Nutrition Ch. 10
A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel. 5 10 15 20 45
20
Weight-bearing activity may interfere with maintenance of bone strength. (T/F)
false
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients? glucagon thyroxine lactic acid insulin fatty acids
glucagon
Muscle growth is stimulated by: excess protein in the diet. branched-chain amino acids. physically demanding activity. amino acid supplements. the presence of essential amino acid
physically demanding activity.
Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather. (T/F)
false
The health benefits of being physically active include all of the following except: increased resistance to infections. improved bone density and body composition. reduced type 2 diabetes risk and better blood glucose management. lower heart disease risk with improved circulation. lower incidence and reduced severity of eating disorders.
lower incidence and reduced severity of eating disorders.
An endurance athlete can lose ____ of fluid an hour during activity. 2 cups 4 cups 1.5 quarts 2.5 gallons 7 pounds
1.5 quarts
During non-endurance exercise, the optimal beverage for replacing fluids is: a beverage that supplies glucose. fruit juice. cool water. a salt solution. coffee.
cool water.
Your friend is participating in a strenuous world-class competition that lasts for over four hours. What would you recommend to your friend? Don't worry about electrolyte losses Consume sports drinks and pretzels. Take electrolyte or salt tablets. Drink plenty of plain water. Drink a fluid containing sucrose, not fructose.
Consume sports drinks and pretzels.
Muscle hypertrophy is an increase in size in response to use. (T/F)
true
Which athlete will use the least protein for fuel during exercise? Joe, who is an endurance athlete and consumes a protein-rich diet Charles, who is an endurance athlete and consumes a fat-rich diet Gary, who is an endurance athlete and consumes a carbohydrate-rich diet Rick, who is in a strength-training program and consumes a diet rich in branched-chain amino acids Trey, who is in a strength-training program and consumes a high-carbohydrate diet
Trey, who is in a strength-training program and consumes a high-carbohydrate diet
Which factor does not influence how much glucose a person uses during physical activity? carbohydrate intake age of the person exercising duration of the activity degree of training of the muscles glycogen stores
age of the person exercising
A benefit of cardiorespiratory endurance training is that: the stroke volume of the heart decreases because less blood is needed. LDL cholesterol in the blood is reduced. the heart muscle grows larger and stronger. the resting heart rate increases to pump blood more efficiently. each heart beat pumps less blood because blood cells are more efficient.
the heart muscle grows larger and stronger.
Moderate use of caffeine by athletes: may assist performance. slows down reactions. depletes glycogen stores. has serious adverse effects. is considered a performance-enhancing drug.
may assist performance.
The Physical Activity Guidelines for Americans recommend that adults: perform muscle-strengthening activities of moderate to high intensity 2 or more days a week. include at least 150 minutes of vigorous aerobic activity per week. use stretching activities to increase muscle strength. schedule sessions of at least 20 minutes each for health benefits. engage in sedentary leisure activities every day.
perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
The first symptom of dehydration (besides thirst) is: hypoglycemia. heavy breathing. heat stroke. fatigue. dizziness.
fatigue.
To prevent hyponatremia during prolonged events, athletes should: drink large amounts of water over the course of the event. restrict salt intakes during the week prior to the event. eat bananas in the last half of a long event. limit fluid and sports gel intakes during the event. favor sports drinks over water during the event.
favor sports drinks over water during the event.
Which group is most prone to iron deficiency? female athletes male athletes power athletes varsity athletes bodybuilders
female athletes
The term ergogenic: on food and supplement labels is regulated by the FDA. is associated with supplements claimed to prevent chronic diseases. implies that the product is safe to consume. implies that a product has special work-enhancing powers. means capable of halting oxidative stress and reducing inflammation.
implies that the product is safe to consume.
Characteristics of cardiorespiratory endurance include: increased LDL cholesterol. increased blood pressure. increased resting pulse. increased recovery time after exertion. increased cardiac output and oxygen delivery.
increased cardiac output and oxygen delivery.
