Ch. 10
An endurance athlete can lose ____ of fluid an hour during activity.
1.5 quarts
Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals.
sweet potatoes
The amount of protein needed to fuel physical activity varies depending on:
the extent of training, with higher degrees of training requiring less protein at a given intensity.
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.
20-35
The first symptom of dehydration (besides thirst) is:
fatigue.
For athletic performance, the diet should consist of all of the following except:
only energy-dense protein sources.
Taking vitamin or mineral supplements just before competition will help to improve performance.
False
Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.
f
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?
glucagon
Most athletes probably need somewhat more protein than do sedentary people.
t
People who regularly engage in physical activity live longer on average than those who are physically inactive.
t
Muscle hypertrophy is an increase in size in response to use.
True
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
Nutrition authorities other than the DRI committee recommend _____ grams protein per kilogram of body weight each day for an endurance athlete.
1.2 to 1.4
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.
20-35
Which of the following is an advantage of sports bars for athletes?
They are easy to eat in the hours before competition.
Which factor does not influence how much glucose a person uses during physical activity?
age of the person exercising
Characteristics of cardiorespiratory endurance include:
increased cardiac output and oxygen delivery.
Lactate buildup in working muscles:
indicates that anaerobic breakdown of glucose has occurred.
Examples of aerobic physical activity include all of the following except:
using weight machines.