Nutrition chapter 11 (test 4)

fat; glycogen

A trained muscle is better equipped to use ______ for energy and can conserve its _______ supply for a longer period of time

After 20 minutes

At what point during a moderate-intensity workout does the body start to use rely less on glycogen and more on fat for fuel?

20 minutes

For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least ___________

These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food

Which statement best describes athletes who eat well-balanced diets?

Arginine

Which substance is promoted for quick weight oss by stimulating secretion of human growth hormone?

Carnitine

______________ has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise

Cardiovascular endurance

__________________ has the greatest impact on long-term health

Carbohydrate loading

___________________ is a technique that can trick the body into storing extra fuel for endurance competition

Sports anemia

___________________ is not true iron-deficiency anemia and is related to increased blood volume

Cardiovascular endurance

_______________________ refers to the length of time that you can keep going with an elevated heart rate--that is, how long your heart can endure a given demand

muscle cramping and fatigue

A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is _______________

atrophy

A muscle will _________ when a person stops using a muscle for a period of time due to injury

train the muscles more

A person wishing to develop larger muscle should ____________

caffeine

A possible benefit of a moderate intake of ______ prior to an event for an endurance athlete is its glycogen-sparing effect

sodium

Adding about 50 mg of __________ per cup of a beverage is thought to enhance water absorption from the GI tract

abundance in carbohydrates

Eating a diet that is _________ has been shown to increase an athlete's endurance

Osteoporosis

If a female athlete has irregular menstrual periods, what long-term complication could develop as a result?

1.2 to 2.0 g/kg

Imagine you are the sports nutritionist for college athletes. What level of daily protein intake (based on desirable body weight) would you recommend for your clients?

20 g

It is recommended that athletes consume at least _____________ of protein at each meal to satisfy the need for 1.0 to 2.0g/kg of protein per day

85 to 145 beats per minute

Joe is 50 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

Jonathan has lost 2 cups of fluid

Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference?

start a daily or weekly exercise routine and stick to it consistently

Kyle wants to improve his fitness and drop a few extra pounds. The most important thing Kyle can do to achieve these goals is to ____________

fat

Long-duration, low-intensity exercise demands energy mostly from stored _________

Marcy needs more calories and more carbohydrates than Lucy

Lucy and Marcy are sorority sisters whose heights, weights, and ages are almost exactly the same. Lucy is studying engineering and walks several times a week fro exercise. Marcy is an exercise physiology major who aspires to be a professional tennis player, and runs marathons as a hobby. How would you expect their diets to differ?

strength and endurance

Muscles respond to the overload of exercise by gaining ______________

1 1/2 to 2

Muscles typically have enough glycogen to fuel _______ hours of activity

a breakfast of whole-grain pancakes and 16 ounces of orange juice at 7:30 A.M.

Raphael, a linebacker, is starting for his school's football team at their 10.30 A.M. game on Saturday. Among the following selections, his best pre-game food choice would be _____________

glucose

Short-duration, high-intensity activities are fuel primarily by _____________

Stan's working muscles give off a lot of heat, which must then be released

Stan sweats profusely when he works out at his college's weight room, even though the facility is always very cool inside. Why is this?

94 to 122 beats per minute

That is Jill's target heart rate if she wants to workout at 50 to 65 percent of her maximum heart rate?

target heart rate

The ______________ is the heart rate a person must work at to achieve cardiovascular fitness

Creatine increases performance in long, endurance-type events

The clerk recommends John purchase creatine. Which statement describes a false claim attributed to this substance?

No, because your body converts extra amino acids to fat

The clerk recommends that John increase his protein intake by purchasing amino acid supplements. Is this a good idea?

Steroids can lead to liver abnormalities

The clerk suggests that John look into anabolic steroids to give him the quickest results. What would you say to John about this?

cardiovascular conditioning

The effect of regular exercise on heart and lung function is known as ________________

iron

The mineral _______ is a key component of the body's oxygen-transporting system

more fat

The more fit a muscle is, the ___________ it can burn for energy when oxygen is present

0.8; 2.0

The protein RDA for adults is _____ g/kg/day but up to _______ g/kg/day is recommended for athletes

muscle's ability to work against resistance

The strength of a muscle is most accurately reflected in the __________

Hypertrophy

The type of activity that relates to endurance and cardiovascular fitness is termed _______________

5; 30

To achieve cardiovascular endurance, it is recommended by the ACSM that Jill exercise at a moderate intensity at least ______ times per week for at least _______ minutes at a time

30 to 60 minutes

To improve cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends that an individual exercise continuously for ________ at least five times a week

4 cups

Tom runs for his school's track team. He weighted himself before and after his race and found he had lost 2 pounds. Approximately how much water loss does this represent?

C

Vitamin ____ is important for collagen formation to ensure joint integrity

Glucose and fatty acids

What are the body's primary fuels used during exercise?

175

What is the maximum heart rate (MHR) for a person who is 45 years old?

Daily physical exertion was necessary for survival

What lifestyle of health characteristic was seen in preagricultural hunters-gathers that is not seen in modern humans?

Fiber

What nutrient is not recommended for an athlete to eat right before physical exertion because it slows down digestion?

20

What percentage of U.S. adults meet muscle strength and aerobic activity guidelines?

fat

When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles main source of energy is _________

The quantity of oxygen in her muscles

When Jill is jogging, which characteristics determines whether this activity is aerobic or anaerobic?

following an exercise routine consistently

When a formerly sedentary person is trying to become fit, _________ is very important

Glucose

When a marathon runner experiences the phenomenon known as "hitting a wall," what nutrient is most likely depleted?

A 19-year-old female long-distance runner

Which athlete would most likely be risk for iron deficiency?

Flexibility

Which component of fitness has Jill lost if she cannot touch her toes?

CLA

Which compound is an altered form of the omega-6 fatty acid linoleic acid and is falsely promoted to support lean muscle retention, weight loss, and increased exercise recovery?

Lifting free weights

Which of the following is an example of a resistance training activity that John could do?

Your body cannot store them and so any excess will be converted into fat

Which statement best describes amino acid supplements?