Sports anemia: is a form of iron-deficiency anemia. requires treatment with iron supplements. occurs more often in casual exercisers than competitive athletes. results from the decrease in fluid volume associated with training. is generally considered a normal adaptation to endurance training.
is generally considered a normal adaptation to endurance training.
Glycogen storage is: unlimited. limited to less than 2,000 calories. limited to about 70,000 calories. not important because of other fuels. limited by the amount of lean tissue.
limited to less than 2,000 calories.
What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity? sedentary light moderate vigorous high-intensity
moderate
For athletic performance, the diet should consist of all of the following except: nutrient-dense foods. foods moderate in fat. foods high in carbohydrates. only energy-dense protein sources. legumes and nuts.
only energy-dense protein sources.
Recommendations have been established for moderate physical activity because: over 75 percent of individuals in the U.S. are physically active and need guidelines. physically active people live longer than those who are inactive. very few people are aware of health benefits of physical activity. only participating in a sport will provide health benefits. physically active people are more likely to be injured in an accident.
physically active people live longer than those who are inactive.
Progressive weight training is not associated with: increased muscle strength. management of cardiovascular disease. reduced osteoporosis risk. reduced lean body tissue. psychological well-being.
reduced lean body tissue.
Protein is needed by the body to support an exercise program because of its role in: contributing a major part of fuel in strength training. sparing carbohydrate from being used for fuel. repairing muscle tissue after exercise. being converted to glycogen for storage in muscles. attracting water into the muscle tissue and adding bulk.
repairing muscle tissue after exercise.
The amount of protein needed to fuel physical activity varies depending on: the type of exercise, with intense anaerobic strength training requiring more protein. carbohydrate intake, with high carbohydrate intakes requiring more protein. the extent of training, with higher degrees of training requiring less protein at a given intensity. supplement use, with BCAA supplementation increasing protein needs.
the extent of training, with higher degrees of training requiring less protein at a given intensity.
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat. 5-10 10-20 20-35 35-45 30-40
20-35
What is recommended for replacing fuels that have been used during exercise? Immediately replace fat because it is used more in moderate exercise. Wait at least two hours before eating to allow muscles to repair. Eat only high-carbohydrate foods with a low glycemic index. Eat well-balanced meals and snacks spaced throughout the day. Drink a high-protein shake within 30 minutes after exercise.
Eat well-balanced meals and snacks spaced throughout the day.
What can be said about the sodium content of this beverage? It can help to replenish sodium lost in sweat during exercise. Because of the high level of sodium, it should be consumed with caution. It is too high to consume before exercise. Drinking this beverage will not provide any benefit to an athlete. The type of sodium in the beverage is not usable.
It can help to replenish sodium lost in sweat during exercise.
Which statement regarding carnitine is true? It is a nonessential nutrient. It is a fat burner. The more carnitine consumed, the more energy produced. Vegetarians have more total body carnitine than meat eaters do. Carnitine supplements have a small but significant effect on muscle function and energy metabolism.
It is a nonessential nutrient.
For an individual who is participating in a 45-minute walk, how essential is this beverage? It is needed to replace the glucose that has been depleted. The potassium in the beverage is needed to quickly replace lost potassium. It may help to replace fluid losses from sweat. The iron is essential to replace losses from the exercise. The vitamin C contributes to post-exercise recovery.
It may help to replace fluid losses from sweat.
What would be the performance effects of the carbohydrate in this sports beverage? There is not enough carbohydrate to enhance performance. The percentage of carbohydrate is high enough to delay fluid passage from the stomach to the intestine. It may cause abdominal cramps, nausea, and diarrhea. This percentage of carbohydrate has been shown to enhance performance. There would be a negative effect because the source of carbohydrate is not glucose.
There is not enough carbohydrate to enhance performance.
Which of the following is an advantage of sports bars for athletes? They provide complete nutrition. They are inexpensive. They are easy to eat in the hours before competition. They are superior to homemade snacks. They contain vitamins and minerals that can improve performance.
