FSHN 480 ch 11,12,13
A reasonable weight gain goal during the early stages of resistance-training would be __________ pounds of muscle per week. A. 0-0.5 B. 0.5-1.0 C. 1.0-1.5 D. 1.5-2.0
B. 0.5-1.0
T/F Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for females to help prevent osteoporosis later in life.
TRUE
T/F Testosterone has been shown to increase strength even without resistance training
TRUE
T/F The caffeine content in energy drinks may vary tremendously, with some containing about 500 milligrams per serving.
TRUE
T/F The main reason to use sodium bicarbonate is to help buffer the lactic acid produced when the lactic acid energy system is utilized.
TRUE
T/F The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.
TRUE
T/F The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised.
TRUE
T/F When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat stores in the abdominal area.
TRUE
If a girl weighs 70 kilograms, about how many pounds does she weigh? A. 154 B. 166 C. 182 D. 64 E. 32
A. 154
One pound of body fat is equivalent to approximately _______ Calories. A. 3,500 B. 3,000 C. 2,500 D. 2,000
A. 3,500
To lose one pound of body fat per week you must develop a deficit of ____________ Calories per day. A. 500 B. 750 C. 1,000 D. 1,500
A. 500
Which of the following statements is correct when considering very low-Calorie diets (VLCD)? A. A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling. B. A VLCD is often referred to as a modified fast and is defined technically as containing less than 1,000 Calories per day. C. A VLCD is recommended for the individual who wants to lose 10-20 pounds if the individual is under medical supervision. D. None of the answers are correct.
A. A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.
Which of the following should you not recommend to a friend who wishes to develop a weight reduction program? A. zero carbohydrate, high-protein diet B. emphasis on portion control C. application of the food exchange system D. increased physical activity E. balanced adequate diet
A. zero carbohydrate, high-protein diet
Which of the following statements is false relative to post-exercise nutrition? A. Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis B. Carbohydrate and protein supplementation after exercise stimulates insulin secretion C. A carbohydrate/protein solution approximating a 4:1 ratio is one recommendation for postexercise nutrition D. Chocolate milk may be a recommended post-exercise supplement E. Carbohydrate supplementation may help restore muscle glycogen
A. Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis
Which of the following dietary supplements has the most research supporting its potential to help increase muscle mass and weight gain during a resistance-training program? A. Creatine B. Ginseng C. Ribose D. Carnitine E. Glucosamine/chondroitin
A. Creatine
Donald decides he needs to lose about 5 pounds. He learned that it takes a Calorie deficit of about 3500 kcal to lose one pound of fat. So, he figures that if he eats 500 kcal/day less than usual, he should lose one pound per week. Weighing himself every day at the same time in the gym, he is pleasantly surprised to find that he lost 3 pounds at the end of the first week. What most likely caused this to occur? A. During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound. B. Donald's resting metabolic rate probably increased due to dieting which increased his Calorie expenditure. C. Since pure fat contains more than 4,000 kcal/pound, a Calorie deficit higher than 3500 is required to mobilize the pure fat from within the fat cells. D. Although it always takes a 3500 kcal deficit to lose one pound of body weight, Donald may differ greatly from the norm for resting metabolic rate and adaptive thermogenesis.
A. During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound.
Resistance-training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit? A. It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism B. It will cause an increase in VO2 max and improve cardiovascular efficiency both at rest and during exercise C. Resistance-training should replace aerobic exercise in your lifestyle D. It increases the chances of sarcopenia as you age
A. It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism
Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size? A. Rapid hyperplasia of muscle fibers B. Increased water content in the muscle associated with glycogen and protein C. The connective tissue may increase and thicken D. Myofibrils in each muscle cell may multiply E. Individual muscle cells and myofibrils increase in size
A. Rapid hyperplasia of muscle fibers
Which of the following guidelines will increase the likelihood of an individual staying with an exercise program? A. Self-motivation is the most important determinant of adherence to an exercise program B. Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach C. During the early stages, an intense pace is necessary to maximize the expected results and motivate the individual to continue with the program D. An exercise facility, even if it is a great distance from one's home or workplace, is advisable, as this allows the individual time to establish a set routine and incorporate the program into his/her daily routine
A. Self-motivation is the most important determinant of adherence to an exercise program
Which of the following statements is true for the stimulus period of an exercise program? A. The two major components of the stimulus period are duration and intensity, with these two components usually inversely related. B. The intensity of training should equal 50 to 85 percent of maximum oxygen uptake or 60 to 90 percent of maximum heart rate. C. The training should consist of 20 to 60 minutes of continuous aerobic activity, three to five days per week. D. All of the statements are correct.
