Chapter 16: Nutrition and Fitness

flexibility

ability to move joints freely through a full and normal range of motion

physical fitness

ability to perform physical activities requiring cardiorespiratory endurance, muscle endurance, strength, and/or flexibility, typically acquired through exercise and adequate nutrition

Cardiorespiratory exercise, also known as ____________ exercise, uses oxygen and typically involves using large muscle groups during continuous activities.

aerobic

what is anaerobic energy used for?

typically used for quick, intense activities that require strength, such as lifting weights; agility and speed, such as sprinting; or a sudden burst of power, such as jumping for a slam dunk during a basketball game

Foods rich in complex carbohydrates

whole-wheat spaghetti with marinara sauce, whole-wheat pancakes, brown rice with vegetables

How much glycogen is stored in the muscles?

200-500g

physical activity

voluntary movement that results in energy expenditure

muscular endurance

ability of the muscle to produce prolonged effort

_______ is stored in the muscles and is broken down to replenish ATP stores.

CP

What activities use ATP-CP for energy?

a block start in 50-M freestyle

Glycolysis

glucose to pyruvate

atrophy

to shrink in size

What vitamins and minerals are antioxidants?

vitamins E and C and selenium

What is the recommended amount of exercise

150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic activity provides substantial health benefits for adults by reducing the risk of many chronic diseases - though as little as 60 minutes a week of moderate-intensity activity offers some health benefits -To gain additional health benefits, such as a lower risk of colon and breast cancer, up to 300 minutes (5 hours) per week of moderate-intensity physical activity

T or F: Athletes should eat immediately after training.

True

How much glycogen is stored in the liver?

60-120g

How is ATP made?

ADP is regenerated to ATP in the mitochondria of the cell when creatine phosphate donates a phosphate molecule. Creatine phosphate is a quick source of phosphate with a dual role in energy production. Energy is directly produced when the phosphate group is removed from the creatine phosphate molecule.

When the end phosphate is hydrolyzed from an _________ molecule, ADP is formed, and energy is released.

ATP

What kind of exercises use fat for energy?

At low-intensity exercise, the body uses mostly free fatty acids in the blood (released from adipose tissue), rather than fatty acids stored in muscle, for energy. During moderate-intensity exercise, the body begins to use more fatty acids from muscle triglycerides and less fatty acids released from adipose tissue.

carbohydrate loading

diet and training strategy that maximizes glycogen stores in the body before and endurance event

Frequency

how often an individual performs the activity, such as the number of times per week

What kind of exercise is carbohydrates mainly used for?

Carbohydrate is the predominant fuel used during high-intensity, short-duration, anaerobic exercise. It provides energy to the working muscle either through blood glucose, stored glycogen in the muscles and the liver, or the consumption of dietary carbohydrates

What should you consume a couple hours before exercising?

Complex carbohydrates like whole-grain rice and pasta, oatmeal, and whole wheat are ideal because they take longer to digest than simple carbohydrates and enter the bloodstream much more slowly, thereby providing a sustained source of energy.

T or F: An effective conditioning program includes components such as: frequency, intensity, time, and type of activity.

True

T or F: As little as 60 minutes of physical activity per week provides health benefits

True

T or F: Carbohydrate, fat, and protein provide energy during exercise.

True

T or F: Low- to moderate-intensity exercise uses more fat than carbohydrate for fuel.

True

T or F: Many athletes are at risk for iron deficiency.

True

T or F: The NCAA classifies caffeine as a banned substance when consumed in high amounts.

True

How is energy released from ATP?

Energy is released from ATP when the bond connecting the end phosphate is hydrolyzed from the ATP molecule, leaving adenosine diphosphate (ADP)

T or F: Athletes should take a daily vitamin and mineral supplement to improve their overall exercise performance.

False

T or F: Branched-chain amino acids, alanine, carnitine, leucine, and glutamine should be taken as individual amino acids.

False

T or F: Everyone who exercises should consume sports drinks.

False

T or F: Most people in the United States are physically fit.

False

T or F: Vitamin and mineral supplements always improve athletic performance.

False

T or F: You can never drink too much water.

False

what vitamins and minerals contribute to healthy blood cells?

Folate, vitamin B12, and iron

What is is necessary to achieve optimal fitness levels and optimal athletic performance?

Fueling your body with the proper balance of nutrients

What does the acronym FITT stand for?

Frequency, Intensity, Time, Type

How long should you rest between sets of weights?

If the goal is muscular strength then 2-3 minutes. if the goal is muscular endurance then 30 seconds or less.

How is lactate removed?

Lactate from the muscle diffuses into the blood, is picked up by the liver, and enters the Cori cycle. In the Cori cycle, lactate undergoes gluconeogenesis, is converted back to glucose, and is returned to the bloodstream to be used for energy again

what vitamins assist as coenzymes in energy metabolism.

