Nutrition Test # 4: Chapter 10

Diuretic

makes someone pee frequently

Glycogen stores how many calories

2000

The average pulse is what?

70 beats per min

fat stores can store how many calories

70000

How does Cardiorespiratory Training benefit the heart?

It increases cardiac output, heart strength, stroke volume, and oxygen delivery Better breathing efficiency Better circulation improved BP higher good cholesterol (HDL)

All of the following are true concerning lactate production EXCEPT: a. lactate cannot be used to regenerate glucose nor burned for fuel. b. lactate is produced during intense physical activity. c. lactate does not cause fatigue. d. lactate is a product of the incomplete breakdown of glucose during anaerobic metabolism.

a

All of the following foods have a high glycemic index EXCEPT: a. soy beans. b. watermelon. c. white bread. d. cornflakes.

a

Approximately how many calories of fat does the average person store? a. about 70,000 calories b. about 5,000 calories c. about 25,000 calories d. about 1000 calories

a

Exercise is movement that is: a.) planned, structured, repetitive and promotes physical fitness. b.) hard, strenuous, difficult, c.) easy, relaxed,

a

Symptoms of heat stroke include all of the following EXCEPT: a. nausea. b. excessive sweating. c. stumbling. d. confusion.

b

Which of the following diets is the worst for enhancing physical endurance? a. Diet has no effect on endurance. b. high-fat diet c. high-carbohydrate diet d. normal mixed diet

b

hypothermia

below normal body temperature

A person who exercises moderately for more than 20 minutes begins to use less ________ and more ________ for fuel. a. fat; protein b. protein; glucose c. glucose; fat d. fat; glucose

c

Which of the following types of athletes derives a significant performance edge from caffeine? a. baseball player b. weightlifter c. cycler d. sprinter

c

Which statement about salt tablets is NOT accurate? a. Salt tablets irritate the stomach. b. Salt tablets cause vomiting. c. Salt tablets are the preferred method of replacing electrolytes. d. Salt tablets increase potassium losses.

c

flexibility

capacity of the joints to move through a full range of motion; ability to bend and recover without injury

Carbohydrate loading

consumption of a high-carb diet in a way enables muscles to temporarily store glycogen beyond their normal capacity

Examples of high carb foods?

crackers orange juice toast cereal sports drinks

After strenuous training, eating foods with a high ________ may help restore glycogen most rapidly. a. vitamin D content b. fat content c. protein content d. glycemic index

d

All of the following are recommended strategies to help maintain blood glucose to support performance EXCEPT: a. eat carbohydrate-rich foods after performance. b. train the muscles to maximize glycogen stores. c. take glucose periodically during endurance activities. d. eat a high-protein diet regularly.

d

All of the following are true concerning DHEA as an alternative to anabolic steroids EXCEPT: a. it can cause testicular shrinkage. b. it can cause cancer. c. it is a hormone made normally by the human body. d. it is approved as a supplement by the International Olympic Committee.

d

Cardiorespiratory endurance is characterized by: a. increased resting pulse. b. decreased cardiac output. c. increased blood pressure. d. increased breathing efficiency.

d

How many calories worth of glycogen does the average person store? a. more than 5000 calories b. about 500 calories c. about 200 calories d. about 2000 calories

d

The condition hyponatremia is due to a depletion of: a. chloride. b. potassium. c. water. d. sodium.

d

What effect does physical training have on glucose metabolism? a. It may allow type 1 diabetics to stop taking insulin injections. b. It may improve type 1 diabetes by helping the person to lose weight. c. It may worsen type 2 diabetes by stimulating glucose release into the blood. d. It may allow diabetics who take insulin-eliciting drugs to reduce their daily doses.

d

What are some high quality proteins?

daily, milk, eggs, fish, grains, and legumes

hyponatremia

decreased concentration of sodium in the blood

Anaerobic

does not require oxygen, may require strength by doesn't work the heart and lungs very hard

Glucose use depends on what?

duration and intensity of activity

What are 4 strategies to maintain blood glucose:

eat a high care diet eat glucose during activity eat carb-rich foods after the activity train muscles to maximize glycogen stores

Branch-chained Amino Acids

enhance protein synthesis diminish muscle breakdown

An increase in size of a muscle in response to use is known as atrophy. True False

f

Branched-chain amino acid supplements have been proven to improve athletic performance. True False

f

In order to meet their high protein needs, athletes should consume protein shakes or take supplements. True False

f

Endurance activités require what?

fluid and carb fuel

Physically active people lose what and must replace it to avoid dehydration?

fluids

Physical activity is supported by what 3 different factors?

glucose fatty acids amino acids

Muscles rely on what that can be ___ broken down by ____ metabolism

glucose, partially, anaerobic

Eating high-carb foods 2 hours after physical activity increases what?

