HNF 150 Exam 3 Questions
and Answers All Correct
Three Basic Components for a Net Gain in Skeletal Muscle Mass - Answer- resistance
stress, caloric surplus, and positive nitrogen balance
Ideal Meal Pattern for Athletes - Answer- -breakfast: within 1 hour of wake up
-no more than 3-4 hours without eating
-pre-workout snack: 1-1.5 hours before activity; high in carbs, moderate in protein, low
in fat and fiber
-midworkout snack: high in carbohydrates, low in proteins, and low in fat and fiber
-recovery/postworkout snack: <30 minutes after workout, moderate/high in
carbohydrates, high in proteins, and low in fat and fiber
-additional snacks: during/between activities as necessary
-goal: maximize glycogen stores
Effects of Dehydration on Athletic Performance - Answer- -1-2% drop in body weight
results in thirst
-2-3% drop decreases performance, increased risk of heat illness
-3-5% drop reduces blood volume and is a health threat
Why A Nutritionally Adequate Diet is Important Before Pregnancy - Answer- -healthy
mother and uterus: energy and nutrient stores to supply developing fetus
-fertility: impacted by body weight (hormone production), physical activity,
contraceptives, environmental (heavy metals, PFAS), and diet (antioxidants, zinc,
alcohol)
Special Nutritional Needs for Pregnant Teenagers - Answer- -teenagers must eat
nutrient and calorie rich foods for healthy development
-impaired fetal growth: due to deficiencies in vitamin B12, vitamin D, folate, iron, and
calcium
-less likely to receive prenatal care
Nutrition Requirements During Pregnancy - Answer- -most important: unprocessed,
whole, nutrient-dense foods
-calories: 0 extra for 1st trimester, 350 extra for 2nd, 450 extra for 3rd
-protein: increase to at least 60g but this is often already met
-carbohydrates: at least 50% of calories
-fat: focus on omega-3 and unsaturated omega-6
, -folate: 600mg recommended, take daily supplement of 400mg, eat folate fortified and
rich foods
-calcium: 1000mg, doesn't increase during pregnancy because mother's body adapts
through increasing absorption and storage
-magnesium: slightly higher
-iron: 27mg, iron supplement recommended, absorption increases
-zinc: RDA increases
Critical Periods - Answer- time period in the first trimester (3-8 weeks) when organs
develop
-nutritional deficiencies before and after: cause improper development which can't catch
up
Food Intake Difficulties During Pregnancy - Answer- -heartburn, constipation: hormones
relax smooth muscles, small frequent meals, increase fiber, water between meals
-morning sickness: arise slowly, salt on tongue, gum and hard candy, small frequent
meals, avoid offensive odors, when nauseous do not drink citrus, milk, coffee, or tea
Recommendations for Physical Activity During Pregnancy - Answer- -continue low-
impact physical activity instead of starting
-exercises to avoid: could fall, be hit, overheat, or become dehydrated
-exercise regularly: at least 3 times a week
Low Birth Weight Definition, Causes, and Prevention - Answer- -definition: birthweight
<5.5 lbs; infant is more likely to die before 1 year and may have lower IQ or brain
impairments, short stature, and educational advantages
-causes: poor nutrition, genetics, disease conditions, substance use, and multiple births
-prevention: avoid smoking, some OTC/prescription drugs, illegal drugs, environmental
contaminants, supplement megadoses, some herbals, dieting, caffeine, and alcohol
Alcohol During Pregnancy - Answer- -recommendation: no amount or time to drink is
safe, both sexes should stop drinking as soon as they plan to become pregnant
-consequences: crosses the placenta and is toxic to the fetus, halts delivery of oxygen
through umbilical cord, slows cell division, interferes with placental transport of
nutrients, damage sperm and ovum, causes fetal brain damage
-fetal alcohol syndrome: irreversible brain damage, growth and mental retardation, facial
abnormalities, low Apgar score
Placenta - Answer- an active metabolic organ that exchanges nutrients via the umbilical
cord to the fetus and waste for the mother to excrete
-healthy and strong placenta: requires good nutrition
Neural Tube Defect - Answer- can happen if folate reserves are insufficient prior to and
very early in pregnancy, spina bifida is one type
