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50 Cards in this Set
- Front
- Back
People who regularly engage in physical activity live longer on average than those who are physically inactive.
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true
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To emphasize muscle endurance in weight training, you would combine less resistance (light weights) with more repetitions.
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true
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Most athletes probably need somewhat more protein than do sedentary people.
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true
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Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.
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true
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Active people do not need extra fluid in cold weather.
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false
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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?
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moderate
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The 2008 Physical Activity Guidelines for Americans recommend:
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accumulating activities in weekly totals of at least 10-minutes sessions.
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Which of the following enhances flexibility?
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stretching
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Muscles respond to the overload of exercise by gaining:
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-strength
-size |
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Weight training results in all of the following except:
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decreased bone density
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Characteristics of cardiorespiratory endurance include:
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-increased cardiac output and oxygen delivery
-reduced blood pressure |
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In the early minutes of an activity, _______ provides the majority of energy the muscles use to go into action.
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muscle glycogen
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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?
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epinephrine
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Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood.
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lactate
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The role of lactate in enhancing muscle gain is to:
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stimulate muscle growth from resistance exercise
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A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.
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20
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Glycogen depletion occurs after about _____ hour(s) of vigorous activity.
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two
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The amount of protein needed for physical activity varies depending on:
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the amount of training in particular exercise an athlete has had
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An American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.
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1.2-1.4
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Which of the following nutrients is important for athletes because it is needed for the formation of collagen?
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vitamin C
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Which of the following are most prone to iron deficiency?
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-female athletes
-endurance athletes |
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Sports anemia:
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-is normal adaptation to endurance training
-is temporary |
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An endurance athlete can lose ____ of fluid an hour.
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1.5 quarts
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During exercise the optimal beverage for replacing fluids is:
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cool water
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To prevent hyponatremia during prolonged events, athletes should:
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-favor sports drinks over water
-eat pretzels in the last half of a long event |
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Sports drinks offer some advantages over water for athletes who:
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need to replenish electrolytes
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Moderate use of caffeine by athletes:
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may assist performance
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Which of the following should not by used by athletes?
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carbonated beverages
-alcohol |
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Recommendations have been established for moderate physical activity because:
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physically active people live longer than those who are inactive
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The health benefits of being physically active include all of the following except:
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reducing the amount of sleep needed each day
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Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?
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perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
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When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?
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muscles need a day or two of rest to refuel and repair
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A 70-year-old woman wants to begin a weight training program. What advice would you give her?
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it would be a good way to improve her bone density
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Researchers measure cardiovascular fitness with VO2max which will:
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increase as fitness improves and blood is pumped more efficiently
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You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?
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you are making good progress and should continue so the pulse goes lower
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Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds.
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88-123 grams
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Which of the following athletes would use the lwast protein for fuel during exercise?
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Gary, who consumes a carbohydrate-rich diet
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A high-school football player is eating enough foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?
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this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein
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An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?
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the practice does not improve performance because this is not enough time for hem to be combined with other appropriate parts so they can so their work.
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What would you tell a female lone distance runner who is considering whether or not to begin taking an iron supplement?
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she needs to have medical testing of her blood iron values first to see if she needs it
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A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?
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10 cups
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Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?
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suggest that he consume sports drinks and pretzels
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The advantage for athletes of using sport drinks for fluid replacement is that:
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they have a pleasant taste which encourages consumption
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Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:
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make a person feel full quickly and may limit fluid intake
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Why would you tell someone no to drink alcohol before engaging in an athletic event?
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-because it is a diuretic
-because it impairs temperature regulation |
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How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?
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490 grams
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The term ergogenic:
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-implies that the product has a special work-enhancing powers
-is associated with supplements claimed to benefit athletes |
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Which of the following statements regarding carnitine is true?
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it is nonessential nutrient
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Muscle growth is stimulated by:
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physically demanding activity
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Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?
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-they provide extra food energy
-they can be used as a pregame meal |