorexia implies a loss of ______________

Back 30

appetite

Front 31

increased _______ of food production by the food processing and restaurant industry

Back 31

centralization (reasons for food illnesses being so common)

Front 32

recommendations for staying with an exercise program

Back 32

-start slowly
-vary your activities; make it fun
-include friends and others
-set attainable goals and monitor progress
-set specific times for exercise; place it in your routine
-reward yourself for being successful in keeping up with your goals
-focus on the long-term benefits to your health

Front 33

_____ in animal _____ increases the severity of foodborne illness

Back 33

antibiotics; feed

Front 34

bulimia means “great ____________”

Back 34

great hunger

Front 35

antibiotics in animal feed increases the severity of foodborne illness

Back 35

leads to antibiotic-resistance strains of bacteria

Front 36

7% or more of total body weight for male athletes and 12% or more for female athletes

Back 36

safe body fat set by NCAA and many states

Front 37

most food preservation methods ______ free water content of the food

Back 37

decrease

Front 38

___% of adolescent or college age women suffer from ______

Back 38

4%; bulimia nervosa

Front 39

-salting
-sugar
-smoking meats
-fermentation
-drying

Back 39

popular food preservation techniques that have been used for centuries

Front 40

-regular physical activity is a vital part of a healthy lifestyle

Back 40

-ideally consisting of a total of at least 30 minutes (and preferably 60, especially if weight
loss/weight control is an issue) of aerobic activity on most (or all) days
-reduce the risk of chronic diseases (cardiovascular, obesity, Type 2 diabetes)

Front 41

_______ using certain bacteria or yeast is a practical alternative

Back 41

fermentation (food preservation)

Front 42

traditionally, most researchers have reported that eating disorders primarily affect _____ and _____

Back 42

middle- and upper-class Caucasian women

Front 43

acidic and alcoholic fermentation products minimize the _________ of other microbes

Back 43

growth (food preservation techniques)

Front 44

-to consume a diet that includes moderate to high amounts of carbohydrates
-to select a variety of foods in accordance with MyPyramid
-to include grain, starchy vegetables and fruits to provide carbohydrates to maintain liver
and muscle glycogen stores

Back 44

anyone who exercises vigorously (especially more than one hour per day) on a regular basis
needs these things

Front 45

-pasteurization
-refrigeration
-sterilization
-freezing and canning
-chemical preservation
-aseptic processing

Back 45

current food preservation techniques

Front 46

anorexic individuals think they are fat and intensely fear ______________ and weight gain

Back 46

obesity

Front 47

-sterilizes food and packaging separately before the food enters the package
-sterile milk and fruit juices are examples
-allow products to be stored for years at room temperature

Back 47

aseptic processing

Front 48

applying the dietary principles of variety, balance and moderation to your exercise plan

Back 48

-variety (different activities to exercise different muscles)
-balance (different activities that build cardiovascular endurance, muscular strength and flexibility)
-moderation (exercise to keep fit without overdoing it)

Front 49

-minimal doses of radiation used to control pathogens
-does not make the food radioactive
-radiation energy targets microbes present in the food

Back 49

food irradiation

Front 50

__% of individuals with ______ die from the disease

Back 50

10%; anorexia

Front 51

targets microbes present in the food

Back 51

radiation energy

Front 52

carbohydrate intake should be at least

Back 52

5 grams per kg of body weight

Front 53

-destroys microbial cell membranes and cell walls
-breakdown of microbial DNA
-links microbial proteins together
-limits microbial enzyme activity

Back 53

radiation energy

Front 54

_______ is the most common cause of death in anorexics

Back 54

suicide

Front 55

FDA approved the use of irradiation for raw red meat to reduce risk of ______

Back 55

E. coli

Front 56

healthy people

Back 56

-gradual increase to a goal of regular physical activity

Front 57

irradiated food, except for ____________ seasonings, must be labeled

Back 57

dried

Front 58

_________ is the most common predictor of an eating disorder

Back 58

extreme dieting

Front 59

the international symbol of food irradiation is _______

Back 59

Radura

Front 60

aerobic training and endurance athletes (over 60 minutes per day)
may require as much as

Back 60

7 grams per kg of body weight

Front 61

pose the greatest risk for foodborne illness

Back 61

bacteria

Front 62

less than 85% of expected weight or BMI of less than 17.5

Back 62

anorexia

Front 63

can directly invade the intestinal wall and produce an __________ by a toxin contained in the organism

Back 63

infection

Front 64

-older, inactive individuals or individuals with health problems

Back 64

-physician consultation before increasing physical activity
-health concerns

Front 65

____ can indirectly produce a toxin that is secreted into the food (intoxication)

Back 65

bacteria; food (intoxication)

Front 66

excessive exercise

Back 66

hypergymnasia

Front 67

bacteria do not have a ______

Back 67

nucleus

Front 68

when exercise duration approaches several hours per day
carbohydrate recommendation increases up to

Back 68

10 grams/kg of body weight

Front 69

single celled microorganisms that lack organelles

Back 69

bacteria

Front 70

possible bingeing/purging practices

Back 70

anorexia

Front 71

some require oxygen for growth (aerobes); others grow in the absence of oxygen
(anaerobes)

Back 71

bacteria

Front 72

-health concerns that need to be evaluated

Back 72

-Health Problems
-cardiovascular disease or family history
-hypertension
-diabetes or family history
-shortness of breath after mild exertion
-arthritis

Front 73

some produce endospores that resist high temperatures

Back 73

bacteria

Front 74

is found primarily (but not exclusively) in adolescent girls, starting at or around puberty

Back 74

anorexia

Front 75

________ bacteria have their optimum growth at human body temperature

Back 75

disease causing

Front 76

triathletes and marathoners should consider eating

Back 76

500 to 600 grams of carbohydrates
per day

Front 77

-______ and undercooked meats and fish
-poultry and eggs
-unpasteurized milk
-peanut butter
-food is contaminated by

Back 77

raw (susceptible foods of Salmonella)

Front 78

unrealistic expectations

Back 78

Profile of the Typical Person with Anorexia Nervosa

Front 79

-sanitary food handling practices

Back 79

preventions of salmonella

Front 80

first phase of a fitness program try to promote health

Back 80

-incorporate short periods of physical activity into the daily routine
-walking, gardening, stair climbing and house cleaning
-goal is 30 minutes per day of this moderate type of physical activity
-time may be divided into 10 minute increments
-start with short intervals and build up to a total of 30 minutes of activity
-if time constraints occur, use any small periods of time for your physical activity
-these initial activities are not very vigorous

Front 81

avoid unpasteurized raw eggs and undercooked eggs

Back 81

preventions of salmonella

Front 82

parents set high standards

Back 82

Profile of the Typical Person with Anorexia Nervosa

Front 83

proper refrigeration; thorough cooking of foods

Back 83

preventions of salmonella

Front 84

-prevents chronic fatigue
-loads muscle and liver cells with glycogen

Back 84

carbohydrate increase

Front 85

-undercooked beef (especially ground)
-yogurt
-fruits and vegetables (alfalfa sprouts)
-unpastuerized juice and milk

