Nutrition (Week 11)

Intensity

*Campbell set his workout so that his target heart rate was 70% of maximum. *Bernie estimated his RPE at 8 after a hard workout.

Frequency

Abner worked out 4 times per week

You are snacking on a power bar but want to keep your snack to about 100 calories. How much can you eat?

Less than half of the bar.

Fat

an all-day walkathon

Foods Rich in Complex Carbohydrates

brown rice with vegetables whole-wheat pancakes

Non-Carbohydrate Foods

grilled salmon roasted chicken breast

Choose the correct statements about specific nutrients and exercise.

*A meal or snack containing both protein and carbohydrates should be consumed within 45 min of the conclusion of exercise. *The protein needs for most recreational and competitive athletes can be met without the use of protein supplements.

Please choose the correct statements about disordered eating.

*A person who obsesses over "clean" eating may have disordered eating habits, even if energy intake is adequate. *Very low calorie diets can lead to dangerous electrolyte imbalances. *An individual can have disordered eating habits without having a clinically diagnosed eating disorder.

Energy Excess

*After changing jobs, Madeline continued to visit her favorite gym at lunch time, but she began eating the "free" sweet treats left in the kitchen every day. *A new coffee shop opened a block from Lateefa's apartment; she began enjoying an extra large mocha latte after breakfast on the way to work every day instead of her regular black coffee. *Rodrigo read an article stating that artificial sweeteners cause weight gain, so he switched from diet cola to regular cola for his twice-daily soda fix.

Type

*Cornell hated running, but loved to swim, so he went to the pool for exercise. *Blythe signed up for a dance-based exercise class.

Time

*Julia went for a 3-hour bike ride. *Lydia performed 3 sets of 10 repetitions of each resistance exercise.

Energy Balance

*Katia decided to start working out with a trainer a few times per week to improve her body composition. She ate a lean protein snack after each session to help with recovery. *After he got married, Reginald began making heartier, home-cooked meals, but was sure to increase his visits to the gym and the intensity of his workouts.

Match

*When comparing two weight lifters, the individual who can lift the heaviest weight probably has more muscle strength. *A higher number of weight lifting repetitions is a sign of muscle endurance. *If an individual wants to improve flexibility, attending a gentle yoga class may be particularly beneficial. *Hyponatremia may occur if a marathon runner drinks only water during a race. *Creatine is an example of a common ergogenic aid. *Abuse of growth hormones can cause acromegaly, in which abnormal growth occurs. *Gardening, walking to school, and doing housework are examples of physical activity. *Acute dehydration can occur when a person fails to increase fluid intake appropriately when exercising for the first time in a hot climate.

Energy Deficit

*Yin began training for a marathon, but felt like her excess weight was slowing her down. She reduced the size of her lunch and eliminated her afternoon snack most days of the week to try to shed a few pounds. *Hunter moved from Los Angeles to New York recently. His diet stayed the same, but he began walking a lot more in New York since driving was so much trouble.

Match

1. Cardiorespiratory exercise, also known as aerobic exercise, uses oxygen and typically involves using large muscle groups during continuous activities. 2. Your body produces energy under anaerobic conditions during the first few seconds of intense exercise. 3. When one of the three phosphates is removed from adenosine triphosphate, ADP is formed and energy is released. 4. Creatine phosphate is stored in the muscles and is broken down to replenish ATP stores. 5. When participating in low-intensity activities over a long period of time, the body primarily uses fat for energy. 6. A small amount of amino acids from protein can be utilized for energy production during endurance events, but their primary role is to promote muscle growth and help with repair. 7. Your body burns carbohydrates for energy during every type of exercise that lasts longer than 3 sec. Intensity and duration of exercise will affect the percentage of energy that is derived from this source. 8. Endurance athletes may use a training strategy known as carbohydrate loading to maximize their body's glycogen stores. 9. The body's preferred carbohydrate source during very high intensity exercise for energy is muscle glycogen.

Match

1. The energy gap refers to the difference in calories needed to maintain weight before and after weight loss. 2. Visceral fat is located around organs in the chest and stomach. 3. An individual with excess visceral fat in the abdomen may have central obesity. 4. Resistance training can be a helpful complement to a weight gain program. 5. An individual at a(n) healthy weight has a low risk of developing weight-related health problems. 6. A body mass index of 27 is considered overweight. 7. Fad diets can contribute to the frustrating problem of weight cycling. 8. A good weight management strategy includes a balance of nutritious food and physical activity. 9. Underweight can be a sign of malnutrition.

What is Jack's BMI? Round to one decimal place.

87.3/3.53 = 24.7

Choose the statement below that correctly describes energy deficit or excess.

An energy deficit as small as 100 kcal can result in weight loss if it occurs consistently over time.

Choose the scenario below that correctly describes an increase in workout intensity.

During his weekly swim, Ed usually aims for 60%% of his maximum heart rate, but today he reached his new goal of 70%%

Choose the scenario below that correctly describes chronic dehydration.

Jayden loses his water bottle, and for the next week he goes on his daily bike ride without it. He notices that he has more fatigue and muscle soreness than usual.

What is the role of lactate?

The lactate will cause a reduction in pH in the muscle cells, possibly contributing to fatigue.

Choose the statement below that correctly describes fat storage.

Waist circumference can indicate whether an individual has increased health risks due to central obesity.

ATP-CP

a block start in 50-m freestyle

Carbohydrates

a marathon a 5-km run a soccer match

A common and legal substance used by many athletes as an ergogenic aid and shown in some studies to increase exercise endurance is/are __________.

caffeine

In general, _____ should be avoided before exercise to ensure that the individual does not feel sluggish or sick to their stomach.

fat

When watching your weight, you want to snack smart. To do that, you want a snack that is going to __________.

fill you up before it fills you out

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

flexibility

Carbohydrates in the form of muscle glycogen are the primary fuel for which type of exercise?

high to very high intensities

A benefit of physical fitness is __________.

losing unwanted inches due to changes in body composition Submit

Which one of the following snack items will provide the most volume, or largest portion size, for a mere 100 calories?

salad

Foods Rich in Simple Carbohydrates

sport drink with glucose banana smoothie made with nonfat yogurt

In the FITT principle, the choice of swimming instead of walking would be an example of _____.

type

Is Jack's BMI within the range required for admission to the U.S. Military Academy?

yes