A. The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.
Which of the following is true for a high-Calorie diet? A. To gain weight wisely, one needs to continue to eat healthful foods, but in greater amounts B. Select foods that are high in simple carbohydrates with moderate amounts of protein C. Foods should be selected for high-Calorie content alone D. High-fat diets present no problems for individuals with high blood lipid levels
A. To gain weight wisely, one needs to continue to eat healthful foods, but in greater amounts
Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean mass? A. consume plenty of drinks with caffeine, like soda and coffee B. increase the intake of high Calorie, high nutrient foods C. keep the intake of saturated fats to a minimum D. eat three balanced meals a day supplemented with snacks E. supplement the diet with high Calorie, high nutrient liquids
A. consume plenty of drinks with caffeine, like soda and coffee
Which of the following is not a physiological effect of caffeine? A. decreases the metabolic rate B. stimulates the central nervous system C. increases the secretion of epinephrine D. increases heart rate and force of contraction E. increase the release of calcium ions in the muscle cell
A. decreases the metabolic rate
Supplements such as DHEA and Androstenedione are termed __________ because they are precursors for testosterone and are thus theorized to increase muscle mass and decrease body fat. A. prohormones B. cohormones C. semihormones D. None of the answers are correct.
A. prohormones
Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision? A. reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate B. explanation of the Food Exchange System to keep track of energy intake C. recommendation of use of physical exercise to increase energy expenditure D. reorganization of some established behavioral patterns E. all of the above are recommended
A. reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate
The number of times you perform a specific exercise is referred to as A. repetitions. B. intensity. C. set. D. recovery.
A. repetitions.
Using the ACSM standards for intensity of exercise as 50-85 percent of the heart rate reserve (HRR), calculate the target range for a 30-year old who has a resting heart rate of 70 and a predicted maximal heart rate of 190. Target HR= X%(HRmax-RHR)+RHR A. 110-160 B. 130-172 C. 82-134 D. 122-182 E. 150-192
B. 130-172
Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program? A. Weight lost through an exercise program is lost at a much slower rate, however, most of the bodyweight reduction comes from the body-fat stores B. A person must exercise at a lower percentage of his/her VO2 max, because at the higher energy intensity he/she will derive a lower percentage of energy output from fat C. The objective should be to burn the greatest total Calories possible within the given time frame D. The reduction of fat in body areas is most likely to occur where fat deposits are the most conspicuous, thus spot reducing does not appear to be effective
B. A person must exercise at a lower percentage of his/her VO2 max, because at the higher energy intensity he/she will derive a lower percentage of energy output from fat
Which of the following statements about the use of hormones or drugs to gain body weight is true? A. Testosterone is effective in increasing muscle mass, but not strength B. Anabolic/androgenic steroids may increase muscle mass and strength, but have been associated with medical problems, from the relatively minor acne to coronary heart disease C. HGH has been shown to be effective in increasing muscle size and strength D. The long-term health effects of anabolic steroid use are well known and documented
B. Anabolic/androgenic steroids may increase muscle mass and strength, but have been associated with medical problems, from the relatively minor acne to coronary heart disease
Exercise can help reduce and control body weight in which of the following ways? A. Exercise appears to be particularly effective in reducing fat stores in the hips and upper thighs B. Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem C. Exercise will help minimize the increase in the REE, which usually results from VLCD D. Exercise will help maintain the proper body weight, but it is a poor means to lose body weight because it expends so few Calories
B. Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem
Which of the following is NOT a function of caffeine? A. Caffeine functions as a stimulant of the central nervous system and stimulates heart function and blood circulation. B. In conjunction with epinephrine, caffeine decreases the rate of muscle and liver glycogen breakdown. C. Caffeine increases alertness and a feeling of well-being. D. None of the answers are correct.
