exam 4 nutrition

athletes, like others, often test

low for vitamin D

food energy needs vary by the

goals and activities of the athlete

researchers measure cardiovascular fitness with VO2 max, which will:

increase as fitness improves and blood is pumped more efficiently

a person who continues exercising moderately for longer than ___ minutes beings to use less glucose and more fat for fuel

20

sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat

20-35

to help prevent hypertension, health Caucasians less than 51 years old should limit their sodium intake to less than ___ mg per day

2300

most active people can meet their vitamin and mineral needs without supplements if they follow the

USDA eating patterns and eat enough nutrient-dense food to meet their energy needs

guidelines recommend hydrating___

before, during, and after activity

sports performance, appearance, and body composition improve through resistance training;

bulky muscles are the results of intentional bodybuilding regimens

contaminants and naturally occurring toxins can be __

carcinogenic

carbonated beverages can limit fluid intake and

cause discomfort in exercising losses

carbohydrate intakes before, during, and after physical exertion can help to support the performance of

certain kinds of activities but not others

what is a good strategy to minimize your risks of CVD?

choose more fruits and whole grains

glycogen is used at a rapid rate early in exercise, but the rate slows with

continued activity

dietary guidelines for cancer prevention include:

controlling energy intake

the intensity and duration of the activity, as well as the

degree of training, affect fat use

salt tablets worsen

dehydration

athletes use amino acids for building muscle tissue and for energy;

dietary carbohydrate spares amino acids

the best action to take to decrease your risk of cancer is to:

eat a wide variety of vegetables and fruits in generous quantities every day

the aerobic energy system uses fuels most

efficiently and conserves the body's glycogen stores

cardiorespiratory training activities

elevate the heart rate for sustained periods of time and engage the body's large muscle groups

water is the best drink for most physically active people, but some

endurance athletes may need the carbohydrate and electrolytes of sports drinks

high-energy molecules trap and store energy from

energy-yielding nutrients and can transfer that energy to fuel cellular work

vitamins and minerals are essential for releasing the energy trapped in

energy-yielding nutrients and for carrying out other functions that support physical activity

although certain athletes may need some additional protein, a well-chosen diet that provides ample energy and follows the USDA food intake patterns provides sufficient protein,

even for most athletes

atherosclerosis beings with the accumulation of soft,

fatty streaks on the inner walls of the arteries

the components of fitness are

flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance

blood pressure pushes the blood through the major arteries into smaller arteries and capillaries to exchange

fluids between the blood and tissues

the soft, fatty streaks gradually enlarge and become

hard plaques

the more intense an activity, the more glucose it demands for anaerobic metabolism, and the more

heavily is draws on glycogen stores

what is not one of the risk factors for CVD?

high blood HDL

an atherogenic diet is characterized as one that is:

high in saturated fats

plaques of atherosclerosis trigger

hypertension and abnormal blood clotting, leading to heart attacks or strokes

both deficient and excessive nutrients can harm the

immune system

blood pressure rises when cardiac output or peripheral resistance ___

increases

lifestyle changes to lower the risk of CVD include

increasing physical activity, achieving a healthy body weight, reducing exposure to tobacco smoke, and eating a heart-healthy diet

______ is part of the body's immune defense system

inflammation

cancer arises from genetic damage and develops in steps, including

initiation and promotion

iron-deficiency anemia impairs physical performance because

iron is the blood's oxygen handler

which individual is at highest risk for developing hypertension?

