Nut 10 - : Chapter 11 + 12 from Nutrition Basics for Better Health and Performance

According to the Dietary Guidelines, the goal is to reduce consumption of added sugars to less than ____% of total calories. 5 10 15 20

- 10 Correct. The Dietary Guidelines recommendation for added sugars is to consume less than 10% of total calories from added sugars.

Which of the following is best to consume during continuous exercise lasting for 90 minutes or more? Carbohydrates only Water only Protein only Carbohydrates and water Protein and water

- Carbohydrates and water Correct. Carbohydrate stores become limiting after about 1.5 hours of continuous exercise, which could lead to low blood sugar levels and declining performance. An athlete is also likely to be losing water during exercise lasting this long, which could lead to dehydration. Therefore, consuming a source of carbohydrate and water would be best during continuous exercise lasting for 90 minutes or more.

___________, along with increasing acidity in the muscle, contributes to fatigue during intense exercise. Glucose Glycogen Lactose Lactic acid

- Lactic acid During exercise, your body breaks down glucose for fuel, and when glucose is broken down anaerobically (without oxygen present), a compound, called lactic acid, is released. When lactic acid accumulates in the muscles, this increases the muscles' acidity, and fatigue can result.

The Daily Value for added sugars is less than ______. 10 kcals/day 10 g/day 10% of total kcals/day 50 kcals/day 50 g/day 50% of total kcals/day

50 g/day Correct. The Daily Value for added sugars is to consume less than 50 g/day, which is based on a 2,000 kcal diet.

Most sports drinks contain a carbohydrate source dissolved in water at a concentration of ______% by weight (carbohydrate). 1-2 3-5 6-9 10-13

6-9 Correct. Most sports drinks consist of a carbohydrate source, such as sucrose, glucose, or maltodextrin (a small complex carbohydrate) dissolved in water at a concentration of about 6-9% by weight.

True or false: You can target specific areas on your body to burn fat. True False .

False Correct. You can't target specific areas on your body to burn fat. Weight loss happens when the calories coming in are less than the calories going out.

Check all that apply: What types of carbohydrates are fruit? Complex carbohydrate Fructose. Glucose Simple carbohydrate. Sucrose Glycogen

Fructose Simple carbohydrate Correct.

Which of the following should athletes consider when making a decision about what to drink during their workout? Check all that apply. Intensity of exercise Whether they like or dislike the exercise Duration of exercise What they are planning on eating the next day

Intensity of exercise Duration of exercise Correct. Athletes must consider the intensity and duration of exercise to determine what's best to drink. After 1.5-2 hours of continuous exercise, carbohydrate stores become limited, which leads to low blood sugar levels and declining performance. If an athlete is doing continuous exercise for more than 1.5 hours, consuming a source of carbohydrate and water would be best.

Which individual most likely requires the greatest amount of energy/calories per day? Sedentary college student Young child Professional basketball player Pregnant female

Professional basketball player Correct. Athletes require more calories per day because athletes perform exercises that require fuel in the form of calories. Competitive athletes may need anywhere from 3,000 to over 5,000 calories daily compared to a typical inactive person, who needs about 1,600 to 2,200 calories.

According to the MyPlate recommendations, which of the following key nutrients can a variety of lean protein sources provide? Check all that apply. Protein B vitamins Vitamin C Iron Fiber Trans fats

Protein B vitamins Iron Fiber Correct. Consuming a variety of lean sources of protein can provide your body with protein, B vitamins, iron, and also fiber (from the plant protein sources).

What happens when the body loses water due to sweating? Check all that apply. - Cardiac output increases - Sweat rate is increased - Cardiac output decreases - Blood flow to the muscles and skin surface decreases - Sweat rate is reduced - Blood flow to the muscles and skin surface increases

- Cardiac output decreases When the body sweats and loses water, cardiac output decreases as blood volume drops. Losing water also reduces blood flow to the muscles and skin surface and sweat rate is also reduced. - Blood flow to the muscles and skin surface decreases When the body sweats and loses water, cardiac output decreases as blood volume drops. Losing water also reduces blood flow to the muscles and skin surface and sweat rate is also reduced. - Sweat rate is reduced When the body sweats and loses water, cardiac output decreases as blood volume drops. Losing water also reduces blood flow to the muscles and skin surface and sweat rate is also reduced.

