Nutrition Certification Chapter 11

the protein RDA for adults is what compared to the recommendations of what for athletes

. 8g/kg/day, 1.2 to 2g/kg/day

your sister is training for a marathon and is exercising in hot, humid weather. she weighed herself before and after training and found that she lost 5lbs. approximately how much water loss does this represent

10 cups

what is the target heart rate for Spencer who is 21

109 to 179 beat per min

the recommended heart rate range for a 25 yr old female who wants to exercise btw 60 to 80 percent of her maximum capacity is

117 to 156 beats per min

most health benefits occur at least how much a week of moderate intensity physical activity or how much week of vigorous intensity physical activity

150 min, 75 min

after about how many minutes of aerobic activity, the muscles use of fat as fuel begins to increase

20 min

a sports drink needs to leave the digestive tract rapidly and enter circulation where it is needed. for this to happen, the drink should contain btw what percent of carb by volume

4 to 8 percent

depending on whether he is an endurance or strength athlete, Johns protein needs range from what to what if he weighs 180lbs

98g, 164g

what characteristic increases the usage of glycogen

a longer workout

what beverage recommendation applies to endurance athletes

a properly balanced sports drink during exercise will enhance energy status

what components make up a physical activity program aimed at providing total fitness

aerobic activity, strength training, flexibility

which of the following is not a correct statement about physical activity

almost half the US population meets the aerobic and strength guidelines

known as overall improvement of cardiovascular system

cardiovascular conditioning

activities that promote what are the best for making short term fitness gains and for long term health, as well as for weight control

cardiovascular endurance

what advice would be helpful in sustaining a physical activity program

challenge yourself without pushing to the point of injury

what is true about the pathway for forming ATP

compared to oxidative phosphoryiation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly known as glycosis, this pathway is ideal for endurance type exercises, where glycogen stores are slowly and steadily depleted to provide a consistent rate of ATP production

what ergogenic aids claims to improve performance and increase muscle protein synthesis but may cause kidney impairment in individuals with existing kidney issues

creatine

to meet their increased nutrient and energy needs, most athletes need to

eat a well balanced diet that supports energy needs

a loss of 1 pound during activity is equivalent to 1 cup of fluid

false

active individuals and athletes may rely on B vitamins for energy

false

determining the number of push ups that can be completed in one minute tests ones abdominal muscles for muscular strength

false

having a gym and fitness center membership is essential for be able to sustain a fitness routine

false

predigested amino acids are ideal protein sources that have been proven to increase muscle size and strength

false

the best activities to develop cardiovascular endurance are those that repetitively use large muscles groups and last 15 to 20 min

false

the overload period principle applies primarily to muscle strength with little bearing on flexibility

false

the type of activity is more important than the total amount of activity

false

with or without training, consuming excess protein stimulates greater muscle growth

false

during intense activities, what is the primary fuel, and it comes primarily from where

glucose, glycogen stores

what is not a characteristic associated with the Female Athlete Triad

high estrogen levels

an increase in skeletal muscle size, resulting in increased strength is known as

hypertrophy

a component of the bodys oxygen transporting system

iron

Plasma

is the water portion of blood

the burning due to the buildup of what in the muscle tissue, a result of her muscles supplying ATP

lactate, anaerobically

what is the underlying factor that leads to muscle growth

making the muscle work

Travis wants to see how many pounds of weight he can bench press for one rep. what component of fitness for the muscles in his arms and shoulders is he testing

muscle strength

Mary's great aunt gets physical activity walking each morning. her aunt is prone to falls though so may consider also incorporating some of what activity

neuromotor exercise

John is an athlete who trains 6 days a week. her has read that athletes need more protein. although he eats animal protein at most meals and drinks skim milk regularly, he has started using a protein shake twice a day. is this shake necessary and why

no the shake is not needed. Johns high protein food choices should provide sufficient amounts of protein to meet his needs of 1.2 to 2g per kg a day

an individual muscle fiber is

one long muscle cell

once an individual has an established activity routine, he or she can increase their fitness and athletic abilities by incorporating the concept of what into workouts

overloading

your mother knows you are taking this class and wants you tell her how to become physically fit.which of the following would you recommend

short bouts of time during the day

to improve flexibility, an individual should

stretch after muscles are warmed up

you've gone home for the weekend and your younger brother wants to know how to achieve cardiovascular fitness. since you taking this class, you tell him that a person must exercise at a specific heart rate called

target heart rate

a higher level of activity generally corresponds with a greater level of fitness

true

antioxidant nutrients may enhance recovery from exercise be reducing exercise induced oxidative injury

true

as you continue cardiovascular conditioning, you will need to increase intensity to reach your target heart rate range

true

athletes who are involved in prolonged heavy resistance training may need to consume the upper end of the recommended range of 1.2 to 2g/kg/day recommended for strength athletes

true

most active individuals and athletes don't drink enough, or sometimes any, water or fluids

true

upon completely depleting the body's glycogen reserves, continued activity becomes nearly impossible

true

what vitamins protects cell membranes from oxidative damage

vitamin E