Chapter Ten: Performance Nutrition

When the bonds in carbohydrates, proteins, and fat are broken, energy is released and immediately used to make what? (Chp. 10 Video Quiz) a. ATP from ADP and phosphate b. New proteins c. ADP from AMP and phosphate d. Muscles contract e. The heart beat

A

Describe the characteristics of the anaerobic energy system (pg. 374)

-Also called lactic acid system b/c it generates lactate -Muscles performing high-intensity work lasting more than a few seconds rely on this system -Produces abundant energy quickly to fuel intense activities w/out requiring the input of oxygen -Only glucose can be used for fuel in this system (no amino acids or fatty acids can be used)

Which is required as part of myoglobin? (pg. 397) a. Iron b. Calcium c. Vitamin C d. Potassium

A

Why are things such as weight lifting, bench pressing, yoga, or stretching not considered cardiorespiratory fitness? (Chp. 10 Closer Look & pg. 371)

Activities like weightlifting or bench pressing predominately target the musculoskeletal system and often do not stress the cardiovascular system enough to see any changes in cardiorespiratory fitness. Activities like stretching or yoga predominately target the tendons and ligaments throughout the body, or an individual's flexibility, as opposed to the cardiovascular system.

While building explosiveness in his legs, Fred does lots of resistance training, such as squats and leg presses. Which amino acid in a protein-rich meal will to cause the rate of protein synthesis in his leg muscle to triple for up to 2 hours? (Chp. 10 Case Study & pg. 382) a. Arginine b. Leucine c. Lysine d. Tryptophan e. Valine

B

Which of the following energy systems provides the needed energy for a lifter's heave of a heavy weight? (pg. 396) a. The aerobic system b. The cardiovascular system c. The energy reservoir d. B & C

C

Aerobic exercise helps to increase ________________________, or the ability to perform moderate-to-high-intensity activity involving large muscle groups for long periods of time (Chp. 10 Closer Look & pg. 371-374)

Cardiorespiratory fitness

All of the following statements concerning beer are correct EXCEPT (pg. 397): a. Beer is poor in minerals b. Beer is poor in vitamins c. Beer causes fluid losses d. Beer gets most of its calories from carbohydrates

D

An athlete's pregame meal should be _________________ (pg. 397). a. Low in fat b. High in fiber c. Moderate in protein d. A & C

D

Carnitine supplements (pg. 397): a. Are fat burners that increase cellular energy b. Raise muscle carnitine concentrations c. Enhance exercise performance d. Often produce diarrhea

D

Since he is a short-distance sprinter, what attribute of fitness is most important to Fred? (Chp. 10 Case Study & pg. 369) a. Muscle endurance b. Agility c. Muscle flexibility d. Muscle power e. Muscle size

D

What percentage of Americans meet the physical activity guidelines set by the government? (Chp. 10 Case Study & pg. 367) a. 40% b. 50% c. 60% d. 20% e. 55%

D

After training outside in the summertime heat and humidity of Chicago, Fred has a tendency to get muscle cramps when he only hydrates himself with purified water. What electrolyte does his body likely need during these long training sessions in high temperatures? (Chp. 10 Case Study & pg. 388) a. Potassium b. Selenium c. Calcium d. Iron e. Sodium

E

When your cell makes a new compound, such as glycogen from many glucose molecules, usable energy is needed and is obtained by which action? (Chp. 10 Video Quiz) a. Removing a phosphate group from AMP b. Making more ATP from ADP and phosphate c. Removing a phosphate group from ADP d. Eating more food e. Removing a phosphate group from ATP, producing energy plus ADP plus phosphate

E

True or False: People seeking fitness need primarily to develop muscle power, quick reaction time, and resistance to muscle fatigue (pg. 396)

False Athletes who wish to excel in sports must develop muscle power, quick reaction time, agility, and resistance to muscle fatigue

True or False: Athletes should avoid frequent between-meal snacks (pg. 397)

False Frequent nutritious between-meal snack can provide extra calories to help maintain body weight

True or False: To overload a muscle is never productive (pg. 396)

False Muscle cells and tissues respond to a physical activity overload by altering the structures and metabolic equipment needed to perform the work

How long before an athletic competition should any meal be completed? (Study Guide & pg. 380)

Most of an athletes glucose should be provided by carbohydrate-rich foods consumed throughout the day However, glucose taken within a few hours before a competition is thought to "top off" an athletes glycogen stores (also called the pregame meal)

Identify some activities that would most likely improve an individual's cardiorespiratory fitness (Chp. 10 Closer Look & pg. 371)

Running, triathlons, cross-country skiing, swimming, soccer, hockey, fast bicycling, jogging, rugby, etc.