B. In conjunction with epinephrine, caffeine decreases the rate of muscle and liver glycogen breakdown.
Although caffeine is generally regarded to be a relatively safe drug when consumed in moderate amounts, research suggests one of the following may be a health risk associated with caffeine intake via coffee or tea. A. Increased risk of cognitive decline B. Increased risk of high blood pressure C. Increased risk of asthma D. Increased risk of coronary heart disease E. Increased risk of diabetes
B. Increased risk of high blood pressure
Which of the following generalizations is acceptable when considering the impact of caffeine as a significant health risk? A. There are no known cardiovascular problems associated with caffeine ingestion B. Massive doses of caffeine may be fatal, while lesser amounts confer some possible health benefits C. A moderate level of caffeine consumption would be about 600-800 milligrams per day D. There is a proven link between caffeine and cancer
B. Massive doses of caffeine may be fatal, while lesser amounts confer some possible health benefits
When one considers Fetal Alcohol Syndrome and Fetal Alcohol Effects, research indicates all but which of the following? A. Women who drink should abstain during the pregnancy B. One to three beers or glasses of wine per day may help reduce emotional stress and will not affect the developing fetus C. FAE children are easily distracted and have poor attention spans D. No "safe" amount of alcohol during pregnancy has been determined
B. One to three beers or glasses of wine per day may help reduce emotional stress and will not affect the developing fetus
Research regarding athletes using herbals as effective ergogenic aids A. has been relatively easy to do, since herbs are regulated as dietary supplements in the United States and are required to be standardized. B. is limited because much of what we know about the efficacy of herbal supplements is based on anecdotal data and poorly controlled studies. C. generally reports significant ergogenic effects with limited potential health risks. D. is extensive and provides conclusive evidence of their positive effects on performance
B. is limited because much of what we know about the efficacy of herbal supplements is based on anecdotal data and poorly controlled studies.
Health problems associated with use of ephedra include all of the following EXCEPT A. cardiac arrest and sudden death. B. prolonged extreme elation. C. psychosis and hallucinations. D. suicidal ideation
B. prolonged extreme elation.
If an individual has a body weight of 180 pounds with a body fat percentage of 30%, what would be your recommended goal on a weight reduction program if this person desired to have a body fat of 20%? Use the target body weight formula presented in the class textbook. Target body wt= lean body mass 126lb/(1.0- desired body fat .2) A. 190.0 B. 182.5 C. 157.5 D. 168.5 E. 145.0
C. 157.5
Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors? A. Medical problems, such as hormonal imbalance or inadequate absorption of nutrients B. Social pressures and emotional problems C. A low basal metabolic rate, acquired through genetic material D. Economic hardships
C. A low basal metabolic rate, acquired through genetic material
Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake? A. Beverages other than milk and juices should contain no Calories B. Reducing the amount of fat and sugar content in the diet may be all that is needed to lower the caloric intake to the desired level C. Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving D. Milk and meat exchange products are excellent sources of protein, but may also contain excessive fat
C. Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving
Which of the following medical problems related to anabolic/androgenic steroids have NOT been documented in recent research reviews? A. Increased aggression, hostility and tendency to commit violent crimes B. Decreased strength of tendons, contributing to the potential for rupture C. Increased bone growth in children and adolescents D. Potentially irreversible appearance in females of secondary male sex characteristics
C. Increased bone growth in children and adolescents
Some body composition recommendations for female endurance athletes suggest 10 to 15% body fat. If you are working with a female athlete with 10% body fat and a BMI of 18, which of the following is most important to know about her? A. Is she consuming adequate fluids during her training? B. Which technique was used to estimate her body composition? C. Is she experiencing amenorrhea? D. What is her typical daily intake of essential nutrients?
C. Is she experiencing amenorrhea?
When considering the different types of programs utilized for gaining body weight, which of the following is true? A. Research shows that the use of specialized machines appears to have an advantage over the use of free weights B. Isometric exercise is also known as accommodating-resistance exercise C. Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength D. Isometric methods for resistance training may be either the concentric method or eccentric method
C. Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength
Ken's body fat is about 16% of his body weight now. He was obese most of his life (40% body fat before reducing) and reduced his body fat to 16% during 5 years of distance running. Paul, who is only moderately active also has 16% body fat and has never been fatter than this. What differences would you expect in the adipose tissue of Ken and Paul? A. Ken would have more total fat cells that are larger than Paul's. B. Ken's fat cells would be smaller than Paul's, but the number would be similar. C. Paul would have a lower number of total fat cells that are larger than Ken's. D. Paul's fat cells would be about the same size as Ken's fat cells, but smaller in number. E. Since they both have 16% body fat, fat cell number and size would be about the same.
C. Paul would have a lower number of total fat cells that are larger than Ken's.
In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level? A. A general guide for the prediction of the maximal heart rate reserve in women and untrained men is 205 minus the person's age B. The formula for physically trained men is 220 minus one-half the person's age C. The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR D. A general rule of thumb, when using the RPE to judge exercise intensity, is if one can maintain a conversation with a friend while exercising, the individual is probably not exercising at the necessary level to achieve the threshold level
C. The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR
The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight? A. lean body mass B. liver glycogen C. adipose tissue D. muscle glycogen E. water
C. adipose tissue
Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following? A. ATP-PC stores B. muscle protein stores C. body water stores D. body fat stores E. liver glycogen stores
C. body water stores
Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories? A. jogging continuously B. cross country skiing continuously C. bowling in pairs as normally played D. fast swimming continuously E. competitive handball as normally played
C. bowling in pairs as normally played
Regarding the effect of caffeine on exercise performance, a review of the available research suggests A. caffeine may raise serum FFA levels at rest just before exercise and increase the use of fat as an energy source during exercise. B. the perception of effort during exercise is heightened and thereby improves performance. C. caffeine ingestion increases epinephrine levels during exercise and may exert a stimulating psychological effect. D. abstaining from caffeine for 2-4 days prior to competition heightens the effect of caffeine when taken.
