BIOL 1322 Nutrition & Diet Therapy Chapter 11 Homework

Which of the following substances has been banned as an ergogenic aid by a national athletic association in the United States? Check all that apply.

- Anabolic steroids - Growth hormone

Put the activities in order from the activity with the greatest percentage of energy supplied by fat (1) to the activity with the lowest percentage of energy supplied by fat (4).

1. Bench press weight lifting 2. Two hour, 12-mile run 3. Playing professional basketball game 4. 100-meter hurdles

Chino is a 22-year-old man who recently lost 30 pounds by increasing his exercise and eating small, frequent meals. Now that he is in a weight-maintenance phase, his trainer recommends that he exercise for an hour a day, most days of the week, at 64-76% of his maximum heart rate. According to this information, Chino should maintain his pulse during exercise within the range of approximately _______ heartbeats per minute.

127-150 To calculate Chino's maximum heart rate, subtract his age from 220: 220 − 22 = 198. To determine 64-76% of his max heart rate, multiply 198 by 0.64 and 0.76, which is about 127-150 beats per minute.

Which of the following workout regimens meets the U.S. Department of Health and Human Services' recommended amount of moderate-intensity exercise for healthy adults under 65 years of age?

30 minutes per day, 5 days per week

Anthony is training for a half-marathon. He trains for 100 minutes most days of the week. To maintain his weight while training (150 pounds), Anthony should consume at least _______ kilocalories/day. (Amount will be an approximation.)

3400

Bennett is a male college athlete who participates in endurance activities and weighs 70 kg. Bennett usually trains for 90 minutes daily, most days of the week. Approximately how many grams of carbohydrate per day should he consume to maintain adequate muscle glycogen?

420-700

As race-day approaches, Anthony wants to increase the percentage of total kilocalories in his diet from carbohydrate to increase his glycogen stores. If he consumes 3200 kcal/day during the training period and 60% of his kcal/day are supplied by carbohydrate, how many grams of carbohydrate does he consume per day?

480

Consider the following scenarios and classify each as a case of a particular heat-related illness.

Heat Cramps: Last summer, Monique developed painful muscle spasms in her calf muscles while playing a tennis match outdoors. The spasms force her to quit the match. Heat Exhaustion: During college football practice in late August, Bernard began to sweat excessively and feel dizzy his coach became concerned when Bernard reported experiencing weakness and nausea. Heatstroke: While preparing for a marathon in July, Kayla developed a fever and severe weakness. Furthermore, she stopped sweating, despite the hot, dry conditions.

Of the energy systems available for use by exercising muscles, which one allows cells to produce the most ATP?

The oxygen energy system Reason: The availability of oxygen enables cells to produce about 18 times more ATP than the amount produced by anaerobic systems.

ATP can be produced as a by-product of the metabolism of glucose and several other substances. Which of the following substances are possible sources of ATP? Check all that apply.

Triglycerides, Amino acids, Alcohol

True or False: Mason is 75 years old. To improve his aerobic capacity, he should take ergogenic aids that contain creatine, calcium pyruvate, and various B vitamins.

False

Which of the following abilities are characteristics of a person who is physically fit? Check all that apply.

- Shop, walk, and climb stairs without the need for assistance - Move joints freely without experiencing pain and stiffness -

There are three primary energy systems utilized by exercising muscles. For each system, select the duration of exercise the system supports.

- The PCr-ATP energy system supports exercise lasting only a few seconds. - The lactic acid energy system supports exercise lasting 10-180 seconds. - The oxygen energy system supports endurance exercise activities.

Put the steps of glucose metabolism using the lactic acid energy system in order as they occur in human cells.

- When oxygen is not present, muscle cells metabolize glucose to pyruvate, producing a small amount of ATP. - Pyruvate is converted to lactic acid. - Lactic acid accumulates in muscles and converts to lactate, which enters the bloodstream. - Lactate is converted to glucose in the liver.

Carbohydrates are an important macronutrient for fueling muscles. During exercise, the body can obtain glucose by _______. Check all that apply.

