CH. 11 Nutrition.

For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least

A. 20 minutes.

Which substance is promoted for quick weight loss by stimulating secretion of human growth hormone?

A. Arginine

______ has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise.

A. Carnitine

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

D. 0.8; 2.0

What is the maximum heart rate (MHR) for a person who is 45 years old?

D. 175

Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. To achieve cardiovascular endurance, it is recommended by the ACSM that Jill exercise at a moderate intensity at least ____ times per week for at least ____ minutes at a time.

D. 5; 30

Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. What is Jill's target heart rate if she wants to workout at 50 to 65 percent of her maximum heart rate?

D. 94 to 122 beats per minute

At what point during a moderate-intensity workout does the body start to use rely less on glycogen and more on fat for fuel?

D. After 20 minutes

________ is a technique that can trick the body into storing extra fuel for endurance competition.

D. Carbohydrate loading

___________ refers to 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.

D. Cardiovascular endurance

What lifestyle or health characteristic was seen in preagricultural hunters-gathers that is not seen in modern humans?

D. Daily physical exertion was necessary for survival.

What nutrient is not recommended for an athlete to eat right before physical exertion because it slows down digestion?

D. Fiber

John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. Which of the following is an example of a resistance training activity that John could do?

D. Lifting free weights

John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk recommends that John increase his protein intake by purchasing amino acid supplements. Is this a good idea?

D. No, because your body converts extra amino acids to fat

ill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. When Jill is jogging, which characteristic determines whether this activity is aerobic or anaerobic?

D. The quantity of oxygen in her muscles

A possible benefit of a moderate intake of ______ prior to an event for an endurance athlete is its glycogen-sparing effect.

D. caffeine

The effect of regular exercise on heart and lung function is known as

D. cardiorespiratory conditioning.

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

D. muscle cramping and fatigue

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

E. 30 to 60 minutes

A diet high in complex carbohydrates is the best choice to ensure full glycogen stores.

True.

A result of the anaerobic pathway only partially breaking down carbohydrates is a build-up of lactic acid.

True.

Amenorrhea is cessation of the menstrual period often associated with an energy deficit in a female athlete.

True.

An example of functional fitness training would be tai chi.

True.

As a benefit of exercise, active people may have resting pulse rates of 50 or even lower.

True.

Caffeine is a central nervous system stimulant that has been shown to increase athletic ability slightly when consumed in moderate amounts.

True.

During high-intensity training, the body requires more carbohydrate for fuel than it does during moderate-intensity work.

True.

Endurance athletes are more prone to developing mild iron deficiency.

True.

Inactivity is defined as the activity equivalent of less than 30 minutes of brisk walking each day.

True.

Increased independence in life's later years is a potential benefit of physical activity.

True.

One of the effects of cardiovascular conditioning is an increase in total blood volume.

True.

Premature skeletal maturation is a potential health risk for adolescents who use anabolic steroids.

True.

Protein breakdown dominates during heavy exercise, while muscle growth escalates after exercise.

True.

Stretching activities improve flexibility by increasing muscle and tendon elasticity and length.

True.

The flexibility of the body depends on its degree of elasticity.

True.

The needs for the B vitamins increase proportionally with energy expenditure.

True.

The new Physical Fitness Guidelines for Americans stresses that the total amount of activity carried out each week is more important than the level of the activity.

True.

Through thousands of years, human genes have adapted to support physically active lifestyles.

True.

Waiting to stretch until after your warm-up makes muscles easier to stretch because it allows blood to flow into the muscles.

True.

When an athlete "hits the wall," it means they have run out of glycogen stores.

True.

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

B. Osteoporosis

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?

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

Which statement best describes athletes who eat well-balanced diets?

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

Eating a diet that is ________ has been shown to increase an athlete's endurance.

B. abundant in carbohydrates

A muscle will _____ when a person stops using a muscle for a period of time due to injury, illness, or neglect.

B. atrophy

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

B. fat

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

B. fat; glycogen

The more fit a muscle is, the ____ it can burn for energy when oxygen is present.

B. more fat

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

B. muscle's ability to work against resistance

A person wishing to develop larger muscle should ____.

B. train the muscles more

When a marathon runner experiences the phenomenon known as "hitting the wall," what nutrient is most likely depleted?

C. Glucose

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?

C. Jonathan has lost 2 cups of fluid.

What are the body's primary fuels used during exercise?

A. Glucose and fatty acids

_______ refers to when muscles increase in size.

A. Hypertrophy

Which statement best describes amino acid supplements?

A. 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 ____.

A. aerobic

Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles' main source of energy is ____.

A. fat

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 ____.

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

It is recommended that athletes consume at least _____ of protein at each meal to satisfy the need for 1.0 to 2.0g/kg of protein per day.

B. 20 g

What percentage of U.S. adults meet muscle strength and aerobic activity guidelines?

B. 20%

John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. Which compound is an altered form of the omega-6 fatty acid linoleic acid and is falsely promoted to support lean muscle retention, weight loss, and increased exercise recovery?

B. CLA

_______ has the greatest impact on long-term health.

B. Cardiovascular endurance

food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk recommends John purchase creatine. Which statement describes a false claim attributed to this substance?

B. Creatine increases performance in long, endurance-type events.

Muscles typically have enough glycogen to fuel _____ hours of activity.

C. 1 ½ to 2

Imagine you are the sports nutritionist for college athletes. What level of daily protein intake (based on desirable body weight) would you recommend for your clients?

C. 1.2 to 2.0 g/kg

Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 2 pounds. Approximately how much water loss does this represent?

C. 4 cups

Joe is 50 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

C. 85 to 145 beats per minute

Which athlete would most likely be at risk for iron deficiency?

C. A 19-year-old female long-distance runner

Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. Which component of fitness has Jill lost if she cannot touch her toes?

C. Flexibility

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?

C. Marcy needs more calories and more carbohydrates than Lucy.

_______ is not true iron-deficiency anemia and is related to increased blood volume.

C. Sports anemia

John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk suggests that John look into anabolic steroids to give him the quickest results. What would you say to John about this?

C. Steroids can lead to liver abnormalities.

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 ____.

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

Vitamin ____ is important for collagen formation to ensure joint integrity.

C. c

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

C. following an exercise routine consistently

Short-duration, high-intensity activities are fueled primarily by ____.

C. glucose

The mineral _____ is a key component of the body's oxygen-transporting system.

C. iron

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

C. sodium

Muscles respond to the overload of exercise by gaining ____.

C. strength and endurance

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

C. target heart rate

The modern industrialized human is closely "programmed" to require and burn nearly the same number of calories per day as the pre-agricultural hunter-gatherer.

False

Being physically fit means being free of disease.

False.

Drinking sports beverages for continuous activities that last 30 to 60 minutes may enhance energy status.

False.

Even when glycogen stores are well stocked, protein contributes a large percentage to the body's fuel needs.

False.

Exercising at the maximum heart rate (MHR) is only recommended for highly trained professional athletes.

False.

More than 50 percent of athletes use a vitamin or mineral supplement due to the documented evidence that doing so improves performance.

False.

Muscle protein synthesis occurs during heavy exercise.

False.

Muscle strength is a muscle's power to keep going for long periods.

False.

The body's glycogen stores in the liver provide the primary source of glucose to muscles during physical activity.

False.

The term "fitness" describes a physical activity goal for seasoned athletes.

False.