Chapter 14 HW

92問 • 1年前

問題一覧

Physical activity ______ overall energy expenditure.

increases

Select all that apply Each of the following individuals plans to start a new fitness program. Which of them should seek a physician's advice before they begin?

Shelly is a 36-year-old female who wants to try aerobics classes to help lower her hypertension., Curtis is a 48-year-old male who wants to start jogging to lose weight., Althea is a 60-year-old female who wants to work out with a personal trainer to get back into shape after hip-replacement surgery.

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

Select all that apply Some examples of aerobic exercise are

stair climbing., rowing., bicycling.

Select all that apply Physical activity aids in weight control by:

raising post-exercise resting energy expenditure., increasing overall energy expenditure.

Which of the following exercises would most effectively build muscular strength?

1 dead-lift with heavy weight

Before embarking on a new fitness program, men over age 45, women over age 55, and anyone with existing health problems should:

seek medical advice.

Select all that apply An effective fitness goal should be:

measurable., realistic.

Which exercise most effectively builds muscular endurance?

50 push-ups

Select all that apply Select the three key types of activities that should be included in a balanced fitness program.

Flexibility, Strength, Aerobic

Walking, running, dancing, and biking are examples of _____ activities.

aerobic

The maximal force a muscle can exert against a load one time is

muscular strength.

Which of the following exercises is an example of a muscular power move?

Jumping off a box

The ability of the muscle to perform many repetitions of an exercise with light or moderate resistance is called muscular:

endurance

Lifting weights can decrease a person's BMR.

False

Select all that apply Which of the following exercises aim to improve flexibility?

Quadriceps stretch, Shoulder stretch

Muscular power is a combination of muscular strength and:

speed.

Select all that apply Which of the following are benefits of incorporating strength-training into your workout routine?

Increases basal metabolic rate through increases in lean mass, Retention of current muscle mass

The ability to move a joint through its full range of motion is:

flexibility.

Which of the following exercises would be especially helpful for an older adult who wishes to improve flexibility, balance, and stability?

Tai Chi

Select all that apply Which of the following activities would be appropriate for a warm-up before an aerobic workout?

Walking, Light jogging

During exercise, what do muscle cells immediately use as the energy source for contractions?

Adenosine triphosphate (ATP)

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

Select all that apply Which of the following are proven benefits of regularly performing flexibility exercises?

Reduced risk of falls, Improved balance

Select all that apply What are the benefits of the warm-up prior to the start of an exercise routine?

Increased range of motion, Decreased risk of muscle injury

Select all that apply What are the two main storage sites of glycogen?

liver cells, muscle cells

Body cells must convert the chemical energy in carbohydrates, proteins, or fats into ______ in order to fuel body functions.

adenosine triphosphate

What is pyruvic acid?

A three-carbon compound formed during glucose metabolism

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

Select all that apply Which of the following statements are true concerning lactic acid?

It can be used by the liver to synthesize glucose., It is a three-carbon compound formed during anaerobic cell metabolism.

What fuel source is readily available to all cells from the bloodstream?

Glucose

The main storage form of glucose is _____________.

glycogen

Aerobic glucose breakdown is prominent when exercise is of ______intensity.

low or moderate

A three-carbon compound formed during glucose metabolism is:

pyruvate

Which type of metabolism can sustain a slow rate of activity for hours?

aerobic glucose breakdown

A three-carbon acid formed during anaerobic cell metabolism is:

lactic acid.

Select all that apply For your cells, what are some advantages of using fat for fuel?

We generally have more fat stores than carbohydrate stores., Fat fuel provides twice as much energy in comparison to carbohydrate.

Which fuel contributes about 5% of the body's energy needs?

amino acids

Select all that apply Which of the following are physiological changes that occur in response to regular exercise?

Increased number of mitochondria, Increased glycogen storage ability

Our cells use glucose most efficiently (i.e., to make the most ATP) when exercise is of ______ intensity.

low or moderate

Select all that apply Which statements are true about why aerobic energy supply may be sustained for hours?

Aerobic metabolism releases more energy at a slower rate., Aerobic energy supplies more ATP.

Dietary intake is the most important determinant of athletic performance.

False

Name the fuel that supplies twice as much energy as carbohydrate, is a concentrated energy source, and we have plenty stored.

fat

If an athlete is experiencing daily fatigue during training, what should be the first dietary factor to consider?

