Ch.11: Nutrition for Physically Active Lifestyle

Question 1

Sustained, rhythmic contractions of large muscle group

raises heart rate giving the heart an effective workout

Answer 1

aerobic exercise

Question 2

activities that increase muscle mass and strength

increase bone mass

Answer 2

resistance exercise

Question 3

Cells obtain energy through a series of chemical reactions

Answer 3

catabolism of glucose, fatty acids, amino acids or alcohol

Question 4

forms when an inorganic phosphate group P bonds with ADP

Answer 4

ATP

Question 5

can be catabolized anaerobically or aerobically

Answer 5

glucose

Question 6

catabolism involves _______, removal of electrons from 1 compound to create another

Answer 6

oxidation

Question 7

ANAEROBIC CATABOLISM: The 1st stage of glucose oxidation is _________: splitting of a glucose molecule to form 2 pyruvate molecules

Answer 7

glycolysis

Question 8

If oxygen is available, pyruvate can enter aerobic respiration pathways

Answer 8

aerobic catabolism

Question 9

Pyruvates moves from cytoplasm into_______, which pyruvate is completely oxidized forming ATP, CO2 and H2O

Answer 9

mitochondria

Question 10

Why is glucose the best biological fuel for intense brief exercise?

Answer 10

fatty acids only have fewer oxygen atoms compared to carbon

cells would require more oxygen to metabolize fatty acids

Question 11

Three major energy systems

Answer 11

phosphocreatine (anaerobic)
lactic acid (anaerobic)
oxygen (aerobic)

Question 12

Provides the energy by providing P to ADP forming ATP. SUPPLIES MUSCLES WITH 6 SECONDS OF ENERGY

Answer 12

PCR

Question 13

In anaerobic conditions, glucose is converted to pyruvate then lactic acid. LAST FOR 30-40 SECONDS. releases lactate., enters blood stream and is removed by the liver

Answer 13

lactic acid

Question 14

During low to moderate intensity exercise, muscle cells can completely metabolize glucose. Produces 18X more ATP

Answer 14

oxygen energy system

Question 15

maximal oxygen intake during vigorous physical exertion

Answer 15

aerobic capacity

Question 16

______ of activity influences types if fuel use

Answer 16

intensity

Question 17

____ predomintates when at rest and during low to moderate intensity activities

Answer 17

fat

Question 18

_______ main fuelfor high intensity activities

Answer 18

carbohydrates

Question 19

______ contributes a small amount of energy with slightly used during endurance exercise

Answer 19

protein

Question 20

Most athletes need at least

Answer 20

3000 kcal/day

Question 21

manipulating physical activity and dietary patterns, a few days before an event

Answer 21

CHO loading

Question 22

Sports drinks generally recommend when event last longer than

Answer 22

30 min

Question 23

Athletes at risk for iron deficiency include

Answer 23

females
distance runners
vegans

Question 24

temporary condition resulting from an increase in plasma

Answer 24

sports anemia

Question 25

Most widely used ergogenic aid. raises blood fatty acid levels
enhances contractions of skeletal heart muscles
increase mental alertness.

Answer 25

caffeine

Question 26

Cups of water

Answer 26

11 for women

15.5 for men