exam 4 nutrition
athletes, like others, often test
low for vitamin D
food energy needs vary by the
goals and activities of the athlete
researchers measure cardiovascular fitness with VO2 max, which will:
increase as fitness improves and blood is pumped more efficiently
a person who continues exercising moderately for longer than ___ minutes beings to use less glucose and more fat for fuel
20
sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat
20-35
to help prevent hypertension, health Caucasians less than 51 years old should limit their sodium intake to less than ___ mg per day
2300
most active people can meet their vitamin and mineral needs without supplements if they follow the
USDA eating patterns and eat enough nutrient-dense food to meet their energy needs
guidelines recommend hydrating___
before, during, and after activity
sports performance, appearance, and body composition improve through resistance training;
bulky muscles are the results of intentional bodybuilding regimens
contaminants and naturally occurring toxins can be __
carcinogenic
carbonated beverages can limit fluid intake and
cause discomfort in exercising losses
carbohydrate intakes before, during, and after physical exertion can help to support the performance of
certain kinds of activities but not others
what is a good strategy to minimize your risks of CVD?
choose more fruits and whole grains
glycogen is used at a rapid rate early in exercise, but the rate slows with
continued activity
dietary guidelines for cancer prevention include:
controlling energy intake
the intensity and duration of the activity, as well as the
degree of training, affect fat use
salt tablets worsen
dehydration
athletes use amino acids for building muscle tissue and for energy;
dietary carbohydrate spares amino acids
the best action to take to decrease your risk of cancer is to:
eat a wide variety of vegetables and fruits in generous quantities every day
the aerobic energy system uses fuels most
efficiently and conserves the body's glycogen stores
cardiorespiratory training activities
elevate the heart rate for sustained periods of time and engage the body's large muscle groups
water is the best drink for most physically active people, but some
endurance athletes may need the carbohydrate and electrolytes of sports drinks
high-energy molecules trap and store energy from
energy-yielding nutrients and can transfer that energy to fuel cellular work
vitamins and minerals are essential for releasing the energy trapped in
energy-yielding nutrients and for carrying out other functions that support physical activity
although certain athletes may need some additional protein, a well-chosen diet that provides ample energy and follows the USDA food intake patterns provides sufficient protein,
even for most athletes
atherosclerosis beings with the accumulation of soft,
fatty streaks on the inner walls of the arteries
the components of fitness are
flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance
blood pressure pushes the blood through the major arteries into smaller arteries and capillaries to exchange
fluids between the blood and tissues
the soft, fatty streaks gradually enlarge and become
hard plaques
the more intense an activity, the more glucose it demands for anaerobic metabolism, and the more
heavily is draws on glycogen stores
what is not one of the risk factors for CVD?
high blood HDL
an atherogenic diet is characterized as one that is:
high in saturated fats
plaques of atherosclerosis trigger
hypertension and abnormal blood clotting, leading to heart attacks or strokes
both deficient and excessive nutrients can harm the
immune system
blood pressure rises when cardiac output or peripheral resistance ___
increases
lifestyle changes to lower the risk of CVD include
increasing physical activity, achieving a healthy body weight, reducing exposure to tobacco smoke, and eating a heart-healthy diet
______ is part of the body's immune defense system
inflammation
cancer arises from genetic damage and develops in steps, including
initiation and promotion
iron-deficiency anemia impairs physical performance because
iron is the blood's oxygen handler
which individual is at highest risk for developing hypertension?
