Sports Nutrition STUDY GUIDE
For each of the minerals shown, indicate a main function of that mineral in human health. Each mineral can be used only once.
Zinc - growth and development selenium - antioxidant defenses potassium - nerve impulses calcium - bone health
Green tea, hot cocoa, and coffee are all natural sources of caffeine. Rank the drinks based on the amount of caffeine in an 8-ounce serving with (1) being the most caffeine and (3) being the least caffeine.
1. Gourmet Coffee 2. Green tea 3. Hot cocoa
The body loses water in a variety of ways. Put the water output mechanisms in order from greatest contribution to fluid loss (1) to least contribution to fluid loss (4) per day.
1. Urine production 2. Skin losses 3. Lung respiration 4. Feces
Arrange the food categories according to their average nutrient density of potassium from highest (1) to lowest (4) nutrient density.
1. fresh fruits and vegetables 2, dairy products 3. whole grains 4. fats and oils
Which of the following athletes would likely benefit most from supplementing with sodium bicarbonate?
400- meter sprinter
Drag the element of body composition to the correct portion of the pie chart that it belongs.
96%; protein, water, carbohydrates, fat 4%; macrominerals, microminerals
Fill in the blanks using the word bank.
About 20 percent of ingested alcohol may be absorbed by the STOMACH. The remainder is absorbed from the SMALL INTESTINE. The majority of alcohol is metabolized by the LIVER, which can metabolize about 1/3 oz of alcohol per hour. Although alcohol is derived from the fermentation of CARBOHYDRATES, it is metabolized in the body as FATS.
Select which of the following athletes may gain an advantage from extra body weight vs. athletes who may have a disadvantage from extra body weight.
Advantage; Alpine skier, Football lineman, hockey player Disadvantage; Soccer player, Endurance runner, high jumper.
For each of the following conditions or symptoms, match the condition/symptom with the vitamin deficiency. Each vitamin can be used only once.
Beriberi - Thiamin Deficiency Glossitis, cracks at corner of mouth - Riboflavin Deficiency Nerve damage, including paralysis - Vitamin B12 Deficiency Pernicious anemia - Folate Deficiency Scurvy - Vitamin C Deficiency
Several government and professional health organizations have compiled a list of recommendations when evaluating commercial weight-loss programs. Based on those guidelines, which of the following characteristics would you recommend a person look for when evaluating a commercial weight-loss program?
Characteristic to look for in a commercial weight-loss program; The program includes medical screening. The program has a nutrition education component that stresses permanent lifestyle changes. The program includes both aerobic and resistance exercises.
Complete the statement with the correct arrow explaining how resistance exercise impacts health.
DOWN- Pain in chronic low-back pain patients UP - bone mineral density to help prevent osteoporosis DOWN - LDL cholesterol levels UP - mood, body image and psychological health DOWN - risk of metabolic syndrome DOWN - falls and injury in elderly
Complete the following statements by dragging the correct arrow to demonstrate ways to implement the principle of progression in a workout.
DOWN- rest periods between intervals UP- incline while running at a constant speed UP- number of reps performed DOWN- days off between workouts UP- speed while biking same route to work
Jean has noticed that since starting her office job 6 months ago she has gained 10 pounds. Though she is enjoying the new job and going out with new coworkers, she has been getting to bed later and getting up earlier. In reflecting back at the changes that she has made during this time, identify which of the following are environmental factors versus genetic factors that could have contributed to her weight gain?
Environmental; Decreased activity, consuming more energy dense foods, consuming more high-fat foods and lack of sleep. Genetic; Preference for sweet, low hormonal appetite suppression and greater number of white fat cells.
Identify if the statement applies to the use of diet or exercise in relationship to weight loss by dragging the statement into the correct column.
Exercise; loss in body fat and gain in lean mass and maintain or raise resting energy expenditure. Diet; rapid early weight reduction and losses in body fat and lean mass
The standing curl and seated overhead press both work arm muscles. Identify which activity primarily works the biceps and which activity primarily works the triceps.
Inner arms; Biceps Outer arms; Triceps
Place the following steps in order, describing the increased risk of osteoporosis and fractures as a result of female athlete triad.
