Bio Final Ch. 10-11

The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for bodybuilders.

0.8; 1.7

Mimi, who weighs 180 pounds, is trying to figure out a reasonable daily calorie level that will help her lose weight. You suggest she apply the "10-calorie rule," which would mean she should aim for ____ calories a day to begin with, and switch to ____ calories a day after she loses 10 pounds.

1800; 1700

What is the maximum heart rate (MHR) for a person who is 30 years old?

190

Any meal should be finished at least _____ hour(s) before an athletic event.

2 to 4

For an athlete exercising at a moderate intensity, fat use as a fuel is limited until the athlete has been working out for at least ____ minutes.

20

A man with a body fat percentage of ____ or more is classified as obese.

25 percent

One pound of body fat is equal to ____ calories.

3,500

To improve cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends that an individual exercise a continuous ____ at least five times a week.

30-60 minutes

Joe weighs 225 pounds and is 6 feet tall. His BMI is ____.

30.5

On average, a woman is considered obese if she has over _____ percent body fat.

33

Which individual is most likely to succeed in her/his goal of losing weight?

Dan, who is happily married and likes his job

According to the Physical Activity Guidelines for Americans, which recommendation would be enough exercise for an adult who wants to achieve health benefits?

Five 30-minute sessions of moderate-intensity aerobic activity per week

Who probably expended the most calories during her or his workout?

Boris, who weighs 200 pounds and walked 3 miles in 1 hour

How do successful weight-loss diets really work?

By reducing food energy intake

Which component of fitness has the most impact on long-term health?

Cardiovascular endurance

Which statement about amino acid supplements is true?

Your body cannot store them and so any excess will be converted into fat.

The type of activity that relates to endurance and cardiovascular fitness is termed ____.

aerobic

When a person stops using a muscle for a period of time due to injury, illness, or neglect, the muscle will ____.

atrophy

Experts have developed the _____, which is a measurement that correlates strongly with body fat content.

body mass index

If a female athlete has irregular menstrual periods, what long-term complication could develop as a result?

osteoporosis

Bulimia nervosa may best be described as ____.

the compulsive consumption of food followed by purging

Repeatedly losing and regaining weight without engaging in regular weight-bearing exercise is unhealthy primarily because ____.

this can change body composition

Sports anemia is not true iron-deficiency anemia and is related to ____.

increased blood volume

A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is ____.

muscle cramping and fatigue

The endurance of a muscle is most accurately reflected in the ____.

muscle's performance for long periods

What is removed from excess amino acids and excreted in the urine when they are converted to fat?

nitrogen

Stephanie goes to a personal trainer who calculates her BMI to be 20. This means that she is ____.

normal weight

A person wishing to develop larger muscle should ____.

train the muscles more

Which vitamin is important for collagen formation to ensure joint integrity?

vitamin C

In the early stages of a low-carbohydrate diet, much of the lost weight is ____.

water and lean tissue

What is the physiological need to eat?

hunger

The condition in which muscles increase in size is called ____.

hypertrophy

The "rule of three" recommends that ____.

if you want to change a behavior, you might need to try the new behavior three times before you can accept it

Imagine you are the sports nutritionist for an endurance runner. What level of daily protein intake (based on desirable body weight) would you recommend for your client?

1.2 to 1.4 g/kg

Mary is trying to lose weight and realizes that if she reduces her calorie intake by only 100 calories per day below her energy needs, she will lose about ____ pounds in one year.

10

Underweight is traditionally defined as weight ____ percent or more below the appropriate weight for height.

10

Joe is 20 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

110 to 180 beats per minute

Which proportion of calories from complex carbohydrates is recommended for athletes and fitness enthusiasts?

55-60 percent

Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 3 pounds. Approximately how much water loss does this represent?

6 cups

If Tim eats enough to provide an extra 500 calories per day above his energy needs, how long will it take him to gain about one pound of body fat?

7 days

Ted changed his eating habits to lose weight 2 months ago. Yesterday, he bought a gallon of cherry ice cream because it was on sale and he needed a dessert to take to a family party next week, but then couldn't resist eating two bowls of it last night. Ted is very upset that he has "blown it" and reverted to his former overeating. What should he do now?

Forgive himself and avoid keeping ice cream in his freezer overnight in the future

Which procedure involves stapling the stomach closed near the top, leaving only a small pouch that is connected directly to the jejunum (middle section of the small intestine)?

Gastric bypass

Twins raised by adoptive parents tend to have body shapes similar to their biological parents. This supports which theory of obesity?

Genetics

Gerald has restricted his calorie intake while continuing to exercise, and has been losing 1.5 pounds per week. However, when he weighs himself at the end of week 4, he notices he has not lost any weight since last week. What does this likely mean?

Gerald's body is retaining water temporarily as part of the fat-burning process.

Exercising muscles draw their energy from what fuels?

Glucose and fatty acids

Which would be an appropriate reward for meeting weight loss goals?

Go to a theatre with friends to see a show.

What is a characteristic of the Atkins diet?

It encourages high protein intakes.

Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference?

Jonathan has lost two cups of fluid.