Which of the following are recommended to do before working out? Check all that apply. Not eat anything before working out Eat 2-4 hours before working out Eat during the first 30 minutes of working out

- Eat 2-4 hours before working out Correct. Eating about 1-4 hours before working out is recommended because the food supplies your body and brain with carbohydrate energy. This helps keep your energy levels up and boosts your endurance.

Which of the following are recommended to do before working out? Check all that apply. - Eat during the first 30 minutes of working out - Eat 2-4 hours before working out - Not eat anything before working out

- Eat 2-4 hours before working out Eating about 1-4 hours before working out is recommended because the food supplies your body and brain with carbohydrate energy. This helps keep your energy levels up and boosts your endurance.

True or false: It is nearly impossible to meet an athlete's increased protein need through diet alone. Therefore, protein supplements are required. True False Correct. Although protein needs increase with exercise, it is possible to meet this increased need through diet alone. Therefore, protein supplements are not required for athletes. Further, as we learned in the vitamins module, dietary supplements are not strictly regulated, so some supplements could contain substances not listed on the label that are illegal for pro-athletes.

- False Correct. Although protein needs increase with exercise, it is possible to meet this increased need through diet alone. Therefore, protein supplements are not required for athletes. Further, as we learned in the vitamins module, dietary supplements are not strictly regulated, so some supplements could contain substances not listed on the label that are illegal for pro-athletes.

Dietary supplements sold to enhance athletic performance are tightly regulated by the FDA. True False .

- False False. Dietary supplements are not tightly regulated by the FDA. This means that the supplement could contain ingredients not listed on the label or ingredients in amounts different than what is on the label. This lack of transparency is why it is best to generally consume nutrients from food.

True or false: You can target specific areas on your body to burn fat. True False

- False You can't target specific areas on your body to burn fat. Weight loss happens when the calories coming in are less than the calories going out.

During lower intensity exercise, a greater proportion of the supplied energy comes from Carbohydrate Protein Fat Water

- Fat Correct. During lower intensity exercises, less energy per minute is spent, and a greater proportion of that fuel comes from fat.

During lower intensity exercise, a greater proportion of the supplied energy comes from - Carbohydrate - Protein - Fat - Water

- Fat During lower intensity exercises, less energy per minute is spent, and a greater proportion of that fuel comes from fat.

Following a workout, __________ needs to be replenished and ________ synthesis in the muscle is increased. Glycogen stores; carbohydrate Glycogen stores; protein Glycogen stores; fat Muscle; carbohydrate Muscle; protein Muscle; fat

- Glycogen stores; protein After a workout, carbohydrate stores in the muscle and liver need to be replenished and protein synthesis in the muscle is increased. Carbohydrate stores need to be replenished because carbohydrates are the main fuel source during high intensity exercises. Protein synthesis is increased because protein is needed to help repair damaged muscles after exercise.

The MyPlate recommendations are to aim for at least _____ cups of vegetables daily. 1 1.5 2 2.5 3 3.5 5

2.5 Correct. According to the MyPlate recommendations, aim for at least 2.5 cups of vegetables daily (recommendation = 2.5-3 cups or more daily) to get key nutrients from vegetables, such as fiber, phytonutrients, and an array of minerals and vitamins.

The suggested Daily Value for carbohydrates is ______ g per day for athletes. 50-65 300 450-600 800-950

450-600 Correct. For athletes, the suggested Daily Value for carbohydrates is 450-600 grams daily (~50-65% of total calories). This amount ensures recovery of glycogen stores following workouts so that another prolonged workout can be performed the next day.

Close to half of our added sugar intake comes from Protein foods Beverages Snacks and sweets Dairy Fruits and fruit juices

Beverages Correct. Beverages, which include soft drinks, fruit drinks, sports and energy drinks, sweetened coffee and tea, and certain alcoholic drinks, contribute to most of our added sugar intake (about 50%!). Snacks and sweets are the second largest source of added sugar at 31%. Dairy contributes about 5%, and fruits and fruit juices, as well as vegetables, only contribute about 1% of sources of added sugar. Protein foods contribute 0% of added sugar.