Left to right motion; disruption of HPA axis, decreased estrogen from the ovaries, cessation of menstruation, disruption of bone metabolism and then low bone mineral and density and stress fractures.
Skinfold technique is one method to measure the thickness of subcutaneous fat. On the schematic of the skinfold technique, drag the labels to the appropriate location on the drawing.
Left; Bone and then Fat Right; Muscle then Skin
Determine whether the scenario results in more or less vitamin D synthesis.
Less vitamin D synthesis; Older vs. younger person, Dark skinned vs. light skinned and less vs more time in the sun More vitamin D synthesis; Summer vs winter months, Southern vs. northern latitudes
The concentration of ions across a cell membrane affects the fluid balance of the cell. Label each solution based on its description.
Light blue picture; Isotonic Green picture; Hypotonic solution Dark blue picture; Hypertonic solution
For each of the following hormones and neuropeptides involved in appetite and energy balance, drag the hormone or neuropeptide to the site of secretion.
Pancreas; Amylin, Insulin Adipose Tissue; Leptin Hypothalamus; Neuropeptide Y Gastrointestinal Tract; Obestatin Peptide YY
Indicate which of the following factors are associated with an increased risk for osteoporosis.
Risk Factors for osteoporosis; smoking cigarettes, excessive stress and/or anxiety, inadequate intake of calcium and vitamin D
Weight control is based on energy balance. For each of the diagrams, indicate whether the individual will likely experience weight loss, weight gain, or weight maintenance.
SCALE IS AT 160; Weight Gain SCALE IS AT 140; Weight Loss SCALE IS AT 150; Weight Maintenance
Which of the following effects of caffeine on performance have been supported by research?
Supported ergogenic effect; Reduced sensation of perceived exertion. Increased carbohydrate oxidation. Increased force of muscle contraction. Unsupported ergogenic effect; Enhanced fat oxidation. Activation of parasympathetic NS.
When doing resistance exercises, the American College of Sports Medicine (ACSM) recommends including both eccentric and concentric muscle actions. Label the images below as showing an eccentric or concentric movement.
Top - Concentric Bottom - Eccentric
Label each part of the diagram below to show how an antioxidant (blue molecule) stabilizes a free radical (red molecule).
Top; a free radical actively seeks an electron or other compound and antioxidant donates an electron to a free radical Bottom; the free radical is now stabilized and the antioxidant is missing an electron; however it is not damaging to other compounds.
This image is showing a young male doing a half squat, which works the muscles of the thigh. Label the hamstring and quadricep muscle groups.
UP; quads Down; Hammies
According to the 2015-2020 Dietary Guidelines for Americans, adults who consume alcohol should do so in moderation. Indicate below what is considered moderation for men and women.
Women; one drink per day Men; Two drinks per day
Glycerol supplementation does not appear to improve endurance performance in athletes. However, supplementation with glycerol may _______.
enhance hyperhydration and increase blood volume
Complete the following statements regarding dietary supplements promoted for weight gain.
According to scientific reviews, there is NO scientific evidence of muscle growth. Effectiveness of MUCH of the nutritional supplement market has not been evaluated. There is only MINIMAL evidence to support amino acids, vitamins, and minerals as performance-enhancing agents. Protein supplements have SUPPORTIVE evidence of increasing muscle mass. Studies report creatine plus resistance training INCREASE total mass in adults over 60.
Which of the following locations is the site at which sodium bicarbonate acts to ultimately reduce acidity in the muscle?
Bloodstream
Match the function on the left with its corresponding mineral on the right.
Calcium; Structural component of bones and teeth. Phosphorus; Component of DNA, phospholipids, and other organic compounds. Sulfur; component of certain amino acids and vitamins Chloride; Used in the production of stomach acid. Potassium; This mineral plays a key role in proper fluid balance.
Angelica was a collegiate tennis player who now plays semiprofessional tennis. She is competing in Miami, Florida, and the weather is hot and humid. What are symptoms of dehydration that Angelica should be aware of during her tennis match?
Common signs of dehydration in athletes; dark color urine, dry mouth, fatigue and rapid weight loss
Indicate which of the following symptoms are typically associated with metabolic syndrome.
Common symptoms of Metabolic Syndrome: Insulin resistance, hypertension, hypertriglyceridemia.