Back 85

susceptible foods of Escherichia coli (0157:H7

Front 86

typically manifested by an overbearing mother and an emotionally absent father

Back 86

Profile of the Typical Person with Anorexia Nervosa

Front 87

serious complication is hemolytic _______syndrome

Back 87

uremic (Escherichia coli)

Front 88

next phase involves more intense activities after you can perform physical activity for

Back 88

30
minutes per day
-allows an increase in muscle strength and muscle mass

Front 89

red blood cells are destroyed; kidney failure

Back 89

hemolytic uremic syndrome

Front 90

anorexic individuals focus of food, eating and weight instead of _________ relationships

Back 90

human

Front 91

-thorough cooking of ground beef
-avoid unpasteurized dairy products and untreated apple cider

Back 91

preventions of Escherichia coli

Front 92

athletes should obtain at least ____% of their total energy needs from carbohydrate

Back 92

60%

Front 93

lives in the intestine of healthy cattle; cattle and cattle manure are chief sources

Back 93

Escherichia coli

Front 94

_______________ becomes the life focus (obsessive)

Back 94

dieting

Front 95

found in the _________ passages and on the skin

Back 95

nasal; (Staphylococcus)

Front 96

Guidelines for Designing a Fitness Program

Back 96

warm-up
aerobic activities
strength training
stretching activities
cooldown

Front 97

______-resistant toxin produced if food is left at room temperature for long periods of time

Back 97

heat; (Staphylococcus)

Front 98

often leads to abnormal eating habits and perceptions

Back 98

Early Warning Signs of Anorexia

Front 99

-hams and poultry
-potato salad, macaroni salads and other egg-based salads
-egg products and cream-filled pastries

Back 99

susceptible foods of Staphylococcus

Front 100

-pasta and rice
-potatoes and bread
-fruit and fruit juices
-many breakfast cereals
-sports drinks that are appropriate for carbohydrate loading

Back 100

high-carbohydrate food choices

Front 101

-sanitary food handling; cover cuts on the skin
-proper refrigeration
-handwashing

Back 101

preventions of Staphylococcus

Front 102

loss of menstrual cycle (hallmark of disease)
-first signs parents notice

Back 102

amenorrhea

Front 103

-can multiply and grow at refrigeration temperatures
-one third of cases occur during pregnancy and can cause premature birth and stillbirth

Back 103

Listeria

Front 104

warm-up

Back 104

-stretching 5 to 10 minutes
-start with smaller muscle groups (arms) and work toward larger muscle groups (legs and
abdomen)
-5 to 10 minutes of low intensity exercises
-walking, slow jogging
-advantages
-warms the muscles and increases blood flow
-reduces the risk of injury
-increases the range of motion

Front 105

-______ cheeses made with unpasteurized _______
-unpasteurized milk
-uncooked processed meats such as hot dogs

Back 105

soft; milk (susceptible foods of Listeria)

Front 106

-excessive diet soft drinks (up to 20 cans)
-excessive gum chewing (sugarless)
-300 to 600 total kcals per day

Back 106

diet patterns change of anorexic nervosa

Front 107

-sanitary food handling
-avoid unpasteurized milk
-thorough cooking of foods

Back 107

preventions of Listeria

Front 108

-reduces the risk of bloating
-reduces the risk of intestinal gases

Back 108

dietary fiber during the final day of training

Front 109

bacteria produce a neurotoxin in a non-acidic, anaerobic environment

Back 109

Clostridium botulinum

Front 110

predictable effects are caused by hormonal responses to and deficient nutrient intakes from
semistarvation

Back 110

anorexic nervosa

Front 111

incorrectly ______ foods (especially corn and green beans)

Back 111

home-canned; (Clostridium botulinum)

Front 112

aerobic activities

Back 112

-recommended on a daily basis
-uses large muscle groups in rhythmic fashion
-brisk walking and running
-swimming and cycling
-cross country activities
-duration of 20 to 60 minutes (not counting warm-up or cooldown)
-frequency at least 5 days per week
-intensity 55% to 90% maximum heart rate or RPE (Rating of Perceived Exertion) of 4 or above

Front 113

-________ and corn syrup may carry bacterial endospores
-should not be given to infants less than one year of age

Back 113

honey (Clostridium botulinum)

Front 114

lowered body temperature and _________ intolerance (anorexic)

Back 114

cold

Front 115

-proper canning techniques
-avoid cans that are bent or bulging

Back 115

preventive measures of Clostridium botulinum

Front 116

maximizes the amount of energy stored in the form of muscle glycogen

Back 116

carbohydrate loading

Front 117

neurotoxic symptoms include double vision, inability to swallow, speech difficulty and progressive paralysis of the respiratory system
may be fatal

Back 117

Clostridium botulinum

Front 118

reduced production of thyroid hormones

Back 118

anorexic nervosa

Front 119

-human carriers
-raw or undercooked ______________ (oysters)
-contaminated food and water

Back 119

shellfish (Vibrio sources)

Front 120

strength training

Back 120

-resistance activities such as weight lifting, pilates, push-ups and pull-ups
-frequency of 2 to 3 days per week
-recommend 8 to 12 repetitions of 8 to 10 different exercises
-intensity enough to condition major muscle groups of both the upper and lower body

Front 121

causative agent for cholera

Back 121

Vibrio

Front 122

iron deficiency anemia can lead to further weakness

Back 122

anorexic nervosa

Front 123

-handwashing after using the bathroom
-thorough cooking of seafood
-adequate water and sewage treatment

Back 123

Vibrio preventions

Front 124

-marathons and triathlons
-cross country skiing
-soccer and tournament play basketball

Back 124

some appropriate activities for carbohydrate loading

Front 125

essentially nucleic acid (DNA or RNA) surrounded by a protein coat

Back 125

Viruses

Front 126

-down-like hairs that appear after a person has lost much body fat through semistarvation
-the hair stands erect and traps air, acting as insulation for the body to compensate
for the relative lack of body fat (that usually functions as insulation)

Back 126

lanugo

Front 127

cannot grow in food that is harvested or slaughtered

Back 127

Viruses

Front 128

stretching activities

Back 128

-important in warm-ups and cooldown
-duration of 4 repetitions of 10 to 30 seconds per muscle group
-frequency of 2 to 3 times per week and also during warm-ups and cooldown
-5 to 10 minutes during warm-up and cooldown

Front 129

require a living host cell to replicate

Back 129

Viruses

Front 130

low blood potassium increases the risk of ________ rhythm disturbances.