True or false: The nutrition in sports drinks is comparable to that of fruit juices. - True - False

False, the nutrition in sports drinks is not comparable to that of fruit juices. Research has shown that sports drinks help replenish lost fluids and provide carbohydrate to prolong endurance. The amount of carbohydrate in sports drinks is designed to maximize fluid absorption in the intestine, while also providing energy for exercising muscles. Fruit juices contain a higher concentration of carbohydrate than sports drinks, which would slow fluid absorption and could cause sloshing in the stomach or even nausea when consumed during exercise.

Dietary supplements sold to enhance athletic performance are tightly regulated by the FDA. True False

False. Dietary supplements are not tightly regulated by the FDA. This means that the supplement could contain ingredients not listed on the label or ingredients in amounts different than what is on the label. This lack of transparency is why it is best to generally consume nutrients from food.

During prolonged exercise, body stores of ___________ are depleted. These stores can be increased through a high dietary intake of ___________. - Protein / protein - Glycogen / fat - Glycogen / protein or carbohydrate - Fat / carbohydrate - Glycogen / carbohydrate

Glycogen / carbohydrate After a workout, glycogen (carbohydrate) stores in the muscle and liver need to be replenished because carbohydrates are the main fuel source during high intensity exercises. The capacity of glycogen stores can be increased through consuming a high amount of carbohydrates regularly.

Check all that apply: According to the Dietary Guidelines, a healthy eating pattern includes promoting the consumption of Vegetables Added sugars Fruits Saturated fats Healthful oils Sodium Whole-grains Trans fats Lean protein sources

-Vegetables -Fruits -Healthful oils -Whole-grains -Lean protein sources Correct. The Dietary Guidelines promote a healthy eating pattern, which includes a variety of vegetables, fruits (especially whole fruits), healthful oils (such as monounsaturated fats and the fat found in seafood), whole-grains, and lean sources of protein (such as seafood, poultry, legumes, nuts, seeds, and soy). A healthful eating pattern also includes limiting saturated fats, trans fats, added sugars, and sodium.

Which of the following are NOT on the list of top five sources of calories for Americans? Check all that apply. Grain-based desserts Whole grains Chicken Soda/energy drinks Fruit Pizza Vegetables

-Whole grains -Fruit -Vegetables Whole grains, fruit, and vegetables are not in the top 5, or even the top 10, sources of calories for Americans! Meanwhile, grain-based desserts are the number 1 source of calories for both children and adults, and soda/energy drinks, pizza, and chicken and mixed chicken dishes all make appearances in the top 5.

Fill in the Daily Values for the following nutrients: [fill in the blank] 1. Total fat: g 2. Saturated fat: g 3. Total cholesterol: mg 4. Fiber: g 5. Added sugars: Less than g 6. Protein: g

1. Total fat: 65 g 2. Saturated fat: 20 g 3. Total cholesterol: 300 mg 4. Fiber: 25 g 5. Added sugars: Less than 50 g 6. Protein: 50 g

According to the Dietary Guidelines, the goal is to reduce consumption of saturated fat to less than ____% of total calories. 5 10 15 20

10 Correct. The Dietary Guidelines recommendation for saturated fat is to consume less than 10% from total calories.

Match the following fuel sources to the correct description by typing in the correct letter for the correct fuel source below. A. Carbohydrate B. Protein C. Fat Not stored in the body, but is functional tissue or compounds, such as muscles, organ protein, and enzymes Stored in virtually unlimited quantities throughout the body Stored in the body as glycogen in the muscle and liver in limited quantities

B - Not stored in the body, but is functional tissue or compounds, such as muscles, organ protein, and enzymes C - Stored in virtually unlimited quantities throughout the body A -Stored in the body as glycogen in the muscle and liver in limited quantities Protein is not stored in the body, but is present in functional tissues, such as muscles and organs, and in enzymes. Fat is stored throughout the body in an unlimited supply. Carbohydrates are stored in limited quantities in the body (muscles and liver) as glycogen.

Which of the following activities would use proportionally more carbohydrates than fat for energy? Check all that apply. Basketball Walking Weight lifting Swimming Stretching Sprinting Leisurely biking

Basketball Swimming Sprinting Correct. High intensity exercises, such as basketball, swimming, and sprinting, use a greater proportion of energy from carbohydrates to fuel the body.

