Chapter 14 Fitness: Physical Activity, Nutrients, and Body Adaptations

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HMB stands for

Beta-hydroxymethylbutyrate

lactate

a 3-carbon compound produced from pyruvate during anaerobic metabolism.

BGH stands for

bovine growth hormone

sterols =

compounds chemically related to cholesterol

bovine =

of cattle

As little as ___ minutes per day of activity can add years to a person's life expectancy.

After physical activity, a person should drink _____ of fluids for each pound of body weight lost. a. 2 or more cups b. 1 cup c. 4 ounces d. 2 ounces e. 1 ounce

2 or more cups

To ensure optimal carbohydrate intake, sports nutrition experts recommend _____ grams of carbohydrate per hour during prolonged events. a. 60 to 100 b. 30 to 60 c. 10 to 20 d. 100 to 150 e. 20 to 30

30 to 60

warm-up

5 to 10 minutes of light activity, such as easy jogging or cycling, prior to a workout to prepare the body for more vigorous activity.

bundle of skeletal muscle fibers

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

muscle fiber (one long muscle cell)

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

myofibril

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

skeletal muscle

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

Which woman is doing a workout that primarily involves anaerobic exercise? a. Rosa b. Deborah

Deborah

After the first 30 seconds or so of intense activity, muscle cells call upon the lactic acid system to produce more ATP. a. True b. False

False

Carnitine supplements both raise muscle carnitine concentrations and enhance exercise performance. a. True b. False

False

Protein supplements are necessary to help build muscle. a. True b. False

False

Resistance training is critical for cardiorespiratory fitness. a. True b. False

False

The American College of Sports Medicine recommends that aerobic exercise be limited to no more than four days a week. a. True b. False

False

Which woman is doing a workout that primarily involves anaerobic exercise? a. Anastasia b. Kendra

Kendra

Which man is doing a workout that primarily involves aerobic exercise? a. Stan b. Jake

Stan

Aerobic exercise helps to increase ______________________ _________, or the ability to perform moderate-to-high-intensity activity involving large muscle groups for long periods of time.

cardiorespiratory fitness

glucose polymers

compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch. The objective is to attract less water from the body into the digestive tract (osmotic attraction depends on the number, not the size, of particles).

CP stands for

creatine phosphate

the phosphagen system also called the

creatine phosphate system

anabolic steroids

drugs related to the male sex hormone, testosterone, that stimulate the development of lean body mass. anabolic = promoting growth sterols = compounds chemically related to cholesterol

The increase in volume of the muscle fibers due to the enlargement of its components is referred to as ______________.

hypertrophy

The accepted measure of a person's cardiorespiratory fitness is __________ __________ _________.

maximal oxygen uptake

creatine phosphate (CP) also called

phosphocreatine

anabolic =

promoting growth

myokines

signaling proteins secreted by skeletal muscles.

Discuss an appropriate daily eating pattern for athletes and list one example of a recommended pregame and recovery meal..

The person who wants to excel physically will apply accurate nutrition knowledge along with dedication to rigorous training. A diet that provides ample fluid and includes a variety of nutrient-dense foods in quantities to meet energy needs will enhance not only athletic performance, but overall health as well. Carbohydrate-rich foods that are light and easy to digest are recommended for both the pregame and recovery meal

Flexibility allows the joints to move freely, reducing the risk of injury. a. True b. False

True

Immediately after the onset of a demand, before muscle ATP pools dwindle, a muscle enzyme begins to break down another high-energy compound that is stored in the muscle, creatine phosphate. a. True b. False

True

In hyperthermia, body heat builds up and triggers maximum sweating, but without sweat evaporation, little cooling takes place. a. True b. False

True

Physically active young women, especially those who engage in endurance activities such as distance running, are prone to iron deficiency. a. True b. False

True

When glycogen stores are depleted, a marathon runner will experience the phenomenon known as "hitting the wall." a. True b. False

True

List which vitamin and mineral supplements, if any, athletes may need and why.

