DHN 101 Chapter 15
What type of exercise involves sustained, rhythmic contractions of large muscle groups?
aerobic
To find your age-related maximal heart rate, subtract your ? from ? .
age; 220
Which of the following activities is typically considered a moderate intensity physical activity?
bicycling (slower than 10 mph)
Leucine, isoleucine, and valine are examples of _______________, ergogenic aids that provide energy for muscles and may enhance muscle recovery after intense physical activity.
branched-chain amino acids
Athletes can consume sports drinks, candy, sugar-sweetened soft drinks, and fruit or fruit juices to restore ? stores quickly following an athletic event.
glucose
Sports drinks are a convenient way to add ______ during lengthy and vigorous physical activities.
glucose
Consuming several servings of whole grains, dairy foods, starchy vegetables and fruits each day will maintain adequate stores of _____________ in the liver and muscle.
glycogen
Which of the following is not considered a health benefit associated with regular physical activity?
irregular sleeping cycles
Which of the following activities is generally classified as aerobic?
jogging
Which of the following would be recommended as a source of protein for a post-exercise recovery snack for an athlete to consume within 2 hours after exercise?
low-fat chocolate milk
Casein and whey are the two types of protein found in _____. Multiple choice question.
milk
Athletes need _______ energy compared to non athletes to support their active lifestyles. Multiple choice question.
more
During aerobic physical activity, skeletal muscles use more oxygen and generate ______ free radicals than resting muscle tissue.
more
Which of the following statements is true? - dietitians generally recommend very low fat diets for healthy athletes. - trained athletes are unable to compete when fat comprises 65% of their total energy intake - athletes and other physically active people should avoid diets that supply more than 15% of total energy from fat - most physically active people should consume 20 to 35% of their total energy intake from fat
most physically active people should consume 20 to 35% of their total energy intake from fat
Healthy adults should participate in which of the following activities?
- aerobic - neuromotor exercise - strength-training -flexibility exercise
Environmental factors that contribute to an individual's physical activity include
- availability of local parks, trails, and fitness centers - ability to walk to destinations - neighborhood safety
Athletes who restrict their consumption of dairy products may ______.
- be at risk for osteoporosis later in life - have weak bones that fracture easily
Choose the roles played by vitamins and minerals.
- bone health - cofactors involved in energy metabolism - hemoglobin formation - immune function
Which of the following ergogenic aids are not effective and do not improve performance as claimed?
- coenzyme Q10 - bee pollen - arginine
Symptoms of hyponatremia include
- confusion - seizures - headaches
How do athletes ensure they are consuming enough carbohydrates to maintain liver and muscle glycogen stores?
- consume several servings of grains daily - consume several servings of fruits and vegetables daily - consume several servings of dairy daily
Which of the following ergogenic aids are considered effective and safe?
- creatine - sports drinks - caffeine
What are the benefits of the warm-up prior to the start of an exercise routine?
- decreased risk of injury - increased range of motion
Athletes who don't consume sufficient calories can experience
- fatigue - muscle mass loss - loss of bone density
The base of the physical activity pyramid includes activities of daily living. What makes up the second tier (directly above the triangle base) of the physical activity pyramid?
- flexibility exercise - aerobic exercise - resistance exercise
Treatment of which of the following conditions involves drinking cool water and spraying or sponging with cool water? Check all that apply.
- heat exhaustion - heatstroke
Weak bones that fracture easily and having an increased risk for osteoporosis are possible outcomes of ______.
- low vitamin D intake - low calcium intake - restricting consumption of dairy products
Ergogenic aid use is highest in which of the following groups? Check all that apply.
- males - elite athletes - people who participate in individual sports
People who exercise regularly have a reduced risk for ______.
- many types of cancers - hypertension - alzheimer's disease
Which functions of iron are associated with optimizing athletic performance?
- red blood cell production - oxygen transport - energy production
What is the best way to replenish glycogen stores following exhaustive exercise?
- rest - high-carbohydrate diet
What are some possible consequences for athletes who do not consume enough calories?
- risk of injury - fatigue - loss of muscle mass
While caffeine consumption before exercise can benefit certain athletes, high doses of caffeine have also been associated with side effects. Which of the following are side effects reported with caffeine consumption? Check all that apply.
- shakiness - sleep disturbances - diarrhea - rapid heart rate
Activities are classified as physical activity or exercise. Which of the following examples of movements are classified as physical activity?
- shopping for groceries - sweeping the kitchen floor
Which of the following athletes could benefit most from carbohydrate loading? Check all that apply.
- triathlete - long distance cyclist - ultra marathon runner
Athletic performance suffers when one is deficient in
- water - iron - calories
When should an athlete consume a sports beverages?
- when participating in high-intensity activities - during physical activities lasting more than 30-60 minutes - when exercising in excessive heat and humidity
The adult Recommended Daily Allowance (RDA) for protein is ? g/kg of body weight.
0.8
What is the adult RDA for protein?
0.8 g/kg
An athlete's pre-event meal should supply ? to ? g of carbohydrate per kilogram of body weight.