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 (Chp. 10 Closer Look & pg. 374)

Short bursts Anaerobic

Why is VO2 MAX important for researchers when they are measuring cardiovascular fitness? (Study Guide & pg. 371)

This shows the rate at which the tissues consume oxygen-- the maximal oxygen uptake This measure reflects many facets of oxygen delivery that improve with regular aerobic exercise As heart grows stronger, cardiac output increases Stroke volume also increases Resting heart rate slows, blood can move more easily, thus blood pressure falls

True or False: Aerobically trained muscles burn fat more readily than untrained muscles (pg. 396)

True

True or False: In cold weather, athletes who develop disorientation and slurred speech may be exhibiting signs of hypothermia (pg. 397)

True

True or False: Research does not support the idea that athletes need supplements of vitamins to enhance their performance (pg. 396)

True

The increase in volume of the muscle fibers due to the enlargement of its components is referred to as ___________________. (Chp. 10 Closer Look & pg. 370)

hypertrophy

The subsections of a myofibril that perform muscle contraction are called ____________________. (Chp. 10 Closer Look)

sarcomeres

A person who exercises moderately for longer than 20 minutes begins to (pg. 396): a. Use less glucose and more fat for fuel b. Use less fat and more protein for fuel c. Use less fat and more glucose for fuel d. Use less protein and more glucose for fuel

A

Fred's high-intensity sprints typically last between 10 and 12 seconds. What energy system does he rely upon most while competing? (Chp. 10 Case Study & pg. 373-374) a. Muscles' ready pool of energy b. Aerobic energy system c. Anaerobic energy system d. Respiratory system's ready pool of energy e. Cardiovascular energy capacity

A

Given the duration of his sprint races (between 10 and 12 seconds), what type of fuel is Fred primarily using? (Chp. 10 Case Study & pg. 376) a. Muscle glycogen b. Adipose fat stores c. Blood glucose d. Liver amino acids e. Muscle protein

A

To prevent both muscle cramps and hyponatremia, endurance athletes who compete and sweat heavily for four or more hours need to (pg. 397): a. Replace sodium during the event b. Avoid salty foods before competition c. Drink additional plain water during the event d. Replace glucose during the event

A

Which of these foods should form the bulk of the pregame meal? (pg. 397) a. Breads, potatoes, pasta, and fruit juices b. Meats and cheeses c. Legumes, vegetables, and whole grains d. None of the above

A

Describe the characteristics of the aerobic energy system (pg. 374)

-Oxygen-dependent system -Relies most heavily on fatty acids for fuel---but can use glucose, certain amino acids, and even some lactate -Supplies almost half the energy needed for a sprinter, but provides more than 90% of the energy used by a long-distance swimmer -Thus, this system is used for longer duration exercise

Describe the characteristics of the muscle's energy reservoir (pg. 372)

-Ready pool of energy that can power the work of muscle tissue and also drives short bursts of intense physical activity lasting up to about 20 seconds -Requires no oxygen input -Reservoir's capacity is very limited, once depleted it must be replenished by anaerobic or aerobic systems

It might also be the case that this ice hockey player will take creatine supplements to boost his performance. Why might this be so? Select all that apply (Chp. 10 Closer Look & pg. 400) a. 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. b. Creatine increases the speed with which neural signals reach the muscle. c. 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. d. Creatine in the blood allows the body to absorb more oxygen, which helps to fuel ATP production in the muscle cells.

A & C

All of the following are potential benefits of regular physical activity EXCEPT (pg. 396): a. Improved body composition b. Lower risk of sickle-cell anemia c. Improved bone density d. Reduced risk of type 2 diabetes

B

As a speed athlete, how much protein should Fred be eating each day in order to be able to build muscle mass (according to recommendations by authorities other than the DRI committee)? (Chp. 10 Case Study & pg. 384 Table 10-6) a. 0.7-1.1 g protein/kg/day b. 1.2-2.0 g protein/kg/day c. 1.0-1.3 g protein/kg/day d. 2.1-3.0 g protein/kg/day e. 1.8-2.5 g protein/kg/day

B

Before athletic competitions, a moderate caffeine intake (pg. 397) a. May interfere with concentration b. May enhance performance c. May increase the appetite d. Has no effect

B

What compound provides energy in a usable form for your cells when they need energy? (Chp. 10 Video Quiz) a. ADP b. ATP c. Phosphate d. Bonds e. AMP

B

Given Fred's dark skin color, geographic location, indoor job, and dislike of milk, what vitamin should he consider supplementing with for better bone health and other functions? (Chp. 10 Case Study & pg. 227-231) a. Vitamin E b. Vitamin C c. Vitamin D d. Vitamin A e. Vitamin B3

C

The length of time a person must spend exercising to meet the Physical Activity Guidelines for Americans varies by ____________(pg. 396) a. Exercise duration b. Exercise balance c. Exercise intensity d. Exercise adequacy

C

Which diet has been shown to increase an athlete's endurance? (pg. 396) a. High-fat diet b. Normal mixed diet c. High-carbohydrate diet d. Diet has not been shown to have any effect

C

Nick and Carlos are friends that both enjoy exercise. The boys are similar in both weight and height. One of the boys enjoys aerobic exercise while the other enjoys anaerobic. We charted the lactate concentration in each of their blood during their regular exercise routines. Carlos showed a significant increase in lactate concentration and his workout progressed, whereas, Nick showed some but not very much. What does this tell us about the workouts? (Chp. 10 Closer Look & pg. 374)

Carlos was participating in anaerobic exercise Nick was participating in aerobic exercise

What advice would you give to an athlete who wants to take vitamin and mineral supplements prior to competition? (Study Guide & pg. 384)

This would be useless b/c vitamins and most minerals are small parts of larger working units Once they enter the blood from the digestive tract, they have to wait for the cells to combine them with their other parts before they can function This can take hours or even days

True or False: Added sugars can be useful in meeting the high carbohydrate needs of some athletes (pg. 397)

True