Back 130

heat (anorexic)

Front 131

found in the human intestinal tract and feces

Back 131

Norovirus (Norwalk virus)

Front 132

-single basketball and football games
-weight lifting
-most track and field events; walking and hiking

Back 132

some inappropriate activities for carbohydrate loading

Front 133

filter feeders and are able to filter sufficient viral amounts from (fecal) sewage contaminated water

Back 133

shellfish

Front 134

increases the risk of _______ later in life

Back 134

osteoporosis (anorexic)

Front 135

-foods prepared by infected food handlers (direct hand to food contact)
-shellfish from contaminated _____________
-fruits and vegetables contaminated during growing, harvesting and processing

Back 135

waters (sources of Norovirus (Norwalk virus)

Front 136

cooldown

Back 136

-5 to 10 minutes of low intensity activities
-5 to 10 minutes of stretching
-essential to prevent injury and soreness

Front 137

-sanitary handling and adequate cooking of food
-use pure drinking water
-adequate sewage disposal
-good personal hygiene

Back 137

Norovirus (Norwalk virus) preventions

Front 138

intervention by friends and family members

Back 138

treatment of anorexic nervosa

Front 139

-sources include fecal-oral route that contaminates food, water or shellfish
-shellfish harvested from contaminated water
-foods prepared by infected food handlers
-fruits and vegetables contaminated during growing, harvesting and processing

Back 139

hepatitis A virus

Front 140

-water is stored in muscles with extra glycogen (3 grams of water with each
gram of glycogen)
-muscle stiffness and heaviness
-increased water weight can detract from performance

Back 140

disadvantages of carbohydrate loading

Front 141

-sanitary handling of foods
-use pure drinking water
-adequate sewage disposal
-adequate cooking of foods
-handwashing after using the bathroom

Back 141

preventative measures of hepatitis A virus

Front 142

hospitalization is necessary once a person falls below ____% of expected weight, experiences acute medical problems and/or exhibits severe psychological problems or suicidal risk

Back 142

75% (anorexic nervosa)

Front 143

includes molds, mildews, yeasts and mushrooms

Back 143

fungi

Front 144

intensity describes

Back 144

how hard you are working and to what extent you can maintain that intensity over time (level of exertion)

Front 145

most are decomposers that live on dead and decomposing matter

Back 145

fungi

Front 146

the first goal is to gain the patient’s cooperation and trust in order to increase oral food intake
focus then shifts to restoring appropriate food habits
(range of 2 to 3 pounds of weight gain per week is appropriate)

Back 146

nutrition therapy for anorexia

Front 147

molds produce _______

Back 147

mycotoxins

Front 148

-diet containing up to __% of calories from fat is recommended for athletes
-monounsaturated sources (ex. canola oil) are emphasized
-saturated fat and trans fat intake should be limited

Back 148

35%;Fat Needs

Front 149

aflatoxins are a major example of a ______

Back 149

mycotoxin

Front 150

rapid changes in electrolytes and minerals in the blood associated with
refeeding can be dangerous (especially ___________, phosphorus and
magnesium)

Back 150

potassium (anorexic)

Front 151

-found on beans, grains and peanuts that have been stored in a moist place
-can cause liver and/or kidney disease

Back 151

mycotoxin (fungi)

Front 152

determine your maximum heart rate

Back 152

subtract your age from 220

Front 153

-discard foods that are contaminated with visible mold
-proper storage of susceptible foods

Back 153

preventions of fungi

Front 154

who helps the person learn to eat based on natural _____________ and satiety cues?

Back 154

registered dietician; hunger (anorexic)

Front 155

organisms that live in or on another organism and derive nourishment from that organism

Back 155

parasites

Front 156

typical protein recommendations for athletes should range from

Back 156

1.0 to 1.6 grams of protein/kg of
body weight

Front 157

Trichinella spiralis
Anisakis
tapeworms
Toxoplasma
Cryptosporidium

Back 157

examples of Parasites

Front 158

professionals have to work with anorexics to help moderate their __________ activity

Back 158

physical

Front 159

-parasitic roundworm
-found in pork, bear and other ______ game
-thorough cooking is the best prevention

Back 159

wild (Trichinella spiralis

Front 160

to establish a range of
heart rates

Back 160

multiply your maximum heart rate by 60% (0.60) and 90% (0.90)

Front 161

thorough cooking is the best prevention

Back 161

Trichinella spiralis

Front 162

after physical problems are addressed, treatment focus shifts to the underlying _______ problems

Back 162

emotional (anorexic)

Front 163

-parasitic roundworm found in raw or undercooked _________

Back 163

fish (Anisakis)

Front 164

RDA of protein

Back 164

.8 grams per kilogram of body weight for non-athletes

Front 165

thorough cooking of fish is the best prevention

Back 165

Anisakis

Front 166

therapist can utilize _____________ behavior therapy

Back 166

cognitive (anorexic)

Front 167

-parasitic flatworms
-found in raw fish, beef and pork

Back 167

tapeworms

Front 168

to determine
heart rate

Back 168

during exercise, count your pulse rate for 10 seconds and multiply by 6

Front 169

-thorough cooking of animal products

Back 169

preventative measures of tapeworms

Front 170

intervention
nutrition therapy
psychological and related therapy
family therapy

Back 170

Treatments of Anorexia Nervosa

Front 171

humans acquire the disease from ingesting contaminated meat or from fecal contamination from handling cat __________

Back 171

litter (Toxoplasma)

Front 172

PCr and carbohydrate (not extra protein) primarily fuel the body during

Back 172

strength-training activities

Front 173

-parasitic protozoan found in water and contaminated food
-can be spread in water parks and community swimming _________

Back 173

pools (Cryptosporidium)

Front 174

may play a role in treating mood changes, anxiety or psychotic symptoms

Back 174

Zyprexa (anorexia)

Front 175

(Creutzfeldt-Jakob is the human variant)

Back 175

Mad Cow Disease

Front 176

heart rate range is called

Back 176

the target zone

Front 177

proteins can turn into infectious prions leading to _________

Back 177

spongiform encephalopathy

Front 178

-may stabilize recovery in patients with anorexia who have attained 85% of their expected body weight
-prolong ___________ activity in the brain which regulates mood and feelings of satiety

Back 178

Prozac; serotonin (anorexia)

Front 179

cooking does not destroy ______

Back 179

prions

Front 180

-increases calcium loss in the urine
-leads to increased urine production (possibly compromising body hydration)
-may increase the risk of kidney stones
-a decrease in carbohydrate intake (in a high protein diet) may lead to fatigue

Back 180

problems with excessive protein intake

Front 181

dinoflagellates produce a red pigment; “red tide”

Back 181

paralytic seafood poisoning

Front 182

most common among college-aged successful females (although some high school students are at risk)

Back 182

bulimia nervosa

Front 183

some dinoflagellates produce a potent ________

Back 183

neurotoxin

Front 184

at the start of an exercise program, aim for the

Back 184

lower end of the target zone

Front 185

-maintain or increase a food’s nutritional value
-preserve freshness
-increase shelf life
-enhance flavor or appearance
-aid in processing and preparation

Back 185

the purposes of additives

Front 186

susceptible people often have genetic factors and _______ patterns that predispose them to
becoming overweight

Back 186

lifestyle

Front 187

common food additives serve the general function of _______

Back 187

preservation

Front 188

-gymnastics or other events where low body weight is crucial
-vegetarian athletes

