Nutrition Ch. 10

Any meal should be finished at least _____ hours before an athletic competition.

3 or 4

How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?

490 grams

Active people can have resting pulse rates of _____ beats per minute or lower.

50

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.

69 - 80 g

The term ergogenic:

implies that the product has special work-enhancing powers. is associated with supplements claimed to benefit athletes.

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

make a person feel full quickly and may limit fluid intake.

Moderate use of caffeine by athletes:

may assist performance.

An endurance athlete can lose _____ of fluid an hour.

1.5 quarts

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

10 cups

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.

20-35

One thing to consider when attempting to increase daily physical activity for health is to:

begin with an activity such as brisk walking for moderate intensity.

During exercise the optimal beverage for replacing fluids is:

cool water.

The first symptom of dehydration (besides thirst) is:

fatigue.

To prevent hyponatremia during prolonged events, athletes should:

favor sports drinks over water. eat pretzels in the last half of a long event.

Which of the following are most prone to iron deficiency?

female athletes endurance athletes

Researchers measure cardiovascular fitness with VO2 max, which will:

increase as fitness improves and blood is pumped more efficiently.

Characteristics of cardiorespiratory endurance include:

increased cardiac output and oxygen delivery. reduced blood pressure.

Progressive weight training is not associated with:

reduced lean body tissue.

Which of the following enhances flexibility?

stretching

Which statement about the best way to schedule daily physical activity is accurate?

moderate-intensity activity can be divided into smaller sessions throughout the day

The American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.

1.2 - 1.4

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

T

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood.

lactate

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action.

muscle glycogen

Which of the following statements regarding carnitine is true?

It is a nonessential nutrient.

Muscles respond to the overload of exercise by gaining:

strength. size.

Calculate the protein needed for a male runner weighing 152 lb who is training for an upcoming competition. He participates in sprints and hurdling races.

83 - 117

What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?

she needs to have medical testing of her blood iron values first to see if she needs it

A competitive world-class skier needs advice on fluid intake during training, competition, and recovery. What should be recommended?

she should drink fluids with carbohydrate added to replenish glycogen stores

The role of lactate in enhancing muscle gain is to:

stimulate muscle growth from resistance exercise.

For athletic performance, the diet should consist of all of the following except:

supplements high in protein.

The amount of protein needed for physical activity varies depending on:

the amount of training in a particular exercise an athlete has had.

A benefit of cardiorespiratory endurance training is that:

the heart muscle grows larger and stronger.

A weight lifter is taking creatine supplements to increase the power in his muscles. What benefit might he be receiving from the supplement?

the supplement might result in weight gain

The advantage for athletes of using sport drinks for fluid replacement is that:

they have a pleasant taste which encourages consumption.

Athletes will use complete meal replacers to prepare for competition because:

they may benefit an athlete with a nervous stomach before an event.

Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?

Suggest that he consume sports drinks and pretzels.

Most athletes probably need somewhat more protein than do sedentary peopl

T

People who regularly engage in physical activity live longer on average than those who are physically inactive.

T

To emphasize muscle endurance in weight training, you would combine less resistance (lighter weights) with more repetitions.

T

Which of the following is among the most dangerous and illegal ergogenic practices?

anabolic steroid hormones

Which of the following is not a component of fitness?

balance

Why would you tell someone not to drink alcohol before engaging in an athletic event?

because it is a diuretic because it impairs temperature regulation

Which of the following should not be used by athletes?

carbonated beverages alcohol

Weight training results in all of the following except:

decreased bone density.

What is the best way for athletes to ensure they have adequate sodium levels in their bodies?

do not restrict salty foods in the days before competition

What is recommended for replacing fuels that have been used during exercise?

eat a high-carbohydrate meal within two hours after exercise

How can endurance athletes best postpone fatigue during their activity?

eat glucose periodically during the event

Strategies which help endurance athletes maintain their blood glucose concentrations for as long as they can include:

eating a high-carbohydrate diet regularly. taking in glucose during endurance activities.

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients?

epinephrine

A varsity sprinter is considering taking caffeine pills before his competition to help his performance. What information would you give him?

he needs to be aware that sport governing bodies prohibit high doses of caffeine

A benefit of resistance training is that:

high resistance and few repetitions will build strength.

Which of the following would not be appropriate as part of a pregame meal?

high-fiber cereal with low-fat milk

Sports anemia:

is a normal adaptation to endurance training. is temporary.

A 70-year-old woman wants to begin a weight training program. What advice would you give her?

it would be a good way to improve her bone density

What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity?

moderate

When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

muscles need a day or two of rest to refuel and repair

Sports drinks offer some advantages over water for athletes who:

need to replenish electrolytes.

Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?

perform muscle-strengthening activities of moderate to high intensity 2 or more days a week

Recommendations have been established for moderate physical activity because:

physically active people live longer than those who are inactive.

Muscle growth is stimulated by:

physically demanding activity.

The health benefits of being physically active include all of the following except:

reducing the amount of sleep needed each day.

Protein is needed by the body to support an exercise program because of its role in:

repairing muscle tissue after exercise.

Which of the following is the best fluid for an athlete working out in a cold climate?

room temperature water

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day

900 - 1575

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel.

20

Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds.

88-123 grams

Active people do not need extra fluid in cold weather.

F

Which of the following athletes would use the least protein for fuel during exercise?

Gary, who consumes a carbohydrate-rich diet

An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration. Which of the following is true?

The condition is called sports anemia. It goes away by itself.

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?

The practice does not improve performance because there is not enough time for them to be combined with other appropriate parts so they can do their work.

Which of the following is an advantage of sports bars for athletes?

They are easy to eat in the hours before competition.

Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?

They provide extra food energy. They can be useful as a pregame meal.

The 2008 Physical Activity Guidelines for Americans recommend:

accumulating activities in weekly totals of at least 10-minute sessions.

Which of the following factors does not influence how much glucose a person uses during physical activity?

age of the person exercising

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein

Glycogen depletion occurs after about _____ hour(s) of vigorous activity.

two

Examples of aerobic physical activity include all of the following except:

using weight machines.

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

vitamin C

The most important antioxidant related to physical activity is:

vitamin E.

The body's need for _____ far surpasses that for any other nutrient.

water

To consume an adequate amount of B vitamins, magnesium, and chromium an athlete should eat:

whole grains.

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

you are making good progress and should continue so the pulse goes lower