Nutrition Chapter 10

The American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete

1.2 - 1.4

An endurance athlete can lose _____ of fluid an hour

1.5 quarts

How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?

490 grams

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients?

epinephrine

To prevent hyponatremia during prolonged events, athletes should

favor sports drinks over water & eat pretzels in the last half of a long event.

Which of the following are most prone to iron deficiency?

female athletes & endurance athletes

Characteristics of cardiorespiratory endurance include

increased cardiac output and oxygen delivery & reduced blood pressure.

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

Muscles respond to the overload of exercise by gaining

strength & size

Which of the following enhances flexibility?

stretching

The role of lactate in enhancing muscle gain is to:

stimulate muscle growth from resistance exercise.

The amount of protein needed for physical activity varies depending on

the amount of training in a particular exercise an athlete has had.

The advantage for athletes of using sport drinks for fluid replacement is that

they have a pleasant taste which encourages consumption.

Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?

Suggest that he consume sports drinks and pretzels

Why would you tell someone not to drink alcohol before engaging in an athletic event?

because it is a diuretic & because it impairs temperature regulation

Which of the following should not be used by athletes?

carbonated beverages & alcohol

During exercise the optimal beverage for replacing fluids is

cool water.

Weight training results in all of the following except:

decreased bone density

Active people do not need extra fluid in cold weather

false

The term ergogenic

implies that the product has special work-enhancing powers & is associated with supplements claimed to benefit athletes.

Researchers measure cardiovascular fitness with VO2 max, which will:

increase as fitness improves and blood is pumped more efficiently.

Sports anemia

is a normal adaptation to endurance training & is temporary

A 70-year-old woman wants to begin a weight training program. What advice would you give her?

it would be a good way to improve her bone density

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood

lactate

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they

make a person feel full quickly and may limit fluid intake.

Moderate use of caffeine by athletes

may assist performance

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

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action

muscle glycogen

Sports drinks offer some advantages over water for athletes who

need to replenish electrolytes.

Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?

perform muscle-strengthening activities of moderate to high intensity 2 or more days a week

Recommendations have been established for moderate physical activity because:

physically active people live longer than those who are inactive.

Muscle growth is stimulated by:

physically demanding activity.

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

reducing the amount of sleep needed each day

What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?

she needs to have medical testing of her blood iron values first to see if she needs it

Which of the following statements regarding carnitine is true?

It is a nonessential nutrient.

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

10 cups

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel

20

Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds. Answer

88-123 grams

Which of the following athletes would use the least protein for fuel during exercise?

Gary, who consumes a carbohydrate-rich diet

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?

The practice does not improve performance because there is not enough time for them to be combined with other appropriate parts so they can do their work.

Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?

They provide extra food energy & They can be useful as a pregame meal.

The 2008 Physical Activity Guidelines for Americans recommend

accumulating activities in weekly totals of at least 10-minute sessions.

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

true

Most athletes probably need somewhat more protein than do sedentary people.

true

People who regularly engage in physical activity live longer on average than those who are physically inactive.

true

To emphasize muscle endurance in weight training, you would combine less resistance (lighter weights) with more repetitions.

true

Glycogen depletion occurs after about _____ hour(s) of vigorous activity

two

Which of the following nutrients is important for athletes because it is needed for the formation of collagen

vitamin C

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

you are making good progress and should continue so the pulse goes lower