1 to 4
Nutrition that focuses on applying nutrition principles and research findings to improve athletic performance and recovery is referred to as _______ nutrition.
sports
The practice of applying nutrition principles to improving athletic performance is called ? nutrition.
sports
true or false: During exercise lasting approximately 60 minutes, athletes should consume 3 to 7 ounces of fluid every 15 minutes.
true
true or false: Individuals who actively commute to work or school, such as by walking or biking, significantly reduce their risk of heart disease and diabetes. As well, active commuting puts less stress on the environment than commuting by car, bus, or train.
true
The NCAA monitors use of ergogenic aids through random _____ testing of student athletes.
urine
A sports drink is recommended when exercise lasts at least
30 minutes
Which of the following are true statements about delayed onset of muscle soreness (DOMS)? Check all that apply.
- DOMS occurs as a result of microtears in muscle fibers - DOMS interferes with protein synthesis in the muscles - massage, stretching, and a balanced diet may be beneficial in preventing and treating DOMS
If a person loses 2 pounds of body weight following exercise, how much water should be consumed during the next bout of similar activity to maintain water balance?
1.0 to 1.4 liters
Athletes may have higher protein requirements than the RDA. What is the recommended protein intake for moderate- and high-intensity physical activity?
1.2-2.0 g/kg
The average adult female needs about ______ cups of water per day.
11
The average adult male needs about ______ cups of water per day.
15.5
Javier is a healthy 55-year-old man. According to recommendations of the U.S. Department of Health and Human Services (HHS), Javier should engage in at least ________ minutes of moderate-intensity physical activity each week.
150
Kume is a healthy 25-year-old woman. According to guidelines promoted by the U.S. Department of Health and Human Services (HHS), Kume should engage in at least ________ minutes of moderate-intensity physical activity each week.
150
I am 32 years old. What is my age-related maximum heart rate?
188 BPM
If the difference between preexercise and postexercise body weights is more than ______ percent, fluid replacement is necessary during the activity.
2
Strength training should be performed at least ? days per week.
2
I weigh 50 kg, what is my RDA for protein?
40 g
A 150-pound athlete's pre-event meal should provide ______ g of carbohydrate. Multiple choice question.
70 - 300
Adults who to perform vigorous activities for exercise should engage for at least ? minutes per week
75
Adults who to perform vigorous activities for exercise should engage for at least ________ minutes per week
75
In a strength training workout, the individual should perform a minimum of ? exercises to strengthen the major muscle groups of the upper and lower body.
8
Determine whether each factor increases or decreases with regular, moderate-intensity physical activity. - risk of premature death - colon cancer risk - stress - sleep disorders - muscle mass - risk of hypertension - cardiovascular function - depression and anxiety - strength, flexibility, and balance - bone strength - type 2 diabetes risk - self image
Decreased by exercise: - stress - colon cancer risk - depression and anxiety - sleep disorder - risk of hypertension - type 2 diabetes risk - risk of premature death Increased by exercise: - self image - muscle mass -strength, flexibility, and balance - bone strength - cardiovascular function
Promotion of mental alertness by athletes can be achieved through the use of about 3-6 milligrams per kilogram of body weight of __________
caffeine
Poor vitamin D status, in conjunction with inadequate _______ intake, contributes to reduced bone density and increased risk of fracture.
calcium
What is the predominate fuel supplying energy during maximal exercise, such as hard cycling? Multiple choice question.
carbohydrate
The primary fuels for cellular activity are
carbohydrate and fat
The two types of protein found in milk are
casein and whey
One ergogenic aid that may be useful in some circumstances is the use of ____________ to improve performance in those who undertake repeated bursts of activity, such as in sprinting or weight lifting.
creatine
Match the group with the appropriate protein recommendation 1.2 g/kg/day - 2.0 g/kg/day
endurance and resistance athletes
Neighborhood safety, proximity of restaurants and shopping, and availability of parks, trails, and fitness centers are all _____ factors that contribute to a person's ability to be physically active.
environmental
True or false: During physical activity, skeletal muscle generates fewer free radicals than resting muscle tissue.
false
true or false: Iron deficiency is more common in young male athletes than in young female athletes.
false
What is the predominate fuel supplying energy during lower intensity exercise, such as weight-lifting?
fat (lipid)
Under normal conditions, most muscles use mostly which nutrients as an energy source?
fatty acids and glucose
Match the group with the appropriate protein recommendation .8 g/kg/day
healthy adults
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
human growth hormone
Carlos is running his first marathon next July in Florida. He is concerned about the heat and humidity in July and plans on drinking as much water as possible during the race. You explain to Carlos that he needs to be careful to not drink too much water as that can cause water intoxication. Water intoxication can lead to _______, a potentially fatal condition characterized by low blood sodium.
hyponatremia
Drinking too much water, resulting in diluting blood sodium can cause
hyponatremia
Muscle cells use a small amount of ? to make energy used for muscular contraction.
protein
Which fuel provides no more than 10 to 15% of the body's energy needs?
protein
What is the main purpose of adding carbohydrate to sport drinks?
supplies glucose during lengthy and vigorous physical activity
Why are oxidative vitamins important?
to protect the body against oxidative stress and damage
true or false: If athletes consume protein supplements in excess of their energy needs, their body will convert the extra amino acids into fat for storage in adipose tissue.
true
true or false: The AMDR for fat for athletes is the same as for nonathletes.
true
Which of the following is the best example of unstructured physical activity?
walking to class
Which part of the exercise program is designed to increase your joints' range of motion and may decrease your risk of injury?
warm up
