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Terms in this set (93)Physical activity ______ overall energy expenditure. increases Each of the following individuals plans to start a new fitness program. Which of them should seek a physician's advice before they begin? Curtis is a
48-year-old male who wants to start jogging to lose weight. When making behavior changes, it is helpful to set ____ that are challenging yet attainable. goals A balanced fitness program should include aerobic exercises, strength training, and flexibility exercises. True Some examples of aerobic exercise are stair climbing. Physical activity aids in weight control by increasing overall energy
expenditure. Before embarking on a new fitness program, men over age 40, women over age 50, and anyone with existing health problems should seek medical advice. The maximal force a muscle can exert against a load one time is muscular strength.
An effective fitness goal should be measurable. Select the three key types of activities that should be included in a balanced fitness program. Flexibility Walking, running, dancing, and biking are examples of _____ activities. aerobic Which of the following exercises most effectively builds muscular endurance? 50 push-ups Which of the following exercises would most effectively build muscular strength? 4 to 6 biceps curls with very heavy weights Which of the following exercises is an example of a muscular power move? Jump squats True or false: Lifting weights can decrease a person's risk for cardiovascular diseases and type 2 diabetes. True The ability to move a joint through its full range of motion is flexibility. Which of the following are proven benefits of regularly performing flexibility exercises? Improved balance Muscular ______ describes the ability of the muscle to perform many repetitions of an exercise with light or moderate resistance. endurance Which of the following activities would be appropriate for a warm-up before an aerobic workout? Light jogging Muscular power is a combination of muscular strength and speed. Body cells must convert the chemical energy in carbohydrates, proteins, or fats into ______ in order to fuel body functions. (HINT: Spell out the term.) adenosine triphosphate Which of the following are benefits of incorporating strength-training into your workout routine? Better able to handle activities of daily living (ADLs) Carbohydrates, proteins and fats can be converted to energy in the form of ______ in the cell as an immediate source of energy for all body functions. ATP Which of the following exercises aim to improve flexibility? Quadriceps stretch What fuel source is readily available to all cells from the bloodstream? Glucose Which of the following exercises would be especially helpful for an older adult who wishes to improve strength, balance, and stability? Tai chi What are the benefits of the warm-up prior to the start of an exercise routine? Decreased risk of muscle injury During exercise, what do muscle cells immediately use as the energy source for contractions? Adenosine triphosphate (ATP) What are the two main storage sites of glycogen? Muscle cells True or false: Glucose is the immediate source for energy for all body functions, regardless of whether an individual is at rest or exercising. False Which of the following forms of carbohydrates do muscle cells prefer to use for fuel? Glucose What is pyruvic acid? A three-carbon compound formed during glucose metabolism At rest and during typical daily exercise, amino acids contribute about ______% of total energy needs. 5 Which of the following statements are true concerning lactic acid? It is a three-carbon compound formed during anaerobic cell metabolism. _____ is the main storage form of glucose. Glycogen Aerobic glucose breakdown is prominent when exercise is of ______ intensity. low or moderate ______ is a three-carbon compound formed during glucose metabolism. Pyruvate Which statements are true about why aerobic energy supply may be sustained for hours? Aerobic energy supplies more ATP. Name the fuel that supplies twice as much energy as carbohydrate, is a concentrated energy source, and we have plenty stored. fat A three-carbon acid formed during anaerobic cell metabolism is lactic acid. ______ contribute about 5% of the body's energy needs. Amino acids During exercise, our cells break down glucose to generate ATP. Glucose can be broken down anaerobically (without oxygen) to generate ATP, but the ATP yield is greatest when glucose is fully broken down aerobically (in the presence of oxygen). Our cells use glucose most efficiently (i.e., to make the most ATP) when exercise is of ______ intensity.
low or moderate Which of the following are physiological changes that occur in response to regular exercise? Increased number of mitochondria True or false: Dietary intake is the most important determinant of athletic performance. False Which type of metabolism can sustain a slow rate of activity for hours? aerobic glucose breakdown If an athlete is experiencing daily fatigue during training, what should be the first dietary factor to consider? Adequacy of calorie intake For your cells, what are some advantages of using fat for fuel? Fat
fuel provides twice as much energy in comparison to carbohydrate. For athletes, depletion of ______ during a workout is a leading cause of fatigue. carbohydrates With physical training, the ability of muscle cells to break down ______ to yield ATP increases. amino
acids What are the two major determinants of athletic performance? Genetic makeup If a male soccer player is experiencing frequent fatigue during training, it is most likely related to insufficient ______ intake. calorie Which of the following represents a healthy fat intake for an athlete? 35% of total kcal Most sports nutrition experts recommend that athletes should consume ______ the RDA for protein. more than What are the two main reasons endurance athletes need to increase their daily carbohydrate intake? Load
