Nutrition Test #3 - Exercise and Diet

Lipids are used for energy more than glucose after ______ minutes of short duration exercise, although liver and muscle glycogen stores continue to be used

20

True or false? Taking vitamins or minerals immediately before an exercising event is beneficial.

false (beneficial -> not beneficial)

True or false? Carbs are the largest contributor to energy usage at rest.

false (carbs --> lipids)

True or false? Most glycogen is stored in the liver.

false (liver --> muscles)

True or false? Only carbs are used anaerobically.

false (only carbs --> only carbs and proteins)

Glycogen is broken down to provide ____________

glucose

oxygen is used for ___________ in high intensity exercise

glucose

True or false? In high intensity exercise, oxygen is sufficient enough to be able to use lipids.

false (sufficient --> not sufficient)

True or false? Glycogen storage is unlimited.

false (unlimited -> limited)

True or false? Muscles use the fat around them specifically.

false (use --> do not use)

True or false? Spot reducing - performing specific exercises to reduce fat in a certain area - usually works

false (usually works -> does not work)

Muscles burn more ______ with repeated exercise

fat

When exercising, more fat is used from the areas containing more ________

fat

With moderate intensity exercise, oxygen is needed to burn ______

fat

For the first 20 minutes of long duration exercise, ________ ________ in the blood are used

fatty acids

___________ can cause discomfort to the competitive athlete if eaten in great quantity before a competition

fiber

Protein is needed for bodily ____________ and structures

funtions

Carbs improve _________ stores when eaten after exercise.

glycogen

Glucose cannot be sustained long in high intensity exercise due to limited ____________ supply

glycogen

Where is lipid stored?

beneath the skin and around muscles

Muscle glycogen stores are used up during the first _______ minutes of short duration exercise

10

Liver glycogen starts to be used during the ______-_______ minute range of short duration exercise.

10;20

Competitive athletes should eat how long before a competition?

3-4 hours

When competitive athletes eat before a competition, they should consume ______-_______ kcal

300; 800

What kind of athletes would not benefit from carbohydrate loading/glycogen loading?

baseball, football, 10k runners

Define carbohydrate loading/glycogen loading

an exercise and carbohydrate regimen designed to maximize muscle glycogen levels

When trying to spot reduce, fat is released into the _________, making the energy available to

blood; the entire body

For competitive athletes, _________-rich foods should be chosen

carb

High _______ diets aid endurance more than a high lipid diet or a mixed diet

carb

In high intensity exercise, all oxygen is used to produce energy from __________

carbs

What kind of athletes may benefit from carbohydrate loading/glycogen loading?

continuous, long duration (ex: cross country, skiing)

With moderate-intensity exercise, conversation is possible, but not _________________

continuously

Repeated exercise ____________ the amount of protein used during activity

decreases

The long time period before a competition that competitive athletes should eat in allows time for the stomach to __________

empty

glucose provides ____________ during exercise

energy

What in the muscles allows quick energy usage by the muscles?

glycogen storage

During long duration exercise and strength training, ___________ stores are used up, and so __________ must be used

glycogen; proteins

What are the two things that repeated exercise promotes?

greater glycogen storage in muscles and greater fat usage during exercise

Talking is difficult with _______________ exercise

high-intensity

Where is glycogen stored?

in the liver and muscles

High glycemic index foods (when eaten after exercise) may _________ storage of glycogen

increase

Protein intake often does not need to be ___________ with strength training

increased

Energy use at rest is mainly ________ and __________, along with minimal protein

lipids; carbs

Proteins are used in ________ duration exercise and strength training

long

Foods that competitive athletes eat before a competition should be _______ in fat, protein, and fiber

low

In high intensity exercise, a _________ fat percent is burned

lower

Low-intensity exercise __________ increases breathing, sweating, and heart rate

mildly

Lipids are used for ___________ intensity, long duration, and repeated exercise

moderate

Intensity of exercise affects the types of energy ____________ used during exercise

molecules

With strength training, having an intake of protein helps to build __________, but is not used for

muscle; energy

A small amount of ATP is stored in the

muscles

With repeated exercise, the heart and lungs deliver more _________, which allows more ________ to be used

oxygen; fat

What is an example of a food that can be eaten after endurance training exercise to help replace lost sodium?

pretzels

Sodium can be depleted after _____________ activity

prolonged

When a person is low on carbs, this leads to more usage of ___________ for energy

proteins

What are the benefits of water with exercise?

rapidly enters the tissues, cools the body

What are the benefits of sports drinks with exercise?

replaces water, contains electrolytes that are lost, replenishes some sodium

ATP in the muscles is used during the first few ____________ of exercise

seconds

Protein is used in ________ amounts during exercise

small

What type of fluid is best to ingest for endurance training exercises?

sports drinks

When carbs are eaten after exercise, they increase the glycogen storage rate for ________ after exercise

storage; hours

After the first 20 minutes of long duration exercise, ___________ fatty acids are used (these become the major energy source)

stored

Sources of energy during exercise include

stored ATP, glucose/glycogen, fat, and protein

Liver glycogen storage is available to

the whole body

Lipids stored around the muscles is available

to the whole body

Lipids stored beneath the skin is available

to the whole body

True or false? A well-balanced diet should generally be sufficient for most vitamin and mineral needs during exercise.

true

True or false? Carbs may be used almost exclusively in high intensity exercise.

true

True or false? Glucose is used for high intensity, short duration exercise.

true

True or false? Having a conversation is easy with low-intensity exercise

true

True or false? lipid storage is almost unlimited

true

Glycogen stored in the muscles is

used for each particular muscle

What type of fluid is best to ingest for short and moderate duration exercise?

water