Nutrition Test Chapter 10

An endurance athlete can lose ____ of fluid an hour during activity

1.5 quarts

A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.​

20

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.​

20-35

Calculate how much carbohydrate a 175-pound athlete who is in training 3-4 hours per day should eat each day in order to enhance his body's storage of glycogen.​

477-795 grams

True or False: Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.

False

True or False: Taking vitamin or mineral supplements just before competition will help to improve performance.

False

The first symptom of dehydration (besides thirst) is:

Fatigue.

Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals.​

Sweet potatoes

The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.​

Vitamin E

Examples of aerobic physical activity include all of the following except:​

Weight training

Which beverage should not be used by athletes for fluid replacement because of its adverse effects?​

alcoholic beverage

True or False: An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

true

True or False: Muscle hypertrophy is an increase in size in response to use.

true

To prevent hyponatremia during prolonged events, athletes should:​

favor sports drinks over water during the event

Researchers measure cardiovascular fitness with VO2 max, which will:​

increase as fitness improves and blood is pumped more efficiently.

Characteristics of cardiorespiratory endurance include:​

increased cardiac output and oxygen delivery.

Glycogen storage is:​

limited to less than 2,000 calories.

​Recommendations have been established for moderate physical activity because:

​physically active people live longer than those who are inactive.

Recommendations have been established for moderate physical activity because:

physically active people live longer than those who are inactive.

Which activity most enhances flexibility?​

stretching

Anaerobic glucose breakdown produces a compound called ____ as a by-product.​

Lactate

True or False: An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

True

True or False: By strengthening the muscles of the back and abdomen, resistance training can improve posture.

True

True or False: Most athletes probably need somewhat more protein than do sedentary people.

True

True or False: People who regularly engage in physical activity live longer on average than those who are physically inactive.

True

During non-endurance exercise, the optimal beverage for replacing fluids is:​

cool water

​Progressive weight training is not associated with:

reduced lean body tissue.

Moderate use of caffeine by athletes:​

may assist performance

Sports drinks offer some advantages over water for athletes who:​

need to replenish electrolytes.

Progressive weight training is not associated with:

reduced lean body tissue

A benefit of cardiorespiratory endurance training is that:​

the heart muscle grows larger and stronger.

The Physical Activity Guidelines for Americans recommend that adults:

​perform muscle-strengthening activities of moderate to high intensity 2 or more days a week

A woman wants to begin a weight training program. What advice would you give her?

​Her training will be a good way to strengthen and firm her muscles.

A woman wants to begin a weight training program. What advice would you give her?​

​Her training will be a good way to strengthen and firm her muscles.

The Physical Activity Guidelines for Americans recommend:​

​accumulating activities in weekly totals of at least 10-minute sessions.

Which factor does not influence how much glucose a person uses during physical activity?​

​age of the person exercising

Lactate buildup in working muscles:

​indicates that anaerobic breakdown of glucose has occurred

For athletic performance, the diet should consist of all of the following except:​

​only energy-dense protein sources

The amount of protein needed to fuel physical activity varies depending on:​

​the extent of training, with higher degrees of training requiring less protein at a given intensity.