HUN 2201 Chapter 11

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

202

Guidelines set by the Institute of Medicine in 2002 stated that the minimum amount of physical activity needed to maintain health and fitness was _________.

60 minutes per day

Competitive athletes train at __________ of estimated maximal heart rate.

80-95%

Ronald is a healthy, 40-year-old tax accountant who is physically fit. He would like to ensure that he continues to maintain his cardiorespiratory fitness. Utilizing the Centers for Disease Control and Prevention (CDC) guidelines, which of the following heart rates (beats per minute) should Ronald maintain to achieve a vigorous-intensity workout? 143 bpm 90 bpm 50 bpm 153 bpm

90 bpm

Which of the following is a characteristic of aerobic metabolism of carbohydrates? It can support activities lasting from 4 to 12 hours. It is faster than anaerobic metabolism of carbohydrates. It leads to considerable muscle fatigue. It yields more ATP than anaerobic metabolism of carbohydrates.

?It yields more ATP than anaerobic metabolism of carbohydrates.? (It is also faster than anaerobic metabolism of carbs)?

How is physical activity related to physical fitness? -Low-intensity physical activities such as gardening and housekeeping do not contribute to physical fitness. -Physical activity that is not purposeful, planned, and structured does not promote physical fitness. -Physical activity must be aerobic to increase physical fitness. -Physical activity promotes physical fitness.

?Low-intensity physical activities such as gardening and housekeeping do not contribute to physical fitness.?

Which of the following is one of the ways in which regular physical activity can reduce the risks for heart disease, stroke, and high blood pressure?

It limits the progression of atherosclerosis.

What is the role of lactic acid?

It plays a critical role in supplying fuel to the working muscles, heart, and resting tissues.

Jorge is a weight lifter who is training intensively to increase his muscle mass. Which of the following statements is TRUE regarding Jorge's protein needs?

Jorge can meet his protein needs by following his personalized MyPlate food pattern.

Athletes preparing for which of the following events are most likely to benefit from carbohydrate loading?

Triathlon

Glycolysis can occur in either aerobic or anaerobic conditions.

True

The currency of energy for most cells in the body is ATP.

True

The longer the fatty acid chain, the more ATP can be generated from breakdown.

True

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

True

To improve fitness, a person needs to reach an appropriate "overload," or extra physical demand on the body. A good way to achieve this is to utilize the FITT principle when designing an exercise program. Choose the statement below that correctly describes the FITT principle.

Type of activity refers to the range of activities (such as running for cardiorespiratory fitness and yoga for flexibility) a person can participate in to promote health and fitness.

Which of the following is NOT a physiological benefit of regular physical activity? -decreases high-density lipoprotein (HDL) cholesterol -enhances the action of insulin -improves sleep patterns -enhances gastric motility

decreases high-density lipoprotein (HDL) cholesterol

Substances used to improve overall exercise and athletic performance are known as

ergonomic aids.

The primary way the body loses heat is through

evaporative cooling.

Moderate __________ consumption is enough to support most activities.

fat

To fuel physical activity, cells may use ATP and creatine phosphate stored in muscle, or they may rely on glycolysis or the TCA cycle to supply ATP. Which energy system is used, in turn, determines the extent to which each macronutrient (glucose, fatty acids, and/or amino acids) serves as fuel. Fill in the blank about the metabolic processes cells use to fuel physical activity. The primary fuel the body uses during a long event of low intensity (like a 4-hour walk) is ___________.

fatty acids

What source of fuel is used by the body during long periods of low-intensity exercise, such as a day-long hike?

fatty acids stored in adipose tissue

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.

The best types of foods to eat to boost glycogen storage immediately after exercise are ________.

simple carbohydrates, such as sports drinks, fruit, and yogurt

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?

sprinting in a 100-meter race

During anaerobic exercise, energy is derived from _____.

stored ATP and CP

Cardiorespiratory endurance is the ability of the heart, lungs, and blood vessels to ________.

support working muscles during aerobic exercise for an extended period of time

Marco wants to improve his cardiorespiratory fitness. Which type of activity would be the MOST effective to achieve this goal? -resistance training three times a week -weight lifting every other day -swimming three times a week -yoga four times a week

swimming three times a week (other answers could be walking, running, cycling, dancing, etc at least 30 mins 3-5 times per week)

Intensity of activity refers to __________.

the amount of effort expended

The intensity of a physical activity is defined as

the amount of effort expended.