With the possible exception of iron, well-nourished active people and athletes do not need nutrient supplements. Women and teens may need to pay special attention to their iron needs.

heat stroke

a dangerous accumulation of body heat with accompanying loss of body fluid.

hyponatremia

a decreased concentration of sodium in the blood.

creatine phosphate (CP)

a high-energy compound in muscle cells that acts as a reservoir of energy that can maintain a steady supply of ATP. CP provides the energy for short bursts of activity; also called phosphocreatine.

hGH (human growth hormone)

a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called somatotropin.

bovine growth hormone (BGH)

a hormone produced naturally in the pituitary gland of a cow that promotes growth and milk production; now produced for agricultural use by bacteria.

Beta-hydroxymethylbutyrate (HMB)

a metabolite of the amino acid leucine promoted to increase muscle mass and strength.

caffeine

a natural stimulant found in many common foods and beverages, including coffee, tea, and chocolate; may enhance endurance by stimulating fatty acid release. High doses cause headaches, trembling, rapid heart rate, and other undesirable side effects.

creatine (KREE-ah-tin)

a nitrogen-containing compound that combines with phosphate to form the high-energy compound creatine phosphate (or phosphocreatine) in muscles.

Beta-alanine

a nonessential amino acid that is the rate-limiting precursor for the synthesis of the dipeptide carnosine. Carnosine acts primarily as a buffer in skeletal muscle. Beta-alanine supplements raise carnosine concentrations, which enhance the muscles' buffering capacity.

carnitine

a nonessential nonprotein amino acid made in the body from lysine that helps transport fatty acids across the mitochondrial membrane. As a supplement, carnitine supposedly "burns" fat and spares glycogen during endurance events, but in reality it does neither.

A cross-country skier who skis continuously for two hours during a training exercise will need ____________________ of ATP. As a result, which of the following pathways would be best suited to this type of activity? a. Using creatine phosphate b. Glycolysis c. Oxidative phosphorylation

a sustained source Oxidative phosphorylation

sports anemia

a transient condition of low hemoglobin in the blood, associated with the early stages of sports training or other strenuous activity.

Sodium bicarbonate

a white crystalline powder that is used to buffer acid that accumulates in the muscles and blood during high-intensity exercise.

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 7. Which of the following would be the best meal for Kaitlyn to consume one hour before she begins her 45-60 minute activity? a. 1 ounce of almonds b. One energy packet mixed with 1 cup of water c. 1 cup of chili d. 2 cups of raw carrots and broccoli e. 1 cup of 1 percent low-fat milk blended with one small vanilla

1 cup of 1 percent low-fat milk blended with one small vanilla

10.4 percent

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 6. Kaitlyn is well aware of the risks of dehydration and decides to monitor her fluid status by weighing herself before and after her workout. How much water should she drink for each pound of weight loss? a. 3 cups b. 2 cups c. 1 cup d. ½ cup e. 1 ½ cups

2 cups

The American College of Sports Medicine recommendations for strength training include exercising _____. a. 5 to 7 days per week b. at least an hour per day c. 2 to 3 nonconsecutive days per week d. enough to feel tightness e. enough to feel discomfort

2 to 3 nonconsecutive days per week

cool-down

5 to 10 minutes of light activity, such as walking or stretching, following a vigorous workout to gradually return the body's core to near-normal temperature.

The American College of Sports Medicine recommendations for cardiorespiratory fitness include exercising _____. a. at least an hour per day b. 2 to 3 nonconsecutive days per week c. 5 to 7 days per week d. enough to feel discomfort e. enough to feel tightness

5 to 7 days per week

Jules is a 138-pound runner who regularly competes in marathons. When he is in training, he requires 3300 kcalories per day. What is his protein RDA in grams per day prior to training? a. 5 g/day b. 50 g/day c. 10 g/day d. 60 g/day e. 25 g/day

50 g/day

In aerobic cellular respiration, the cell needs oxygen in order to generate ATP. Aerobic exercise is exercise that primarily uses aerobic cellular respiration and thus requires a lot of oxygen. Anaerobic exercise uses primarily anaerobic cellular respiration in order to generate ATP, which does not require a lot of oxygen. The graph shows that, over the course of their workouts, Rosa uses a lot more oxygen than Deborah does. Thus, Rosa is doing an aerobic exercise, such as running, and Deborah is doing an anaerobic exercise, such as weightlifting.