Which of the following are common symptoms of mild cases of hyponatremia?
Common symptoms of mild cases of hyponatremia; Bloating, headaches and nausea.
Place the following images in order from highest daily energy (kcal) requirement to the lowest.
Construction worker Exercising on lunch break Engineer at factory Women reading book
Select the appropriate term to complete each statement regarding behaviors of self-discipline, self-control, and advanced planning.
Establish weight-loss goals. Commit to permanent lifestyle changes. Think about weight loss before eating. Take small portions. Plan for modest daily energy deficit. Check body weight regularly.
Determine whether each label describes water-soluble or fat-soluble vitamins.
Fat soluble; vitamins that are stored mostly in the liver and fatty tissues, vitamins A, D, E and K, vitamins that travel with dietary fats through the bloodstream Water-soluble vitamins that are readily excreted from the body, vitamins that include that B vitamins and vitamin C and vitamins that are easily lost during food processing and preparation.
Rana and her friend are training for a marathon. As a teenager, Rana ate a poor diet and experienced a vitamin B12 deficiency. To prevent a vitamin B12 deficiency as she trains for the marathon, identify which of the following foods is considered a good source of vitamin B12.
Good sources of Vitamin B12; grilled salmon, barbequed pork ribs and fortified corn flakes with milk
Each of the following foods is a source of iron. Indicate whether the food provides predominately heme or nonheme iron by dragging the food item to the correct category.
Heme Iron; Steak and Chicken Nonheme Iron; Broccoli and whole wheat bread
The hypothalamus is an important control center in the brain that influences satiety (the feeling of fullness). Put the components of the process of satiation in order from start to finish of the satiety process.
1. Sensing the flavor of food 2. knowledge that a meal has just been eaten. 3. expansion and activity of stomach and intestines 4. nutrient use in liver and communication of use by hypothalamus and other parts of the brain 5. brain registers satiety signals and overcomes feelings of hunger.
There are numerous recommendations from a variety of bodies regarding sodium intake. Match the mg of sodium with its corresponding recommendation.
The Adequate Intake (AI) value for sodium for men and women ages 9-50 years: 1,500 mg The Tolerable Upper Intake Level (UL) for sodium per day: 2,300 mg The amount of sodium the Percent Daily Value (%DV) is based on: 2,400 mg The amount of sodium needed per day to maintain physiological function: 200 mg
When the body registers a shortage of available water, it increases fluid conservation in two ways. Put the resulting actions of fluid conservation in order as they occur after the body registers reduced fluid availability.
The body senses decreased blood volume left; process initiated by the pituitary gland, release of antidiuretic hormone right; process initated by the adrenal glands, release of aldosterone; kidneys retain more sodium and water bottom; kidneys reduce urine output.
Drag the statement into the correct category based upon the provided research.
True; Caffeine accelerates calcium loss and excretion. Caffeine is a potent respiratory stimulant, improving airway function. Caffeine consumption is a modestly effective weight control method. Caffeine increase secretion of gastric acids and can lead to gastric distress. False; Coffee consumption is associated with decreased cognitive function. Caffeine intake during pregnancy poses no significant effect on birth outcomes.
Drag each vitamin to its vitamin solubility classification.
Fat-soluble vitamin; Vitamin A, D, E, & K Water-soluble vitamin; Vitamin B12 & C
Izzy is overweight and motivated to lose 20 lbs over the next six months. Drag each of the following suggestions to reduce overeating into the correct category.
Food Purchasing; Do not shop when hungry, prepare a shopping list with healthy options Food preparation; Limit use of added sugars and unhealthy fats in meal preparation, use a small plate Self discipline and self-control; check weight regularly, create a modest 300-500 kcal per day energy deficit
For each of the following factors, indicate whether it typically contributes to an increase or decrease in calcium absorption.
Increases Calcium Absorption; Adequate vitamin D, Adequate HCl secretion as part of gastric juices Decrease Calcium Absorption; deficiency of vitamin D, consuming phytic and oxalic acids, consuming a high fiber diet
For each of the following factors, indicate whether it typically increases or decreases iron bioavailability.
Increases Iron Bioavailability; soaking beans or grains prior to cooking, consumption of vitamin c and consumption of heme iron Decreases Iron Bioavailability; consumption of tannins, such as are found in tea, consumption of calcium, taking medications that reduce stomach acidity.