Back 188

individuals that require balanced multivitamin and mineral supplement

Front 189

use of ______ slow the action of oxygen requiring enzymes on food surfaces

Back 189

antioxidants

Front 190

unlike anorexics, bulimia's are at or slightly above a normal ____________

Back 190

weight

Front 191

vitamin C, vitamin ____ and sulfites can act as preservatives

Back 191

E; preservatives

Front 192

Rating of Perceived Exertion (RPE) Scale

Back 192

-includes a range of 1 to 10, with each number corresponding to a subjective feeling of
exertion
-“0” is nothing (sitting at a table) while “10” is maximal effort
-goal is to aim for “4” which corresponds to “somewhat strong”

Front 193

-additives______added to foods by manufacturers
-~2800 different substances are intentionally added to foods

Back 193

directly; 2800 (intentional food additives)

Front 194

people with______recognize their behavior as abnormal

Back 194

bulimia nervosa

Front 195

-indirectly added as contamination
-environmental contamination of food ingredients
-contamination during the manufacturing process
-~______ different substances enter foods as contaminants

Back 195

10,000 (incidental food additives)

Front 196

increased ____________ use may require antioxidant protection

Back 196

oxygen

Front 197

initiated in 1958; _________Additives List

Back 197

Generally Recognized As Safe

Front 198

_______ people tend to be impulsive; expressed in a variety of behaviors

Back 198

bulimic

Front 199

the ____ is responsible for proving a substance does not belong on the GRAS list

Back 199

FDA

Front 200

convert energy from foods into ATP

Back 200

body cells

Front 201

natural chemicals may not be as safe as ______ chemicals

Back 201

synthetic

Front 202

some studies demonstrate that bulimic individuals come from _____________ families

Back 202

disengaged

Front 203

synthetic chemicals can be as safe as _______ chemicals

Back 203

natural

Front 204

diet rich in antioxidants

Back 204

-fruits and vegetables
-whole grains and vegetable oils

Front 205

highest dose of the additive with no ______ is determined on the test animals

Back 205

observable effects

Front 206

-loose rules
-too little protection
-undefined family roles
-great deal of family conflict exists

Back 206

characteristics of disengaged families (bulimia nervosa)

Front 207

maximum dosage is divided by ___ to establish a margin of safety for human use

Back 207

100

Front 208

yields ATP

Back 208

ADP + Pi + energy from foods

Front 209

if an additive is shown to cause cancer, no margin of _____________ is allowed

Back 209

safety

Front 210

-vomiting
-fasting
-strict dieting
-taking diuretics or laxatives
-excessive exercise (hypergymnasia)

Back 210

characteristics of bulimia nervosa

Front 211

-a clause to the 1958 Food Additives Amendment of the Pure Food and Drug Act
-prevents the intentional addition to foods of a compound shown to cause ________ in
lab animals or humans

Back 211

cancer (Delaney Clause)

Front 212

antioxidant systems in the body increase in activity as

Back 212

exercise training progresses

Front 213

FDA cannot ban because they are not _______ added to a food

Back 213

purposely

Front 214

erosion of __________; swollen salivary glands

Back 214

teeth (bulimia)

Front 215

substance cannot contribute to more than 1 cancer case/lifetimes of 1 million people

Back 215

incidental food additives

Front 216

the breakdown of ATP yields

Back 216

energy for cellular work + ADP + Pi

Front 217

-identify the new additive
-provide its _____________ composition
-state how the additive is manufactured
-specify lab methods to measure its presence in the food supply at the amount of intended use
-provide proof the additive will accomplish its intended purpose
-establish that the ingredient is necessary for producing a specific food product

Back 217

chemical (manufactures must provide this info to FDA before approval of food additive)

Front 218

purchase of syrup of _____(induces _______________)

Back 218

ipecac; vomiting (bulimia)

Front 219

alternative sweeteners
antimicrobial agents
antioxidants
color additives
curing and pickling agents
emulsifiers
flavors and flavoring agents
flavor enhancers
humectants
nutrient supplements
sequestrants

Back 219

Examples of common food additives

Front 220

iron is involved in oxygen transport, ____ blood cell production and energy production

Back 220

red

Front 221

-sweeten foods without adding more than a few calories
-some examples include saccharin, sucralose, aspartame and tagatose
-moderate use of these sweeteners is considered safe (except for aspartame in individuals with the
disease PKU)

Back 221

Alternative Sweeteners

Front 222

binge and purge at least ____ a week for ____ months

Back 222

twice; three (bulimia)

Front 223

-absorb moisture to keep table salt, baking soda or powdered sugar free-flowing and prevent caking and lumping
-include calcium silicate, magnesium stearate and silicon dioxide

Back 223

Anticaking Agents

Front 224

high energy bonds

Back 224

chemical bonds between the phosphates of ATP

Front 225

-inhibit mold and fungal growth
-salt, sodium benzoate, calcium propionate and sorbic acid

Back 225

Antimicrobial Agents

Front 226

may last 30 minutes to two hours

Back 226

binging

Front 227

what delays food discoloration from ____________ exposure

Back 227

oxygen; Antioxidants

Front 228

athletes on special diets such as low-calorie and vegetarian diets may be low in

Back 228

iron

Front 229

reduce rancidity from the breakdown of fats

Back 229

Antioxidants

Front 230

bulimics commonly consume high _______ convenience foods during binges (cakes, cookies, ice cream)

Back 230

carbohydrate

Front 231

-maintain the color of lunchmeats; prevent the formation of cancer-causing nitrosamines

Back 231

Antioxidants

Front 232

ATP energy is used in the cell to accomplish cellular work

Back 232

-ions pumping across membranes
-enzyme activity during cellular metabolism
-muscular contraction

Front 233

-some examples
-BHA and BHT
-vitamin C and vitamin E
-sulfites

Back 233

Antioxidants

Front 234

these foods may supply up to 3000 kcal or more during a binge

Back 234

high-carbohydrate

Front 235

make foods appealing

Back 235

Color Additives

Front 236

distance runners should pay attention to iron intake because their intense workouts may
lead to

Back 236

GI bleeding

Front 237

-salt, nitrates and nitrites
-lunch meats and other cured meats

Back 237

Curing and Pickling Agents

Front 238

___% to ___% of food energy taken in is still absorbed prior to a purge

Back 238

33% to 75% (bulimia)

Front 239

prevents Clostridium botulinum growth

Back 239

Curing and Pickling Agents

Front 240

primary goal in the use of any fuel is to

Back 240

make ATP

Front 241

nitrate and nitrite consumption linked to nitrosamine synthesis in the stomach, esophagus and colon

Back 241

Curing and Pickling Agents

Front 242

if laxatives or enemas are used, up to __% of food calories (energy) are absorbed

Back 242

90%

Front 243

some________ are cancer-causing agents (risk is low)

Back 243

nitrosamines (Curing and Pickling Agents)