- breaking down glycogen that is stored in muscles - degrading glycogen that is stored in liver cells - removing glucose from the bloodstream

Andy is a 32-year-old man who recently lost 25 pounds by increasing his exercise and eating small, frequent meals. Now that he is in a weight-maintenance phase, his trainer recommends that he exercise for an hour a day, most days of the week, at 77-93% of his maximum heart rate. According to this information, Andy should maintain his pulse during exercise within the range of approximately _______ heartbeats per minute.

145-175 To calculate Andy's maximum heart rate, subtract his age from 220: 220 − 32 = 188. To determine 77-93% of his max heart rate, multiply 188 by 0.77 and 0.93, which is about 145-175 beats per minute.

Determine whether each description relates to the anaerobic or aerobic breakdown of glucose.

Anaerobic glucose breakdown: - Glucose degrees into pyruvate under these conditions - Provides most of the energy needed for events that require a quick burst of energy, ranging from about 10 seconds to 180 seconds - Occurs when oxygen supply is in the muscle is limited - Produces relatively small amounts of ATP Aerobic glucose breakdown: - Break down products or carbon dioxide and water - Produces relatively large amounts of ATP - Occurs when plenty of oxygen is available in the muscle

Which of the following factors is needed for an athlete's optimal performance? Check all that apply.

- Diet that meets the athlete's energy and nutrient needs - Appropriate physical training - Genetic endowment

Put the caffeinated beverages in order from lowest caffeine content (1) to highest caffeine content (3) per given serving size.

- One 12-oz can of cola with added sugar and caffeine has 33 mg of caffeine - One 8-oz cup of brewed black tea has 47 mg of caffeine - an 8-oz cup of brewed coffee has 95 mg caffeine.

According to the physical activity pyramid that is shown in Chapter 11, which of the following activities is considered to be an "activity of daily living"? Check all that apply.

- Raking leaves - Mowing the lawn - Walking the dog

Reconstruct the physical activity pyramid from top to bottom by placing the situations into the correct tier of the pyramid.

1. While she's studying History in the library, Jeannie sends text messages to Sophia. 2. Bob and Lily are taking dancing lessons in preparation for their wedding reception. 3. Justin lives 5 miles from his university. He doesn't want to pay for parking, so he rides a bike to and from the campus. 4. Steve likes to keep his bedroom tidy and clean, so he makes the bed every morning and vacuums the floor twice a week.

Determine whether each of the following increases or decreases with regular physical activity.

Decreased by exercise: Stress, Colon Cancer risk, Depression and Anxiety, Sleep Disorder, Risk of hypertension, Type 2 Diabetes and Risk of premature death. Increased by exercise: Self image, muscle mass, strength, flexibility and balance, bone strength and cardiovascular function.

Consider each statement about protein for athletes and determine whether it is true or false.

FALSE : - Protein is a major biological fuel used during physical activity. - Excess protein is stored in fat tissue - According to the Academy of Nutrition and Diabetics, protein intake for athletes should be at leas t4.0 g/gk/day. TRUE: - The amino acids from dietary proteins included in a small meal or snack eating after strenuous exercise can help muscle cells repair damaged muscle tissue - After exercise, the body can use extra amino acids that are available to increase muscle tissue - During prolong physical activity, muscles lose some protein because they metabolize certain amino acids for energy - Protein is not a major biological fuel used during activity. A small amount of protein in a recovery meal or snack can help repair muscle tissue. Athletes may have higher protein needs than nonathletes.

1. During the ________ stage, which follows the first stage, a person should increase the intensity and duration of his or her exercises. This stage usually lasts 5 to 6 months. 2. _________ is an important part of a fitness regimen because it increases the range of motion of joints and muscles and may prevent injury. 3. Jessi wants to incorporate warm-up, aerobic, and resistance exercises that she enjoys performing into a comprehensive weekly exercise program. Based on this information, Jessi should develop a weekly exercise regimen with which group of three activities?