The American College of Sports Medicine has issued three guidelines to develop and maintain fitness. The three guidelines include: Cardiorespiratory activity that uses large muscle groups and can be maintained continuously. These moderate intensity activities include running, cycling, swimming, and so on and should be performed 5 to 7 days per week for at least 30 minutes per day. Flexibility: This category involves stretching activities that use the major muscle groups. This activity should be performed 2 to 7 days/week at an intensity enough to feel tightness or slight discomfort. Yoga is an example of a stretching activity. Strength: This category involves resistance activities such as push-ups, weightlifting, and pilates. These activities should occur on 2 to 3 nonconsecutive days per week at an intensity such that muscle strength is enhanced and body composition is improved.

Type of Activity Aerobic activity that uses largemuscle groups and can be maintained continuously Resistance activity that is performed at a controlled speed and through a full range of motion Stretching activity that uses the major muscle groups Frequency 5 to 7 days per week 2 to 3 nonconsecutive days per week 2 to 7 days per week Intensity Moderate (equivalent to walking at a pace of 3 to 4 miles per hour) Enough to enhance muscle strength and improve body composition Enough to feel tightness or slight discomfort Duration At least 30 minutes per day 2 to 4 sets of 8 to 12 repetitions involving each major muscle group 2 to 4 repetitions of 15 to 30 seconds per muscle group Examples Running, cycling, dancing, swimming, inline skating, rowing, power walking, cross-country skiing, kickboxing, water aerobics, jumping rope; sports activities such as basketball, soccer, racquetball, tennis, volleyball Pull-ups, push-ups, sit-ups, weightlifting, pilates Yoga

Identify the factors that influence an athlete's fluid needs and describe the differences between water and sports drinks.

Active people need to drink plenty of water; endurance athletes need to drink both water and carbohydrate-containing beverages, especially during training and competition. During events lasting longer than 3 hours, athletes need to pay special attention to replace sodium losses to prevent hyponatremia.

To prepare for the cross-country meet, a skier decides to significantly increase the amount of carbohydrates in his diet (a technique also known as carbohydrate loading). Why might this be beneficial to the cross-country skier? Check all that apply. a. As long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of ATP, thus meeting the demands of prolonged periods of exercise. b. Carbohydrates are used to build actin filaments in the myofibrils, which increases muscle bulk and performance. c. Eating more carbohydrates leads to more glycogen stores in muscles, which then equates to larger energy stores for short, explosive bouts of energy use. d. The liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel aerobic respiration.

As long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of ATP, thus meeting the demands of prolonged periods of exercise. The liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel aerobic respiration.

Which of the following statements is true regarding the use of a vitamin and mineral supplements for athletes? a. All studies indicate that high doses of vitamin E seem to protect against exercise-induced oxidative stress. b. They have been shown to improve performance if taken right before an event. c. Except for iron, vitamin and mineral supplements are needed by athletes exposed to hot and humid weather conditions. d. Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement. e. Athletes have higher vitamin and mineral requirements that cannot be met through food alone.

Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement.

What is true about this pathway for forming ATP? Check all that apply. a. Compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly. b. Known as glycolysis, this pathway is ideal for endurance-type exercises, where glycogen stores are slowly and steadily depleted to provide a consistent rate of ATP production. c. This pathway typically utilizes creatine phosphate supplies to provide short bursts of high-intensity contractile effort. d. This pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded.

Compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly. This pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded.

All of the following beverages would cause adverse effects during an athletic event except: a. Cool water b. Alcohol c. Energy drinks d. Carbonated beverages e. Undiluted fruit juices

Cool water

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 3. To avoid potential dehydration, which guideline would be best for Kaitlyn to maintain hydration during her activity? a. After the activity, she needs to drink the total amount required to replace fluid lost all at one time. b. Drink 4 oz of water plus the energy gel every 15 minutes during the first hour of the activity. c. Drink 9 oz of water 2 hours prior to the activity. d. Drink 16 oz of water 4 hours prior to the activity. e. Drink 4 oz of water every 15 minutes during the first hour of activity.

Drink 4 oz of water every 15 minutes during the first hour of activity.