Thiamin, riboflavin, niacin, pantothenic acid, and vitamin B6

Intensity

level of difficulty of an activity

What activities use carbohydrates for energy?

a 5-KM run, a soccer match, a marathon

How much carbohydrate should you consume 15-30 minutes before an activity to give muscles an immediate source of energy? a. 1 gram of carbohydrate per kilogram of body weight b. 2 grams of carbohydrate per kilogram of body weight c. 5 grams of carbohydrate per kilogram of body weight d. 7 grams of carbohydrate per kilogram of body weight

a. 1 gram of carbohydrate per kilogram of body weight

Which ergogenic aid can cause water retention and potentially kidney and liver problems if taken in high doses over an extended period of time? a. Creatine monohydrate b. Sodium bicarbonate c. Caffeine d. Amino acid supplements

a. Creatine monohydrate

What changes in his prepractice meals or snacks would you recommend to Greg, to improve his performance? a. Greg would need to consume smaller snacks that include both protein and carbohydrate. b. Greg would need to consume smaller, high-carbohydrate snacks. c. Greg could switch from burgers and fries to protein shakes prepractice. d. Greg would need to consume smaller, high-protein snacks.

a. Greg would need to consume smaller snacks that include both protein and carbohydrate.

__________ intake is important to athletes because of its role in transporting oxygen in blood and muscle cells. a. Iron b. Calcium c. Vitamin D d. Vitamin C

a. Iron

The primary source of ATP during anaerobic, high-intensity, short-duration exercise is a. blood glucose and muscle and liver glycogen. b. amino acids. c. CP. d. fatty acids and glycerol.

a. blood glucose and muscle

A pregame meal should be a. high in carbohydrate, low in fat. b. high in carbohydrate and high in fat. c. low in carbohydrate, high in fat. d. low in protein, high in fat.

a. high in carbohydrate, low in fat.

Which of the following would be appropriate to consume immediately before or during activity? a. sports drinks and gels b. fruit juice c. fruit milk shake d. water

a. sports drinks and gels

A small amount of _______________ can be utilized for energy production during endurance events, but their primary role is to promote muscle growth and help with repair.

amino acids

stroke volume

amount of blood pumped by the heart with each heartbeat

What activities use fat for energy?

an all-day walkathon

Your body produces energy under _____________ conditions during the first few seconds of intense exercise.

anaerobic

exercise

any type of structured or planned physical activity

What are the best types of carbohydrates to eat during and immediately after exercise?

are simple carbohydrates, such as sports drinks, bars and gels, bananas, bagels, or corn flakes, because they are absorbed and enter the bloodstream quickly, and therefore can be used immediately for energy (glucose) or to replenish glycogen stores

Which of the following is one of the five components of physical fitness? a. Hydration b. Cardiorespiratory endurance c. Stress d. Body mass index

b. Cardiorespiratory endurance

Maria is a 121-lb endurance athlete who is planning to employ carbohydrate loading before her next race. Which strategy correctly follows the guidelines for carbohydrate loading? Choose the statement below that correctly describes a good carbohydrate loading strategy for Maria. a. Two days before the event, an intake of 33 g of protein daily is adequate. b. One to three days before the event, 550 g of carbohydrate daily is recommended. c. Six days before the event, her carbohydrate intake should be 550 g per day. d. Four to six days prior to the event, Maria should consume 550 g of carbohydrate daily and decrease to 220 to 275 g of carbohydrate daily 1 to 3 days prior to the event. e. One to three days before the event, 1210 g of carbohydrate daily is recommended.

b. One to three days before the event, 550 g of carbohydrate daily is recommended.

The ergogenic aid that may decrease perception of effort by stimulating the central nervous system and improve endurance performance by sparing glycogen stores and increasing fatty-acid utilization during exercise is a. creatine. b. caffeine. c. sodium bicarbonate. d. water.

b. caffeine.

The recommended beverage for moderate- or vigorous-intensity exercise lasting more than 60 minutes is a. 100% fruit juice. b. sports drinks. c. water. d. fruit juice cocktail.

b. sports drinks.

cardiorespiratory endurance

body's ability to sustain cardiorespiratory exercise for a prolonged period of time

The more intense your workout, the more your body relies on carbohydrates to fuel it. Duration and intensity affect the degree to which carbohydrates and fat contribute to overall energy production. Review the following statements on the effect that intensity and duration have on glucose and glycogen use and select all those that apply. a. Blood glucose and muscle glycogen contribute less than a third of the energy needed to sustain high-intensity exercises. b. Stored muscle glycogen is not used for energy during low- to moderate-intensity physical activity. c. Completely depleting your glycogen stores will result in "hitting the wall." d. Lactate can be used for energy.

c. Completely depleting your glycogen stores will result in "hitting the wall." d. Lactate can be used for energy.

Which of the following statements about creatine is true? a. Creatine appears to increase a person's risk of heart disease. b. Creatine appears to enhance performance in aerobic exercise. c. Creatine appears to increase performance in high-intensity, short-duration exercise. d. Creatine is stored in the liver.

c. Creatine appears to increase performance in high-intensity, short-duration exercise.

