Chapter 11 Quiz

Inadequate fluid intake before, during, and after exercise can quickly lead to dehydration. Which of the following signs and symptoms are seen in dehydrated individuals?

decline in performance and endurance

Determine which macronutrient is the most important for the scenario listed below. protein fat carbohydrate

protein- contribution of this macronutrient to energy needs for fueling muscles is generally small. fat- this is an important energy source for low or moderate aerobic exercise that lasts for an extended period. carbohydrate- this should constitute the greatest percentage of calories for all macronutrients for endurance athletes in training & this is the most important macronutrient to consume during exercise when exercise duration surpasses one hour.

Carbohydrates are an important macronutrient for fueling muscles. During exercise, where can the body get carbohydrate?

-carbohydrate can come from glucose available in the bloodstream -carbohydrate can come from glycogen stored in the muscle cells

Increases osteoporosis risk

-cessation of menstruation -low dietary calcium intake

Type I muscle fibers

-high oxidative metabolism -aerobic endurance activities

Type IIX muscle fibers

-low oxidative metabolism -anaerobic activities

Type IIA muscle fibers

-moderate oxidative metabolism -aerobic and anaerobic activities of moderate distance

Increases iron-deficiency risk

-monthly menstrual losses -distance running that may lead to gastrointestinal bleeding

Carbohydrate loading may enhance performance

-soccer -long distance running -triathlons

Carbohydrate loading will not likely enhance performance

-walking -weightlifting -sprinting

Fat is the primary fuel muscles use while resting or engaged in low- to moderate-intensity physical activities. Put the activities in order from greatest percentage of energy utilized by fat to least percentage of energy utilized by fat.

1. bench press weigh lifting 2. two hour, 12 mile run 3. playing professional basketball game 4. 50-yard dash (sprint)

To improve his overall strength, Hameed has been weight lifting in addition to running. He is now focusing on the nutrient mix of his post-weight lifting recovery snack. Which snack is ideal for recovery after weight-training and why?

A sandwich made with bread and lean turkey is ideal because the carbohydrate/protein mix enhances the muscle-building effect of activity.