nutrition and fitness

Question 1

list the five basic components of fitness

Answer 1

1. cardiorespiratory endurance
2. muscle strength
3. muscle endurance
4. flexibility
5. body composition

Question 2

describe cardiorespiratory endurance

Answer 2

ability to sustain cardiorespiratory exercise for extended time (running, biking)

Question 3

describe muscle strength

Answer 3

ability to produce force for a brief time

Question 4

describe muscle endurance

Answer 4

ability to exert force for a long period of time without fatigue

Question 5

describe flexibility

Answer 5

range of motion around a joint

Question 6

describe body composition

Answer 6

proportion of muscle, fat, and other body tissues that make up body

Question 7

what does fitt stand for

Answer 7

frequency, intensity, time, type

Question 8

what are the fitt training principles

Answer 8

overload, reversibility, progression, individualization, periodization, and specificity

Question 9

the role of carbohydrate during physical activity

Answer 9

primary energy source during high-intensity exercise

Question 10

the role of fat during physical activity

Answer 10

primary energy source during low-intensity exercise

Question 11

the role of protein during physical activity

Answer 11

build and repair muscle

Question 12

optimal food sources before exercise

Answer 12

1 to 4.5 grams carbohydrate per kg, protein, avoid high-fat foods

Question 13

optimal food sources during exercise

Answer 13

carbohydrate, protein, glucose, sucrose, maltodextrin

Question 14

optimal food sources after exercise

Answer 14

carbohydrate and protein ratio of 3:1, whey protein, low fat

Question 15

describe the importance of vitamins and minerals for physical fitness

Answer 15

major role in metabolism of carbohydrates, fat, and protein for energy during exercise and serve as antioxidants to help protect cells

Question 16

the relationship between fluid intake and fitness

Answer 16

fluid and electrolyte balance and body temperature are affected by exercise (water is lost through sweat, electrolytes are lost in sweat, evaporation of sweat helps cool the body)

Question 17

list ergogenic aids that claim to improve athletic performance and physical activity (6)

Answer 17

multivitamin/mineral, creatine, caffeine, anabolic steroids, growth hormone, erythropoietin

Question 18

describe claims of multivitamin/mineral

Answer 18

improves overall health and performance, provides energy

Question 19

describe claims of creatine

Answer 19

increases muscle mass and strength, makes athlete faster and stronger

Question 20

describe claims of caffeine

Answer 20

improves endurance

Question 21

describe claims of anabolic steroids

Answer 21

increase muscle mass, size, and strength

Question 22

describe claims of growth hormone

Answer 22

increases muscle mass and strength, decreases body fat

Question 23

describe claims of erythropoietin

Answer 23

improves cardiorespiratory fitness and endurance