It might also be the case that this ice hockey player will take creatine supplements to boost his performance. Why might this be so? Check all that apply. a. Creatine in the blood allows the body to absorb more oxygen, which helps to fuel ATP production in the muscle cells. b. Eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use. c. Creatine increases the speed with which neural signals reach the muscle. d. Unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer.

Eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use. Unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer.

Energy drinks are an excellent choice for fluid replacement during athletic events. a. True b. False

False

Which of the following describes fat utilization during physical activity? a. Fat represents the major fuel source during sustained, moderate activity. b. Fat is burned in higher quantities during short, high-intensity exercises than prolonged, low-intensity exercises. c. Fat oxidation makes more of a contribution as the intensity of the exercise increases. d. Fat makes more and more of a contribution to the fuel mixture as exercise intensity increases. e. Fat that is stored closest to the exercising muscle is oxidized firs

Fat represents the major fuel source during sustained, moderate activity.

Glucose

aerobic physical activity

activity in which the body's large muscles move in a rhythmic manner for a sustained period of time. Aerobic activity, also called endurance activity, improves cardiorespiratory fitness. Brisk walking, running, swimming, and bicycling are examples.

the aerobic system consist of

aerobic glycolysis fatty acid oxidation TCA cycle

Most researchers view sports anemia as _____. a. an adaptive, temporary response to endurance training b. an indication of a possible hematologic malignancy c. a potentially serious, progressive disorder d. requiring IV iron administration e. a sign of serious overtraining

an adaptive, temporary response to endurance training

overload

an extra physical demand placed on the body; an increase in the frequency, duration, or intensity of an activity. A principle of training that states for a body system to improve, it must be worked at frequencies, durations, or intensities that increase by increments.

dietary nitrate

an inorganic compound composed of nitrogen and oxygen found in water and foods such as spinach, beets, celery, radishes, and lettuce. Dietary nitrate supplementation may reduce the oxygen cost of exercise, thereby improving exercise performance and tolerance.

The known toxic side effects of _____ include, but are not limited to, extreme aggression and hostility, heart disease, and liver damage. a. beta-hydroxymethylbutyrate b. ribose c. anabolic steroids d. carnitine e. bicarbonate

anabolic steroids

the lactic acid system also known as

anaerobic glycolysis

Nutrient-Dense Snacks for Athletes and Active People

One ounce of almonds provides protein, fiber, calcium, vitamin E, and healthy unsaturated fats. Similar choices include other nuts or trail mix consisting of dried fruit, nuts, and seeds. Low-fat Greek yogurt contains more protein per serving than regular yogurt, but a little less calcium. A small amount of fresh fruit adds fiber and vitamins. A similar choice is lowfat cheese paired with fresh fruit. Low-fat milk or chocolate milk together with fig bars or oatmeal raisin cookies offer protein and fiber. A similar choice is wholegrain cereal with low-fat milk. Popcorn offers fiber and a fruit smoothie quenches thirst and provides valuable vitamins. A similar choice is pretzels and fruit juice.

Describe the health benefits of being physically fit and explain how to develop the components of fitness.

Physical activity brings good health and long life. To develop fitness—whose components are flexibility, cardiorespiratory endurance, muscle strength and endurance, and body composition—a person must condition the body, through training, to adapt to the activity performed.

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 5. Kaitlyn needs to understand how to maintain hydration while she runs for 45-60 minutes. Which of the following would not be good advice? a. If she mixed the entire gel packet with 4 oz of water, the glucose concentration would be too high. b. She needs to drink 8 oz of water every 15 minutes during the activity to maintain hydration. c. The glucose in the energy gel is sugar and provides empty kcalories which will interfere with her goal of losing weight. d. The glucose in the energy gel is not needed during the first hour of moderate exercise. e. She needs to drink 4 oz of water every 15 minutes during the activity to maintain hydration.

She needs to drink 8 oz of water every 15 minutes during the activity to maintain hydration.

Energy from the phosphagen system diminishes after _____. a. 5 minutes b. 1 minute c. 10 seconds d. 30 seconds e. 5 seconds

10 seconds

muscle endurance

the ability of a muscle to contract repeatedly without becoming exhausted.