Indicate whether each electrolyte is intracellular or extracellular and a positively charged ion or negatively charged ion.
Potassium: Intracellular positively charged Sodium: Extracellular positively charged Phosphate: Intracellular negatively charged Chloride: Extracellular negatively charged
There are a number of criteria for identifying an unreliable diet. Analyze each diet or weight-loss claim and determine which unreliable criterion the claim meets.
Promoting quick weight loss; The college reunion diet promises you will lose twenty pounds in the next two weeks Limiting foods selections; the chopped salad diet promises, "Three meals of chopped salad per day will shed pounds!!" Celebrity testimonials; a hall of farmer star baseball player claims, " The Cereal Diet is what made me such a great baseball player! No need to exercise; The Super Berry Diet will cure your weight loss problems - and no need for physical activity with this diet Expensive Supplements; For just $49.99 per mouth, the Extreme supplement Pack will burn fat while you sleep!
There are several factors, including substances produced by the body, that are involved in hunger and satiety regulation. Complete each sentence with the appropriate term.
The part of the brain that controls hunger, thirst, and satiety is called the HYPOTHALAMUS. In response to feelings of hunger, your stomach secretes a hormone called GHRELIN, which stimulates eating behavior. The small and large intestines release PEPTIDE YY that signals the stomach to reduce ghrelin secretion when eating has commenced. At the same time, the pancreas releases AMYLIN, a hormone that slows gastric emptying and reduces hunger. Fat cells are also active participants in hunger and satiety regulation. Adipose cells secrete LEPTIN, a hormone that reduces hunger and inhibits fat storage in the body.
An ideal exercise plan incorporates variety, balance, and moderation. Determine whether each scenario is describing exercise in variety, balance, or moderation.
Variety; Bob used to run for a cardiovascular workout. After sustaining shin splints, he has taken up bicycling and swimming as non-weight- bearing cardiovascular alternatives to running. Balance; Tina used to think that doing only cardiovascular exercise was the ideal way to keep fit. Now she realizes the benefits of balance, strength, and endurance workouts interspersed with cardio. Moderation; In high school, Charlie used to run until his knees would almost give out. Now that he is older, he values the importance of regular exercise but stays fir without overdoing it during his workouts.
Place the water term into the appropriate sentence.
Water is an NON-ENERGY YIELDING nutrient. We obtain water in the diet from fluid sources and foods like FRUITS AND VEGETABLES. Our bodies are made up of approximately 60 PERCENT water. Every day, a female body needs about 9 CUPS of water. A male body needs approximately 13 CUPS of water per day.
Complete each sentence about body composition with the appropriate term.
Your body is made up of lean tissues, also called FAT-FREE MASS, and TOTAL BODY FAT, which is comprised of essential fat and ADIPOSE TISSUE. Your body also has fat for protective reasons ̶ to cushion the stomach and the intestines. This type of fat is called VISCERAI FAT. The type of fat that exists under the skin to hold it in place is called SUBCUTANEOUS FAT.
The causes and health effects of upper body vs. lower body fat distribution vary significantly. Determine whether the label describes android or gynoid obesity and drag the label to its appropriate classification category.
Android obesity; postmenopausal women are more likely to experience this type of body fat distribution;, this type of body fat distribution is associated with cardiovascular disease, hypertension and type 2 diabetes, high blood testosterone levels can cause this type of body fat distribution in males, this type of body fat distribution is also referred to as being "apple-shaped" Gynoid obesity; menstruating women with normal levels of estrogen and progesterone are more likely to experience this type of body fat distribution, this type of body fat distribution is also referred to as being "pear-shaped"
High or low blood sodium levels can have severe effects, including hypertension, muscle cramps, nausea, vomiting, shock, or coma. Classify each scenario based on whether there is risk for high or low blood sodium.
At risk of low blood sodium; Joe and Amanda At risk of high blood sodium; Louis and Margaret
The graph below shows the relationship between heart rate, kcal expenditure, oxygen consumption, and rate of perceived exertion and exercise intensity. Identify which factors are associated with a high exercise intensity and which are associated with a low exercise intensity.
