Nutrition Chapter 10

Which is the best fluid source for casual exercisers to replace lost body fluids?

Plain water

Which of the following is NOT a symptom of heat stroke?

Profuse Sweating

Which of the following is NOT a benefit associated with regular weight training?

Reduced lean body mass

How can endurance athletes best delay muscle fatigue during training?

By consuming glucose periodically during the event

Which of the following statements is true of creatine?

It causes muscles to hold water.

Why would you advise someone not to drink alcohol before participating in an athletic event?

It enhances fluid loss from the body.

A high-school football player's diet provides him with around 2.5 grams of protein per kilogram of body weight per day. Which of the following statements his true of his protein intake?

It exceeds the recommended daily protein intake, so he should consider reducing his protein intake.

Which of the following athletes will use the least amount of protein as fuel during exercise?

Jada, an individual following a strength-training program who consumes high-carbohydrate diet

What is the by-product when glucose is broken down anaerobically?

Lactate

Which of the following is NOT a characteristic of cardiorespiratory endurance?

Lower LDL cholesterol

What is happening in the body if a marathon runner or extreme endurance athlete "hits the wall"?

Most of the body's glycogen stores have been depleted.

Which of the following carbohydrate intakes will meet the needs and replace glycogen stores in a 210-pound male athlete?

NOT: 382 grams

What is the best way for athletes to ensure that they have adequate sodium levels in their bodies?

NOT: Include an electrolyte-enhanced beverage at all meals.

What can be said about the sodium content of this beverage?

NOT: It should be consumed with caution because of its high level of sodium.

While running with a friend, Clara notices that it is difficult to have a conversation. What is her perceived exertion on a scale of 1 to 10?

NOT: More than 8 NOT: 5

How will this sports drink help an individual who takes a 45-minute walk?

NOT: Vitamin C will aid recovery from post-exercise fatigue.

What nutrient may reduce tissue inflammation?

Omega-3 fatty acid

What should you consider when selecting a fitness routine that is intended to increase overall muscle strength and size?

Resting the muscles for a day or two to refuel and repair wear and tear

What would NOT be an appropriate food component in a pregame meal?

Sausage biscuit

Which of following would be the best food choice for an athlete three to four hours before training?

Scrambled eggs with toast

An athlete in the early weeks of an aerobic training program develops a decreased hemoglobin concentration but does not report disproportionate fatigue. Which an appropriate statement regarding this athlete?

The athlete's hemoglobin concentration will likely be back within normal ranges within a few weeks; labs should be checked at that time to verify this.

The ability of the vital organs and metabolism to sustain moderate- to high-intensity muscle exercise for prolonged periods is called _____.

cardiorespiratory endurance

Strategies that help endurance athletes maintain their blood glucose levels include:

eating carbohydrate-rich meals regularly.

To prevent hyponatremia, endurance athletes who work out heavily for four or more hours should:

favor sports drinks over water during the workout.

Which of the following is NOT a factor when determining protein needs for an athlete?

fluid intake

An advantage of using sports drinks for fluid replacement during exercise is that they:

have a pleasant taste that encourages consumption.

Athletes who lose a great deal of sodium in their sweat may be prone to _______.

heat cramps

The term "ergogenic":

implies that the product has special work-enhancing powers.

Researchers measure cardiovascular fitness with VO2 max, which will:

increase as fitness improves and blood is pumped more efficiently.

Cardiorespiratory endurance is characterized by:

increased strength of the heart muscles.

Sports anemia:

is an adaptative, temporary response to endurance training.

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

make a person feel full quickly and may limit fluid intake.

The Physical Activity Guidelines for Americans recommend:

muscle-strengthening activities of moderate to high intensity for 2 or more days a week.

Sports drinks offer advantages over plain water for athletes who:

need to replenish their electrolytes.

Protein is needed by the body to support an exercise program because it:

plays a role in the repair of muscle tissue after exercise.

Athletes often use whey products to prepare for competition because whey proteins:

provide all the essential amino acids needed to build new muscle tissue.

The health benefits of being physically active include all of the following except:

reduced risk of electrolyte imbalances.

The daily recommended protein intake for endurance athletes ranges from _____ grams of protein per kilogram body weight.

1.2 to 2.0

Which of the following would be an appropriate amount of fat each day for an track athlete consuming a 3,700 calorie diet?

135 grams

Which of the following protein intakes falls within the recommended range for daily protein intake for a 185-pound male wrestler?

136 g/day

A female endurance athlete weighs 146 pounds before her event and 143 pounds when it is over. What is her hourly sweat rate?

3 pounds

Which of the following falls within the recommended daily carbohydrate intake for an athlete with an energy intake of 2,600 calories?

371 Grams

What percentage of water loss is likely to cause an athlete to collapse?

7%

A football player weighs 190 pounds before practice and 186 pounds after practice. How much fluid, at a minimum, should he consume?

8 Cups

Corey burns 5.5 cal/min by walking at a speed of 4.5 miles per hour. He is also able to have a conversation while performing this moderately intense physical activity. What effect does this activity have on his breathing and heart rate?

A slight increase in both his breathing and heart rate

Which of the following is a correct statement if comparing the fuel usage during exercise of a trained athlete to an untrained individual?

A trained athlete uses less glucose per minute.

Which of the following factors does NOT influence glycogen breakdown during physical activity?

Age of the person

Which of the following beverages should NOT be used by athletes for fluid replacement because of its adverse effects?

Alcohol

Which of the following hormones is illegal in sports and has been banned by the World Anti-Doping Agency?

Androstenedione

At what point does the body begin to use less glucose and more fat for fuel during moderate-intensity workouts?

Around 20 minutes

A varsity sprinter is considering taking caffeine pills before competition to enhance his performance. What will you tell him about caffeine?

Caffeine causes headaches, trembling, and an abnormally fast heart rate in high doses.

Which of the following is the best choice for an athlete postexercise who has no appetite for solid food?

Chocolate milk

Your friend is participating in a strenuous world-class competition that lasts for over four hours. What advice would you give your friend?

Consume sports drinks and pretzels.

What is recommended for replacing fuels that have been used up during exercise?

Eat well-balanced meals and snacks spaced throughout the day

Which of the following is a correct statement about following the Physical Activity Guidelines for Americans?

Engaging in more than 75 minutes of vigorous activity in one week results in additional health benefits.

What is the phenomena called when metabolism continues to stay high for minutes or hours after intense exercise?

Excess postexercise oxygen consumption

The hormone that signals the liver to release stored glucose molecules into the bloodstream is _______.

Glucagon

What advice would you give to someone starting a weight training program?

Gradually increase the amount and intensity of physical activity

What would be the performance effects of carbohydrate in this sports beverage?

There is not enough carbohydrate to enhance performance.

What is the role of carnitine in the body?

Transport of fatty acids across the mitochondrial membrane

Which of the following vitamins plays a major role in building red blood cells?

Vitamin B12

What is a confirmed effect of taking creatine supplements?

Weight gain

Examples of aerobic physical activity include all of the followingexcept:

weight training

Examples of aerobic physical activity include all of the following except:

weight training.