What is the most valid criterion by which to judge the effectiveness of a diet?

Maintenance of weight loss afterward

Lucy and Marcy are sorority sisters whose heights, weights, and ages are almost exactly the same. Lucy is studying engineering and walks several times a week for exercise. Marcy is an exercise physiology major who aspires to be a professional tennis player, and runs marathons as a hobby. How would you expect their healthful diets to differ?

Marcy needs more calories and more carbohydrates than Lucy

It is pizza night at the Murphy home and everyone has an opinion about what they should get as a topping on the pizza. Which choice would best support the Murphys in their goal of maintaining healthy weights?

Mushrooms and onions

Mice with a defective form of the ob gene tend to ____.

be overweight

Mary is looking at a menu trying to decide what to order. She is mindful of her weight, and wants to make a healthful selection. Which item would be the best choice?

Poached egg with marinara sauce

Sharon weighs 145 pounds and has tried to lose 15 pounds since 10th grade. She loses the weight without too much effort but then over the next few months she returns to her original weight. This would support which obesity theory?

Set-point

Stan sweats profusely when he works out at his college's weight room, even though the facility is always very cool inside. Why is this?

Stan's working muscles give off a lot of heat, which must then be released

Nancy wants to prevent her daughter Andrea from developing disordered eating patterns as she grows up. What should Nancy do?

Teach Andrea to eat only when she is hungry and stop when she feels full.

What is the smallest component of total energy expenditure?

Thermic effect of food

Which statement is true of athletes who eat well-balanced diets?

These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food.

Among popular diet plans, which has been mentioned as a good option in recent research because of its food variety and evidence-based principles?

Weight Watchers

Raphael, a linebacker, is starting for his school's football team at their 10:30 a.m. game on Saturday. Among the following selections, his best pre-game food choice would be ____

a breakfast of whole-grain pancakes and 16 ounces of orange juice at 7:30 a.m.

Someone with ____ but no other health conditions can safely begin a fitness program without consulting a physician.

a food allergy

The _____ refers to how quickly a person spends energy to support the involuntary processes that take place in body cells.

basal metabolic rate

Which substance stimulates fats to be released into the blood?

caffeine

A technique that can trick the body into storing extra fuel for endurance competition is known as ____.

carbohydrate loading

The diet that provides an edge in endurance competition is one that provides abundant ____.

carbohydrates

The overall improvement of the cardiovascular system is known as ____.

cardiovascular conditioning

The length of time that you can keep going with an elevated heart rate—that is, how long your heart can endure a given demand—is called ____.

cardiovascular endurance

Which of the following has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise?

carnitine

The modern human's genes date back to a time when ____.

daily physical exertion was necessary for survival

The enzyme lipoprotein lipase (LPL) ____.

determines the rate at which adipose cells store fat

Long-duration, low-intensity exercise demands energy mostly from stored ____

fat

Whether you eat hamburgers or carrot sticks, if what you eat provides excess calories, they will be turned to ____ in a few hours.

fat

A trained muscle is better equipped to use ____ for energy and can conserve its ____ supply for a longer period of time.

fat; glycogen

When a formerly sedentary person is trying to become fit, ____ is very important.

following an exercise routine consistently

Ordinarily, the brain and nerves rely on ____ for energy.

glucose

The energy source for short-duration, high-intensity activities is _____.

glucose

Ketosis occurs when ____.

glycogen has been depleted and body fat is used to nourish the brain

A possible benefit of a moderate intake of caffeine prior to an event for an endurance athlete is its _____ effect.

glycogen-sparing

A ____ diet can increase an athlete's endurance.

high-carbohydrate

What nutrient deficiency is a risk among endurance athletes?

iron

Which of the following minerals is a component of the body's oxygen-transporting system?

iron

In weight control and weight loss, the individual must be aware that "spot reducing" ____.

is not possible

In a prolonged diet or starvation, ____ helps keep the body from consuming its vital tissues for energy.

ketosis

Trends that promote obesity in the U.S. include the ____.

large amount of time children spend watching TV or playing video games

The person who wishes to gain weight often has to ___

learn to eat different foods

The ob gene produces a hormone called ____ that tells the body to stop eating when it is released from fat cells.

leptin

Basal metabolic rate is decreased by ____.

low levels of thyroid hormone

The more fit a muscle is, the ____ it draws from the blood.

more oxygen

The two factors most responsible for the epidemic of obesity are ____.

physical inactivity and excess calorie intake

What theory claims that the body tends to maintain a certain weight by means of its own internal controls?

set-point theory

Muscles respond to the overload of exercise by gaining ____.

size and strength

The basal metabolic rate can be increased by ____.

smoking

Adding about 50 mg of ____ per cup of a beverage is thought to enhance water absorption from the GI tract.

sodium

Kyle wants to improve his fitness and drop a few extra pounds. The most important thing Kyle can do to achieve these goals is to ____.

start a daily or weekly exercise routine and stick to it consistently

Fiber is undesirable right before physical exertion because it ____.

stimulates glycogen depletion

The heart rate a person must work at to achieve cardiovascular fitness is the ____.

target heart rate