C. caffeine ingestion increases epinephrine levels during exercise and may exert a stimulating psychological effect.
Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which? A. be low in Calories during the weight loss phase B. supply all essential nutrients C. contain bland foods to curb the intake of Calories D. be able to be accommodated within one's current lifestyle E. be a lifelong diet
C. contain bland foods to curb the intake of Calories
The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the __________ method. A. isometric B. concentric C. eccentric D. isokinetic
C. eccentric
To train for strength you should combine _________ resistance with a _________ number of repetitions. A. high; high B. low; low C. high; low D. low; high
C. high; low
Although research indicates caffeine may be an effective ergogenic aid for a variety of exercise endeavors, research is least supportive of its ergogenic effect on which of the following? A. aerobic endurance exercise B. high-intensity intermittent exercise C. muscular strength D. a and c E. b and c
C. muscular strength
To gain one pound of muscle weight per week on a weight-training program, an individual might need an additional 14 grams of protein per day above the RDA, in addition to increased Calories. Which of the following would not supply at least that amount of protein daily? A. 2 glasses of skim milk B. 1 glass of milk and two eggs C. 1 slice of toast, 1 egg and 1 ounce of ham D. 1 glass of orange juice, 2 slices of toast, and 1 banana E. 2 ounces of cheese on two slices of toast
D. 1 glass of orange juice, 2 slices of toast, and 1 banana
As a potential ergogenic aid, sodium bicarbonate would be most likely suited to which type of athlete? A. marathon runner B. gymnastic event such as the high bar C. 100 meter dash D. 400 meter run E. archery
D. 400 meter run
How many Calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program? A. 100 B. 200 C. 200-350 D. 400-500
D. 400-500
Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight-reduction program and why it is more difficult after weight loss has occurred? A. After the individual's body weight has stabilized, fewer Calories are burned for any given exercise, and fewer Calories may be expended as one becomes more skilled in the physical activity. B. An increase in lean body mass may counterbalance a decrease in body-fat stores, and one may not lose any weight. C. Protein, blood volume, and energy substances, such as glycogen, increase because of the demands of exercise and all will increase the amount of water in the body. D. All of the answers are correct.
D. All of the answers are correct.
Which of the following is correct concerning the key points of an aerobic exercise program? A. An exercise program, which has a frequency of two to three times per week, provided duration and intensity are adequate to achieve cardiovascular health, is also recommended if weight control is the primary goal. B. Intensity and duration are interrelated, but for burning the most total Calories for weight control purposes, high intensity exercise programs are most recommended. C. Practicality, enjoyment, and versatility are all important factors in an exercise program. D. All of the answers are correct.
D. All of the answers are correct.
A comprehensive weight-control program should include a balanced, reduced-Caloric diet and A. aerobic exercise. B. resistance training. C. appropriate behavior modification. D. All of these choices are correct.
D. All of these choices are correct.
Which of the following best describes the action of ginseng in the body? A. There is research suggesting ginseng use improves physical performance in humans B. It is most effective in assisting with sleep and gastrointestinal disorders C. It acts as an immune depressant and may influence the development of cancers D. It is believed to influence neural and hormonal activity in the body
D. It is believed to influence neural and hormonal activity in the body
If one desires to gain weight, one should adhere to all of the following guidelines EXCEPT A. start a resistance-training exercise program and increase your caloric intake. B. be certain to measure the same points on the specific body parts each week to ensure that bodyweight gains are proportionately distributed. C. have an acceptable purpose for the weight gain and set a reasonable goal. D. calculate your average energy needs weekly.