Only about 20 percent of adults in the United States meet physical activity guidelines. a. True b. False

True

To meet the more prolonged demands of sustained activity, the muscles rely on the aerobic system to provide ATP for muscle contraction. a. True b. False

True

Walking at 3 to 4.5 miles an hour would be categorized as a moderate level of exercise. a. True b. False

True

hypothermia

a below-normal body temperature.

hyperthermia

an above-normal body temperature.

convenient dietary supplements

liquid meal replacers, energy drinks, energy bars, and energy gels that athletes and active people use to replenish energy and nutrients when time is limited.

VO2 max stands for

maximal oxygen uptake

The aerobic system can maintain a moderate level of physical activity for _____. a. 10 to 20 minutes b. 10 seconds c. 2 to 10 minutes d. 10 seconds to 2 minutes e. more than 20 minutes

more than 20 minutes

People who are physically fit tend to show a greater ____________ to colds.

resistance

Physically fit people enjoy ________ sleep.

restful

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Stretching b. Running c. Bench pressing d. Triathlon

running triathlon

sarcomere

unit of a myofibril Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

ergo =

work

All of the following are features of specific ergogenic aids, except: a. Research suggests that creatine supplementation does enhance performance of short-term, repetitive, high-intensity activity such as weightlifting or sprinting. b. Sodium bicarbonate supplementation may cause unpleasant side effects such as diarrhea in some athletes. c. Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity. d. Carnitine supplements neither raise muscle carnitine concentrations nor enhance exercise performance. e. Caffeine may enhance short-term, high-intensity performance.

Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity.

Which of the following is true regarding water metabolism during exercise? a. Heavy sweating leads to a marked rise in the thirst sensation to stimulate water intake, which delays the onset of dehydration. b. In cold weather, the need for water falls dramatically because the body does not sweat. c. Water loss of greater than 1 percent can decrease capacity to do muscular work. d. Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration. e. The maximum loss of fluid per hour of exercise is about 0.5 liters.

Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration.

atrophy

becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, undernutrition, or wasting diseases.

A recommended pregame meal includes plenty of fluids and provides a. between 100 to 200 kcalories from vegetable and fruit juices. b. between 800 to 100 kcalories, mostly from protein-rich foods. c. between 300 and 800 kcalories, mostly from fat-rich foods. d. high-fiber foods such as high-bran cereals and raw vegetables. e. between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

physical activity

bodily movement produced by muscle contractions that substantially increase energy expenditure.

Identify the factors that influence fuel use during physical activity and the types of activities that depend more on glucose or fat, respectively.

The mixture of fuels the muscles use during physical activity depends on diet, the intensity and duration of the activity, and training. During intense activity, the fuel mix contains mostly glucose, whereas during less intense, moderate activity, fat makes a greater contribution. With endurance training, muscle cells adapt to store more glycogen and to rely less on glucose and more on fat for energy. Athletes in training may need more protein than sedentary people do, but they typically eat more food as well and therefore obtain enough protein without taking supplements.

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Cycling b. Back squatting c. Pilates d. Jogging

cycling jogging

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 8. Given the length of her workouts, what would be the healthiest way for Kaitlyn to enhance glycogen storage? a. eat a high-carbohydrate meal after her workouts b. drink a sports drink during her workout c. eat a high-protein meal after her workouts d. take the energy gel as directed e. drink a sports drink prior to her workout

eat a high-carbohydrate meal after her workouts

A diet that provides ample _____ and consists of a variety of nutrient-dense foods in quantities to meet ________ needs will not only enhance athletic performance but overall health as well.

fluid energy

genic =

give rise to

hypertrophy

growing larger; with regard to muscles, an increase in size (and strength) in response to use.

Muscle glycogen stores become depleted after an intense physical activity. The best way to replenish muscle glycogen stores after physical activity is to consume a _______________________________________ within __ hour/hours after exercise completion.

high carbohydrate meal or snack 2

androstenedione

hormones made in the adrenal glands that serve as precursors to the male sex hormone, testosterone; falsely promoted as burning fat, building muscl, and slowing aging

DHEA and androstenedione

hormones made in the adrenal glands that serve as precursors to the male sex hormone, testosterone; falsely promoted as burning fat, building muscle, and slowing aging.

