Nutrition Ch 16

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The body's store of glycogen can fuel high intensity exercise for

1.5-2.5 hours

One pound of weight loss is equivalent to ______ water loss

16 oz

Dan, who is 40 years old, has an estimated maximum HR of

180 bpm

Jan, who is 30 years old has an estimated maximum heart rate of

187 bpm

Recommendations for water intake after exercise is

2-3 cups of water for every pound of body weight lost

The body's store of glycogen provides how many calories

2000 calories

How much physical activity is recommended for reducing the risk of heart disease and diabetes

30 minutes of moderate intensity activity most days of the week

Carbohydrate recommendation for individuals engaging in high intensity exercise for 1-2 hours is

30-60 g per hour

In 2010, it was estimated that approximately ___ of US adults participated in no leisure-time physical activity

33%

Recommended daily carbohydrate intake for 70kg man and engages in one hour moderate intensity endurance training

350-490g

Recommended carbohydrate intake for one hour per day of moderate-intensity endurance training is

5-7 per kg body weight per day

Examples of nutritional ergogenic aid

AA supplements, creatine monohydrate, whey protein powder, caffeine

Female athletes may require a higher amount of _______ to prevent anemia

Iron

The major energy system used during 30 to 60 seconds of maximal intensity exercise is

anaerobic glycolysis

Example of moderate-intensity activity

brisk walk

What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity?

carbohydrate and fat equally

The fuel source for the phosphagen system is

creatine phosphate

Where in the cell do anaerobic energy systems produce ATP

cytosol

Major factor leading to exhaustion during exercise is

depletion of muscle glycogen

Borg Scale of Perceived Exertion is a method for estimating

exercise intensity by monitoring HR

Which of the following best describes anaerobic glycolysis

fast ATP production for a short duration

What is the major fuel used during low intensity activity

fat

Consuming carbohydrates during first few hours after exercise maximizes

glycogen storage

Benefit of a diet high in carbohydrates is

increasing muscle glycogen storage to prevent muscle fatigue

Female athletes may need to be more concerned about _____ than male athletes

iron and calcium intake

Which is not a component of the female athlete triad

iron deficiency anemia

Anerobic glycolysis produces

lactate

The end product for anaerobic metabolism is

lactate

To avoid water deficit during exercise, drink enough water to

limit fluid loss to 2% of body weight

Glycogen is stored in the

liver and skeletal muscles

Where in the cell do aerobic energy systems produce ATP

mitochondria

What fuel source is Jan using at 85% of her maximum aerobic capacity

mostly carbohydrate

What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity

mostly fat

The feeling of fatigue known as "hitting the wall" is created by

muscle glycogen depletion

A sports drink to be consumed during one hour high intensity exercise should contain

no more than 8% glucose because this can slow gastric emptying

ATP production from FA in the mitochondrion requires

oxygen

List energy systems in correct order of fastest to slowest rate of ATP production

phosphagen, glycolysis, glucose oxidation, fat oxidation

Creating phosphate contributes to ATP production by transferring

phosphate to ADP to form ATP

Which is not a benefit of regular physical activity?

reduce risk of type 1 diabetes

Creatine monohydrate supplementation has been shown to improve

short-duration anaerobic activity

Nutritional ergogenic aids are

substances believed to improve athletic performance

Which type of exercise improves CV fitness

uphill biking

Which is an example of resistance exercise

weight lifting

Which is an example of neuromotor exercise

yoga


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