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Nutrition Ch 10

Most athletes probably need somewhat more protein than do sedentary people.
People who regularly engage in physical activity live longer on average than those who are physically inactive.
Active people do not need extra fluid in cold weather
To emphasize muscle endurance in weight training, you would combine less resistance (lighter weights) with more repetitions.
Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.
To prevent hyponatremia during prolonged events, athletes should
favor sports drinks over water & eat pretzels in the last half of a long event.
the supplement might result in weight gain
Gary, who consumes a carbohydrate-rich diet
Sports anemia
is a normal adaptation to endurance training & is temporary
she should drink fluids with carbohydrate added to replenish glycogen stores
Suggest that he consume sports drinks and pretzels
Which of the following should not be used by athletes?
carbonated beverages & alcohol
The term ergogenic
implies that the product has special work-enhancing powers & is associated with supplements claimed to benefit athletes.
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?
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients?
The first symptom of dehydration (besides thirst) is
A benefit of cardiorespiratory endurance training is that
the heart muscle grows larger and stronger.
The most important antioxidant related to physical activity is
vitamin E.
A benefit of resistance training is that
high resistance and few repetitions will build strength.
A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel
Moderate use of caffeine by athletes
may assist performance
An endurance athlete can lose _____ of fluid an hour
1.5 quarts
The American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete
1.2 - 1.4
88-123 grams
How can endurance athletes best postpone fatigue during their activity?
eat glucose periodically during the event
Which of the following is an advantage of sports bars for athletes?
They are easy to eat in the hours before competition
Which of the following enhances flexibility?
they have a pleasant taste which encourages consumption.
it would be a good way to improve her bone density
Any meal should be finished at least _____ hours before an athletic competition
3 or 4
reducing the amount of sleep needed each day
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat
Which of the following is not a component of fitness
The amount of protein needed for physical activity varies depending on
the amount of training in a particular exercise an athlete has had.
One thing to consider when attempting to increase daily physical activity for health is to:
begin with an activity such as brisk walking for moderate intensity.
In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action
muscle glycogen
The 2008 Physical Activity Guidelines for Americans recommend
accumulating activities in weekly totals of at least 10-minute sessions.
Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood
Glycogen depletion occurs after about _____ hour(s) of vigorous activity
Which of the following nutrients is important for athletes because it is needed for the formation of collagen
vitamin C
Researchers measure cardiovascular fitness with VO2 max, which will:
increase as fitness improves and blood is pumped more efficiently.
The body's need for _____ far surpasses that for any other nutrient.
10 cups
do not restrict salty foods in the days before competition
repairing muscle tissue after exercise.
eat a high-carbohydrate meal within two hours after exercise
make a person feel full quickly and may limit fluid intake.
Athletes will use complete meal replacers to prepare for competition because
they may benefit an athlete with a nervous stomach before an event
muscles need a day or two of rest to refuel and repair
Characteristics of cardiorespiratory endurance include
increased cardiac output and oxygen delivery & reduced blood pressure.
Strategies which help endurance athletes maintain their blood glucose concentrations for as long as they can include
eating a high-carbohydrate diet regularly & taking in glucose during endurance activities.
high-fiber cereal with low-fat milk
Sports drinks offer some advantages over water for athletes who
need to replenish electrolytes.
Muscles respond to the overload of exercise by gaining
strength & size
900 - 1575
because it is a diuretic & because it impairs temperature regulation
Weight training results in all of the following except:
decreased bone density
490 grams
Examples of aerobic physical activity include all of the following except:
using weight machines
The role of lactate in enhancing muscle gain is to:
stimulate muscle growth from resistance exercise.
Recommendations have been established for moderate physical activity because:
physically active people live longer than those who are inactive.
Active people can have resting pulse rates of _____ beats per minute or lower.
room temp water
The condition is called sports anemia & It goes away by itself.
To consume an adequate amount of B vitamins, magnesium, and chromium an athlete should eat
whole grains
During exercise the optimal beverage for replacing fluids is
cool water.
Which of the following are most prone to iron deficiency?
female athletes & endurance athletes
For athletic performance, the diet should consist of all of the following except
supplements high in protein
Progressive weight training is not associated with:
reduced lean body tissue.
anabolic steroid hormones
Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.
69 - 80 g
Which of the following factors does not influence how much glucose a person uses during physical activity?
age of the person exercising
They provide extra food energy & They can be useful as a pregame meal.
Which of the following statements regarding carnitine is true?
It is a nonessential nutrient.
Muscle growth is stimulated by:
physically demanding activity.