glycogen stores

Muscle strength involves what kind of weight? (heavy or light)

heavy

Muscle Strength is ______ resistance with ______ of repetitions

high, fewer

Growth hormone

hormone produces by the brain's pituitary gland, necessary for growth of body tissues

Anaerobic is (intense/not intense) activity and uses (glycogen/proteins) quickly?

intense, glycogen

Aerobic Physical Activity

large muscles movie in a rhythmic manner for a sustained period of time

The average pulse for an active person is?

less than 50 beats per min

Muscle endurance is ___ resistance with _____ repetitions

less, more

Highly trained muscles use ____ glucose and ___ fat than do untrained muscles to perform sam work so _____ lasts longer.

less, more, glycogen

muscle endurance involves what kind of weight? (heavy or light?

light

Sports Anemia

low blood hemoglobin, harmless, adaptive, temporary response to endurance training

Physically active people prone to iron deficiency:

low intakes of iron-rich foods Menstruation-> high iron loss high demands of muscles for iron

Lactate

produced by anaerobic glucose breakdown

aerobic

requires oxygen. strengthens the heart and lungs by requiring them to work harder than normal to deliver oxygen to the tissues.

What are some Aerobic activities?

running walking intensely, dancing, and an intense basketball game

(3) Regular practice of an activity which leads to improvement in what?

strength endurance flexibility

Most sports drinks contain about half of the sugar of ordinary soft drinks. True False

t

Short-term use of creatine supplements may pose a risk to athletes with kidney disease or other conditions. True False

t

Sports anemia is not a true iron-deficiency condition and is really just an adaptive response to endurance training. True False

t

The better trained a person is, the less protein is used during activity at a given intensity. True False

t

agility

the ability to quickly change directions

cardiac output

volume of blood discharged by the heart each minute

Hypoglycemia:

where you can not go anymore

fatigue

temporarily diminished capacity, due to exertion.

Fitness

The body's ability to withstand any stress

Who is an athlete?

Anyone who trains at a high level of exertion

Water is what:

Best drink for most, rapidly leave digestive tract, cools body form inside out

What is the best and easiest indicator of hydration status?

Check the color of your urine, clear as possible

How does weight training benefit health and fitness?

Decreases the risk of CVD Improves mobility helps maximize/maintain bone mass increases energy expenditure even at rest

What are the 4 areas of fitness:

Flexibility Muscle strength muscle endurance && cardiorespiratory endurance

Glycogen loading is: a. done to trick muscles into storing extra glycogen before competition. b. achieved by eating a high-protein diet during the week before the competition. c. not recommended if you exercise in a hot climate. d. beneficial for activities such as sprinting 100 meters.

a

Sports nutrition experts recommend that endurance athletes consume: a. 20 to 35% of their energy from fat. b. 35 to 40% of their energy from fat. c. 5 to 10% of their energy from fat. d. 12 to 15% of their energy from fat.

a

Which of the following is NOT a benefit of fitness for women? a. reduced risk of high bone density b. reduced risk of heart disease c. reduced risk of high blood glucose d. reduced risk of gallbladder disease

a

Which of the following is correct concerning chromium picolinate? a. It contains a mineral involved in carbohydrate and lipid metabolism. b. It speeds up the loss of body fat. c. It increases lean body mass. d. It can decrease fatigue.

a

Which of the following sports is considered an endurance activity? a. hockey b. 100-meter sprinting c. baseball d. weight lifting

a

Atrophy

a decrease in strength and size

cardiorespiratory endurance

ability to perform large-muscle dynamic exercise of moderate-to-high intensity for prolonged periods

Fat can be broken down for energy by what kind of metabolism? (Aerobic/anaerobic)

aerobic

Hypertrophy

an increase increase in size and strength

All of the following are correct facts concerning alcohol EXCEPT: a. it promotes the excretion of minerals. b. it enhances reaction time. c. it is a diuretic. d. it impairs temperature regulation.

b

All of the following are true about repeated aerobic activity EXCEPT: a. activity stimulates the muscles to develop more fat-burning enzymes. b. repeated activity may decrease your BMR. c. aerobically trained muscles burn fat more readily than untrained muscles. d. heart and lungs become stronger and deliver oxygen to muscles more efficiently.

b

Resistance activity that is performed at a controlled speed and through a full range of motion is referred to as: a. a flexibility activity. b. a strength activity. c. a cardiorespiratory activity. d. an overload activity.

b

What foods are Branched-chained Amino acids found in

milk and turkey

Pros of being physically fit:

more restful, improved nutritional health, improved body composition, increased bone density, decrease risk of some caners, CVD, Type II DM and Gallbladder dz.

Lactate travels from what to where? When it end up in its final location what is it converted to and what does it trigger?

muscles to liver it is converted to glucose it triggers hormones release to stimulate muscle growth

Electrolytes can be shed how? and how can they be restored?

they can be shed by sweat and can be restored with food