Nutrition 11
The average adult male needs about _________ cups of fluid per day
15.5
The US department of health and human services recommends that healthy adults under 65 years of age should perform moderate intensity physical activity for ____________ minutes per week.
150
Carbohydrate is primary fuel
200 meter hurdles
Approximately how much carbohydrate should an athlete consume 3 to 4 hours before competing?
200 to 300 g
How would you calculate your individual target zone?
Multiply maximal heart rate by 0.50 and 0.70
Exercise
Physical activities that are planned and structured
__________ __________ is defined as the ability to perform moderate to vigorous activity without undue fatigue.
Physical fitness
The observation that some athletes perceive benefits from the use of ergogenic aids in enhancing their athletic performance is most likely due to the __________ effect
Placebo
The observation that some athletes perceive benefits from the use of ergogenic aids in enhancing their athletic performance is most likely due to the _________________ effect.
Placebo
Heat exhaustion
Profuse sweating; elevated body temperature, headache, dizziness, weakness
There _____________ much rellable scientific evidence supporting the effective use of dietary supplements as ergogenic aids
is not
Put in correct order the steps of the process that is followed when glucose is converted into ATP
-Glucose is degraded into pyruvate -Pyruvate undergoes further degradation in the mitochondria -Carbon dioxide, water and ATP are formed
Place in correct order the steps by which lactic acid is converted into glucose.
-Lactic acid accumulates in the muscle cell -Lactic acid is released in the bloodstream -Lactic acid is extracted by the liver -Glucose resynthesis occurs
Body cells must convert the chemical energy in carbohydrates,protein or fats into _____________ _______________ in order to fuel body functions
Adenosine Triphosphate
Running,jogging,rapid walking, and swimming are considered _____________ activities
Aerobic
Which of the following are important components for an exercise program for a beginner?
Aerobic exercise Strength exercises Flexibility exercises
To find your age-related maximal heart rate, subtract your _________ from __________
Age 220
_____________ is addictive;discontinuing its use results in withdrawal and temporary unpleasant side effects especially headache.
Caffeine
Manipulating your food intake 3-7 days prior to an event in order to increase glycogen stores is the practice known as ___________________ or ______________ loading
Carbohydrate glycogen
Which of the following is the correct definition of catabolize?
Chemical reactions that progressively break down
Rank the activities bellow, begin with the activities that should be done infrequently are at the top of the physical activity pyramid. End with activities that belong at the base of the physical activity pyramid
Computer games and watching television Recreational activities such as gold, bowling or baseball Aerobic,strength, and flexibility exercise Physical activities such as taking the stairs and ranking leaves
Irregular menstrual cycles in female athletes adversely affect bone density due to :
Decrease estrogen
HMB
Decreases protein catabolism, and causes a growth-promoting effect
Heat stroke
Dry, hot and red skin
Heat stroke
Elevated body temperature; hot, dry, skin, poor circulation
1.2g/kg/day - 1.4g/kg/day
Endurance athletes
Which function of iron are associated with optimizing athletic performance?
Energy production Red blood cell production Oxygen transport
Athletes who take __________ aids such as dietary supplements, special foods, and drugs are hoping to improve their performance
Ergogenic
High humidity keeps the body from cooling itself by preventing
Evaporation of sweat
True or false : Excess protein is converted to glucose and used for energy
False
Which fuel provides the most energy (kilocalories) per gram?
Fat
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 low duration exercise.
Fat Protein
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.
Fats Carbohydrate Phosphocreatine
What are some examples of good food choices for pre event meals?
Frozen yogurt English muffin Banana
Athletes can consume sports drinks, candy, sugar sweetened soft drinks and fruit juices to restore _____________ stores quickly following an athletic event
Glycogen
.8/kg/day
Healthy adults
What adverse condition is a frequent complication of heat exhaustion ?
Heat cramps
A heat-related illness that occurs after intense exercise in hot weather, especially when water and salt intakes have been inadequate is called
Heat cramps Heat exhaustion Heat stroke
Which injury is considered an immediate medical emergency?
Heatstroke
which of the following chronic conditions would be improved by a program of regular exercise?
Hypertension Obesity Type 2 Diabetes Osteoporosis
Branched-Chain Amino acids
Important energy source,especially when carbohydrates are depleted
Which definition best describes the outcome of aerobic training?
Improves the muscle cells' ability to generate ATP rapidly
Symptoms of heatstroke include______________
confusion irritability
What are the benefits of the warm-up prior to the start of an exercise routine?
Increased range of motion Decreased risk of injury
Creatine
Increases PCr in muscle to keep ATP concentration high
Caffeine
Increases use of fatty acids to fuel muscle, promotes mental alertness
Place in the correct order, the stages one would follow when beginning an exercise program
Initiation Improvement Maintenance
Athletes who dont 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
Physical fitness is the ability to perform
Moderate to vigorous activity without undue fatigue
Physical Activity
Movement that results from skeletal muscle contraction
Physical activity
Movement that results from skeletal muscle contraction
Heat exhaustion
Nausea and vomiting
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
Fluid replacement is necessary if an athlete loses more than ____________ percent of body weight following exercise
Two
Which are important parts of a good fitness program?
Warming up and cooling down Strength training aerobic training
The following are considered the effective ergogenic aids
Water Adequate carbohydrate intake
Physical fitness
ability to perform moderate to vigorous intensity activities without becoming excessively fatigued
Foods, devices dietary supplements, and even drugs taken to improve physical performance are called.
ergogenic aids
A frequent complication of heat exhaustion is ___________
excessive sweating dizziness muscle cramps
Sodium Bicarbonate
Counters lactic acid build up
______________ Is the most useful from of biological fuel
Glucose
Fat is the primary fuel
Walking at slow pace
Describe the steps by which atp is produced from a phospocreatine molecule
-The enzyme in muscle cell splits PCr to phosphate and creatine -Energy is release -Energy is used to reform ATP from its breakdown products
I weight 50 kg, what is my RDA for protein
40 g
Moderate intensity exercise is calculated at what percent of maximal heart rate?
50-70
Heat cramps
Painful contractions of skeletal muscle
Heat cramps
Painful muscle spams
Which of the following are important components of an exercise program for a beginner?
Progress to 30 minutes of consistent moderate intense activity Incorporate short periods of physical activity into the daily routine Set specific goals for both aerobic and resistance training
1.2g/kg/day-1.7g/kg/day
Resistance athletes
What is a convenient way to add a source of glucose during lengthy and vigorous physical activity?
Sports drinks
Heat ________________ is considered a medical emergency and requires immediate medical assistance
Stroke
Multiplying your weight in kilogram by 6 and then by 10 is used to calculate the
recommended range of carbohydrate intake