They are easy to eat in the hours before competition.
Taking vitamin or mineral supplements just before competition will help to improve performance. (T/F)
false
The body is able to store unlimited amounts of glycogen in muscles. (T/F)
false
Lactate buildup in working muscles: raises blood pH. indicates that anaerobic breakdown of glucose has occurred. produces a large amount of energy to be used by the muscles. causes muscle fatigue. is converted to glucose in the muscle.
indicates that anaerobic breakdown of glucose has occurred.
Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they: do not enhance athletic performance. speed up the use of glycogen. have a potentially hazardous diuretic effect. make a person feel full quickly and may limit fluid intake. have a diuretic effect, causing rapid dehydration.
make a person feel full quickly and may limit fluid intake.
One thing to consider when attempting to increase daily physical activity for health is to: begin slowly by only exercising one to two days a week. avoid vigorous exercise if you are elderly. begin by engaging in strength activities once or twice a month. seek a doctor's advice if you have a serious chronic illness. monitor your heart rate and stay well below your maximum.
seek a doctor's advice if you have a serious chronic illness.
The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation. vitamin E beta-carotene vitamin C folate magnesium
vitamin E
Calculate how much carbohydrate a 175-pound athlete who is in training 4-5 hours per day should eat each day in order to enhance his body's storage of glycogen. 385-550 grams 40-56 grams 88-123 grams 477-795 grams 636-954 grams
636-954 grams
Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day. 550-700 750-875 900-1575 1580-1650 1530-3550
900-1575
What is the best way for athletes to ensure they have adequate sodium levels in their bodies? Use salt tablets after large sweat losses from exercise. During competition, use sports drinks that are high in glucose content. Do not restrict salty foods in the days before competition. Restrict water intake during competition to avoid hyponatremia. Include an electrolyte-enhanced beverage at all meals.
Do not restrict salty foods in the days before competition.
How can endurance athletes best postpone fatigue during their activity? Eat glucose periodically during the event. Avoid sports drinks during exercise. Fat load one to three days before the event. Restrict fat to less than 20 percent of calories. Stay in the moderate intensity range to prevent anaerobic metabolism.
Eat glucose periodically during the event.
A varsity sprinter is considering taking caffeine pills before his competition to help his performance. What information would you give him? Caffeine provides no performance benefits for any type of athletic events. Caffeine will help dilate blood vessels to increase blood flow to the muscles. He will not have to worry about adverse effects because caffeine does not have any. He needs to be aware that sport governing bodies prohibit high doses of caffeine. Even in low doses, caffeine causes stomach upset, nervousness, irritability, headaches, dehydration, and diarrhea.
He needs to be aware that sport governing bodies prohibit high doses of caffeine.
A woman wants to begin a weight training program. What advice would you give her? She needs to be careful that she doesn't lose lean body tissue. Her training will be a good way to strengthen and firm her muscles. She needs to limit her workouts so she doesn't develop bulky muscles. Her energy expenditure may slow down, causing weight gain. She should take a daily vitamin and mineral supplement because weight training depletes many nutrient stores.
Her training will be a good way to strengthen and firm her muscles.
An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration not associated with undue fatigue. Which statement is true? Decreased hemoglobin concentrations are never a cause for concern. The athlete has an iron deficiency. The athlete is experiencing low blood volume. Taking a vitamin mineral supplement is necessary to correct the issue. The athlete probably has a condition called sports anemia.
The athlete probably has a condition called sports anemia.
Which beverage should not be used by athletes for fluid replacement because of its adverse effects? sports beverage carbonated beverage alcoholic beverage high-sugar beverage shake
alcoholic beverage
Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include: skipping the meal immediately preceding the event. avoiding glucose consumption during endurance activities. consuming fat and protein before the event. eating a high-carbohydrate diet regularly. consuming whole foods rather than sports drinks or gels during activities.
eating a high-carbohydrate diet regularly.