Front 244

exercise causes blood plasma volume to expand (results in blood dilution)

Back 244

sports anemia

Front 245

adequate vitamin ____ reduces the risk of forming nitrosamines

Back 245

C (Curing and Pickling Agents)

Front 246

in “ ” bulimic individuals try to estimate the amount of _______ in a binge and exercise to counteract the excess

Back 246

debting; calories

Front 247

found in ice cream and mayonnaise

Back 247

Emulsifiers

Front 248

primary sources of ATP
synthesis

Back 248

-glucose (carbohydrates) and fatty acids (fat)

Front 249

monoglycerides and lecithins

Back 249

Emulsifiers

Front 250

after a binge, they usually feel __________ and depressed

Back 250

guilty (bulimia)

Front 251

suspend _______ in water to improve uniformity, smoothness and body of foods

Back 251

fat; Emulsifiers

Front 252

reduced bone density increases the risk of

Back 252

osteoporosis

Front 253

_________ due to acid content in vomit

Back 253

teeth demineralization (bulimia)

Front 254

-provide more flavor to foods
-natural and artificial flavors, sugar and corn syrup

Back 254

Flavors and Flavoring Agents

Front 255

small amount of available ATP

Back 255

resting muscle cells

Front 256

-help bring out the natural flavor of foods
-monosodium glutamate (MSG)
-found in Chinese foods and gravy mixes

Back 256

Flavor Enhancers

Front 257

majority of health problems associated with bulimia nervosa are associated with______

Back 257

vomiting

Front 258

glycerol, propylene glycol and sorbitol are examples

Back 258

Humectants

Front 259

low calcium intakes increases the risk for _________ fractures

Back 259

bone

Front 260

retain ___________, texture and flavor in candies, shredded coconut and marshmallows

Back 260

moisture; Humectants

Front 261

decrease blood _________ levels with regular vomiting or use of certain diuretics can disrupt ____ and even result in sudden death

Back 261

potassium; heart rhythms

Front 262

-enhance the nutrient content of foods
-margarine, milk and ready-to-eat breakfast cereals
-vitamin and mineral supplements

Back 262

Nutrient Supplements

Front 263

available ATP can keep a muscle cell working only about

Back 263

2 – 4 seconds

Front 264

EDTA and _________ acid are examples

Back 264

citric acid; Sequestrants

Front 265

swollen _____________ glands

Back 265

salivary (bulimia)

Front 266

bind (sequester) free ions; reduce ability of ions to cause rancidity in fat containing products

Back 266

Sequestrants

Front 267

average fluid needs for an adult are

Back 267

~9 cups/day for women and ~13 cups/day for men

Front 268

some foods contain a variety of _____ occurring substances that can cause illness

Back 268

naturally

Front 269

safrole
avidin
thiaminase
tetrodotoxin
oxalic acid
solanin
herbal teas

Back 269

Substances That Occur Naturally in Foods and Can Cause Illness

Front 270

stomach _________ and bleeding

Back 270

ulcers (bulimia)

Front 271

-found in sassafras and nutmeg
-causes cancer when consumed in high doses

Back 271

safrole

Front 272

helps resupply ATP in working cells

Back 272

phosphocreatine

Front 273

-found in raw egg whites
-prevents the absorption of the vitamin biotin

Back 273

avidin

Front 274

______ tears

Back 274

esophageal (bulimia)

Front 275

-found in raw fish, clams and mussels
-destroys the vitamin ______________

Back 275

thiamin; thiaminase

Front 276

maintain body’s ability to regulate internal body temperature and keep cool

Back 276

fluid intake

Front 277

-found in pufferfish
-causes respiratory paralysis

Back 277

tetrodotoxin

Front 278

ipecac syrup (induces vomiting)
is toxic to the __________, liver and kidneys

Back 278

heart (bulimia)

Front 279

-found in spinach
-binds _____ and iron thus limiting their absorption

Back 279

calcium; oxalic acid

Front 280

First Line of Defense for Resupplying ATP in Muscles

Back 280

Phosphocreatine (PCr)

Front 281

-___________ shoots and green spots on potato skins
-inhibits neurotransmitter action
-store potatoes in the dark to reduce the synthesis of solanine

Back 281

potato; solanine

Front 282

treatment should last at least _____ weeks

Back 282

16 (bulimia)

Front 283

heat production in contracting muscle can rise _______ above that of resting muscle

Back 283

15 to 20 times

Front 284

-contain senna or comfrey
-can cause diarrhea and liver damage

Back 284

herbal teas

Front 285

first goal is to ___________ the amount of food consumed in a binge session

Back 285

decrease (bulimia)

Front 286

a stimulant found as a natural or added ingredient in many beverages and _________________

Back 286

stimulant; chocolate (caffeine)

Front 287

high energy compound used to produce ATP

Back 287

PCr

Front 288

caffeine does not ______ in the body and is normally excreted quickly following consumption

Back 288

accumulate; excreted

Front 289

_______ improves a persons’ self-acceptance and helps one to be less concerned
about body weight

Back 289

psychotherapy

Front 290

can cause anxiety, increased heart rate, insomnia, increased urination, diarrhea and GI
discomfort if consumed in high doses

Back 290

caffeine

Front 291

an athlete should aim to replace the total amount of fluid lost during

Back 291

exercise

Front 292

regular coffee consumption has been linked to a ______ risk of colon cancer

Back 292

decreased

Front 293

______ is the only antidepressant approved by the FDA for treatment
of bulimia

Back 293

Prozac

Front 294

heavy caffeine use mildly increases the amount of ___________ in the urine

Back 294

calcium

Front 295

yields ATP + Cr

Back 295

PCr + ADP

Front 296

new research suggests that _____ may reduce the risk of developing headaches, cirrhosis of the liver, some forms of kidney stones, some nerve-related diseases and possibly aids in blood glucose regulation

Back 296

caffeine

Front 297

-correct misconceptions about food
-re-establish regular eating habits

Back 297

nutritional counseling's two main goals

Front 298

acrylamide
dioxin
lead
mercury
urethane

Back 298

Potential Environmental and Other Contaminants in Our Food Supply

Front 299

based on differences in body mass, environmental conditions, level of training, event
duration and genetics

Back 299

fluid and electrolyte needs

Front 300

children absorb lead easier than adults

Back 300

lead

Front 301

bulimics tend to eat very quickly reflecting their difficulties with ___________

Back 301

satiety

Front 302

large predatory fish can accumulate high amounts of ______

Back 302

mercury

Front 303

converted into PCr

Back 303

creatine (Cr) can accept a high energy phosphate

Front 304

forms during fermentation of certain alcoholic beverages

Back 304

urethane

Front 305

binge-eating disorder, night eating syndrome and female athlete triad

Back 305

other disordered eating patterns

Front 306

-ensure a safe and adequate food supply
-help make foods available at a reasonable cost