__________, along with increasing acidity in the muscle, contributes to fatigue during intense exercise. Glucose Lactic acid Lactose Glycogen

Lactic acid Correct. During exercise, your body breaks down glucose for fuel, and when glucose is broken down anaerobically (without oxygen present), a compound, called lactic acid, is released. When lactic acid accumulates in the muscles, this increases the muscles' acidity, and fatigue can result.

Which of the following is/are nutrient-dense foods? Check all that apply. Liver Energy drinks Oranges Cheeseburger Brown rice Kale Candy Low-fat plain yogurt Eggs

Liver Oranges Brown rice Kale. Low-fat plain yogurt Eggs Liver is an excellent source of iron, B12, and other essential nutrients. Nutrient-dense foods provide a good amount of nutrients relative to the number of calories per serving. Examples of nutrient-dense foods include fruits, vegetables, lean protein sources, whole-grains, and low-fat dairy. Specific examples are liver, oranges, brown rice, kale, low-fat yogurt, and eggs.

The three key rationales of the Dietary Guidelines for Americans are to: 1. Maintain a healthy 2. Promotion of overall 3. Prevention of -related chronic diseases

The three key rationales of the Dietary Guidelines for Americans are to: 1. Maintain a healthy weight 2. Promotion of overall health 3. Prevention of diet-related -related chronic diseases

Athletes are at increased risk for developing dehydration because muscles generate ______ during exercise and exercise leads to increased _________. - Amino acids; sweating - Heat; sweating - Amino acids; hunger - Heat; hunger

- Heat; sweating Exercise causes muscles to generate heat, so the body gets rid of this heat by releasing water on the skin surface as sweat, which takes away the heat as it evaporates. Continuous exercise also leads to increased sweating. Collectively, this causes a loss of body water, which puts athletes at a greater risk of dehydration if they do not replenish body fluids. Muscles do not generate amino acids during exercise. Although exercise can cause some people to become hungry, this is not a cause of dehydration.

Which of the following are risk factors for heart disease? Check all that apply. High HDL (e.g., 65 mg/dL) High LDL (e.g., 170 mg/dL) High blood pressure (e.g., 140 mmHg/90 mmHg) Male waist circumference of 37 inches

- High LDL (e.g., 170 mg/dL) Correct. High LDL levels, as well as high blood pressure, are risk factors for heart disease. Low HDL and a waist circumference of greater than 40 inches for males (greater than 35 inches for females) are also risk factors for heart disease. - High blood pressure (e.g., 140 mmHg/90 mmHg) Correct. High blood pressure, as well as high LDL levels, are risk factors for heart disease. Low HDL and a male waist circumference of greater than 40 inches are also risk factors for heart disease.

What are some of the benefits of increasing carbohydrate intake for athletes? Check all that apply. Increased glycogen stores Prolonged endurance Better weight loss Improved recovery from endurance exercises Increased fat burning

- Increased glycogen stores Correct. Increasing carbohydrate intake for athletes can lead to increased glycogen stores, prolonged endurance, and improved recovery from endurance exercises. - Prolonged endurance Correct. Increasing carbohydrate intake for athletes can lead to increased glycogen stores, prolonged endurance, and improved recovery from endurance exercises. -Improved recovery from endurance exercises Correct. Increasing carbohydrate intake for athletes can lead to increased glycogen stores, prolonged endurance, and improved recovery from endurance exercises.

Why are protein needs increased for athletes? Check all that apply. - Protein is used as a fuel source for athletes - Protein is used to repair muscles after exercise - Protein is used to replenish glycogen stores in the muscle and liver - Protein is used as the primary fuel source during high intensity training

- Protein is used as a fuel source for athletes Protein needs increase with exercise to help repair muscles and also so that protein can be used as a fuel source, especially for those doing endurance training. - Protein is used to repair muscles after exercise Protein needs increase with exercise to help repair muscles and also so that protein can be used as a fuel source, especially for those doing endurance training.