Exercise Intensity is HIGH; oxygen consumption is high, rate of perceived exertion is high Exercise Intensity is LOW; Heart rate is low, Kcal expenditure is low
Hydration is an important concern during physical activity. Complete each sentence with the appropriate hydration term.
For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing fluid losses is water. A sports drink may be indicated when exercise surpasses 60 minutes or if weight loss is greater than 2% of initial body weight during a workout. While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to over consume water, which in turn leads to the dangerous condition known as hyponatremia.
There are many factors contributing to the obesity epidemic in the United States. Some of these factors are related to genetics, but many others are related to the environment. For each of the following factors below, indicate whether it is a genetic or environmental factor contributing to obesity.
Genetic Factors Contributing to Obesity; Lower resting energy expenditure (REE), Leptin resistance, predisposed taste for sweet, high-fat foods Environmental Factors Contributing to Obesity; Lacking access to a safe place to exercise, working kong hours and high levels of stress and consuming large portion sizes of food and beverages.
Ryan is an elite alpine (downhill) skier traveling the world and training for competitions. As such, he spends most of his time in the mountains. Ryan has heard that eating a diet rich in vitamin C may be beneficial to his overall health and exercise performance. Classify each of the following foods as "good" or "poor" sources of vitamin C.
Good sources of Vitamin C; Grapefruit and Strawberries Poor sources of Vitamin C; Milk and bread
Iron is carefully conserved by the body and its absorption is affected by a number of factors. Determine whether each factor tends to increase or decrease iron absorption.
Increases iron absorption; Combining nonheme sources of iron with meat, fish or poultry, adolescent growth spurt and pregnancy Decreases iron absorption; consuming tea with meals, consuming large doses of zinc and taking anatcids
Certain female athletes are at increased risk for iron-deficiency anemia and compromised bone health. Determine whether the scenario listed below increases iron-deficiency anemia risk or osteoporosis risk.
Increases iron-deficiency risk; monthly menstrual losses, distance running that may lead to gastrointestinal bleeding Increase osteoporosis risk; cessation of menstruation and low dietary calcium intake
For each of the four main stages of a vitamin deficiency, indicate which characteristic is associated with that stage of deficiency.
Preliminary Stage; inadequate consumption or bioavailability of the vitamin Biochemical Deficiency; body's pool of the vitamin is reduced Physiological Deficiency; nonspecific symptoms, such as fatigue and loss of appetite, begin to appear Clinically Manifest Vitamin Deficiency; Specific symptoms, such as anemia, occur.
Based on the recommendations of the Prudent Healthy Diet, which of the following dinner options would be most in line with the recommendations of a healthy weight loss diet?
Prudent Healthy Diet Dinner Choice; Buddha Bowl
Which of the following are common physiological effects of dehydration?
Common physiological effects of dehydration; decreased cardiac output, increased core temperature, increased heart rate and increase blood osmolality
Determine whether each mineral element is a trace mineral, a major mineral, or a possible essential mineral.
Trace Mineral; Zinc, Copper, Iron Possible Essential Mineral; Boron, Arsenic, Nickel Major Mineral; Calcium, Potassium, Sodium
Determine BMI using the given height and weight and drag the label to its appropriate BMI classification category.
Underweight; 5'8" tall and 120 lbs healthy weight; 5'8" tall and 140 lbs Overweight; 5'2" tall and 140 lbs Obese; 5'8" tall and 200 lbs
For each of the following vitamins, match the vitamin with one of its main roles in the body.
Vitamin D; increases calcium and phosphorus deposition in bones Vitamin K; assists with blood clotting Vitamin B6; important for amino acid metabolism Vitamin E; donates electrons to neutralize free radicals Vitamin A; important for vision
Which of the following ergogenic aids have been banned by WADA or are not to be used by athletes?
Banned Substances; Glycine, Ma Huang, Maca root powder Permitted Substances; Caffeine, Quercetin
Choosing a diet low in sodium means knowing which foods are high in sodium and which foods are low in sodium. Match the foods on the left with their high or low sodium classification.
High sodium food; deli turkey sandwich, pretzels and sushi with soy sauce low sodium foods; whole wheat bread, banana and fresh baby spinach.
