FSHN 120 Chapter 14 Nutrition: Fitness and Sports

Which function of iron are associated with optimizing athletic performance? -Neurotransmitter production -Oxygen transport -Energy production -Red blood cell production

-Oxygen transport -Energy production -Red blood cell production

List the correct order for performing a beneficial cool-down after exercise -5-10 minutes of stretching -5-10 minutes of low-intensity activity

1. 5-10 minutes of low-intensity activity 2. 5-10 minutes of stretching

Place in correct order the steps by which lactic acid is converted into glucose -Lactic acid is released in the bloodstream -Glucose resynthesis occurs -Lactic acid accumulates in the muscle cell -Lactic acid is extracted by the liver

1. Lactic acid accumulates in the muscle cell 2. Lactic acid is released in the bloodstream 3. Lactic acid is extracted by the liver 4. Glucose resynthesis occurs

During exercise, what do muscle cells immediately use as the energy source for contractions? Adenosine triphosphate (ATP) Fatty acids Lactate Adenosine monophosphate (AMP)

Adenosine triphosphate (ATP)

What are some reasons why fluid and electrolyte needs vary widely among people/athletes? Body mass Environmental conditions State of glycogen stores Genetics

Body mass Environmental conditions Genetics

Pair the erogogenic aid with the rationale for its use Creatine Sodium Bicarbonate Caffeine HMB Branched-Chain Amino Acids -Important energy source, especially when carbohydrates are depleted -Increases PCr in muscle to keep ATP concentration high -Increases use of fatty acids to fuel muscles, promotes mental alertness -Decreases protein catabolism, causes a growth-promoting effect -Counters lactic acid build up

Creatine-->Increases PCr in muscle to keep ATP concentration high Sodium Bicarbonate-->Counters lactic acid build up Caffeine-->Increases use of fatty acids to fuel muscles, promotes mental alertness HMB-->Decreases protein catabolism, causes a growth-promoting effect Branched-Chain Amino Acids-->Important energy source, especially when carbohydrates are depleted

Muscular_____describes the ability of the muscle to perform many repetitions of an exercise with light or moderate resistance

ENDURANCE

____is the term than describes physical activity that is planned, repetitive, and intended to improve physical fitness

Exercise

Pair the activity level with its correct carbohydrate intake recommendation Exercise lasting up to 1 hour per day Exercise lasting longer than 1 hour per day Exercise lasting several hours per day 7 grams per kilogram body weight 5 grams per kilogram body weight 10 grams per kilogram body weight

Exercise lasting up to 1 hour per day--> 5 grams per kilogram body weight Exercise lasting longer than 1 hour per day--> 7 grams per kilogram body weight Exercise lasting several hours per day--> 10 grams per kilogram body weight

What are the two major determinants of athletic performance Genetic makeup Proper supplement use Athletic training Special training equipment

Genetic makeup Athletic training

_____is the main storage form of glucose

Glycogen

Pair the adverse health condition with its symptoms -Heat exhaustion -Heat cramps -Heat stroke -Painful contractions of skeletal muscles -Profuse sweating; elevated body temperature; headache; dizziness; weakness -Elevated body temperature; hot, dry skin; poor circulation

Heat exhaustion-->Profuse sweating; elevated body temperature; headache; dizziness; weakness Heat cramps-->Painful contractions of skeletal muscles Heat stroke-->Elevated body temperature; hot, dry skin; poor circulation

If a male soccer player is experiencing frequent fatigue during training, it is most likely related to insufficient____intake creatine calorie B vitamin iron

calorie

Which of the following exercises is an example of a muscular power move? Sit-ups Side bends Jogging 5 miles per hour Jump squats

Jump squats

A three-carbon acid formed during anaerobic cell metabolism that contributes to muscle fatigue is Lactic acid Arachidonic acid Linoleic acid Pyruvic acid

Lactic acid

Which of the following activities would be appropriate for a warm-up before an aerobic workout? Light jogging Walking Sprints

Light jogging Walking

Which of the following exercises would be especially helpful for an older adult who wishes to improve strength, balance, and stability? Shoulder reaches Swimming Bicep curls Tai chi

Tai chi

Which factors help determine the caloric needs of the athlete? Type of training/competition Diet composition Body size Body composition

Type of training/competition Body size Body composition

If weight change cannot be monitored during exercise, what is another method that can be used to measure hydration status? Subjective measure of fatigue Amount of salt deposits on clothing Urine color

Urine color

During exercise, the type of macronutrient used for fuel is dependent on the____and ____ of the exercise

duration; intensity

A balanced fitness program should include aerobic exercises, strength training, and____exercises

flexibility

College athletes should refrain from using dietary supplements designed to enhance athletic performance because -Their use is reserved for professional athletes -Some supplements may contain substances that are banned by the NCAA -There may be side effects that will worsen overall health -Scientific evidence generally does not support their use

-Some supplements may contain substances that are banned by the NCAA -There may be side effects that will worsen overall health -Scientific evidence generally does not support their use

Darlene is 45 years old, 5'7" tall, and 150 pounds. Her age-adjusted maximal heart rate is____beats per minute

175 beats MHR=220-age=220-45=175

Roughly only about____percent of the body's energy needs during rest and exercise is contributed by the metabolism of amino acids

5

At the rest during typical daily exercise, amino acids contribute about____% of total energy needs 5 10 25 50

5%

Which of the following exercises most effectively builds muscular endurance? 50 jumping jacks 50 push-ups 3-second hamstring stretch 3 squats with 300-lb barbell

50 push-ups

The high-energy bonds in ATP molecules are located between the____groups hydrogen adenosine oxygen phosphate

Phosphate

Which of the following are benefits of incorporating strength-training into your workout routine? Prevents age-related sarcopenia Decreases bone mineral density Increases basal metabolic rate Improves insulin sensitivity

Prevents age-related sarcopenia Increases basal metabolic rate Improves insulin sensitivity

Consuming foods with high glycemic index immediately after a bout of exercise will Replenish sweat losses Ensure a slow rise in blood glucose Rapidly restore glycogen stores Supply amino acids for muscle repair

Rapidly restore glycogen stores

Which of the following qualities distinguish exercise from physical activity? Requires energy Repetitive Intended to improve fitness Planned

Repetitive Intended to improve fitness Planned

Which of the following exercises aim to improve flexibility? Shoulder reaches Quadriceps stretch Bench press Sit-ups

Shoulder reaches Quadriceps stretch

Select the three types of activities that should be included in a balanced fitness program Strength Aerobic Flexibility Balance

Strength Aerobic Flexibility

The maximal force a muscle can exert against a load one time is muscular strength muscular gain muscular power muscular endurance

muscle strength