Why are protein needs increased for athletes? Check all that apply. Protein is used to repair muscles after exercise Protein is used as the primary fuel source during high intensity training Protein is used as a fuel source for athletes Protein is used to replenish glycogen stores in the muscle and liver

- Protein is used to repair muscles after exercise Correct. Protein needs increase with exercise to help repair muscles and also so that protein can be used as a fuel source, especially for those doing endurance training. - Protein is used as a fuel source for athletes Correct. Protein needs increase with exercise to help repair muscles and also so that protein can be used as a fuel source, especially for those doing endurance training.

Which of the following will help decrease muscle cramp development? Check all that apply. - Stopping your exercise and resting - Drinking fluids when cramping starts - Eating high potassium foods, such as a banana - Eating a low sodium diet - Making sure you're hydrated before exercising

- Stopping your exercise and resting - Drinking fluids when cramping starts Muscle cramps occur for a variety of reasons, including dehydration. Drinking fluids when the cramping begins can help with muscle cramps, as well as making sure you are hydrated before exercising and stopping your exercise and resting. - Making sure you're hydrated before exercising Muscle cramps occur for a variety of reasons, including dehydration. Making sure you are hydrated before exercising can help reduce your chances of becoming dehydrated. Other ways to help minimize muscle cramps include stopping your exercise and resting, as well as drinking fluids when the cramping starts.

Which of the following are functions of water in the body? Check all that apply. Temperature regulation Energy metabolism Body fluid composition Fat and cholesterol transport Nutrient transport Building bone Waste removal

- Temperature regulation Correct. The body regulates temperature by releasing water in the form of sweat to help cool the body down during exercise or hot weather. Water also is the medium that makes up body fluids, which transport nutrients and help with waste removal. -Body fluid composition Correct. Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation. -Nutrient transport Correct. Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation. -Waste removal Correct. Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation.

Which of the following is true about the Dietary Guidelines? Check all that apply. The U.S. Department of Agriculture and Department of Health and Human Services issue the guidelines. The guidelines are issued every 5 years. The guidelines are intended for only certain individuals, such as those suffering from diet-related chronic diseases. The guidelines are based on the latest scientific evidence from diet-health research.

- The U.S. Department of Agriculture and Department of Health and Human Services issue the guidelines. - The guidelines are issued every 5 years. Correct. The Dietary Guidelines for Americans are issued every 5 years and are created by the government, specifically the U.S. Department of Agriculture and Department of Health and Human Services. These guidelines are also based on the latest scientific evidence from diet-health research and are intended for use by all individuals. - The guidelines are based on the latest scientific evidence from diet-health research. Correct. The Dietary Guidelines for Americans are based on the latest scientific evidence from diet-health research and are intended for use by all individuals. The Dietary Guidelines for Americans are issued every 5 years and are created by the government, specifically the U.S. Department of Agriculture and Department of Health and Human Services.

Which of the following would be a model example of a pre-exercise meal? Two pieces of whole-wheat toast topped with peanut butter and sliced strawberries with a low-fat yogurt on the side and a glass of water One piece of white bread toast A gourmet steak meal A large salad with eggs, bacon, ranch dressing, and cheese A glass of water

- Two pieces of whole-wheat toast topped with peanut butter and sliced strawberries with a low-fat yogurt on the side and a glass of water A meal consisting of two pieces of whole-wheat toast topped with peanut butter, slices of strawberries with a low-fat yogurt on the side, and a glass of water provides a high amount of carbohydrates, a moderate amount of protein, a little bit of fat, and water for hydration. These are the recommended proportions of the energy macronutrients to consume before working out.

Which two nutrients are needed in greater amounts by athletes than non-athletes, and why? Choose the two best answers. - Water for replenishing fluids - Fat for energy during exercise - Sugar for quick energy during 30-minute workouts - Protein for muscle repair Protein needs are increased for athletes to help repair damaged muscles after exercise. Water is also needed in a greater amount for athletes because the increased sweating during exercise poses a risk for dehydration.

- Water for replenishing fluids Water is needed in a greater amount for athletes because the increased sweating during exercise poses a risk for dehydration. Protein needs are also increased for athletes to help repair damaged muscles after exercise. - Protein for muscle repair Protein needs are increased for athletes to help repair damaged muscles after exercise. Water is also needed in a greater amount for athletes because the increased sweating during exercise poses a risk for dehydration.

