DHN EXAM 4

Consuming protein within the first ____ hrs after exercise can promote protein synthesis and maintain a net positive nitrogen balance.

2

What's the minimum physical activity recommended in America?

2.5 hours a week

Target heart rate should be ____% of an individuals age-related maximum heart rate to achieve vigorous exercise.

70-85%

The term for a trendy weight loss practice that has widespread appeal among a population is called what?

A fad diet

PCr-ATP Energy System

ATP available in the muscle for immediate use in short duration/high intensity exercise

The ability of your heart and lungs to deliver oxygen to muscles is called __________ _________.

Aerobic capacity

VO2 max is also known as

Aerobic capacity

Excess protein fats are used for

Building muscle and stored in adipose tissue

How is target heart rate calculated?

By Multiplying maximal heart rate by .5 and .7

How is the wrist used to measure heart rate?

By counting the pulse for 10 seconds and multiplying that number by 6

Individuals with waist circumferences that are above the recommended range are at elevated risk for developing which diseases?

CVD, type 2 diabetes, and hypertension

What are the primary fuels for cellular activity?

Carbohydrate and fat

Excess protein causes the body to

Change the amino acids into fat, for storage

What term is used to describe muscle soreness that occurs 2 days after intense exercise?

Delayed onset of muscle soreness

In addition to lowering the risk of certain cancers, CVD, hypertension and diabetes, physical activity helps people manage ___________ and improve ____________.

Depression and sleep

Digestion, physical activity and metabolism are

Factors of energy output

True or false: Use of intramuscular triglycerides is greatest in low-to moderate-intensity physical activity

False

True or false: protein supplies more energy than fat

False, fat supplies more energy

The base of the physical activity pyramid includes activities of daily living. What makes up the rest of the tiers?

Flexibility, aerobic, and resistance exercises

Health problems associated with obesity include

Gallbladder disease, infertility, osteoarthritis, and metabolic syndrome

Plant and animal products that have been genetically altered are referred to as

Genetically modified organisms (GMOS)

What ergogenic acid is categorized as "impermissible" by the NCAA and, therefore, cannot be provided to student athletes by the athletic department

High-protein supplements

Reasons why certain countries fail to fortify salt with iodine include

Increased costs Lack of tech Negative perception of safety

Which amino acids are branched-chain amino acids

Leucine, isoleucine, and valine are found in a wide variety of protein-rich foods

Individuals who experience reduced nutritional quality due to the lack of nutrient-dense food in their diet have

Low food security

Once a person achieves their goals, they enter the __________ stage of exercise.

Maintenance

Lactic Acid System

Metabolism of glucose under anaerobic conditions

Oxygen systems

Metabolizes glucose, fat, and protein for energy

What is physical activity?

Movement that results from skeletal muscle contraction

What are activities that focus on improving balance, agility, and coordination called?

Neuromotor exercises

Is an athletes diet the most crucial factor affecting their performance?

No

Is whey protein found in eggs?

No

The condition characterized by excessive and unhealthy amounts of body fat is called __________.

Obesity

What are enduring fitness plans?

Plans that include variety in activities performed

What is the most common hormonal disorder that affects females who are of childbearing age?

Polycystic ovary syndrome

Positive energy balance is normal and healthy during _____________, ______________, and ____________.

Pregnancy, childhood, and infancy

Eating a high protein breakfast is an important part of weight management programs because

Reduced ghrelin, increased peptide YY, and better satiety levels

Unreliable diets are problematic because of

Short term changes, limited food selection, and lack of physical activity

How do you calculate age related maximum heart rate?

Substract ones age from 220

What is a target heart rate zone?

The range of heart rate that reflects the intensity of exertion during physical activity

BCAA's may be helpful because

They can enhance exercise performance, delay fatigue, spare muscle glycogen and decrease protein degradation

Why are fatty acids not useful for intense exercise?

They have less oxygen atoms in relation to carbon atoms than a glucose molecule. Cells need more oxygen to metabolize fatty acids.

Which metabolism theory proposes that some people store fat more readily to guard against starvation?

Thrifty metabolism theory

True or false: Plasma free fatty acids are derived from triglycerides in adipose cells.

True

True or false: trained athletes tend to oxidize more fat at the same intensity as an untrained person.

True

True or false: use of plasma FFAs is greatest in low-to moderate-intensity physical activity.

True

Where is the radial artery located?

Underside of wrist on thumb side

Most physical activity performed each day are _____________.

Unstructured

A deficiency of _____________ contributes to a weakened immune system that cannot effectively combat infectious diseases

Vitamin A

Those following a low carb diet usually see rapid weight loss due to _____________ loss.

Water

Are antioxidant vitamin supplements recommended for athletes?

Yes

Can amino acids from proteins be used for fueling muscles ?

Yes

Physiological roles for _________ include resistance to infection, prevents stunted growth, and contributes to normal sexual maturation

Zinc

What are herbicides?

a substance that is toxic to plants and is used to destroy unwanted vegetation.

What is satiety?

feeling of fullness after eating food

Phosphocreatine

found in muscle tissue; provides a rapid source of high-energy ATP for muscle contraction

You can calculate your RDA for protein by what?

multiplying your weight in kilograms by .8

When energy input is less than energy output, the person is in ____ energy balance.

negative

Poor nutrition during pregnancy can increase the chance for diseases like

obesity, schizophrenia, and hypertension