What is hormone is also called somatotropin

human growth hormone

Which of the following ergogenic aids increases the risk of acromegaly and a shortened life span? a. carnitine b. beta-hydroxymethylbutyrate (HMB) c. creatine d. human growth hormone e. DHEA

human growth hormone

hGH stands for

human growth hormone

An increase in skeletal muscle size, resulting in increased strength is known as ______________.

hypertrophy

The increase in mass or girth of the muscle due to an enlargement of its component cells is known as ________________.

hypertrophy

Cardiorespiratory conditioning

improvements in heart and lung function and increased blood volume, brought about by aerobic training.

The burning is due to the buildup of ________ in the muscle tissue, a result of her muscles supplying ATP _______________.

lactate anaerobically

Many myofibrils are found within an individual ___________ ______.

muscle fiber

Physical activity helps to ____________ glucose tolerance.

normalize

An individual muscle fiber is _______________________.

one long muscle cell

vigorous-intensity physical activity

physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute. Walking at a very brisk pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour are examples.

moderate-intensity physical activity

physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute. Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk 1 mile) is an example.

sedentary

physically inactive (literally, "sitting down a lot").

exercise

planned, structured, and repetitive body movements that promote or maintain physical fitness.

The speed at which a given amount of exertion is completed defines muscle _____. a. strength b. power c. capacity d. endurance e. flexibility

power

The subsections of a myofibril that perform muscle contraction are called _____________.

sarcomeres

An ice hockey player who engages in repeated bouts of high intensity, fast skating maneuvers will need ________ _________ of ATP. As a result, ice hockey players will typically use ____________ respiration during a game.

short bursts anaerobic

Which symptom(s) is/are suspicious for hypothermia? a. flushed skin b. slow breathing and slow heart rate c. severe muscle cramping d. diarrhea e. nausea and vomiting

slow breathing and slow heart rate

If an endurance athlete exercises for more than 1 hour, what would be the best beverage to consume? a. undiluted fruit juices b. cool water c. sports drink d. alcohol e. carbonated beverages

sports drink

The ability of muscles to do work against resistance defines muscle _____. a. flexibility b. tolerance c. endurance d. strength e. persistence

strength

ergogenic aids

substances or techniques used in an attempt to enhance physical performance. ergo = work genic = gives rise to

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Swimming b. Front squatting c. Yoga d. Running

swimming running

Muscle strength

the ability of muscles to work against resistance.

Cardiorespiratory endurance

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

hourly sweat rate

the amount of weight lost plus fluid consumed during exercise per hour. One pound equals roughly 2 cups (500 milliliters) of fluid.

Flexibility

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

Divide the grams of carbohydrates per serving by the serving size (in milliliters) and multiply by 100 to calculate

the carbohydrate concentration of a sports drink

fitness

the characteristics that enable the body to perform physical activity; more broadly, the ability to meet routine physical demands with enough reserve energy to rise to a physical challenge; or the body's ability to withstand stress of all kinds.

All three energy systems function at all times, but depending on the intensity of the activity and the conditioning of the athlete, one system will predominate at any given time.

the phosphagen system the lactic acid system the aerobic system

muscle power

the product of force generation (strength) and movement velocity (speed); the speed at which a given amount of exertion is completed.

body composition

the proportions of muscle, bone, fat, and other tissue that make up a person's total body weight.

Resistance training

the use of free weights or weight machines to provide resistance for developing muscle strength, power, and endurance; also called weight training. A person's own body weight may also be used to provide resistance such as when a person does push-ups, pull-ups, or abdominal crunches.

Cardiac output

the volume of blood discharged by the heart each minute; determined by multiplying the stroke volume by the heart rate. The stroke volume is the amount of oxygenated blood the heart ejects toward the tissues at each beat. Cardiac output (volume/minute) = stroke volume (volume/beat) × heart rate (beats/minute).

Moderate intensity physical activity is characterized by _____. a. walking speed of 3 to 4 mph b. walking speed of 4 ½ to 5 mph c. walking speed of 2 ½ to 3 mph d. perceived exertion of 3 to 5 mph e. ability to sing while walking

walking speed of 3 to 4 mph

water

enhanced water

water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs. Enhanced water is marketed as vitamin water, sports water, oxygenated water, and protein water.

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