D. calculate your average energy needs weekly.
According to the Institute of Medicine of the National Academy of Sciences, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles? A. 2 B. 5 C. 8 D. 12 E. 17
E. 17
If a person had a daily food intake deficit of 500 Calories and a daily exercise expenditure of 200 Calories, about how many days would it take to lose 10 pounds of body fat? 35000/700 A. 7 B. 10 C. 15 D. 25 E. 50
E. 50
Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss? A. High fat, low carbohydrate B. Low fat, low carbohydrate C. Low fat, low protein D. High carbohydrate, low fat E. No differences in weight loss are noted in various macronutrient diet plans with equal caloric content
E. No differences in weight loss are noted in various macronutrient diet plans with equal caloric content
According to numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat? A. Carnitine B. Chromium C. Ginseng D. Synephrine E. None of the above
E. None of the above
Athletes, such as wrestlers, who desire to lose excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily caloric intake from which nutrient? A. Vitamins B. Carbohydrate C. Fat D. Minerals E. Protein
E. Protein
Caffeine may be classified as a A. food ingredient B. dietary supplement C. drug D. stimulant E. all of the above
E. all of the above
Which of the following statements relative to an exercise program for weight maintenance or loss is true? A. the mode of exercise should involve large muscle groups that are activated in rhythmic, continuous type movement. B. the higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity the greater the number of Calories burned per minute. C. the greater the duration of activity, the better. D. the more frequent the exercise during the week, the better. E. all of the above statements are true.
E. all of the above statements are true.
Which of the following dietary supplements marketed to strength-trained individuals are precursors, or prohormones, for testosterone? A. creatine and conjugated linoleic acid B. gamma oryzanol and ginseng C. HMB and tribulus terrestris D. carnitine and chromium E. androstenedione and DHEA
E. androstenedione and DHEA
After the first day or so of fasting, most of the body's stores of __________ are depleted. A. fat B. glycerol C. amino acids D. fatty acids E. glycogen
E. glycogen
Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)? A. fat B. iron C. vitamin C D. water E. protein
E. protein
Which of the following is a high-quality protein? A. Whey protein B. Egg white protein C. Beef protein D. Chicken protein E. Fish protein F. All the above are high-quality proteins
F. All the above are high-quality proteins
T/F A Body Mass Index above 20 is considered obese.
FALSE
T/F Alcohol has been effective as a means to improve performance due to its utilization as an energy source during exercise.
FALSE
T/F For athletes, timing of protein intake may be an important consideration. Research reviews indicate evidence increasingly supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertrophy.
FALSE
T/F For weight control purposes, you should exercise at a low percentage of your VO2 max so that a greater percent of the energy expended is obtained from fat.
FALSE
T/F In order to meet the needs of a weight-gaining program, protein or amino acid supplementation is generally necessary.
FALSE
T/F Most studies indicate human growth hormone has been shown to have an ergogenic effect on muscle size, strength and power in both young and older men.
FALSE
T/F Numerous research studies with the dietary supplements DHEA and androstenedione (andro) have shown these products are effective as a means to increase serum testosterone levels and stimulate gains in muscle mass, strength and power.
FALSE
T/F Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.
FALSE
T/F Resistance-training should be avoided by the elderly.
FALSE
T/F Use of caffeine supplementation in attempts to enhance sport performance is prohibited by the World Anti-Doping Agency.
FALSE
T/F Weight training during weight loss will significantly increase the resting energy expenditure.
FALSE
T/F Recent position stands by both the International Society of Sports Nutrition and the American College of Sports Medicine conclude that caffeine supplementation may help enhance aerobic endurance performance.
TRUE
T/F Although intensity and duration are interrelated, you should choose high-intensity exercise to lose weight rather than lower intensity exercise performed over a longer period of time.
TRUE
T/F An aerobic exercise program that involves the large muscle groups of both the arms and legs will be the most beneficial type of program for losing body fat.
TRUE
T/F Consumption of 2 drinks per day for men and 1 drink per day for women is unlikely to increase health risks.
TRUE
T/F During the first few days of your diet, about 70 percent of the weight loss is due to body-water changes. T/F
TRUE
T/F Ethyl alcohol is normally classified as a psychoactive drug or nutrient.
TRUE
T/F For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.
TRUE
T/F If your diet contains less than 1,600 Calories, it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals.
TRUE
T/F Individuals who desire to experiment with long-term ginseng supplementation should consult with their physicians because ginseng may exacerbate various health problems.
TRUE
T/F Laboratory research has shown that alcohol ingestion can damage DNA at levels as low as 1-2 drinks.
TRUE
T/F Muscle protein synthesis occurs for up to twenty-four hours after a single bout of heavy resistance exercise.
TRUE
T/F Research findings suggest that protein quality may be an important consideration in promoting muscular hypertrophy with resistance training. For example, some research indicates that whey protein is better able to support muscle protein synthesis than is soy protein, and the practice of consuming high-quality proteins after exercise should lead to greater hypertrophy.
TRUE
T/F Research suggests that alcohol activates the dopamine system, an important part of the brain reward system, and the positive psychological effects may reinforce the desire to continue to consume alcohol and lead to addiction.
TRUE