Improvement ; Warm-up ; Walking at a low intensity, race-walking, and lifting weights Explanation Question 1: The improvement stage follows the initiation stage and usually lasts 5 to 6 months. During the improvement stage, the person increases the intensity and duration of the exercises in his or her physical fitness regimen. Question 2: Warming-up muscles can increase the joints' range of motion and may decrease the risk of injury. Question 3: When developing an exercise regimen, it is important to include warm-up, aerobic, and resistance activities into the plan. Walking at a low-intensity level is a good way to warm up muscles in preparation for race-walking (aerobic activity). By lifting weights, Jessi will incorporate a resistance component into her exercise program.

Determine which macronutrient is best described by each scenario in the left-hand column. Use all scenarios.

Protein: The contribution of these macronutrients is feeling muscles is generally small. Fat: Important energy source for low or moderate-intensity aerobic exercise of more than 20 minutes Carbohydrate: - For endurance athletes in training the majority of calories should come from this macronutrient - The most important macronutrient to consume during exercise that surpasses one hour

1. True or False: Varying your exercise routine can reduce the risk of injury. 2. Initially, which of the following types of exercise would be recommended for a person who has too much body fat and is trying to lose weight safely? 3. _________ is a type of resistance training that strengthens major muscle groups in the upper and lower body.

True; Swimming; Weight Lifting Explanation Question 1: Adding variety to a workout regimen strengthens different muscle groups in your body and reduces your risk of injury. Question 2: Initially, exercise programs for obese people should emphasize non-weight-bearing activities, such as swimming. Question 3: Resistance training exercises, including weight lifting, are an important component of an exercise regimen, because such activities strengthen major muscle groups in the upper and lower body.

Athletes sometimes complain of muscle fatigue. Which of the following conditions contributes to muscle fatigue?

Under anaerobic conditions, lactic acid conversion to lactate results in hydrogen ion accumulation in muscle tissue, causing muscle fatigue. Explanation: Hydrogen ions (H+) form as a result of the conversion of lactic acid to lactate. The accumulation of H+ in muscle tissue contributes to muscle acidity, a condition that may contribute to muscle fatigue and declining physical performance.

A personal fitness plan should include exercise variety, balance, and moderation. Determine whether each scenario is approaching exercise from the perspective of variety, balance, or moderation.

Variety: Bella enjoys performing moderate to vigorous intensity physical activities. Depending on the weather, she also swims, jobs, and plays tennis for her cardiovascular health. Balance: Tina used to think during aerobic exercise was the only way to keep fit. Now she realizes the benefit of including resistance workouts in her weekly workout routine. Moderation: In high school, Charlie used to run until his niece would almost give out. Now that he is older, he values importance of regular exercise with stay fit without overdoing it during his workouts. Explanation Variety means enjoying many different activities to exercise different muscles. Balance is incorporating activities with different benefits, such as cardiovascular endurance, muscular strength, and flexibility, into your workout. Moderation is exercising to keep fit without overdoing it.

In the United States, the FDA has banned the use of supplements that contain ______.

ephedrine

1. Devon has just started the workout regimen and is incorporating short periods of physical activity into his daily routine. Based on this information, Devon is currently engaged in the ________ stage of his fitness plan. 2. Although Devon begins his exercise program with 10 minutes of moderate-intensity types of physical activities 3 days a week, which of the following workout regimens should he achieve before moving on to the next stage of his fitness plan? 3. Along with Devon's regular aerobic exercise routine, he is also doing some resistance training with 10-pound handheld weights to increase his upper arm strength. Devon will be ready to increase the weight he lifts when he can do more than _______ repetitions with ease.

initiation; 150 minutes of moderate-intensity activity per week ; 15 Explanation Question 1: The first 3 to 6 weeks of a new exercise program is the initiation stage. During this stage, the main goal is to incorporate short periods of physical activity into one's daily routine and reduce the time spent on sedentary activities. Question 2: Devon's goal should be to work towards getting 150 minutes of moderate activity each week. Question 3: When Devon can do more than 15 repetitions with relative ease, he should consider increasing the weight slightly.