The Australian Institute of Sport classifies nutritional supplements into four categories. For each of the supplements, indicate the category in which that supplement is classified.
Group A: Supported and permitted for use in specific situations; caffeine and creatine Group B: Deserving of additional research; permitted for use subject to clinical and/or research monitoring; docosahexaenoic acid and quercetin Group C: Little proof of efficacy; not provided to athletes but may be permitted on an individual basis; Bee pollen and Ginseng Group D: Banned by WADA or at high risk for contamination; should not be used by athletes; Ephedra and Androstenedione
Click and drag the labels to indicate whether each of the following behaviors is RECOMMENDED or NOT RECOMMENDED to decrease the risk of heat-related illness.
RECOMMENDED: In hot or humid conditions, decrease your pace. Wear loose clothing. If you sweat profusely, increase your intake of potassium and sodium. NOT RECOMMENDED: Use dietary supplements containing ephedrine. Decrease your fluid intake to limit sweat production. Drink alcohol the night prior to prolong exercise. Increase your intake of protein.
Rachael is a professional athlete participating in a research study to evaluate the effects of a particular diet on body composition in athletes. The researchers are using a variety of different methods to assess body composition. Drag the method description to its appropriate classification category.
Underwater weighing; You are weighed on a standard scale and then weighed again while submerged in water. air displacement; You are placed in a chamber that measures body volume by measuring the volume of air you displace while sitting inside the chamber. bioelectrical impedance; You stand on a scale placing your bare feet on the metal contact points on the device. The scale runs a low level electrical current through you. skinfold thickness; a clinician uses fat calipers to measure the layer of fat directly under the skin from a number of points on your body. dual energy x-ray absorptiometry; You lie on your back and a machine distributing low levels of radiation scans over you, calculating percentages of fat, lean tissues and bone mass.
Click and drag to indicate which eating disorder matches the cases described below.
Anorexia Nervosa; A 17-year-old female follows a self-imposed, highly restrictive diet. Over the past 6 months, her BMI has declined from 18.6 to 17.4, but she is concerned that she is too fat. Her usual energy intake is less than 700 kcal per day. She initially wanted to lose weight to improve her running speed, but her race times have actually increased and she is now unable to train due a stress fracture in her foot. Bulimia Nervosa; A 24-year-old female engages in binge eating two or three times per week. During these episodes of binge eating, she consumes 2000 to 3000 kcal within a 2-hour period. She feels so guilty about her eating behaviors, she forces herself to vomit to rid her body of the extra calories. This behavior has been taking place for about a year. Binge Eating Disorder; A 45-year-old male regularly comes home from a stressful day of work and eats continuously from the time he gets home until the time he goes to bed. He feels very distressed and guilty about his eating behaviors, but feels unable to stop once he begins eating. He does not engage in compensatory behaviors to rid his body of the excess calories consumed during these binges. The chronic energy imbalance has led to weight gain over the past few years and his current BMI is 33.
Complete the following statements with the correct numbers.
At a recent doctor's appointment, Aubrey and her physician assistant discussed the need for her to lose approximately 30 lbs to achieve a more healthy body weight for her body type. Aubrey knows that 3500 kcal are approximately equal to 1 pound. If the recommended daily kcal deficit is 500, then she could lose 25 pounds in approximately 175 days.
Ergogenic aids can be useful in some circumstances, some are possibly useful but still under study, and still others are downright dangerous and illegal. Complete each sentence with the appropriate term related to ergogenic aid use in athletic performance.
One ergogenic aid that may be useful in some circumstances is the use of CREATINE at 20 grams per day for 5-6 days and then a maintenance dose of 2 grams per day to improve performance in those who undertake repeated bursts of activity, such as in sprinting or weightlifting. Promotion of mental alertness by athletes can be achieved through the use of CAFFEINE in a dose of about 3-9 milligrams per kilogram of body weight. A possibly useful—but still under study—ergogenic aid used as an important energy source when carbohydrate stores are depleted are branched-chain amino acids such as leucine, isoleucine, and valine. An ergogenic aid that increases muscle mass but may also cause uncontrolled growth of the heart or other organs and is banned by the International Olympic Committee is growth hormone.
Identify which principle of training is represented in each scenario.
