Chapter 11: Nutrition for Physically Active Lifestyles

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 2. recreational activities 3. aerobic 4. physical activities

List the order which substrates the body uses beginning with 1) rest, 2) steady-state exercise (moderate-intensity endurance exercise), and 3) a short burst of high intensity exercise.

1. fats 2. carbonhydrate 3. phosphocreatine

Rank the macronutrients in order of energy contribution, beginning with the macronutrient that contributes the most energy and ending with the macronutrient that contributes the least during low-intensity, long-duration exercise.

1. fats. 2. proteins 3. carbonhydrates

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

I am 32 years old. What is my age-related maximum heart rate?

188 BPM

Fluid replacement is necessary if an athlete loses more than ______ percent of body weight following exercise.

2%

Flexibility exercises

2-3 days/week

carbohydrate is primary fuel

200-meter hurdles

aerobic exercise

3-5 days/week

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

40

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

Heatstroke Heat exhaustion Heat cramps

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

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

heat exhaustion

Profuse diaphoresis with excess water and electrolyte loss

Manipulating your food intake 3-7 days prior to an event in order to increase glycogen stores is a practice known as or loading.

carbohydrate or glucogen

Symptoms of heatstroke include ______.

confusion irritability

Which of the following are examples of aerobic activities?

cross-country skiing soccer swimming laps

Excess protein calories are _____.

dangerous for people who cannot metabolize amino acids or ammonia properly

A person suffering from heat exhaustion experiences ______.

dizziness moist skin

1.2 g/kg/day-2.0 g/kg/day

endurance and resistance athletes

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

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

fat

Choose examples of ergogenic aids.

ginseng seaweed bee pollen

What fuel source is readily available to all cells from the bloodstream?

glucose

Athletes can consume sports drinks, candy, sugar-sweetened soft drinks, and fruit or fruit juices to restore stores quickly following an athletic event.

glycogen

0.8 g/kg/day

healthy adults

______ occurs when internal body temperature reaches 104 degrees or more.

heatstroke

Which definition best describes the outcome of aerobic training?

improves the muscle cells' ability to generate ATP rapidly

Which of the following are benefits of caffeine use?

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

Athletes who don't consume sufficient calories can experience______.

loss of bone density muscle mass loss fatigue

Which of the following best describes aerobic activity?

low to moderate intensity exercise

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

more

physicall activity

most day

physical activity

movement that results from skeletal muscle contraction

How would you calculate your individual target zone?

multiply maximal heart rate by 0.64 and 0.76

An increase in muscle acidity results in _____.

muscle fatigue

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

obesity type 2 diabetes hypertension osteoporosis

heat cramps

painful contractions of skeletal muscles

exercise

physical activities that are planned and structured

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

positively affects blood pressure enhances heart function positively affects cholesterol

What is the best way to replenish glycogen stores following exhaustive exercise?

rest high-carbohydrate diet

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

stroke

protein is the primary fuel

supplies only a minor percentage of energy

physical fitness

the ability to perform moderate to vigorous-intensity activities without becoming excessively fatigued

True or false: Measuring your heart rate (beats/minute) during exercise can be done by counting your pulse for ten seconds and multiplying the number by six.

true

fat is the primary fuel

walking at slow pace

True or false: Excess protein is converted to glucose and used for energy.

F

The U.S. Department of Health and Human Services recommends that healthy adults under 65 years of age perform______.

8 to 10 strengthening exercises that focus on major muscle groups twice a week moderate-intensity physical activity for 150 minutes a week

Carbohydrate or glycogen loading helps delay muscle fatigue in athletes participating in events lasting more than _____ minutes.

90

How can you measure your heart rate (beats/minute) during exercise?

Count your pulse for 10 seconds and then multiply this number of beats by 6.

is the most useful form of biological fuel.

Glucose

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

H+

heat stroke

Elevated body temperature; hot, dry skin; poor circulation

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.

How can an athlete avoid losing more than 2% of body weight during physical activity?

The athlete should consume 3 cups of fluid per pound lost during physical activity.

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

What is the predominate fuel used for basketball?

carbohydrate

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

True

What is the target heart rate zone for moderate-intensity physical activity?

a range of heart rates between 64% and 76% (depending on desired intensity) of maximum heart rate

Body cells must convert the chemical energy in carbohydrates, proteins, or fats into in order to fuel body functions.

adenosine triphosphate

During exercise, what do muscle cells immediately use as the energy source for contractions?

adenosine triphosphate (ATP)

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

aerobic

The ability of your heart and lungs to deliver oxygen to muscles is called _____.

aerobic capacity

To find your age-related maximal heart rate, subtract your from .

age, 220

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

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

True or false: Amino acids from proteins can be used to fuel muscles.

True