With regard to fitness, the term intensity means ________.

the level of effort or difficulty at which an individual performs an activity

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

the number of activity sessions per week

The FITT principle is

the principle followed to achieve an appropriate overload for physical training.

Creatine supplementation may enhance an athlete's sprint performance in swimming, running, and cycling.

true

In which of the following events would carbohydrate loading NOT be beneficial?

weight lifting

Elisa is a gymnast who trains on average for two hours each day. She supports her daily activity by consuming 2,500 kilocalories per day. What is the minimum number of kilocalories she should consume from carbohydrates?

1,125 kcal (total kcals times 45%) (AMDR says that total carb intake should be 45-65% of total kcals)

Which of the following does NOT explain why people who engage in vigorous physical activity have an increased ability to burn fat? -improved ability of muscles to store fat -increase in number and activity of fat metabolism enzymes -improved ability to extract fat from the blood during exercise -increased metabolism of carbohydrates during prolonged, intense training

?improved ability of muscles to store fat? (Totally guessed)

Which of the following does NOT explain why people who engage in vigorous physical activity have an increased ability to burn fat?

?increase in number and activity of fat metabolism enzymes?

George plays basketball for his high school team, and he is concerned that he is not consuming enough energy to support his activity. Which of the following would be the MOST likely indicator that he needs to increase his energy intake?

?weight loss?

A commercial sports drink might be beneficial after 60 minutes or more of vigorous exercise because it _____. provides carbohydrate contributes to hydration All options are correct. provides electrolytes

All options are correct.

Characteristics of the condition known as the female athlete triad include ________. low energy availability such as from restricted energy intake low bone mineral density All options are correct. menstrual dysfunction or amenorrhea

All options are correct.

Acne, hair loss, aggression, and loss of reproductive function can be caused by the abuse of which ergogenic aid?

Anabolic steroids

To boost your level of fitness, it's important to do which of the following?

Appropriately overload your body

Which of the following statements about athletes and body weight is TRUE? -Athletes attempting to maintain a lean body weight are at increased risk for osteoporosis. -Athletes attempting to lose weight should adopt a low-carbohydrate diet. -If weight loss is warranted in an athlete, it should be attempted during the competitive season when high energy expenditure will facilitate the process. -If weight loss is warranted in an athlete, energy intake should be reduced no more than 500-650 kcal/day.

Athletes attempting to maintain a lean body weight are at increased risk for osteoporosis.

What is the primary energy source during 20 minutes of high-intensity exercise?

Carbohydrate

Which of the following is recommended to ensure adequate hydration after completing an exercise session?

Consume fluids with a mix of water and sodium.

Which of the following statements about carbohydrate loading is FALSE?

Carbohydrate loading is helpful for moderately intense physical activity to maintain fitness.

Sports anemia is __________.

a transient decrease in hemoglobin that occurs at the beginning of a strenuous training program

Amino acids are the primary fuel source utilized in both anaerobic and aerobic exercise.

False

The amount of ATP stored in muscles is unlimited.

False

Vigorous training directly increases an athlete's need for calcium.

False

When physical activity increases, energy requirements increase also. Depending on the type, intensity, and duration of physical activity, the body's requirements for certain macronutrients may change as well. From the list below, choose all the correct statements about the effects of increased physical activity or athletic training. The recommendation to limit saturated fat intake to less than 10% of total energy intake does not apply to athletes or those who regularly engage in vigorous physical activity. How much additional energy an athlete needs depends on the specific activity the athlete engages in and the frequency of the activity. An athlete who weighs 70 kg (154 lb) should consume 420 to 700 g of carbohydrate per day. Athletes who are following energy-restricted diets are at risk for consuming insufficient protein. Those participating in vigorous exercise should restrict their fat intake to less than 15% of total energy intake.