jack, a 40-year-old African American male whose parents had hypertension

anaerobic glucose breakdown produces a compound called ___ as a by-product

lactate

carbonated beverages can

limit fluid intake and cause discomfort in exercising people

the health benefits of being physically active include all of the following except:

lower incidence and reduced severity of eating disorders

the anaerobic energy system partially breaks down glucose to yield energy without using oxygen and is

particularly important during bouts of high-intensity activity

physical activity builds muscle tissues and metabolic equipment needed for the activities they are repeated called up to

perform

alcohol use can impair

performance in many ways and is not recommended

sports anemia is a harmless temporary adaptation to

physical activity

resistance training can benefit

physical and mental health

the U.S. physical activity guidelines for americans aim to improve

physical fitness and the health of the nation

food containing ample fiber, folate, calcium, many other vitamins and minerals, and ___

phytochemical may be protective

during activity, the hormone glucagon helps to

prevent a drop in blood glucose

carbohydrate consumption affects glycogen stores and may boost performance during

prolonged or repeated exercise

dietary measures to lower LDL cholesterol include

reducing intakes of saturated fat and trans fat, along with consuming enough nutrient-dense fruits, vegetables, legumes, nuts, fish, and whole grains

evaporation of sweat cools the body,

regulating body temperature

during events lasting longer than four hours, athletes need to pay special attention to

replacing sodium losses to prevent hyponatremia

bursts of physical activity lasting just seconds require the immediate energy stored in the

reservoir

physical activity and fitness benefit people's physical and psychological well-being and improve their

resistance to disease

physical activity stimulates muscle cells to both break down and synthesize proteins,

resulting in muscle adaptation to activity

when glycogen depletion reaches a certain point, continued activity of the

same intensity is impossible

the same diet and lifestyle risk factors may contribute to

several chronic diseases

most exercising people get enough ____ in their normal foods to replace losses

sodium

a main difference between a person contracting an infectious disease and a chronic disease is:

some infectious diseases can be cured with medications but chronic diseases cannot

carbohydrate recommendations for athletes are

stated in grams per kilogram of body weight per day

a person's family history and laboratory test results can reveal elevated disease risks and suggest

strategies for disease prevention

physical activity improves

survival and quality of life in the later years

______ can worse a number of chronic diseases

sustained inflammation

cardiorespiratory endurance training enhances

the ability of the heart and lungs to deliver oxygen to body tissues

highly trained muscles use less glucose and more fat than do

untrained muscles to perform the same work

the main role of ___ is supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation

vitamin E

excess post-exercise oxygen consumption can pose weight-loss problems for some athletes, but most

weight-loss seekers do not achieve significant calorie deficits fro EPOC

to prevent hyponatremia during prolonged events, athletes should:

a favor sports drinks over water during the event

all of the follow dietary factors are protective against CVD except:

a low-carbohydrate diet

diet, intensity and duration of the activity, and degree of training

affect protein use during the activity

major risk factors for CVD are

age, gender, family history, high LDL, cholesterol and low HDL cholesterol, high blood triglycerises, hypertension, diabetes, physical inactivity, smoking, an atherogenic diet, and obesity

lactate arises from

anaerobic breakdown of glucose

lactate is a by-product of

anaerobic energy production

hypertension silently and progressively worsens

atherosclerosis and makes heart attacks and strokes likely

glycogen stores in the liver and muscles affect an

athlete's endurance

a diet high in saturated or trans fat raises an

athlete's risk of heart disease

what helps keeping blood pressure normal

maintaining a healthy body weight, engaging in regular physical activity, minimizing salt and sodium intakes, limiting alcohol intake, and eating a diet high in fruits, vegetables, fish, and low-fat dairy products

aerobic metabolism fuels

moderate-intensity activity over long duration

muscle protein is built up and broken down every day;

muscle tissue is gained when synthesis exceeds degradation

when designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

muscles need a day or two of rest to refuel and repair

adequate nutrition is necessary for

normal immune system functioning

what contributes to hypertension

obesity, age, family background, race and alcohol consumption

what is associated with cancer development

obesity, physical inactivity, alcohol consumption, and diets high in red and processed meats

for athletic performance, the diet should consist of all of the following except:

only energy-dense protein sources

heat stroke is a threat to physically active people in hot, humid weather, while hypothermia

threatens exercisers in the cold

exercise factors generated by working muscles may

trigger healthy changes in body tissues