Nutrition Certification Chapter 11
the protein RDA for adults is what compared to the recommendations of what for athletes
. 8g/kg/day, 1.2 to 2g/kg/day
your sister is training for a marathon and is exercising in hot, humid weather. she weighed herself before and after training and found that she lost 5lbs. approximately how much water loss does this represent
10 cups
what is the target heart rate for Spencer who is 21
109 to 179 beat per min
the recommended heart rate range for a 25 yr old female who wants to exercise btw 60 to 80 percent of her maximum capacity is
117 to 156 beats per min
most health benefits occur at least how much a week of moderate intensity physical activity or how much week of vigorous intensity physical activity
150 min, 75 min
after about how many minutes of aerobic activity, the muscles use of fat as fuel begins to increase
20 min
a sports drink needs to leave the digestive tract rapidly and enter circulation where it is needed. for this to happen, the drink should contain btw what percent of carb by volume
4 to 8 percent
depending on whether he is an endurance or strength athlete, Johns protein needs range from what to what if he weighs 180lbs
98g, 164g
what characteristic increases the usage of glycogen
a longer workout
what beverage recommendation applies to endurance athletes
a properly balanced sports drink during exercise will enhance energy status
what components make up a physical activity program aimed at providing total fitness
aerobic activity, strength training, flexibility
which of the following is not a correct statement about physical activity
almost half the US population meets the aerobic and strength guidelines
known as overall improvement of cardiovascular system
cardiovascular conditioning
activities that promote what are the best for making short term fitness gains and for long term health, as well as for weight control
cardiovascular endurance
what advice would be helpful in sustaining a physical activity program
challenge yourself without pushing to the point of injury
what is true about the pathway for forming ATP
compared to oxidative phosphoryiation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly known as glycosis, this pathway is ideal for endurance type exercises, where glycogen stores are slowly and steadily depleted to provide a consistent rate of ATP production
what ergogenic aids claims to improve performance and increase muscle protein synthesis but may cause kidney impairment in individuals with existing kidney issues
creatine
to meet their increased nutrient and energy needs, most athletes need to
eat a well balanced diet that supports energy needs
a loss of 1 pound during activity is equivalent to 1 cup of fluid
false
active individuals and athletes may rely on B vitamins for energy
false
determining the number of push ups that can be completed in one minute tests ones abdominal muscles for muscular strength
false
having a gym and fitness center membership is essential for be able to sustain a fitness routine
false
predigested amino acids are ideal protein sources that have been proven to increase muscle size and strength
false
the best activities to develop cardiovascular endurance are those that repetitively use large muscles groups and last 15 to 20 min
false
the overload period principle applies primarily to muscle strength with little bearing on flexibility
false
the type of activity is more important than the total amount of activity
false
with or without training, consuming excess protein stimulates greater muscle growth
false
during intense activities, what is the primary fuel, and it comes primarily from where
glucose, glycogen stores
what is not a characteristic associated with the Female Athlete Triad
high estrogen levels
an increase in skeletal muscle size, resulting in increased strength is known as
hypertrophy
a component of the bodys oxygen transporting system
iron
Plasma
is the water portion of blood
the burning due to the buildup of what in the muscle tissue, a result of her muscles supplying ATP
lactate, anaerobically
what is the underlying factor that leads to muscle growth
making the muscle work
Travis wants to see how many pounds of weight he can bench press for one rep. what component of fitness for the muscles in his arms and shoulders is he testing
muscle strength
Mary's great aunt gets physical activity walking each morning. her aunt is prone to falls though so may consider also incorporating some of what activity
neuromotor exercise
John is an athlete who trains 6 days a week. her has read that athletes need more protein. although he eats animal protein at most meals and drinks skim milk regularly, he has started using a protein shake twice a day. is this shake necessary and why
no the shake is not needed. Johns high protein food choices should provide sufficient amounts of protein to meet his needs of 1.2 to 2g per kg a day
an individual muscle fiber is
one long muscle cell
once an individual has an established activity routine, he or she can increase their fitness and athletic abilities by incorporating the concept of what into workouts
overloading
your mother knows you are taking this class and wants you tell her how to become physically fit.which of the following would you recommend
short bouts of time during the day
to improve flexibility, an individual should
stretch after muscles are warmed up
you've gone home for the weekend and your younger brother wants to know how to achieve cardiovascular fitness. since you taking this class, you tell him that a person must exercise at a specific heart rate called
target heart rate
a higher level of activity generally corresponds with a greater level of fitness
true
antioxidant nutrients may enhance recovery from exercise be reducing exercise induced oxidative injury
true
as you continue cardiovascular conditioning, you will need to increase intensity to reach your target heart rate range
true
athletes who are involved in prolonged heavy resistance training may need to consume the upper end of the recommended range of 1.2 to 2g/kg/day recommended for strength athletes
true
most active individuals and athletes don't drink enough, or sometimes any, water or fluids
true
upon completely depleting the body's glycogen reserves, continued activity becomes nearly impossible
true
what vitamins protects cell membranes from oxidative damage
vitamin E