Check all that apply: When it comes to fuel utilization, fats supply most of the energy for the brain. - provide more energy (calories) than an equal weight of carbohydrate. - supply most of the energy for high-intensity exercise. - are the main fuel for muscles while at rest and during light activity.

- provide more energy (calories) than an equal weight of carbohydrate. Fats are the main fuel for muscles while at rest and during light activity. In addition, fats provide more energy than an equal weight of carbohydrates (9 kcals/g compared to 4 kcals/g). - are the main fuel for muscles while at rest and during light activity. Fats are the main fuel for muscles while at rest and during light activity. In addition, fats provide more energy than an equal weight of carbohydrates (9 kcals/g compared to 4 kcals/g).

As you're watching these videos, you get hungry and grab a bag of chips. You look at the Nutrition Facts food label and see the servings per bag is 8 and the calories per servings is 140 kcals. How many calories are in the entire bag? 140 kcals 520 kcals 1,120 kcals 4,480 kcals 10,080 kcals

-1,120 kcals Correct. Since there are 8 servings per bag and 140 kcals per servings, to determine the total amount of calories in the bag, multiply the 8 servings by the 140 kcals, and you find the entire bag of chips contains 1,120 kcals.

The Dietary Guidelines baseline recommendation for physical activity for adults is 60 minutes per day 150 minutes per week 300 minutes per week 420 minutes per week

-150 minutes per week Correct. The current physical activity recommendation for adults is to perform 150 minutes of moderate physical activity per week, which could equate to about 30 minutes of exercise for 5 days of the week.

The MyPlate recommendations are to aim for at least _____ cups of fruit daily. 1 1.5 2 2.5 3 3.5 5

-2 Correct. According to the MyPlate recommendations, aim for at least 2 cups of fruit daily (recommendation = 2-2.5 cups or more daily) to get key nutrients from fruit, such as fiber, phytonutrients, potassium, and vitamins A and C.

The Daily Value for added sugars is less than _____. 10 kcals/day 10 g/day 10% of total kcals/day 50 kcals/day 50 g/day 50% of total kcals/day

-50 g/day Correct. The Daily Value for added sugars is to consume less than 50 g/day, which is based on a 2,000 kcal diet.

Many Americans do not consume enough of this key nutrient: _________________. It is commonly found in almost all dairy products. Vitamin D Calcium Vitamin C Fiber

-Calcium Correct. Calcium is a key nutrient that many Americans consume in insufficient quantities. Calcium is commonly found in most dairy products.

During more intense exercise, a greater proportion of the supplied energy comes from Carbohydrate Protein Fat Water

-Carbohydrate During more intensive exercises, such as sprinting, more energy is used per minute, and more of that energy comes from carbohydrates. A greater proportion of energy comes from fat during lower intensity exercises.

Which of the following are functions of water in the body? Check all that apply. - Energy metabolism - Temperature regulation - Building bone - Nutrient transport - Fat and cholesterol transport

-Energy metabolism Body fluid composition Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation. - Temperature regulation The body regulates temperature by releasing water in the form of sweat to help cool the body down during exercise or hot weather. Water also is the medium that makes up body fluids, which transport nutrients and help with waste removal. -Building bone Waste removal Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation. - Nutrient transport Water is the medium that makes up body fluids, such as the blood and lymph, and helps transport oxygen, carbohydrate, and other nutrients to muscles and other organs. Water also transports waste products out of the body and helps with temperature regulation.

Following a workout, __________ needs to be replenished and ________ synthesis in the muscle is increased. Muscle; carbohydrate Glycogen stores; protein Muscle; protein Glycogen stores; carbohydrate Muscle; fat Glycogen stores; fat

-Glycogen stores; protein After a workout, carbohydrate stores in the muscle and liver need to be replenished and protein synthesis in the muscle is increased. Carbohydrate stores need to be replenished because carbohydrates are the main fuel source during high intensity exercises. Protein synthesis is increased because protein is needed to help repair damaged muscles after exercise.

Most of our saturated fat intake comes from Protein foods Dairy Mixed dishes, such as burgers Snacks and sweets

-Mixed dishes, such as burgers Correct. Most of our saturated fat intake (about 35%) comes from mixed dishes, which include burgers, sandwiches, pizza, and meat dishes. Snacks and sweets supply about 18%, protein foods supply about 15%, and dairy supplies about 13%.