Back 306

beneficial effects of pesticides in food

Front 307

goal is a loss of no more than___ of body weight during exercise

Back 307

2%

Front 308

-chronic toxicity
-in humans, low concentrations of pesticides pose a danger in their cumulative
effect (over time)
-contamination of ground water supplies
-destruction of wildlife habitats
-enters and alters the food chain

Back 308

detrimental effects of pesticides in food

Front 309

defined as binge-eating episodes not accompanied by ___________ at least 2 times per week for
at least 6 months

Back 309

purging (binge-eating disorder)

Front 310

substances or mixture of substances intended to prevent, destroy, repel or mitigate any pest

Back 310

Pesticide

Front 311

if no other source of energy for ATP resupply were available,

Back 311

PCr could probably maintain
maximal muscle contractions for ~ 10 seconds

Front 312

includes insecticides, herbicides, fungicides and rodenticides

Back 312

Pesticide

Front 313

40% are ________

Back 313

males (binge eating disorder)

Front 314

EPA allows ~10,000 _____ to be used containing some 300 active ingredients

Back 314

pesticides; active

Front 315

for every pound lost, ______ of water should be consumed during exercise or immediately after exercise

Back 315

2.5 to 3 cups

Front 316

primary reason for pesticide use is ________

Back 316

economics (the use of agricultural chemicals increases production and lowers food costs)

Front 317

-eating during a specific and discrete period of time
-consuming a larger amount of food than normal
-a sense of lack of control during the binge episodes
-eating more rapidly than normal
-eating until feeling uncomfortably full

Back 317

characteristics of binge-eating disorder

Front 318

many foods contain _______ occurring chemicals that are considered toxic

Back 318

naturally

Front 319

advantages of PCr ends up as a major energy source for events
lasting about 1 minute or less

Back 319

-activated enzyme
-replenishes ATP at rates fast enough to meet energy demands of the fastest and most
powerful actions
-lifting and jumping
-throwing and sprinting

Front 320

remove the outer leaves of leafy vegetables (lettuce, cabbage)

Back 320

advice from the EPA to reduce dietary exposure to pesticides

Front 321

triggered by anxiety or ______________

Back 321

depression (binge-eating)

Front 322

-trim fat from meat, fish and poultry; remove skin from poultry and fish
-some pesticide residues will collect and concentrate in fat tissue

Back 322

advice from the EPA to reduce dietary exposure to pesticides

Front 323

after exercise, ___ cups of fluid should be consumed for every pound lost

Back 323

2.5 to 3

Front 324

consume a wide variety of foods, especially fruits, vegetables and fish

Back 324

advice from the EPA to reduce dietary exposure to pesticides

Front 325

individuals engage in binge-eating in an attempt to avoid feeling and dealing with ____ and ____

Back 325

emotional pain and anxiety

Front 326

eat smaller, rather than larger species of freshwater game fish

Back 326

advice from the EPA to reduce dietary exposure to pesticides

Front 327

disadvantages of PCr ends up as a major energy source for events
lasting about 1 minute or less

Back 327

-not enough made or stored in muscle for long-term use
-strength-training athletes are using creatine supplements in an effort to increase PCr in muscles

Front 328

avoid lawns, gardens and flower beds that have been recently treated with
pesticides/herbicides

Back 328

advice from the EPA to reduce dietary exposure to pesticides

Front 329

eat food continually over an extended time period

Back 329

grazing (binge-eating disorder))

Front 330

United States Department of Agriculture (USDA)
Environmental Protection Agency (EPA)
Food and Drug Administration (FDA)
Centers for Disease Control (CDC)

Back 330

Agencies Responsible for Monitoring the Food Supply in the United States

Front 331

improves athletic performance during endurance events or sports that require a high degree of alertness

Back 331

some studies show caffeine

Front 332

-responds to emergencies related to foodborne illness

Back 332

Centers for Disease Control (CDC)

Front 333

purging or prolonged food restrictions are ____ characteristics of binge-eating disorder

Back 333

not

Front 334

ensures the safety and wholesomeness of all foods (except meat, poultry and processed egg products) in interstate commerce

Back 334

FDA

Front 335

most useful form of carbohydrate fuel

Back 335

glucose

Front 336

controls product (food) labels

Back 336

Food and Drug Administration (FDA)

Front 337

food is used to reduce stress, produce feelings of power and well-being, avoid feelings of
intimacy with others and avoid life problems

Back 337

binge-eating disorder

Front 338

FDA regulates _________

Back 338

seafood

Front 339

can lead to shakiness, nervousness, anxiety, nausea and insomnia

Back 339

excessive caffeine consumption

Front 340

-regulates pesticides

Back 340

EPA

Front 341

use food as a _______

Back 341

coping mechanism (binge-eating disorder)

Front 342

Who establishes _________ quality standards

Back 342

water; EPA

Front 343

available to cells from the bloodstream

Back 343

glucose

Front 344

enforces wholesomeness and quality standards of agricultural products

Back 344

United States Department of Agriculture (USDA)

Front 345

binge-eating usually increases feelings of ________.

Back 345

guilt, embarrassment and shame

Front 346

control of agricultural pests by using natural predators, parasites or pathogens

Back 346

biological pest management

Front 347

diuretic effect of caffeine ____support optimal hydration

Back 347

does not

Front 348

___________ can be used to control an aphid infestation

Back 348

ladybugs

Front 349

some people that practice _______have been shaped by families that do not address and
express feelings in a healthful manner

Back 349

binge-eating

Front 350

-synthetic pesticides, fertilizers and hormones
-antibiotics
-sewage sludge
-______ engineering and irradiation

Back 350

genetic; components not allowed in the production of organic foods

Front 351

-abundant in the liver and muscle cells
-involved in the storage of glucose
-important role in blood glucose regulation

Back 351

glycogen

Front 352

consumers may opt for organic foods to encourage________ practices

Back 352

sustainable agriculture

Front 353

learn to respond to hunger rather than ______________ needs

Back 353

emotional (binge-eating disorder)

Front 354

-agricultural system that provides a secure living for farm families
-maintains the natural environment and resources
-supports the rural community
-help satisfy human food needs

Back 354

Sustainable Agriculture

Front 355

loss of body fluid and then depletion of blood volume

Back 355

heat stress causes

Front 356

-describes a growing demographic group focused on sustainable living
-many college students are joining this market segment and developing behaviors
associated with social responsibility

Back 356

LOHAS (Lifestyle of Health and Sustainability)

Front 357

Overeaters Anonymous create an environment of encouragement and __________________

Back 357

accountability (binge-eating disorder)

Front 358

defined as someone who eats food grown or produced locally or within a certain radius

Back 358

locavore

Front 359

Anaerobic Glucose Breakdown Yields Energy Fast

Back 359

-glucose is broken down into two 3-carbon molecules called pyruvic acid
-oxygen supply is limited (anaerobic condition)

Front 360

provide a partnership between local food producers and local consumers

Back 360

Community Supported Agriculture (CSA)

Front 361

characterized by evening ______________ and nighttime awakening accompanied by the ingestion
of food

Back 361

hyperphagia (night-eating syndrome)