jack, a 40-year-old African American male whose parents had hypertension
anaerobic glucose breakdown produces a compound called ___ as a by-product
lactate
carbonated beverages can
limit fluid intake and cause discomfort in exercising people
the health benefits of being physically active include all of the following except:
lower incidence and reduced severity of eating disorders
the anaerobic energy system partially breaks down glucose to yield energy without using oxygen and is
particularly important during bouts of high-intensity activity
physical activity builds muscle tissues and metabolic equipment needed for the activities they are repeated called up to
perform
alcohol use can impair
performance in many ways and is not recommended
sports anemia is a harmless temporary adaptation to
physical activity
resistance training can benefit
physical and mental health
the U.S. physical activity guidelines for americans aim to improve
physical fitness and the health of the nation
food containing ample fiber, folate, calcium, many other vitamins and minerals, and ___
phytochemical may be protective
during activity, the hormone glucagon helps to
prevent a drop in blood glucose
carbohydrate consumption affects glycogen stores and may boost performance during
prolonged or repeated exercise
dietary measures to lower LDL cholesterol include
reducing intakes of saturated fat and trans fat, along with consuming enough nutrient-dense fruits, vegetables, legumes, nuts, fish, and whole grains
evaporation of sweat cools the body,
regulating body temperature
during events lasting longer than four hours, athletes need to pay special attention to
replacing sodium losses to prevent hyponatremia
bursts of physical activity lasting just seconds require the immediate energy stored in the
reservoir
physical activity and fitness benefit people's physical and psychological well-being and improve their
resistance to disease
physical activity stimulates muscle cells to both break down and synthesize proteins,
resulting in muscle adaptation to activity
when glycogen depletion reaches a certain point, continued activity of the
same intensity is impossible
the same diet and lifestyle risk factors may contribute to
several chronic diseases
most exercising people get enough ____ in their normal foods to replace losses
sodium
a main difference between a person contracting an infectious disease and a chronic disease is:
some infectious diseases can be cured with medications but chronic diseases cannot
carbohydrate recommendations for athletes are
stated in grams per kilogram of body weight per day
a person's family history and laboratory test results can reveal elevated disease risks and suggest
strategies for disease prevention
physical activity improves
survival and quality of life in the later years
______ can worse a number of chronic diseases
sustained inflammation
cardiorespiratory endurance training enhances
the ability of the heart and lungs to deliver oxygen to body tissues
highly trained muscles use less glucose and more fat than do
untrained muscles to perform the same work
the main role of ___ is supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation
vitamin E
excess post-exercise oxygen consumption can pose weight-loss problems for some athletes, but most
weight-loss seekers do not achieve significant calorie deficits fro EPOC
to prevent hyponatremia during prolonged events, athletes should:
a favor sports drinks over water during the event
all of the follow dietary factors are protective against CVD except:
a low-carbohydrate diet
diet, intensity and duration of the activity, and degree of training
affect protein use during the activity
major risk factors for CVD are
age, gender, family history, high LDL, cholesterol and low HDL cholesterol, high blood triglycerises, hypertension, diabetes, physical inactivity, smoking, an atherogenic diet, and obesity
lactate arises from
anaerobic breakdown of glucose
lactate is a by-product of
anaerobic energy production
hypertension silently and progressively worsens
atherosclerosis and makes heart attacks and strokes likely
glycogen stores in the liver and muscles affect an
athlete's endurance
a diet high in saturated or trans fat raises an
athlete's risk of heart disease
what helps keeping blood pressure normal
maintaining a healthy body weight, engaging in regular physical activity, minimizing salt and sodium intakes, limiting alcohol intake, and eating a diet high in fruits, vegetables, fish, and low-fat dairy products
aerobic metabolism fuels
moderate-intensity activity over long duration
muscle protein is built up and broken down every day;
muscle tissue is gained when synthesis exceeds degradation
when designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?
muscles need a day or two of rest to refuel and repair
adequate nutrition is necessary for
normal immune system functioning
what contributes to hypertension
obesity, age, family background, race and alcohol consumption
what is associated with cancer development
obesity, physical inactivity, alcohol consumption, and diets high in red and processed meats
for athletic performance, the diet should consist of all of the following except:
only energy-dense protein sources
heat stroke is a threat to physically active people in hot, humid weather, while hypothermia
threatens exercisers in the cold
exercise factors generated by working muscles may
trigger healthy changes in body tissues