Nutrition Ch 16
The body's store of glycogen can fuel high intensity exercise for
1.5-2.5 hours
One pound of weight loss is equivalent to ______ water loss
16 oz
Dan, who is 40 years old, has an estimated maximum HR of
180 bpm
Jan, who is 30 years old has an estimated maximum heart rate of
187 bpm
Recommendations for water intake after exercise is
2-3 cups of water for every pound of body weight lost
The body's store of glycogen provides how many calories
2000 calories
How much physical activity is recommended for reducing the risk of heart disease and diabetes
30 minutes of moderate intensity activity most days of the week
Carbohydrate recommendation for individuals engaging in high intensity exercise for 1-2 hours is
30-60 g per hour
In 2010, it was estimated that approximately ___ of US adults participated in no leisure-time physical activity
33%
Recommended daily carbohydrate intake for 70kg man and engages in one hour moderate intensity endurance training
350-490g
Recommended carbohydrate intake for one hour per day of moderate-intensity endurance training is
5-7 per kg body weight per day
Examples of nutritional ergogenic aid
AA supplements, creatine monohydrate, whey protein powder, caffeine
Female athletes may require a higher amount of _______ to prevent anemia
Iron
The major energy system used during 30 to 60 seconds of maximal intensity exercise is
anaerobic glycolysis
Example of moderate-intensity activity
brisk walk
What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity?
carbohydrate and fat equally
The fuel source for the phosphagen system is
creatine phosphate
Where in the cell do anaerobic energy systems produce ATP
cytosol
Major factor leading to exhaustion during exercise is
depletion of muscle glycogen
Borg Scale of Perceived Exertion is a method for estimating
exercise intensity by monitoring HR
Which of the following best describes anaerobic glycolysis
fast ATP production for a short duration
What is the major fuel used during low intensity activity
fat
Consuming carbohydrates during first few hours after exercise maximizes
glycogen storage
Benefit of a diet high in carbohydrates is
increasing muscle glycogen storage to prevent muscle fatigue
Female athletes may need to be more concerned about _____ than male athletes
iron and calcium intake
Which is not a component of the female athlete triad
iron deficiency anemia
Anerobic glycolysis produces
lactate
The end product for anaerobic metabolism is
lactate
To avoid water deficit during exercise, drink enough water to
limit fluid loss to 2% of body weight
Glycogen is stored in the
liver and skeletal muscles
Where in the cell do aerobic energy systems produce ATP
mitochondria
What fuel source is Jan using at 85% of her maximum aerobic capacity
mostly carbohydrate
What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity
mostly fat
The feeling of fatigue known as "hitting the wall" is created by
muscle glycogen depletion
A sports drink to be consumed during one hour high intensity exercise should contain
no more than 8% glucose because this can slow gastric emptying
ATP production from FA in the mitochondrion requires
oxygen
List energy systems in correct order of fastest to slowest rate of ATP production
phosphagen, glycolysis, glucose oxidation, fat oxidation
Creating phosphate contributes to ATP production by transferring
phosphate to ADP to form ATP
Which is not a benefit of regular physical activity?
reduce risk of type 1 diabetes
Creatine monohydrate supplementation has been shown to improve
short-duration anaerobic activity
Nutritional ergogenic aids are
substances believed to improve athletic performance
Which type of exercise improves CV fitness
uphill biking
Which is an example of resistance exercise
weight lifting
Which is an example of neuromotor exercise
yoga