muscles and liver with glycogen Do most athletes need to take vitamin and mineral supplements? no Iron deficiency impairs athletic performance because of its key role in red blood cell production. Irregular menstrual cycles for the female athlete may lead to the development of osteoporosis. ______ fat and ______ fat intake should be limited in diets of athletes and nonathletes alike. Saturated; trans The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend a protein intake of _____ grams of protein per kilogram of body weight for athletes. 1.2 to 2.0 True or false: Fluid and electrolyte needs for athletes vary widely and are highly individualized. True Why do most athletes, except those on calorie-restricted diets, not need to take a vitamin/mineral supplement? Due to their higher-calorie diet, they are most likely consuming enough vitamins and minerals to meet their needs. Which functions of iron are associated with optimizing athletic performance? Red blood cell production Female athletes who have irregular or absent menstrual cycles are at increased risk for stress fractures. What are some actions the athlete may take before, during, and after exercise/competition to maintain and replenish fluid intake? Hydrate with sports drinks if exercise lasts more than 1 hour. What are some reasons why fluid and electrolyte needs vary widely among people/athletes? Genetics True or false: When consuming energy bars or gels, it is important to consume adequate fluid as well. True ______ helps to maximize the amount of energy stored as glycogen prior to an athletic event. Carbohydrate loading What is the carbohydrate loading technique? The process in which high-carbohydrate intake is consumed while tapering training prior to competition. Which statements are true about pre-event meals eaten within 1 or 2 hours of a scheduled athletic event? The meal
should be liquid or blended. To maintain adequate hydration, for every pound lost during exercise, consume ______ cups of water during or immediately after exercise. 2 to 3 Why is it important to consume fluids with carbohydrate-containing foods, especially energy bars and gels? Fluids should be consumed with carbohydrate foods to ensure adequate hydration. Carbohydrate loading is recommended for intense aerobic events lasting more than 90 minutes What are some examples of good food choices for a meal eaten about three hours before a marathon? Bagel The purpose of carbohydrate loading is to maximize storage of ______ prior to competition. glycogen In relation to an athletic event, when is the optimal time to consume fiber-rich foods? Consume fiber-rich foods 1 day prior to the event to help empty the colon, but do not eat high-fiber foods the night before or morning of the event. Which of the following are metabolic effects of a high-carbohydrate diet for athletes? Increased secretion of insulin What are some reasons why carbohydrate intake during exercise is more important in longer bouts of exercise (greater than or equal to 60 minutes) as opposed to shorter bouts of exercise (about 30 minutes)? During short
bouts of exercise, muscles rely primarily on glycogen stores for fuel. Which of the following would be the best meal to eat about 1 hour before an event? Carnation instant breakfast blended with a banana Sports drinks are a good source of _____ calories during endurance events. carbohydrate Choose the ideal composition of an energy bar for an endurance athlete. 10 grams of protein The rationale for following a fat adaptation diet (60% of kcal from fat) is to preserve glycogen stores. What are the key factors necessary for glycogen synthesis after prolonged exercise? Availability of adequate carbohydrate When is carbohydrate intake during exercise most important? During events lasting longer than 60 minutes. What is a benefit of consuming sport drinks during exercise? Sport drinks supply necessary fluid, electrolyte, and carbohydrate for optimal performance. What is the recommendation for the nutrient composition of energy bars to produce optimal performance? 40 g carbohydrate, no more than 10 g protein, no more than 4 g fat, no more than 5 g fiber Consuming foods with high glycemic index immediately after a bout of exercise will rapidly restore glycogen stores. Why is protein used more for fuel in endurance exercise as opposed to resistance exercise/strength training? Strength training requires brief bursts of activity, so phosphocreatine (PCr) and carbohydrate are the major muscle fuels used as opposed to protein. True or false: Amino acid supplements are necessary to meet the protein needs of athletes. False What are the two primary fuel sources used for strength and power moves? phosphocreatine (PCr) and carbohydrates Which dietary substances are known to be effective ergogenic aids to performance? Water ... ... ... ... ... ... Students also viewedCh 14: Sports Nutrition126 terms nicole_hannah6 Chapter 14 Nutrition Book Questions62 terms ohersbergerPlus Nutrition: Chapter 1040 terms katieemartinez Chapter 10 nutrition: fitness and sports98 terms AcetheHearts Other sets by this creatorACC 405 Becker Problem Set 325 terms quizlette5048786 ACC 402 Practice exam 227 terms quizlette5048786 405 Becker Problem Set 227 terms quizlette5048786 405 chapter 1225 terms quizlette5048786 Other Quizlet setsFluoro: chat. 3350 terms Carly_Csontos De eerste gestaltewisseling18 terms Mevr_Bencivenni Pharmacology Final Test Bank107 terms rathomas88 QUIZ 610 terms ppthepeyton0013 What is the most important action to take before beginning an exercise program?Warming up before exercise is a good way to reduce the risk of injury and to prepare yourself physically as well as mentally for activity. Concentrate on warming up the specific muscle groups you will be using in your exercise and include dynamic flexibility exercises. It is important to cool down after exercise.
How can an athlete determine his/her fluid needs during exercise?The best way to know how much fluid to drink during exercise is to calculate your sweat rate to know how much fluid you are losing during activity. After sweat rate is calculated you can calculate how much you need to drink.
What are the advantages for athletes to consume an appropriate pre exercise meal?Carbs help maximize your body's ability to use glycogen to fuel short and high intensity exercises, while fat helps fuel your body for longer exercise sessions. Eating protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery. Good hydration is also linked to enhanced performance.
What steps can you take to prevent injury during physical activity quizlet?Three ways to prevent sports injuries are by drinking enough fluids an avoiding dehydration, avoid overtraining by following the guidelines for your workouts, and warming up and cooling down to properly warming up your muscles before working out and cooling down your muscles after your workout.
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What are some actions the athlete may take before during and after exercise competition to maintain and replenish fluid intake quizlet?
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