Chapter 13: Sports Nutrition - Nutrition and Fitness Program

Question 1

3 main activities to a good overall fitness program

Answer 1

aerobic activity, anaerobic activity, workout

Question 2

means with o2

any activity that causes you heart rate to increase to the point that your body is using o2 to convert fats and cho into energy

improves cardiovascular endurance and body composition

training more than 90 mins per day

Answer 2

aerobic activity

Question 3

aerobic activity - types

involves heavy contact with a surface

e.g. jogging or jumping jacks

Answer 3

high impact

Question 4

aerobic activity - types

involves moderate impact levels

e.g. walking or cycling

Answer 4

low impact

Question 5

aerobic activity - types

involves fluid, continuous motion

e,g, rowing or swimming

Answer 5

no impact

Question 6

aerobic activity - dietary recos

kcal for men

Answer 6

> 50 kcal

Question 7

aerobic activity - dietary recos

kcal for women

Answer 7

45-50 kcal

Question 8

aerobic activity - dietary recos

consume 65-75% of total energy as cho or a minimum of _____g/day to maximize body cho stores

Answer 8

500 g

Question 9

aerobic activity - dietary recos

only 9-14% of energy is supposed to come from _____

Answer 9

simple sugars

Question 10

aerobic activity - dietary recos

between 25-30% of energy is from _____

Answer 10

fat

Question 11

strengthens, tones, and shapes the muscle

can prevent and rehabilitate musculoskeletal problems like low-back pain

improves balance, coordination, and agility

offers all the health benefits associated with leaner body mass (reduced risk of various cardiovascular diseases)

improves bone density (lowering the risk of osteoporosis and injury)

Answer 11

anaerobic activity

Question 12

movement at a level of exertion below the point at which your body is using o2 for energy

e.g. taking a leisurely stroll or warming up into an aerobic routine

Answer 12

anaerobic activity

Question 13

anaerobic activity - types

high/low intensity

e.g. sprinting or lifting heavy objects

Answer 13

high intensity

Question 14

anaerobic activity - types

to increase the range of motion and lower the risk of injury

Answer 14

flexibility training

Question 15

workout - variety

involved a continuous change of activity

Answer 15

circuit training

Question 16

workout - variety

alternates short burst of intense activity with active recovery

Answer 16

interval training

Question 17

workout - variety

involves varying one’s routine from workout to workout or within the same session

Answer 17

cross-training

Question 18

workout - types

strengthens the muscles and connective tissues surrounding the ankles, knees, and hips

Answer 18

in-line skating and skiing

Question 19

workout - types

improves endurance and head-and-foot coordination

Answer 19

jumping rope

Question 20

workout - types

improves agility, coordination, and balance, along with endurance and strength

Answer 20

boxing aerobics

Question 21

workout - types

can be done while swinging the arms, uphill, shadowbox, on lengthened strides, or while carrying light weights (in your hands, not around your ankles)

Answer 21

walking

Question 22

workout - types

strengthens the large muscle of the lower body, including thighs, hips, and buttocks, w/o putting a lot of stress on the joints

Answer 22

cycling

Question 23

improve muscular strength and endurance (the water acts as the resistance) and flexibility (the buoyancy helps joints through a wider range of motion)

Answer 23

swimming and aquatics

Question 24

has cardiovascular and fat-reducing benefits

Answer 24

swimming and aquatics

Question 25

to increase intensity, enlarge the size of your movement or increase speed

Answer 25

swimming and aquatics

Question 26

_____ exercises produces a higher heart rate and blood pressure response than leg exercises

Answer 26

arm exercises

Question 27

_____ mins of moderate-intensity exercise at leat 5 days a week is enough to gradually take pounds off and keep them off

Answer 27

30 mins

Question 28

aim to burn _____ calories a day

Answer 28

150-200 calories