nutr chap 10

What is the physical activity guidelines for Americans?

- engage in an active lifestyle everyday - engage in moderate/vigorous aerobic activities 5+ times a week (at least 150 minutes of moderate intensity) - engage in muscle strength training at least 2+ times a week - avoid inactivity

A person who continues exercising moderately for longer than ____ minutes begins 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

What is cardio endurance?

Increased heart strength and stroke volume Slowed resting pulse Increased breathing efficiency Improved circulation and oxygen delivery Reduced blood pressure Increased blood HDL cholesterol

Explain the intensity of Physical activity levels.

Light: Little to no increase Moderate: able to have a conversation High (vigorous): Conversation is difficult or "broken"

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.

How does engaging in physical activity relate to diseases?

People who regularly engage in moderate physical activity live longer, healthier lives on average than those who are physically inactive. Sedentary people may even be more likely to catch a cold.

Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:

eating a high-carbohydrate diet regularly.

To prevent hyponatremia during prolonged events, athletes should:

favor sports drinks over water during the event.

what are the components of fitness?

flexibility, muscle strengthening and endurance, and cardiorespiratory endurance

Researchers measure cardiovascular fitness with VO2 max, which will:

increase as fitness improves and blood is pumped more efficiently.

Anaerobic glucose breakdown produces a compound called ____ as a by-product.

lactate

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

lower incidence and reduced severity of eating disorders.

The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.

vitamin E

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

only energy-dense protein sources.

physical activity guideline total:

the guideline is accumulated weekly totals. allows individuals to split up their activity into sessions of at least 10 minutes each, performed throughout the days of the week in any combination that suits their lifestyles.