Nutrition Chapter 10 & 11 Study Module

What instrument is used to measure the thickness of fat located just under the skin in various body locations?

calipers

What is the primary energy source during high-intensity exercise?

carbohydrate

Strength training is associated with improving all of the following EXCEPT ________.

cardiorespiratory endurance and the cardiovascular system

A daylong hike lasting 6 to 7 hours uses which primary energy source?

fat

During a 20-mile walk-a-thon, Karen's body obtains most of its energy from _____.

fatty acids

What source of fuel is used by the body during long periods of low-intensity exercise, such as a day-long hike?

fatty acids stored in adipose tissue

What substance forms in the muscles when glucose is broken down at a high rate and cannot be metabolized into adenosine triphosphate (ATP) as a result of insufficient oxygen?

lactate

Cardiorespiratory exercise usually involves continuous activities that use ________.

large muscle groups under aerobic conditions

An appropriate post-exercise recovery beverage would be _____.

low-fat chocolate milk

The best types of carbohydrate to eat during or immediately after exercise are ________.

simple carbohydrates, such as sports drinks, fruit, and bagels

Which of these is NOT a component of physical fitness?

stress

Cardiorespiratory endurance is the ability to ________.

sustain cardiorespiratory exercise, such as running and biking, for an extended length of time

Examples of a restricted-carbohydrate, high-protein diet include ________.

the Atkins diet and the South Beach Diet

With regard to fitness, the term intensity means ________.

the level of effort or difficulty at which an individual performs an activity

The best postexercise meal should ________.

*be consumed within 30 to 45 minutes after exercising *contain carbohydrate and protein in a ratio of approximately 3:1 *contain adequate fluid for hydration

Which of the following may increase a person's risk for becoming obese?

*dining out frequently *genetics *having a sedentary lifestyle

Which are examples of low-energy-density, high-volume foods that can aid in weight loss?

*fresh fruit salad *raw vegetables and salsa *fat-free cottage cheese

Which of the following affects a person's basal metabolic rate (BMR)?

*gender *body size *age

Which of the following is a form of purging in bulimia nervosa?

*laxative abuse *self-induced vomiting *intensive exercise

Characteristics of the condition known as the female athlete triad include ________.

*low bone mineral density *menstrual dysfunction or amenorrhea *low energy availability such as from restricted energy intake

Being overweight can increase a person's risk for _____.

*osteoarthritis *gallbladder disease *heart disease

A commercial sports drink might be beneficial after 60 minutes or more of vigorous exercise because it _____.

*provides electrolytes *contributes to hydration *provides carbohydrate

The health benefits of physical activity include ________.

*reduced stress and increased sense of well-being *improved body composition and body weight, lung capacity, and immune function *a reduced risk of several chronic diseases, including type 2 diabetes, cardiovascular disease, osteoporosis, and possibly cancer

Approximately how many kilocalories are in a snack bar that contains 6 grams of fat, 10 grams of carbohydrate, and 2 grams of protein?

102

A woman with a waist measurement of more than _______ inches or a man with a waist measurement of _______ inches is at higher risk for developing several chronic diseases.

35,40

An energy deficit of approximately ______ total kilocalories will result in the loss of 1 pound of fat.

3500

Calculate the approximate weight loss for a person who reduces his or her energy intake by 500 kilocalories each day for four weeks (28 days).

4 pounds

Approximately ______ percent of an individual's total energy need is determined by his or her basal metabolic rate (BMR).

50-70

Under what conditions will the body use significant amounts of protein for energy during exercise?

Inadequate energy intake and inadequate carbohydrate stores

A healthy weight is ________.

a body weight that does not increase a person's risk of developing weight-related health problems or diseases

Which of the following statements about enhancing physical fitness is FALSE?

Protein intake is more important than weight-resistance training to build muscle.

What is the best approach to lose weight?

Reduce daily energy intake and increase daily energy expenditure.

Which of these statements about body mass index (BMI) is FALSE?

The BMI should be used as a diagnostic tool for individuals with potential medical conditions

Body Mass Index (BMI) calculations of several football players on a university team show that they are overweight or even obese. Which statement is most likely correct?

The football players' muscle weight is probably responsible for the elevated BMIs.

The term central obesity refers to the _____.

accumulation of excess fat in the waist area

Basal metabolic rate (BMR) refers to the _____.

amount of energy expended by the body to meet its basic physiological needs

Fatigue, weakness, hair loss, electrolyte imbalances, and irregular heart rhythm are all common in people with what type of eating disorder?

anorexia nervosa

Excess fat around what area of the body is associated with a greater risk to health than excess fat located elsewhere on the body?

central abdominal area/waist

Which hormone is released because of the distention of your stomach?

cholecystokinin

According to health experts, what three areas of life must a person adjust for successful, long-term weight loss?

diet, physical activity, and behavioral modification

Individuals likely to benefit the most from carbohydrate loading are those who participate in ________.

endurance events or exercise that lasts more than 90 minutes

The process in which a person expends more energy (kilocalories) than he or she consumes is termed ________.

energy deficit or negative energy balance

__________________ is a hormone produced by the kidneys that stimulates red blood cell formation.

erythropoietin

The acronym FITT stands for ________.

frequency, intensity, time, type

Which of the following hormones increases appetite?

ghrelin

Acromegaly can be caused by the abuse of which ergogenic aid?

growth hormone

A pregame or pre-workout meal should be _____.

high in carbohydrate, low in fat

The condition that occurs when too much water is consumed and/or too much sodium is lost in sweating, resulting in abnormally low levels of sodium in the blood, is called _____.

hyponatremia

Someone who is able to do 100 consecutive push-ups without taking a break is exhibiting great _____.

muscle endurance

Kyle has a body mass index (BMI) of 27. He is considered _____.

overweight

The tip of the Physical Activity Pyramid emphasizes activities that ________.

people should minimize, such as sitting at the computer and watching television

All of the following are considered to be part of basal metabolism EXCEPT ________.

performing activities of daily living

A body mass index (BMI) of 16.9 for either a man or a woman indicates that the person is ________.

underweight