chapter 12

Adenosine triphosphate (ATP) stored in muscle cells can provide enough energy to keep the muscle active for approximately:

1-3 secs

The estimated protein requirement for strength athletes is:

1.3 to 1.8 grams per kg body weight.

The maximal heart rate for a 30 year-old individual would be:

190 beats per minute (bpm).

A sedentary person living in a cool climate requires approximately how much fluid per day to replace fluid losses?

2-3 liters

An 18-year-old student's estimated maximal heart rate would be _____.

202

Athletes should consume higher carbohydrate intake _________.

24 hours after workout

Amino acids may contribute what percentage of the energy needed for sustained physical exercise?

3-6

The target heart rate for moderate intensity activity is ______ of estimated maximal heart rate.

50 to 70 percent

Guidelines set by the Institute of Medicine state that the minimum amount of physical activity needed to maintain health and fitness is ______.

60 minutes per day

Competitive athletes train at _______ of estimated maximal heart rate.

80-95 %

The common currency of energy for cells is ____.

ATP

The _____ vitamins are directly involved in energy metabolism.

B

Which of the following is one of the components of physical fitness?

Body composition

Which of the following statements about caffeine and ephedrine is true?

Both caffeine and ephedrine are marketed as ergogenic aids that increase energy, but only caffeine has been shown to enhance performance.

creatine phosphate

Can be broken down for energy and used to regenerate adenosine triphosphate (ATP)

Which fitness component do cross-country skiing and swimming mainly improve?

Cardiorespiratory

Which of the following is not an effective ergogenic aid?

Carnitine

lactic acid

Contributes to, but does not directly cause, muscle fatigue

heat syncope

Dizziness that can occur when someone stands too long in the heat

The FITT principle stands for

Frequency, Intensity, Time, and Type of activity

Which ergogenic aid is a controlled substance and has the cause of death for some users?

Gamma-hydroxybutyric acid

Which of the following is a benefit of regular physical activity?

It increases high-density lipoprotein (HDL).

Which of the following is a benefit of regular physical activity?

It reduces risk for type 2 diabetes.

anaerobic

Metabolic reactions that occur in the absence of oxygen.

calcium

Nutrient that supports muscle contraction and bone health

vitamins

Nutrients involved in energy metabolism

intensity

The amount of effort expended during activity or how difficult an activity is to perform

Which statement regarding glycolysis is true?

When oxygen is limited in the cell, pyruvic acid is converted to lactic acid.

what is true of water?

When sweating, water leaves the body.

Who is most likely to benefit from carbohydrate loading?

a man running a marathon

carbohydrate loading

a process that maximizes muscle glycogen storage

ergogenic aid

a substance taken to improve athletic performance and exercise

evaporative cooling

aka sweating

As exercise intensity increases, percentage contribution of ______ as an energy source _______.

carbohydrate, increases

For most serious athletes, the Zone Diet is too low in _______ to support training and performance.

carbs

The body is able to generate adenosine triphosphate (ATP) from the breakdown of:

carbs

Sienna walks four miles every other day. Which of the following components of fitness is she improving the most?

cardiorespiratory

Which ergogenic aid increases utilization of fat as a fuel source?

carnitine

A patent indicates _____.

difference between products

grazing

eating small meals throughout the day

Athletes who compete in baseball and football will benefit from carbohydrate loading.

false

During maximal exercise at 100 percent effort, we use mostly fat and little carbohydrate for energy.

false

Most inactive people in the United States need to increase their consumption of protein to support their energy needs.

false

Physical activity increases the risk for osteoporosis.

false

Proteins are major energy sources during exercise.

false

Regular physical activity will raise triglyceride levels in the blood.

false

The kidney dissipates heat through the process of evaporative cooling.

false

When weight gain is necessary for an athlete, the extra calories should be extra protein calories.

false

Moderate _______ consumption is enough to support most activities.

fat

When athletes reach a physically trained state, they are able to use more _____ for energy.

fat

The FITT principle stands for________.

frequency, intensity, time, and type

Glycolysis, which provides energy by breaking down carbohydrates like glucose, relates to activities lasting ______.

generally less than 3 minutes

A reliable source of information about ergogenic aids is ___.

government research

Time of activity, part of the FITT principle, refers to __________.

how long each session lasts

Beta-alanine can improve performance by ____.

increasing carnosine in muscle

Activities such as ____ rely on ____ for energy

jumping, ATP-CP system

caffeine

leads to increased urine output

lactic acid

made from pyruvic acid when oxygen availability is limited in the cell

Where in the cell is the majority of ATP produced?

mitochondria

Side effects of creatine use include ____.

muscle cramps

The main components of physical fitness are cardiorespiratory fitness, flexibility, body composition, and _________.

musculoskeletal fitness

Many athletes have higher _______ needs than the Acceptable Macronutrient Distribution Ranges (AMDR) or Recommended Daily Allowance (RDA) for the general population.

protein

The primary end product of glycolysis is:

pyruvic acid

Signs of dehydration during heavy exercise include an increase in:

rating of perceived exertion during exercise.

Which of the following activities requires ATP to function?

secretions of the endocrine system nerve conduction muscular work

Side effects of anabolic steroids include ____.

shortened stature

Research indicates creatine can enhance performance in activities such as ____.

sprinting

iron is lost from the body through

sweat

Intensity of activity refers to ______.

the amount of effort expended

glycolysis

the breakdown of glucose

Frequency, as a component of the FITT principle, refers to ___________.

the number of activity sessions per week

frequency

the number of activity sessions per week

There is evidence that the requirements of active people for_________ may be slightly higher than the current Recommended Daily Allowance (RDA).

thiamin

An average well-nourished man who weighs about 154 pounds (70 kg) can store about 800 kcal to 2,000 kcal of energy in the form of muscle glycogen.

true

Carbohydrate loading can result in gastrointestinal distress, particularly diarrhea.

true

Fat is an important fuel source for endurance events.

true

Glycolysis can occur in either aerobic or anaerobic conditions.

true

Heat production by the body can increase 15-20 times during exercise.

true

If an athlete stays well hydrated but is losing weight, then his or her energy intake is inadequate.

true

Our bodies store glycogen rapidly during the first 24 hours of recovery from exercise.

true

The Cori cycle converts lactate produced in muscle into glucose through gluconeogenesis in the liver.

true

The four components of fitness are cardiorespiratory, musculoskeletal fitness, flexibility, and body composition.

true

The phosphate from the compound phosphocreatine can be used to synthesize more ATP from ADP.

true

Training your muscles to store glycogen results in improved endurance.

true

Which of the following is an activity appropriate for someone beginning a fitness program?

walking

A sound fitness program includes _________.

warm-up and cool-down periods

Which beverage is generally adequate for activities lasting less than one hour?

water

Under what condition would pyruvate be converted to lactate in glycolysis?

when a cell has an insufficient amount of oxygen (this is known as anaerobic glycolysis)