How much additional energy an athlete needs depends on the specific activity the athlete engages in and the frequency of the activity. An athlete who weighs 70 kg (154 lb) should consume 420 to 700 g of carbohydrate per day. Athletes who are following energy-restricted diets are at risk for consuming insufficient protein.

Under what conditions will the body use significant amounts of protein for energy during exercise?

Inadequate energy intake and inadequate carbohydrate stores

Proper recovery from an exercise program includes this type of activity.

cool-down

Which of the following statements about enhancing physical fitness is FALSE?

Protein intake is more important than weight-resistance training to build muscle.

Why are the B vitamins especially important to an athlete?

The B vitamins are directly involved in energy metabolism.

Which statement regarding glycolysis is true? -When oxygen is limited in the cell, pyruvic acid is converted to lactic acid. -Glycolysis yields four ATP molecules from one six-carbon glucose molecule. -Glycolysis occurs in the mitochondria in the cell. -Glycolysis yields three pyruvic acid molecules from one six-carbon glucose molecule.

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

There is evidence supporting the performance claims of which of the following ergogenic aids?

beta-alanine

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

body composition

Where in the body do we find the greatest storage of potential energy to fuel long-term activities?

body fat

Many ergogenic aids claim to be anabolic, meaning that they

build muscle and increase strength.

How do warm-up exercises prepare the muscles for exertion?

by increasing blood flow and temperature

Which of the following is NOT a component of physical fitness? muscular endurance caloric restriction flexibility body composition

caloric restriction

Regular physical activity not only helps improve overall health and fitness, but it can also reduce the risk of developing certain chronic health conditions and can help manage existing health conditions. Complete the sentence about health benefits of regular physical activity. A regular physical activity regimen ___________. can improve sleep patterns and improve immune function eliminates the risk of heart disease and diabetes decreases the risk of obesity is an effective treatment for severe depression

can improve sleep patterns and improve immune function decreases the risk of obesity

Which of the following is NOT TRUE about cool-down exercise after an exercise session? -helps to prevent injury -involves stretching -causes fatigue -helps to reduce muscle soreness

causes fatigue

The acronym FITT stands for ________.

frequency, intensity, time, type

Which of the following weekly routines most closely follows the FITT principle recommendations to improve flexibility?

full-range-motion yoga stretches (twice per stretch) twice a week

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

generally less than 3 minutes

What are the MOST common sources of glucose needed for energy during exercise?

glucose from blood and glycogen stored in muscles

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?

heart rate

A heat illness characterized by excessive sweating, cool skin, nausea, and weakness is called _____.

heat exhaustion

The increase in muscle strength and size that occurs with strength training is known as

hypertrophy.

The condition that occurs when too much water is consumed and/or too much sodium is lost in sweating, resulting in abnormally low levels of sodium in the blood, is called _____.

hyponatremia

What is meant by the overload principle?

improving fitness by placing extra physical demand on the body

What is the cause of sports anemia?

increased plasma volume due to training

Fluid needs are higher during periods of physical activity, and consuming sufficient fluid before, during, and after exercise is necessary to prevent dehydration and heat-related illnesses. Physically active individuals also have higher requirements for certain micronutrients, such as B-vitamins and iron. Complete the sentence about iron requirements. Among physically active people and athletes in training, iron deficiency ___________.

is a significant risk for physically active females

A key warning sign of heat stroke is that the environmental temperature is very high but the individual _____________.

is not sweating

Cardiorespiratory exercise usually involves continuous activities that use ________.

large muscle groups under aerobic conditions

Which of the following BEST describes exercise?

leisure physical activity that is purposeful, planned, and structured

Physical activity NOT related to a person's occupation is known as

leisure-time physical activity.

Fatty-acid molecules provide MOST of the energy for

long-term activity such as hiking.

An appropriate post-exercise recovery beverage would be _____.

low-fat chocolate milk

Where in the cell is the majority of ATP produced?

mitochondria

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

musculoskeletal fitness