Physical activity ______ overall energy expenditure.

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?

When making behavior changes, it is helpful to set ______ that are challenging yet attainable.

A balanced fitness program should include aerobic exercises, strength training, and flexibility exercises.

Select all that apply Some examples of aerobic exercise are

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

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

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

Select all that apply An effective fitness goal should be:

Which exercise most effectively builds muscular endurance?

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

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

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

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

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

Lifting weights can decrease a person's BMR.

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

Muscular power is a combination of muscular strength and:

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

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

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

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

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

Glucose is the immediate source for energy for all body functions, regardless of whether an individual is at rest or exercising.

Which of the following forms of carbohydrates do muscle cells prefer to use for fuel?

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

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

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

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

What is pyruvic acid?

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.

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

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

The main storage form of glucose is _____________.

Aerobic glucose breakdown is prominent when exercise is of ______intensity.

A three-carbon compound formed during glucose metabolism is:

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

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

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

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

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

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

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

Dietary intake is the most important determinant of athletic performance.

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

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

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.

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

Aerobic glucose breakdown is prominent when exercise is of ______intensity.

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

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

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

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

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

Why do most athletes, except those on calorie-restricted diets, not need to take a vitamin/mineral supplement?

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

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

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

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.

Do most athletes need to take vitamin and mineral supplements?

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

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

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

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

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

What helps to maximize the amount of energy stored as glycogen prior to an athletic event?

What is the carbohydrate loading technique?

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

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

Why is it important to consume fluids with carbohydrate-containing foods, especially energy bars and gels?

In relation to an athletic event, when is the optimal time to consume fiber-rich foods?

Carbohydrate loading is recommended for:

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

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

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

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

When is carbohydrate intake during exercise most important?

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

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

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

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

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

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)?

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

What is a benefit of consuming sport drinks during exercise?

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

What is the recommendation for the nutrient composition of energy bars to produce optimal performance?

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

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

Why is protein used more for fuel in endurance exercise as opposed to resistance exercise/strength training?

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