Nutrition CH. 10
Which fuels is used aerobically?
All of these. (glucose, fatty acid ,amino acids and lactate)
Highly active athletes may need __________ additional calories/day.
1000-1500
A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.
20
An athlete's pregame meal should be ___________.
Low in fat/moderate in protein
During the first few minutes of activity, the body uses ________ for activity.
Muscle glycogen
Iron is important to athletes because of it's role in __________.
Oxygen delivery
Which nutrient is important for athletes because it is needed for the formation of collagen?
Vitamin C
The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.
Vitamin E
What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity?
Moderate
The mixture of glucose, fatty acids, and amino acids used during physical activity depends on the __________________.
All of these. ( intensity of the activity, duration of the activity, andtraining status of the exerciser)
Which of the following energy systems provides energy for intense bursts up to 20 seconds?
Anaerobic
A benefit of cardio respiratory endurance training is that:
Blood pressure may be reduced.
During non-endurance exercise, the optimal beverage for replacing fluids is:
Cool water.
Increase metabolism following exercise is called __________.
EPOC
Vigorous, structured, and planned type of physical activity is called __________.
Exercise
Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.
FALSE
The first symptom of dehydration (besides thirst) is:
Fatigue
Which activity most enhances flexibility?
Stretching
People who regularly engage in physical activity live longer on average than those who are physically inactive.
True
Nutrition authorities other than the DRI committee recommend _____ grams protein per kilogram of body weight each day for an endurance athlete.
1.2 to 1.4
Recovery meals should be consumed within _____________.
2 hours following activity
The Physical Activity Guidelines for Americans recommend:
Accumulating activities in weekly totals of at least 10-minute sessions.
Which of the following energy systems provides energy with the help of oxygen?
Aerobic
Which factor does not influence how much glucose a person uses during physical activity?
Age of the person exercising
Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:
Avoiding glucose consumption during endurance activities.
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.
20-35
Which of the following diets is associated with greater endurance?
High carbohyrdate
Which of the following is true in regards to pregame meals?
Eat a small easily digestible meal that is high in carbohydrate
Improvements as a result of aerobic training include:
Enhanced ability to deliver oxygen
To prevent hyponatremia during prolonged events, athletes should:
Favor sports drinks over water during the event.
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?
Glucagon
Characteristics of cardio respiratory endurance include:
Increased cardiac output and oxygen delivery.
Why would you tell someone not to drink alcohol before engaging in an athletic event?
It is a diuretic.
The health benefits of being physically active include all of the following except:
Lower incidence and reduced severity of eating disorders.
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.
Sports drinks offer some advantages over water for athletes who:
Need to replenish electrolytes.
For athletic performance, the diet should consist of all of the following except:
Only energy-dense protein sources.
Progressive weight training is not associated with:
Reduced osteoporosis risk.
To prevent both muscle cramps and hyponatremia, endurance athletes who compete and sweat heavily for four or more hours need to
Replace sodium during the event
__________ may offer an advantage to athletes that exercise at high intensities for greater than 1 hour.
Sport drinks with glucose and electrolytes
Which athlete will use the least protein for fuel during exercise?
Trey, who is in a strength-training program and consumes a high-carbohydrate diet
Examples of aerobic physical activity include all of the following except:
Using weight machines.
