Nutrition Test #3 - Exercise and Diet
Lipids are used for energy more than glucose after ______ minutes of short duration exercise, although liver and muscle glycogen stores continue to be used
20
True or false? Taking vitamins or minerals immediately before an exercising event is beneficial.
false (beneficial -> not beneficial)
True or false? Carbs are the largest contributor to energy usage at rest.
false (carbs --> lipids)
True or false? Most glycogen is stored in the liver.
false (liver --> muscles)
True or false? Only carbs are used anaerobically.
false (only carbs --> only carbs and proteins)
Glycogen is broken down to provide ____________
glucose
oxygen is used for ___________ in high intensity exercise
glucose
True or false? In high intensity exercise, oxygen is sufficient enough to be able to use lipids.
false (sufficient --> not sufficient)
True or false? Glycogen storage is unlimited.
false (unlimited -> limited)
True or false? Muscles use the fat around them specifically.
false (use --> do not use)
True or false? Spot reducing - performing specific exercises to reduce fat in a certain area - usually works
false (usually works -> does not work)
Muscles burn more ______ with repeated exercise
fat
When exercising, more fat is used from the areas containing more ________
fat
With moderate intensity exercise, oxygen is needed to burn ______
fat
For the first 20 minutes of long duration exercise, ________ ________ in the blood are used
fatty acids
___________ can cause discomfort to the competitive athlete if eaten in great quantity before a competition
fiber
Protein is needed for bodily ____________ and structures
funtions
Carbs improve _________ stores when eaten after exercise.
glycogen
Glucose cannot be sustained long in high intensity exercise due to limited ____________ supply
glycogen
Where is lipid stored?
beneath the skin and around muscles
Muscle glycogen stores are used up during the first _______ minutes of short duration exercise
10
Liver glycogen starts to be used during the ______-_______ minute range of short duration exercise.
10;20
Competitive athletes should eat how long before a competition?
3-4 hours
When competitive athletes eat before a competition, they should consume ______-_______ kcal
300; 800
What kind of athletes would not benefit from carbohydrate loading/glycogen loading?
baseball, football, 10k runners
Define carbohydrate loading/glycogen loading
an exercise and carbohydrate regimen designed to maximize muscle glycogen levels
When trying to spot reduce, fat is released into the _________, making the energy available to
blood; the entire body
For competitive athletes, _________-rich foods should be chosen
carb
High _______ diets aid endurance more than a high lipid diet or a mixed diet
carb
In high intensity exercise, all oxygen is used to produce energy from __________
carbs
What kind of athletes may benefit from carbohydrate loading/glycogen loading?
continuous, long duration (ex: cross country, skiing)
With moderate-intensity exercise, conversation is possible, but not _________________
continuously
Repeated exercise ____________ the amount of protein used during activity
decreases
The long time period before a competition that competitive athletes should eat in allows time for the stomach to __________
empty
glucose provides ____________ during exercise
energy
What in the muscles allows quick energy usage by the muscles?
glycogen storage
During long duration exercise and strength training, ___________ stores are used up, and so __________ must be used
glycogen; proteins
What are the two things that repeated exercise promotes?
greater glycogen storage in muscles and greater fat usage during exercise
Talking is difficult with _______________ exercise
high-intensity
Where is glycogen stored?
in the liver and muscles
High glycemic index foods (when eaten after exercise) may _________ storage of glycogen
increase
Protein intake often does not need to be ___________ with strength training
increased
Energy use at rest is mainly ________ and __________, along with minimal protein
lipids; carbs
Proteins are used in ________ duration exercise and strength training
long
Foods that competitive athletes eat before a competition should be _______ in fat, protein, and fiber
low
In high intensity exercise, a _________ fat percent is burned
lower
Low-intensity exercise __________ increases breathing, sweating, and heart rate
mildly
Lipids are used for ___________ intensity, long duration, and repeated exercise
moderate
Intensity of exercise affects the types of energy ____________ used during exercise
molecules
With strength training, having an intake of protein helps to build __________, but is not used for
muscle; energy
A small amount of ATP is stored in the
muscles
With repeated exercise, the heart and lungs deliver more _________, which allows more ________ to be used
oxygen; fat
What is an example of a food that can be eaten after endurance training exercise to help replace lost sodium?
pretzels
Sodium can be depleted after _____________ activity
prolonged
When a person is low on carbs, this leads to more usage of ___________ for energy
proteins
What are the benefits of water with exercise?
rapidly enters the tissues, cools the body
What are the benefits of sports drinks with exercise?
replaces water, contains electrolytes that are lost, replenishes some sodium
ATP in the muscles is used during the first few ____________ of exercise
seconds
Protein is used in ________ amounts during exercise
small
What type of fluid is best to ingest for endurance training exercises?
sports drinks
When carbs are eaten after exercise, they increase the glycogen storage rate for ________ after exercise
storage; hours
After the first 20 minutes of long duration exercise, ___________ fatty acids are used (these become the major energy source)
stored
Sources of energy during exercise include
stored ATP, glucose/glycogen, fat, and protein
Liver glycogen storage is available to
the whole body
Lipids stored around the muscles is available
to the whole body
Lipids stored beneath the skin is available
to the whole body
True or false? A well-balanced diet should generally be sufficient for most vitamin and mineral needs during exercise.
true
True or false? Carbs may be used almost exclusively in high intensity exercise.
true
True or false? Glucose is used for high intensity, short duration exercise.
true
True or false? Having a conversation is easy with low-intensity exercise
true
True or false? lipid storage is almost unlimited
true
Glycogen stored in the muscles is
used for each particular muscle
What type of fluid is best to ingest for short and moderate duration exercise?
water