nutrition chapter 10
Nutrition authorities other than the DRI committee recommend _____ grams protein per kilogram of body weight each day for an endurance athlete.
1.2 to 1.4
An endurance athlete can lose ____ of fluid an hour during activity.
1.5 quarts
A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.
20
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.
20-35
Calculate how much carbohydrate a 175-pound athlete who is in training 4-5 hours per day should eat each day in order to enhance his body's storage of glycogen.
636-954 grams
Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.
False
Taking vitamin or mineral supplements just before competition will help to improve performance.
False
The body is able to store unlimited amounts of glycogen in muscles.
False
Weight-bearing activity may interfere with maintenance of bone strength.
False
Which beverage should not be used by athletes for fluid replacement because of its adverse effects?
alcoholic beverage
Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:
eating a high-carbohydrate diet regularly.
The first symptom of dehydration (besides thirst) is:
fatigue.
To prevent hyponatremia during prolonged events, athletes should:
favor sports drinks over water during the event.
Which group is most prone to iron deficiency?
female athletes
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?
glucagon
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.
Lactate buildup in working muscles:
indicates that anaerobic breakdown of glucose has occurred.
Anaerobic glucose breakdown produces a compound called ____ as a by-product.
lactate
Glycogen storage is:
limited to less than 2,000 calories.
Recommendations have been established for moderate physical activity because:
physically active people live longer than those who are inactive.
Which activity most enhances flexibility?
stretching
Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals.
sweet potatoes
Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.
False
What is recommended for replacing fuels that have been used during exercise?
Eat well-balanced meals and snacks spaced throughout the day.
A woman wants to begin a weight training program. What advice would you give her?
Her training will be a good way to strengthen and firm her muscles.
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.
Which of the following is an advantage of sports bars for athletes?
They are easy to eat in the hours before competition.
An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.
True
By strengthening the muscles of the back and abdomen, resistance training can improve posture.
True
Most athletes probably need somewhat more protein than do sedentary people.
True
Muscle hypertrophy is an increase in size in response to use.
True
People who regularly engage in physical activity live longer on average than those who are physically inactive.
True
The Physical Activity Guidelines for Americans recommend:
accumulating activities in weekly totals of at least 10-minute sessions.
Which factor does not influence how much glucose a person uses during physical activity?
age of the person
During non-endurance exercise, the optimal beverage for replacing fluids is:
cool water.
Moderate use of caffeine by athletes:
may assist performance.
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
Sports drinks offer some advantages over water for athletes who:
need to replenish electrolytes.
For athletic performance, the diet should consist of all of the following except:
only energy-dense protein sources.
The Physical Activity Guidelines for Americans recommend that adults:
perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
Progressive weight training is not associated with:
reduced lean body tissue
One thing to consider when attempting to increase daily physical activity for health is to:
seek a doctor's advice if you have a serious chronic illness.
The amount of protein needed to fuel physical activity varies depending on:
the extent of training, with higher degrees of training requiring less protein at a given intensity.
A benefit of cardiorespiratory endurance training is that:
the heart muscle grows larger and stronger.
Examples of aerobic physical activity include all of the following except:
using weight machines.
Which nutrient is important for athletes because it is needed for the formation of collagen?
vitamin C
The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.
vitamin E
Sports anemia:
is generally considered a normal adaptation to endurance training.
The health benefits of being physically active include all of the following except:
lower incidence and reduced severity of eating disorders.