BIOL 1322 Nutrition & Diet Therapy Chapter 11 Smart Book

Rank the activities below, begin with the activities that should be done infrequently and are at the top of the physical activity pyramid. End with activities that belong at the base of the physical activity pyramid.

1. Computer games and watching TV 2. Recreational activities such as golf, bowling, or baseball. 3. Aerobic, strength, and flexibility exercise. 4. Physical activities such as taking the stairs and raking leaves.

Place in the correct order, the stages one would follow when beginning an exercise program.

1. Initiation 2. Improvement 3. Maintenance

Describe the steps by which ATP is produced from a phosphocreatine (PCr) molecule.

1. the enzyme in muscle cell splits PCr to phosphate and creatine 2. energy is released 3. Energy is used to reform ATP from its breakdown products

The average adult female needs about ______ cups of fluid per day.

11

The average adult male needs about ______ cups of fluid per day.

15.5

Match the activity with its correct frequency.

3-5 days/week- aerobic exercise most days- physical activity 2-3 days/week- flexibility exercise

I weigh 50 kg, what is my RDA for protein?

40 g 50 kg = 110.231 110.231 x 0.36 = 39.68

Match the term with its correct definition. Instructions

Physical Activity- movement that results from skeletal muscle contraction Exercise-physical activities that are planned and structured Physical Fitness- the ability to perform moderate to vigorous-intensity activities without becoming excessively fatigued

The breakdown of macronutrients into energy is called _____.

catabolism

Which of the following is the correct definition of catabolize?

chemical reactions that progressively break down

Irregular menstrual cycles in female athletes adversely affect bone density due to _____.

decreased estrogen

A person suffering from heat exhaustion experiences ______.

dizziness moist skin

Athletes who take ______________________ aids such as dietary supplements, special foods, and drugs are hoping to improve their performance.

ergogenic

Foods, devices, dietary supplements, and even drugs taken to improve physical performance are called______.

ergogenic aids

High humidity keeps the body from cooling itself by preventing _____.

evaporation of sweat

Sports drinks are a convenient way to obtain a source of _____________________ during lengthy and vigorous physical activities.

glucose

Match the heat injury with its appropriate sign and symptom. Instructions

heat cramps : muscle spasms heat exhaustion : nausea and vomiting heat stroke : hot, red skin

Pair the adverse health condition with its symptoms.

heat exhaustion : profuse sweating; elevated body temperature; headache; dizziness; weakness heat cramps : painful contractions of skeletal muscles heat stroke : Elevated body temperature; hot, dry skin; poor circulation

Athletic performance suffers when one is deficient in______.

iron

Once a person achieves his/her goals, they will move into the ______ stage of exercise.

maintenance

Having a regular cycle is linked to a healthy bone mineral density in women.

menstrual

Athletes need _______ energy compared to non athletes to support their active lifestyles.

more

An increase in muscle acidity results in _____.

muscle fatigue

The ability to perform moderate to vigorous-intensity activities without becoming excessively fatigued is _____.

physical fitness

As cells do not store ATP, they must constantly replace their supply by______.

recycling ADP + Pi

What is a convenient way to add a source of glucose during lengthy and vigorous physical activity?

sport drinks

Heat _________________ is considered a medical emergency and requires immediate medical assistance.

stroke

Which part of the exercise program is designed to increase your joints' range of motion and may decrease your risk of injury?

warm-up

What is the adult RDA for protein?

0.8 g/kg

Which of the following is true about antioxidant supplements?

Antioxidant supplements are not recommended for athletes.

Which of the following statements about phosphocreatine is true?

Energy released from the splitting of phosphocreatine is used to form ATP.

When enzymes in cells break the bonds between the phosphate groups in ATP to release energy, which products are formed?

- ADP - Pi

What first aid should you give a person suspected of experiencing heatstroke?

- Call 911. - If conscious and not vomiting, give the person cool water to drink. - Spray the skin with cool water.

Which of the following is true about energy bars?

- Eating several bars daily may increase risk of vitamin toxicity. - Fresh and fruit-filled cookies are good alternatives to energy bars.

What are the three adverse health conditions associated with exercising in high heat and humidity?

