Chapter 10- Performance Nutrition

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

20-35

All of the following statements concerning beer are correct except:

beer gets most of its calories from carbohydrates

Which of these foods should form the bulk of the pregame meal

breads, potatoes, pasta, and fruit juices

The length of time a person must spend exercising in order to meet the Physical Activity Guidelines for Americans varies by

exercise intensity

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

Which diet has been shown to increase an athlete's endurance

high-carbohydrate diet

Which is required as part of myoglobin

iron

An athlete's pregame meals should be

low in fat moderate in protein

All of the following are potential benefits of regular physical activity except:

lower risk of sickle cell anemia

To prevent both muscle cramps and hyponatremia, endurance athletes who compete and sweat heavily for four or more hours need to

replace sodium during the event

Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals.​

sweet potatoes

Which of the following energy systems provides the needed energy for a lifter's heave of a heavy weight?

the energy reservoir

A person who exercises moderately for longer than 20 minutes begins to

use less glucose and more fat for fuel

Researchers measure cardiovascular fitness with VO2 max, which will:​

​increase as fitness improves and blood is pumped more efficiently.

Recommendations have been established for moderate physical activity because:

​physically active people live longer than those who are inactive.

A young woman wanting to build maximum bone density should do all of the following except:​

​reduce her intake of protein.

Athletes should avoid frequent between meal snacks

False

To overload a muscle is never productive

False

Weight-bearing activity that improves muscle strength and endurance has no effect on maintaining bone mass

False

Added sugars can be useful in meeting the high carbohydrate needs of some athletes

True

Aerobically trained muscles burn more fat readily than untrained muscles

True

An athlete should drink extra fluids in the last few days of training before an event in order to ensure proper hydration

True

Research does not support the idea that athletes need supplements of vitamins to enhance performance

True

Before athletic competitions, a moderate caffeine intake

may enhance 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

Carnitine supplements

often produce diarrhea

The Physical Activity Guidelines for Americans recommend:​

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