CH 11: Nutrition and Fitnes

Carbohydrates, protein, fat, vitamins and minerals each contribute to overall health and an individuals ability to exercise. The sources and timing of these nutrients can also affect performance.

-The protein needs for most recreational and competitive athletes can be met without the use of protein supplements.-A meal or snack containing both protein and carbohydrates should be consumed within 45 min of the conclusion of exercise.

To reduce risk of many chronic diseases, a total of ___ minutes of moderate-intensity aerobic activity per week is recommended.

150

Using water loss as a percentage of body weight, between what levels do heat cramps and heat exhaustion start?

6 to 8

During exercise, the body primarily relies on energy from carbohydrates, fat, adenosine triphosphate (ATP), and creatine phosphate (CP) in varying combinations depending on the type of physical activity. Consider the various activities below and sort them into their respective bin based on the primary energy source used during the activity.

ATP-CP: A block start in 50 m freestyle Carbohydrates: Soccer match S km run Marathon Fat: All day walkakthon

A commercial sports drink might be beneficial after 60 minutes or more of vigorous exercise because it _____.

All options are correct. contributes to hydration provides electrolytes provides carbohydrate

he health benefits of physical activity include ________.

All options are correct. reduced stress and increased sense of well-being a reduced risk of several chronic diseases, including type 2 diabetes, cardiovascular disease, osteoporosis, and possibly cancer improved body composition and body weight, lung capacity, and immune function

Characteristics of the condition known as the female athlete triad include ________.

All options are correct. low energy availability such as from restricted energy intake menstrual dysfunction or amenorrhea low bone mineral density

_____is stored in the muscles and is broken down to replenish ATP stores.

Creatine phosphate

_________________ is a hormone produced by the kidneys that stimulates red blood cell formation.

Erythropoietin

hen exercising routinely, timing the food that you eat around your exercise activities is important. Carbohydrate intake is particularly influential, with different ideal timings for simple carbohydrates and complex carbohydrates. The best types of carbohydrates to eat during and/or immediately after exercise are simple carbohydrates, whereas complex carbohydrates are ideally consumed a couple of hours before exercise. Complex carbohydrates take longer to digest and enter the bloodstream and can help build glycogen stores. Sort the following food items into their respective bins based on whether they are simple, complex, or noncarbohydrate-rich foods. Drag the appropriate items into their respective bins.

Foods Rich in Simple Carbohydrates: Sports drink with glucose banana smoothie made with nonfat yogurt Foods rich in Complex carbohydrates: Brown rice with vegetables Whole Wheat pancakes Non-carbohydrate foods: Roasted chicken breat grilled salmon

________ may occur if a marathon runner drinks only water during a race.

Hyponatremia

Under what conditions will the body use significant amounts of protein for energy during exercise?

Inadequate energy intake and inadequate carbohydrate stores

Abuse of growth hormones can cause _______ , in which abnormal growth occurs.

acromegaly

________ can occur when a person fails to increase fluid intake appropriately when exercising for the first time in a hot climate.

acute dehydration

When one of the three phosphates is removed from ______, ADP is formed and energy is released.

adenosine triphosphate

Cardiorespiratory exercise, also known as ______ exercise, uses oxygen and typically involves using large muscle groups during continuous activities.

aerobic

A small amount of _______ from protein can be utilized for energy production during endurance events, but their primary role is to promote muscle growth and help with repair.

amino acids

During the first few seconds of intense exercise, energy production occurs under ___ conditions.

anaerobic

Your body produces energy under _____ conditions during the first few seconds of intense exercise.

anaerobic

Energy bars were originally created for __________.

astronauts

An example of an aerobic activity is ___.

brisk walking

The mineral that assists with bone health, muscle contraction, and blood clotting is ___.

calcium

What is the primary energy source during high-intensity exercise?

carbohydrate

Endurance athletes may use a training strategy known as ____________ to maximize their body's glycogen stores.

carbohydrate loading

Your body burns ______ for energy during every type of exercise that lasts longer than 3 sec. Intensity and duration of exercise will affect the percentage of energy that is derived from this source.

carbohydrates

Which nutrients should be eaten immediately following exercise to increase muscle protein synthesis?

carbohydrates and protein

Someone who can run a leisurely mile without being too out of breath to talk has good ___.

cardiorespiratory endurance

Strength training is associated with improving all of the following EXCEPT ________.

cardiorespiratory endurance and the cardiovascular system

The best postexercise meal should ________.