Recuperation: Jane has just begun working out and has decided to do three sessions of resistance training spread out throughout the week. Specificity: Though George has always preferred mountain biking, he has decided to do more running in order to train for a 5k he signed up for. Overload: Greta noticed that she is not as fatigued at the end of each set for certain lifts so she has decided to increase the number of repetitions she performs. Progressive resistance exercise: Frank's program has him transitioning his weight selections so that after he can perform all sets of an exercise easily he increases the weight and decreases repetitions. Exercise sequence: Ben starts his workout with power cleans, squats, lunges, and finishes with leg extensions.
Roberto is a 20-year-old college football player (American football). He has been working with the team's strength coach and registered dietitian nutrition (RDN) to gain weight, particularly muscle mass. Roberto weighs 180 lbs and would like to gain approximately 1 lb per week. Fill in the blanks with the correct values.
Roberto should aim to consume approximately 500 extra daily kcal to gain 1 lb of body weight per week. Based on the recommendations of the Academy of Nutrition and Dietetics (AND) and American College of Sports Medicine (ACSM), he should aim to consume 1.2-2.0 g of protein per kg body weight. Based on this recommendation, his minimum protein intake should be 98 g daily. The RDN recommends consuming low-fat chocolate milk as a recovery drink as it contains an ideal ratio of carbohydrates and protein, a 4:1 ratio.
The DASH diet is low in fat and sodium and rich in fruits, vegetables, and low-fat dairy products. Complete each sentence by filling in the DASH diet serving recommendations for each food group.
The DASH diet recommends that followers eat 6-8 servings of grain products per day, with most of those coming from whole grains. Low-fat or fat-free dairy products are part of the DASH diet and adherents should aim to get 2-3 servings of these foods per day. Each day, someone following the DASH diet should aim for 4-5 servings of fruit and the same number of servings of vegetables. For non-meat protein sources, the DASH diet recommends 4-5 servings of nuts, seeds or legumes per WEEK.
Approximately half of all chemical reactions in the body involve the exchange of electrons. Complete each sentence about oxidation and reduction reactions with the appropriate term.
The exchange of electrons between molecules or atoms during a chemical reaction changes the electrical charge of a molecule. The gain of an electron is called REDUCTION and the loss of an electron is termed OXIDATION. Some reactions result in the production of unstable compounds, also known as FREE RADICALS, which have unpaired electrons and are therefore chemically reactive.
You are working with the coach for a college women's volleyball team. The National Collegiate Athletic Association (NCAA) has developed guidelines for coaches to help them identify collegiate-athletes who may have an eating disorder. For each of the following warning signs, indicate whether it is typically for anorexia nervosa or bulimia nervosa.
Warning signs for anorexia nervosa; Dramatic weight loss. A preoccupation with food, kcal and weight Warning signs for bulimia nervosa; Noticeable weight loss or weight gain. Bathroom visits after meals
Water plays a variety of roles in the human body. Match the scenario with the corresponding role that water is playing.
Water is part of intracellular and extracellular; During pregnancy, the elevated volume of blood causes water to shift out of the bloodstream and into cells, causing edema. Water helps remove waste products; After drinking alcohol, your urine turns dark yellow; this is indication that you may be dehydrated. Water contributes to body temperature regulation; exercising in a hot climate causes your body to overheat and then work to cool the skin by pushing perspiration out through skin pores. Water helps form lubricants and provides protection in various parts of the body; A pregnant women's fetus is protected by amniotic fluid within the uterus.
Complete each sentence about the balance between water and electrolytes with the appropriate term.
When dissolved in water, some compounds separate into positively and negatively charged ions and enable transmission of an electrical current. Such ions in solution are known as ELECTROLYTES. When the concentration of ions on opposite sides of a cell membrane is imbalanced, water moves across the membrane to the compartment of HIGHEST ion concentration. This movement of water along a concentration gradient is called OSMOSIS. If the INTRACELLULAR concentration of ions is greater than the EXTRACELLULAR concentration, water will move into the cell, which may cause the cell to burst. Cells that line the intestine actively absorb the ion SODIUM. Due to the concentration gradient that is created across the intestinal cell membrane, water in the intestinal lumen is PASSIVELY absorbed, thus allowing absorption of most of the water that enters the GI tract.