Front 362

-select frozen and perishable foods last when shopping
-sack separately to prevent drippings from contaminating other foods
-refrigerate or freeze ASAP

Back 362

General Rules for Preventing Foodborne Illness

Front 363

sweat loss during _____ exercise ranges from 3 to 8 cups per hour

Back 363

prolonged

Front 364

-purchase only pasteurized juice, milk and cheese (especially important for pregnant women)

Back 364

General Rules for Preventing Foodborne Illness

Front 365

____ is eating more than one-_____ of the total daily calories after the evening meal

Back 365

hyperphagia; one-third

Front 366

wash hands before and after handling food with hot, soapy water for 20 seconds

Back 366

Preparing Food

Front 367

pyruvate (pyruvic acid) accumulates in the muscle cell and is converted into lactic acid

Back 367

during intense activity

Front 368

wash hands after restroom use to reduce fecal-oral contamination

Back 368

Preparing Food

Front 369

_____ rhythm of _____ intake appears to be disturbed in night eating syndrome

Back 369

circadian; food (night eating syndrome)

Front 370

microwaving sponges for 30 to 60 seconds helps to rid them of live ___________

Back 370

bacteria

Front 371

an increase in ___________ results in slower evaporation rates and sweating is ineffective

Back 371

humidity

Front 372

marinate foods in the ____________

Back 372

fridge

Front 373

women participating in appearance-based and _______________ sports

Back 373

endurane (female athlete triad)

Front 374

clean
separate
cook
refrigerate

Back 374

USDA's Fight BAC Program

Front 375

energy yield from a glucose molecule is extracted through anaerobic processes

Back 375

only 5%
-only 2 net ATPs are produced

Front 376

-choose foods processed for safety
-cook food thoroughly
-eat cooked foods immediately
-store cooked foods carefully
-reheat cooked foods thoroughly

Back 376

World Health Organization’s Golden Rules for Safe Food Preparation

Front 377

-disordered eating patterns
menstral
-compromised bone density (osteoporosis)

Back 377

Components of female athlete triad

Front 378

increased body temperature associated with dehydration is most evident when the amount of
water loss exceeds ___% of body weight

Back 378

2%

Front 379

loss of menstrual periods in female athletes results from a decrease in female reproductive
hormones especially _______________

Back 379

estrogen (female athlete triad)

Front 380

advantage of Anaerobic Glucose Breakdown

Back 380

-provides a fast re-supply of ATP (other than PCr breakdown)
-provides most of the energy needed for events that require a quick burst of energy
-useful for events ranging from about 30 seconds to 2 minutes
-examples include sprinting 400 meters or swimming 100 meters

Front 381

-reduce preoccupation with food, weight and body fat
-gradually increase food/snacks to an appropriate amount
-achieve an appropriate weight for height
-establish regular menstrual periods
-decrease training time and/or intensity by 10% to 20%

Back 381

treatment suggestions for female triad syndrome

Front 382

-headache and dizziness
-profuse sweating, nausea and vomiting
-muscle weakness and visual problems
-flushing of the skin

Back 382

common symptoms of heat exhaustion

Front 383

provide information about normal changes that occur during _______________

Back 383

puberty (preventing eating disorders)

Front 384

disadvantages of Anaerobic Glucose Breakdown

Back 384

-high rate of ATP production cannot be sustained for long periods of time
-rapid accumulation of lactic acid increases muscle acidity
-lactic acid activity thus inhibits muscle cell enzymes

Front 385

correct misconceptions about nutrition, healthy body weight and approaches to weight loss
-healthful outlook toward food and body weight

Back 385

preventing eating disorders

Front 386

treatment for heat exhaustion

Back 386

-take to a cool environment and remove excess clothing
-sponge body with tap water
-fluid replacement

Front 387

-teach basics of proper nutrition and regular physical activity in school and at ___________

Back 387

home (preventing eating disorders)

Front 388

the life of lactic acid

Back 388

-builds up in active muscle cells until it is released into the bloodstream
-the liver converts lactic acid back into glucose
-glucose reenters the bloodstream and is available for body cells

Front 389

-enhance tolerance for ____ in body weight and shape and personal food choices

Back 389

diversity (preventing eating disorders)

Front 390

occur in individuals who have experienced large sweat losses from exercising several hours
in a hot climate and consumed large amounts of water without replacing _________ losses

Back 390

sodium

Front 391

-promote healthful food practices

Back 391

preventing eating disorders

Front 392

the major fast-paced anaerobic fuel is

Back 392

carbohydrate

Front 393

focuses on __________________, as opposed to restriction and perfection

Back 393

moderation (changes to be made in society)

Front 394

heat cramps occur in ___________ muscle

Back 394

skeletal

Front 395

______ is a complex hormonal disorder and is a leading cause of ____________

Back 395

PCOS (polycystic ovary syndrome); infertility

Front 396

Sustained Energy Source

Back 396

Aerobic Glucose Breakdown

Front 397

-hormonal imbalance causes tiny cysts to surround the ______________ like a chain of pearls

Back 397

ovaries (PCOS)

Front 398

heat cramps consist of a contraction lasting ______ at a time

Back 398

1 to 3 minutes

Front 399

-difficulty losing weight
-intense cravings for carbohydrates
-irregular or absent periods
-these symptoms have a direct effect on body image and self-esteem; relationship
between PCOS and eating disorders is suspected

Back 399

signs and symptoms of PCOS

Front 400

aerobic conditions

Back 400

oxygen is available

Front 401

internal body temperature of 104oF or more

Back 401

heat stroke

Front 402

pyruvic acid enters the mitochondria of a cell

Back 402

during moderate or light exercise

Front 403

during a heat stroke __________ ceases and blood circulation is reduced

Back 403

sweating

Front 404

organelles within the cell that are sites of energy production (ATP)

Back 404

mitochondria

Front 405

during a heat stroke skin is hot and _________

Back 405

dry

Front 406

converted in the mitochondria into carbon dioxide and water

Back 406

pyruvic acid (during aerobic glucose breakdown)

Front 407

-nausea and irritability
-confusion and poor coordination
-seizures and in severe cases, coma

Back 407

heat stroke symptoms

Front 408

waste products from glucose breakdown

Back 408

carbon dioxide and water

Front 409

treatment for heat stroke

Back 409

-administer ice packs or cold water to the skin
-seek medical help

Front 410

-aerobic metabolism contributes

Back 410

95% of the ATP from glucose
-releases more energy than anaerobic processes

Front 411

sports that require less than 60 minutes of exertion or when total weight loss is less than 5 – 6
pounds the primary concern is ____ replacement

Back 411

water

Front 412

supplies energy more slowly

Back 412

aerobic

Front 413

for exercise that extends beyond 60 minutes ___________ (sodium) and carbohydrate
replacement becomes important (as well as water)