- Heat cramps - Heat exhaustion - Heatstroke

Which of the following are important components of an exercise program for a beginner?

- Incorporate short periods of physical activity into the daily routine. - Set specific goals for both aerobic and resistance training. - Progress to 30 minutes of consistent moderate intense activity.

Which of the following is true about a beginning strength training program?

- Perform at least one set of 8 to 15 repetitions. - When you can perform more than 15 repetitions, increase the weight.

Why is it important to limit the number of servings per day of highly fortified energy bars?

- Unlimited portions of any calorie-containing food may lead to weight gain. - Multiple servings per day of highly fortified foods may lead to nutrient toxicities, especially of fat-soluble vitamins.

Which are important parts of a good fitness program?

- aerobic training - strength training - warming up and cooling down

Choose examples of ergogenic aids.

- bee pollen - ginseng - seaweed

Pair each source of fuel with when it is used by the body during exercise.

- carbohydrate is the primary fuel to 200-meter hurdles - fat is the primary fuel to walking at a slow pace - protein is the primary fuel for only a minor percentage of energy

Which of these will you try to incorporate into an exercise program for a beginner?

- do more housework, gardening, and taking the stairs instead of the elevator - work toward accumulating 150 minutes of moderate-intensity activity each week - incorporate short intervals of physical activity daily

Which of the following are benefits of caffeine use?

- enhanced ability of the heart and skeletal muscles to contract - increased mental alertness - increased level of fatty acids in the blood

What are some "benefits of regular exercise" associated with people suffering from cardiovascular disease?

- enhances heart function - positively affects cholesterol - positively affects blood pressure

What are some adverse health effects associated with heat exhaustion?

- excessive sweating - dizziness - heat cramps

An overall exercise program should include______.

- flexibility - muscular strength - cardiovascular endurance

A heat-related illness that occurs after intense exercise in hot weather, especially when water and salt intakes have been inadequate is called______.

- heat exhaustion - heat cramps - heat stroke

Which of the following are signs and symptoms of heatstroke?

- high fever - rapid, shallow breathing - lack of sweating

Which of the following chronic conditions would be improved by a program of regular exercise?

- hypertension - type 2 diabetes - osteoporosis - obesity

Which are good ways to make exercise more enjoyable?

- include variety - exercise with a buddy

What are the benefits of the warm-up prior to the start of an exercise routine?

- increased range of motion - decreased risk of injury

Athletes who don't consume sufficient calories can experience______.

- muscle mass loss - loss of bone density - fatigue

Which functions of iron are associated with optimizing athletic performance?

- oxygen transport - red blood cell production - energy production

Which of the following are examples of aerobic activities?

- soccer - cross-country skiing - swimming laps

What are some adverse health effects associated with heat exhaustion?

- strength exercises - flexibility exercises - aerobic exercises

Health benefits of including physical activity in your daily routine include which of the following?

- strengthens bones and joints - aids in weight loss/control - improves flexibility and balance

What condition can become a complication of heat exhaustion?

Heat cramps

Which fuel provides the most energy (kilocalories) per gram?

Fat Reason: Fat provides 9 kcal/gram and carbohydrate and protein provides 4 kcal/gram.

When working muscles metabolize glucose anaerobically, a build-up of ______ can lead to muscle fatigue and declining physical performance.

H+

Which statement is true with regard to heat, humidity, and the body's ability to cool off?

In hot temperatures, body heat is lost through the evaporation of sweat; in very humid temperatures, evaporation slows and the body can't cool down.

Which ergogenic aid raises the level of fatty acids in the blood, resulting in the exercising muscle using more fat for energy?

caffeine

What is the major source of fuel for intense, brief exercise?

carbohydrate

What is the predominate fuel supplying energy during maximal exercise?

carbohydrate

The goal of the initiation phase of a new exercise program is to______.

accumulate 150 minutes of moderate-intensity type of activity each week

Continuous physical activity such as walking, swimming laps, and playing soccer depends on the ___________________________ energy system.

aerobic

True or false: Including daily physical activity in one's lifestyle may help decrease the risk of developing certain types of cancers.

True