A federal symbol that serves as a reminder to build healthy eating patterns by making healthy choices across food groups is The Dietary Guidelines for Americans My Food Diary MyFitnessPal MyPlate Supertracker

-MyPlate Correct. MyPlate is a federal symbol that serves as a reminder to build healthy eating patterns by making healthy choices across food groups. It serves as a consumer-friendly picture of the Dietary Guidelines for Americans.

Which of the following are signs and consequences of dehydration due to sweating? Check all that apply. Nausea Fatigue Performance is enhanced Muscle cramps Loss of appetite Body temperature decreases

-Nausea Correct. Signs and consequences of dehydration include nausea, fatigue, muscle cramps, and loss of appetite. -Fatigue Correct. Signs and consequences of dehydration include nausea, fatigue, muscle cramps, and loss of appetite. -Loss of appetite Correct. Signs and consequences of dehydration include nausea, fatigue, muscle cramps, and loss of appetite.

True or false: Diet and physical activity play a role in the development of certain chronic diseases, such as cardiovascular disease and cancer. True False

-True Correct. True, diet and physical activity play a role in the development of certain chronic diseases, including cardiovascular disease and cancer, as well as hypertension, diabetes, and osteoporosis.

Over half of the U.S. population is recommended to consume less than 1,500 mg of sodium per day. True False

-True Correct. True, over half of the U.S. population is recommended to consume less than 1,500 mg of sodium per day to reduce risk for hypertension.

Athletes are at increased risk for developing dehydration because muscles generate ______ during exercise and exercise leads to increased _________. Heat; hunger Heat; sweating Amino acids; hunger Amino acids; sweating

Heat; sweating Exercise causes muscles to generate heat, so the body gets rid of this heat by releasing water on the skin surface as sweat, which takes away the heat as it evaporates. Continuous exercise also leads to increased sweating. Collectively, this causes a loss of body water, which puts athletes at a greater risk of dehydration if they do not replenish body fluids. Muscles do not generate amino acids during exercise. Although exercise can cause some people to become hungry, this is not a cause of dehydration.

Check all that apply: It is recommended that your pre-workout meal be: High in carbohydrate High in protein High in fat Moderate in carbohydrate Moderate in protein Moderate in fat Low in carbohydrate Low in protein Low in fat

High in carbohydrate Moderate in protein Low in fat Correct. Prior to working out, choose foods that are high in carbohydrate (about 100-200 g depending on your body size and level of exercise), moderate in protein, and low in fat.

Which of the following will help decrease muscle cramp development? Check all that apply. Making sure you're hydrated before exercising Eating high potassium foods, such as a banana Stopping your exercise and resting Drinking fluids when cramping starts Eating a low sodium diet

Making sure you're hydrated before exercising Eating high potassium foods, such as a banana Drinking fluids when cramping starts Correct. Muscle cramps occur for a variety of reasons, including dehydration. Making sure you are hydrated before exercising can help reduce your chances of becoming dehydrated. Other ways to help minimize muscle cramps include stopping your exercise and resting, as well as drinking fluids when the cramping starts. Correct. Muscle cramps occur for a variety of reasons, including dehydration. Drinking fluids when the cramping begins can help with muscle cramps, as well as making sure you are hydrated before exercising and stopping your exercise and resting.

True or false: If you increase the amount of carbohydrates in your diet, you can run, cycle, swim, etc., for greater distances and longer times. True False

True Correct. True. If you increase the amount of carbohydrates in your diet, you can increase your glycogen stores, exercise for longer, and improve your recovery time.

True or false: If you increase the amount of carbohydrates in your diet, you can run, cycle, swim, etc., for greater distances and longer times. True False

True. If you increase the amount of carbohydrates in your diet, you can increase your glycogen stores, exercise for longer, and improve your recovery time.

Which of the following activities would use proportionally more fat for energy than carbohydrate? Check all that apply. Basketball Walking Weight lifting Swimming Stretching Sprinting Leisurely biking

Walking Weight lifting Stretching Leisurely biking Correct. Lower intensity exercises, such as walking, weight lifting, stretching, and leisurely biking, use a greater proportion of energy from fat to fuel the body.