Back 413

electrolyte

Front 414

supply energy for activities lasting 2 minutes to 3 hours hours or more

Back 414

aerobic

Front 415

components of a sports drink

Back 415

water, carbohydrate, and electrolytes

Front 416

jogging or distance swimming

Back 416

endurance activities

Front 417

-include sodium, potassium and chloride
-enhance water and glucose absorption from the intestine
-stimulates thirst
-help maintain blood volume

Back 417

electrolytes in a sports drink

Front 418

lactic acid is not produced

Back 418

aerobic

Front 419

-provide glucose
-aids in flavor, encouraging individuals to drink
-helps delay fatigue during endurance sports
-typically contains 6% to 8% sugar

Back 419

carbohydrates in a sports drink

Front 420

use carbohydrate, fat and protein fuels

Back 420

slow and steady aerobic activities

Front 421

light meal supplying up to ____ kcal should be eaten ____before an endurance event

Back 421

1000; 2 to 4 hours

Front 422

Carbohydrate Feedings

Back 422

-30 to 60 grams of carbohydrates/hour
-aid in maintaining adequate blood glucose levels
-delay fatigue by 30 to 60 minutes

Front 423

prolonged exercise decreases _____ and low levels of blood glucose leads to physical and mental fatigue

Back 423

muscle glycogen stores; low levels of blood glucose

Front 424

-without blood glucose maintenance there is a

Back 424

decline in mental function

Front 425

consumption of ____ during activity is not likely to translate into better performance

Back 425

fat

Front 426

cyclists refer to diminished mental ability

Back 426

“bonking”

Front 427

carbohydrate rich foods providing about _____ grams of carbohydrate/kg should be consumed within ___ hours after endurance exercise

Back 427

1 to 2; 2

Front 428

related to a decrease in liver glycogen stores (not muscle)

Back 428

the fall of blood glucose

Front 429

muscles are very ______________ sensitive

Back 429

insulin

Front 430

carbohydrate intake during exercise is not as important in shorter events because the

Back 430

muscles do not take up much blood glucose during short-term exercise

Front 431

high-glycemic load carbohydrates contribute to _______

Back 431

glycogen synthesis

Front 432

primarily from muscle glycogen stores

Back 432

carbohydrate energy

Front 433

-availability of adequate carbohydrate
-ingestion of carbohydrate as soon as possible after completion of exercise
-selection of high-glycemic load carbohydrates

Back 433

key factors for achieving the most rapid replenishment of muscle glycogen after exercise

Front 434

The Main Fuel for Prolonged Low-Intensity Activity

Back 434

Fat

Front 435

aid is a mechanical, nutritional, psychological, pharmacological or physiological
substance or treatment intended to directly improve exercise performance

Back 435

ergogenic

Front 436

majority of stored energy is found in

Back 436

fatty acids

Front 437

-sufficient water and electrolytes
-lots of carbohydrates
-balanced and varied diet consistent with MyPyramid

Back 437

ergogenic aids

Front 438

each triglyceride (from fat stores) break down and yields

Back 438

glycerol and three fatty acid chains

Front 439

-artichoke hearts and bee pollen
-freeze-dried liver flakes and seaweed
-dried adrenal glands from cattle and consumption of salt tablets

Back 439

ineffective substances

Front 440

fatty acids are released from

Back 440

adipose tissue and enter the bloodstream

Front 441

-rationale is to increase PCr in muscles, increase ATP concentration
-may improve performance in weightlifting or sprinting
-little is known about the long-term use

Back 441

creatine

Front 442

fatty acids travel to muscle cells and are

Back 442

metabolized aerobically to yield carbon dioxide and water

Front 443

-rationale is to counter lactic acid build-up
-may be effective in wrestling
-nausea and diarrhea may occur

Back 443

sodium bicarbonate

Front 444

more fatty acids released from fat stores means

Back 444

more will be used by muscle cells

Front 445

-rationale is to increase the use of fatty acids for muscle fuel and promote
mental alertness
-may provide energy for some athletes

Back 445

caffeine

Front 446

some athletes try to increase blood fatty acid levels by consuming

Back 446

caffeine-containing
beverages

Front 447

-leucine, isoleucine and valine
-energy source if carbohydrates are depleted
-carbohydrate feeding may negate the need for BCAA supplements

Back 447

branched-chain amino acids (BCAA)

Front 448

illegal under NCAA rules if caffeine levels exceed the equivalent of

Back 448

6 – 8 cups
of coffee

Front 449

anabolic steroids
growth hormone
blood doping
GHB

Back 449

dangerous or illegal substances/practices

Front 450

fat stores tend to be

Back 450

abundant

Front 451

hormone involved in blood doping to increase RBC number

Back 451

erythropoietin

Front 452

for lengthy, moderate-paced activities fat supplies

Back 452

70% to 90% of energy required

Front 453

the fast paced (anaerobic) fuel is

Back 453

carbohydrates

Front 454

slow and steady (aerobic) activity uses much

Back 454

fat in addition to carbohydrate

Front 455

muscle cells produce more _______ and thus can burn more fat

Back 455

mitochondria

Front 456

the number of muscle capillaries increase thus

Back 456

elevating oxygen supply

Front 457

Protein: A Minor Fuel Source, Primarily for _____

Back 457

Endurance Exercise

Front 458

can be used to fuel muscle cells

Back 458

amino acids

Front 459

contributes very little to general energy needs

Back 459

protein

Front 460

protein supplies ~ 5% of ______

Back 460

the body’s general energy needs

Front 461

proteins contribute ______ in endurance exercises, especially as _____ stores decrease.

Back 461

10 %-15%; glycogen

Front 462

most of the energy supplied from protein comes from

Back 462

the metabolism of branched-chain
amino acids - isoleucine, leucine and valine

Front 463

protein not a primary fuel in ______________ exercises like weightlifting

Back 463

resistance

Front 464

primary muscle fuels for those short bursts of activity

Back 464

phosphocreatine and carbohydrate

Front 465

provides energy during the resting stages

Back 465

fat

Front 466

consuming _____, _____ foods immediately after a weight training workout enhances the muscle building effect

Back 466

high-carbohydrate, moderate-protein

Front 467

athletic performance determinants

Back 467

-athletic training
-genetic make-up
-diet can enhance and maximize athletic potential

Front 468

calorie needs depend on ______

Back 468

-depends on body size and body composition
-depends on the type of athletic training or competition

Front 469

estimates average ______ to sustain moderate activities

Back 469

5 to 8 kcals per minute

Front 470

method's to estimate athlete's body fat percentage

Back 470

-skinfold thickness
-bioelectrical impedance
-underwater weighing

Front 471

body fat ranges

Back 471

-5% to 18% for most male athletes
-17% to 28% for most female athletes

Front 472

if an athlete has too much body fat composition

Back 472

-lower food intake 200 to 500 kcals per day
-maintain a regular exercise program until desired fat % is attained

Front 473

if weight gain is required by an athlete

Back 473

-increase food intake 500 to 700 kcals per day
-mix of carbohydrate, fat and protein intake is advised
-coupled with exercise, this weight gain needs to be in the form of lean tissue
and not fat stores