During the first few minutes of physical activity the body relies on anaerobic energy production from ATP and what other high-energy molecule? a. Adenosine phosphate b. GTP c. Creatine phosphate d. GMP

c. Creatine phosphate

Do you think eating a high-fat meal before basketball practice was the reason Greg felt tired and cranky afterward? a. Yes, because Greg did not drink enough water with the high-fat meal to prevent dehydration. b. No, Greg's high-fat meal did not contribute to his fatigue and crankiness. He just needs to get more sleep. c. Yes, Greg's choice of a high fat meal before practice contributed to his fatigue after the practice session. d. No, the fatty meal did not contribute to his crankiness and fatigue. Greg was probably having an "off" day. An athlete can eat anything he or she wants.

c. Yes, Greg's choice of a high fat meal before practice contributed to his fatigue after the practice session.

An appropriate exercise recovery beverage would be a. a soft drink. b. coffee. c. low-fat chocolate milk. d. orange juice.

c. low-fat chocolate milk

Gradually increasing the exercise demands on the body is called a. cardiorespiratory endurance. b. VO2max.VO2max. c. progressive overload. d. hypertrophy.

c. progressive overload.

Your body burns __________________ for energy during every type of exercise that lasts longer than three seconds. Intensity and duration of exercise will affect the percentage of energy that is derived from this source.

carbohydrates

Endurance athletes may use a training strategy known as ___________________________________ to maximize their body's glycogen stores.

carbohydrate loading

Under what conditions does the body use significant amounts of protein for energy during exercise? a. Inadequate kilocalorie and fluid intake b. Inadequate carbohydrate and protein stores c. Inadequate protein stores and fluid intake d. Inadequate kilocalorie intake and carbohydrate stores

d. Inadequate kilocalorie intake and carbohydrate stores

Who among the following is most likely to be iron deficient? a. Mary who is a lacto-ovo vegetarian athlete b. John who is a lacto-ovo-vegetarian athlete c. John who is a vegan athlete d. Mary who is a vegan athlete

d. Mary who is a vegan athlete

Strength training can improve muscle strength, endurance and a. cardio endurance. b. respiratory endurance. c. cardiorespiratory endurance. d. body composition.

d. body composition.

The best forms of carbohydrate to consume during exercise are a. caesin. b. low-fat, and high-fiber plant protein. c. whey protein. d. glucose, sucrose, and maltodextrin.

d. glucose, sucrose, and maltodextrin.

Well-trained muscles have the ability to store a. an unlimited amount of glycogen. b. up to 100 grams of glycogen. c. up to 300 grams of glycogen. d. up to 500 grams of glycogen.

d. up to 500 grams of glycogen.

When participating in low-intensity activities over a long period of time, the body primarily uses ______ for energy.

fat

overexercise

excessive physical activity without adequate rest periods for proper recovery

resistance training

exercising with weight to build, strengthen, and tone muscle to improve or maintain overall fitness; also called strength training

how long should you wait between workouts?

general guideline for rest periods between workouts is 2 days, or a total of 48 hours, between workouts that use the same muscle groups

progressive overload principle

gradual increase in exercise demands resulting from modifications to the frequency, intensity, time, or type of activity

muscular strength

greatest amount of force exerted by the muscle at one time

Foods without Carbohydrates

grilled salmon, roasted chicken breast

target heart rate

heart rate in beats per minute (expressed as a percentage of maximum heart rate) achieved during exercise that indicates the level of intensity at which fitness levels can increase

How long does it take for the glycogen storage to be used up?

high intensity and short duration, glycogen stores are depleted in about 20 minutes, compared with low-intensity, long-duration exercise, during which glycogen stores can last up to 90 minutes

time or duration

how long the activity is performed

cardiorespiratory conditioning

improvements in the delivery of oxygen to working muscles as a result of aerobic activity

High-intensity interval training (HIIT)

interval training that includes short periods of intense anaerobic exercise alternating with less intense recovery periods

Benefits of cardiorespiratory exercise

maintain healthy body weight, improve body composition by reducing body fat, reduces stress and lowers the risk of heart disease by maintaining normal cholesterol levels and lowering heart rate and blood pressure

VO2 Max

maximum amount of oxygen (mL) a person uses in 1 minute per kilogram of body weight

repetition maximum (RM)

maximum amount of weight that can be lifted for a specific number of repetitions

The body's preferred carbohydrate source for energy during very high intensity exercise is __________________________________.

muscle glycogen

Food __________________________________ _____________________________________________________________________________________.

preserves lean body mass, repairs cells, maximizes oxygen utilization, maintains strong bones, regulates all metabolic reactions, and provides the energy to contract muscles

conditioning

process of improving physical fitness through repeated activity

How is lactate produced?

pyruvate formed is reduced to lactate when the mitochondria lack sufficient oxygen to transform pyruvate into acetyl CoA

benefits from improving flexibility

reduce muscle soreness and the risk of injury, as well as improve balance, posture, and circulation of blood and nutrients throughout the body

Foods rich in simple carbohydrates

sports drink with glucose, low-fat smoothie

Rating of Perceived Exertion (RPE)

subjective measure of the intensity level of an activity using a numerical scale

Where will your body initially derive energy from?

the limited amount of ATP in your cells

type

the specific activity performed