Adequacy of calorie intake

At rest and during typical daily exercise, amino acids contribute about ______% of total energy needs.

Select all that apply With physical training, the ability of muscle cells to break down ______ to yield ATP increases.

amino acids, glucose, fatty acids

For athletes, depletion of ______ during a workout is a leading cause of fatigue.

carbohydrates

Aerobic glucose breakdown is prominent when exercise is of ______intensity.

low or moderate

What type of fat should be limited in the diets of athletes and nonathletes alike?

saturated fats

Select all that apply What are the two major determinants of athletic performance?

Genetic makeup, Athletic training

If a male soccer player is experiencing frequent fatigue during training, it is most likely related to insufficient ______ intake.

calorie

Most sports nutrition experts recommend that athletes should consume ______ the RDA for protein.

more than

Select all that apply What are the two main reasons endurance athletes need to increase their daily carbohydrate intake?

To maintain muscles and liver with glycogen, Prevent chronic fatigue

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 of the following represents a healthy fat intake for an athlete?

20% to 35% of total kcal

Iron deficiency impairs athletic performance because of its key role in:

red blood cell production.

Female athletes who have irregular or absent menstrual cycles are at increased risk for:

stress fractures.

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

Do most athletes need to take vitamin and mineral supplements?

Fluid and electrolyte needs for athletes vary widely and are highly individualized.

True

Select all that apply Which functions of iron are associated with optimizing athletic performance?

Energy production, Red blood cell production, Oxygen transport

Select all that apply What are some actions the athlete may take before, during, and after exercise/competition to maintain and replenish fluid intake?

Consume fluids during exercise to prevent weight loss of more than 2% of body weight., Hydrate with sports drinks if exercise lasts more than 1 hour., Drink 2 cups of fluid about 4 hours prior to exercise.

Irregular menstrual cycles for the female athlete may lead to the development of:

osteoporosis.

Following an athletic event, it is important to restore hydration.

True

What 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.

Select all that apply What are some reasons why fluid and electrolyte needs vary widely among people/athletes?

Body mass, Environmental conditions, Genetics

To maintain adequate hydration, for every pound lost during exercise, consume ______ cups of water within 4 to 6 hours 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.

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.

Carbohydrate loading is recommended for:

intense aerobic events lasting more than 90 minutes

Which of the following would be the best meal to eat about 1 hour before an event?

Carnation instant breakfast blended with a banana

The purpose of carbohydrate loading is to maximize storage of ______ prior to competition.

glycogen

Fluid and electrolyte needs for athletes vary widely and are highly individualized.

True

Select all that apply Which of the following are metabolic effects of a high-carbohydrate diet for athletes?

Increased secretion of insulin, Storage of glycogen in muscles and liver

When is carbohydrate intake during exercise most important?

During events lasting longer than 60 minutes.

Select all that apply Which statements are true about pre-event meals eaten within 1 or 4 hours of a scheduled athletic event?

To prevent hunger during the event., To provide extra fluid.

Select all that apply What are some examples of good food choices for a snack eaten about three hours before a marathon?

muffin, bagel

Sports drinks are a good source of ______ calories during endurance events.

carbohydrate

The rationale for following a fat adaptation diet (60% of kcal from fat) is to:

preserve glycogen stores.

Select all that apply Choose the ideal composition of an energy bar for an endurance athlete.

4 grams of fat, 5 grams of fiber, 10 grams of protein, 40 grams of carbohydrate

Select all that apply 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)?

It is important to maintain adequate blood glucose levels during longer bouts of exercise., During short bouts of exercise, muscles rely primarily on glycogen stores for fuel.

Select all that apply What are the key factors necessary for glycogen synthesis after prolonged exercise?

Ingestion of carbohydrate immediately after exercise, Availability of adequate carbohydrate

What is a benefit of consuming sport drinks during exercise?

Sport drinks supply necessary fluid, electrolyte, and carbohydrate for optimal performance.

Select all that apply What are the two primary fuel sources used for strength and power moves?

phosphocreatine (PCr), carbohydrates

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 carbohydrate-rich foods immediately after a bout of exercise will:

rapidly restore glycogen stores.

Amino acid supplements are necessary to meet the protein needs of athletes.

False

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.

Select all that apply Which dietary substances are known to be effective ergogenic aids to performance?

carbohydrates, water

Art History

Zander Chavez · 27問 · 2年前

Art History