contain carbohydrate and protein in a ratio of approximately 3:1 be consumed within 30 to 45 minutes after exercising contain adequate fluid for hydration

Individuals likely to benefit the most from carbohydrate loading are those who participate in ________.

endurance events or exercise that lasts more than 90 minutes

Creatine is an example of a common ______

ergogenic acid

A daylong hike lasting 6 to 7 hours uses which primary energy source?

fat

When participating in low-intensity activities over a long period of time, the body primarily uses ____for energy.

fat

During a 20-mile walk-a-thon, Karen's body obtains most of its energy from _____.

fatty acids

During low-intensity exercise, the primary energy source is ___.

fatty acids

What source of fuel is used by the body during long periods of low-intensity exercise, such as a day-long hike?

fatty acids stored in adipose tissue

Which type(s) of athletes are at greater risk of developing iron deficiency?

female and vegetarian

If an individual wants to improve _______, attending a gentle yoga class may be particularly beneficial.

flexibility

FITT is an acronym for ___.

frequency, intensity, time, and type

The acronym FITT stands for ________.

frequency, intensity, time, type

Acromegaly can be caused by the abuse of which ergogenic aid?

growth hormone

A pregame or pre-workout meal should be _____.

high in carbohydrate, low in fat

Taking in too much water without adequate electrolytes can result in ___.

hyponatremia

The condition that occurs when too much water is consumed and/or too much sodium is lost in sweating, resulting in abnormally low levels of sodium in the blood, is called _____.

hyponatremia

People who engage in resistance training ___.

improve muscle strength and endurance

Exercise helps control blood glucose levels by ___.

increasing insulin sensitivity

What substance forms in the muscles when glucose is broken down at a high rate and cannot be metabolized into adenosine triphosphate (ATP) as a result of insufficient oxygen

lactate

Cardiorespiratory exercise usually involves continuous activities that use ________.

large muscle groups under aerobic conditions

An appropriate post-exercise recovery beverage would be _____.

low-fat chocolate milk

Which of the following is the largest benefit of flexibility?

lower risk of injury

Carbohydrate loading is used to___.

maximize glycogen storage

A higher number of weight lifting repetitions is a sign of _____

muscle endurance

Someone who is able to do 100 consecutive push-ups without taking a break is exhibiting great _____.

muscle endurance

The body's preferred carbohydrate source during very high intensity exercise for energy is ________

muscle glycogen

When comparing two weight lifters, the individual who can lift the heaviest weight probably has more ______

muscle strength

The tip of the Physical Activity Pyramid emphasizes activities that ________.

people should minimize, such as sitting at the computer and watching television

Gardening, walking to school, and doing housework are examples of _________

physical activity

Which of the following is a benefit of regular physical activity?

reduced risk of type 2 diabetes

The best types of carbohydrate to eat during or immediately after exercise are ________.

simple carbohydrates, such as sports drinks, fruit, and bagels

Which of these is NOT a component of physical fitness?

stress

Energy bars are high in __________.

sugar and fat

Cardiorespiratory endurance is the ability to ________.

sustain cardiorespiratory exercise, such as running and biking, for an extended length of time

Increasing blood viscosity (thickness) can be caused by abuse of which ergogenic aid?

synthetic erythropoietin

If you replace regular meals with energy bars, your body will get __________.

the calories it needs, but not the nutrients

With regard to fitness, the term intensity means ________.

the level of effort or difficulty at which an individual performs an activity

In comparison with nonathletes, athletes' needs for vitamins and minerals are __________.

the same

A form of exercise that incorporates both static and dynamic stretching is ___.

yoga

The more intense your workout, the more your body relies on carbohydrates to fuel it. Duration and intensity affect the degree to which carbohydrates and fat contribute to overall energy production. Review the following statements, and choose the ones that correctly describe the effect that intensity and duration have on glucose and glycogen use.

Lactate can be used for energy. Completely depleting your glycogen stores will result in "hitting the wall."

During aerobic energy production, the body relies on ___.

Oxygen

Review the following statements regarding training and glycogen and select the one that properly reflects the relationship between the two.

Training your muscles to store glycogen results in improved endurance.

Which of the following statements about enhancing physical fitness is FALSE?

Which of the following statements about enhancing physical fitness is FALSE?

What is the best source of energy to fuel your body and brain?

Whole foods

If you're looking for an easy, portable, healthy snack, try __________.

a peanut butter sandwich