Nutrition and Fitness

Question 1

What are some benefits of regular excercise ?

Answer 1

Greater stamina, greater strength, increased flexibility, stress control, weight management, lower blood pressure, reduced risk of certain diseases, improved sleep and immune function, improved blood glucose control, slowing of the aging process and an improved self image

Question 2

Your ____________ status and intake can have a positive or negative affect on your ___________ performance.

Answer 2

Nutritional; physical

Question 3

Physical fitness is defined as ……..

Answer 3

the ability to perform moderate to vigorous activity without excess fatigue

Question 4

A malnourished athlete cannot ________________

Answer 4

perform to maximum capacity.

Question 5

A healthy diet that supplies all the ________________ will allow your body to perform at its ____________

Answer 5

needed nutrients; peak ability

Question 6

What happens as your fitness level increases ?

Answer 6

The type of fuel used by the muscle changes. As you become more fit, there is an increased utilization of fat for muscle fuel.

Question 7

Today we exert _________ energy and often live __________ lives.

Answer 7

Very little; sedentary

Question 8

Ways to make excercise a part of your routine

Answer 8

Find activities you enjoy; find a workout partner to hold you accountable; start slowly, set specific goals;

Question 9

What are the three components to any fitness program?

Answer 9

Aerobic Workout, strength training and stretching and flexibility

Question 10

What is the goal of an aerobic workout ?

Answer 10

To increase your heart rate to the target zone so that you build endurance, which increases the ability to deliver oxygen throughout the body.

Question 11

How do you find your maximum heart rate?

Answer 11

Subtract your age from 220

220-25 = 195 maximum heart rate

Question 12

What is the aerobic target zone ?

Answer 12

60-90% of the maximum heart rate

I should aim to get my heart rate between 117 and 175.5.

For beginning exercisers your goal is to reach the lower number of beats per minute.
As my fitness level improves, I should aim to get my heart beat toward the upper level of the target zone.

Question 13

it is important to incorporate resistance excercises because as we age ____________

Answer 13

we lost muscle which is often replaced with fat.

Question 14

The increase in muscle tissue will increase your ________

Answer 14

Basal Metabolic Rate and you will burn calories more efficiently

Question 15

What supplies energy to the muscles ?

Answer 15

Adenosine Triphosphate is the first source of energy for cells.
Following digestion, energy is released from food and reacts with adenosine diphosphate (ADP) and a phosphate group to form ATP.

Question 16

The resting muscle can store enough ATP to do work for how long ? Does this require oxygen ?

Answer 16

2-4 seconds

This requires no oxygen and is a form of anaerobic activity.

Question 17

What happens as soon as the ATP in the cells begins to be used ?

Answer 17

Phosphocreatine (PCr) compound is broken down into phosphate and creatine to form more ATP.

Question 18

How long can PCr maintain muscle contractions for ?

What kind of activities use PCr to maintain energy?

Answer 18

Approximately 10 seconds.

Activities that involve fast, quick bursts of energy such as bench press, jumping, throwing and sprinting.

Question 19

For events lasting 30 seconds to 3 minutes the body uses ____________

Answer 19

carbohydrates under anaerobic conditions. This is a quick source of energy for an activity like sprinting 400 meters or hurdles

Question 20

The body cannot rely on anaerobic glucose breakdown for long because of the release of which compound?

Answer 20

Lactic acid is a byproduct of glucose breakdown and can lead to muscle fatigue.

Question 21

For events lasting between 2 minutes and 3 hours the body uses _______________. What is the benefit of this ?

Answer 21

Glucose breakdown under aerobic conditions (oxygen is present) Energy is releases more slowly. This is the fuel for long distance endurance activities.

Question 22

The aerobic breakdown of carbohydrates yields how much of the body’s ATP needs?

Answer 22

95%

Question 23

Storage lockers in the muscles and liver utilize what compound for energy ?

Answer 23

Glycogen.
For events lasting < 30 minutes your muscles rely on glycogen stored in muscles for fuel. For events lasting more than 1 hour, the glucose in the blood comes from glycogen stored in your liver.
As these stores are depleted fatigue and a decline in mental function occurs.

Question 24

How can the the depletion decline in functioning brought about by the depletion of the glycogen storage lockers in the muscle and the liver be adverted ?

Answer 24

By consuming 30 - 60 grams of carbohydrates per hour in events lasting longer than 1 hour.

Question 25

Fat is important in what kind of activities?

Answer 25

Fat is useful in slow and steady aerobic activity so activities lasting more than 20 minutes that are performed at a low or moderate rate such as weight lifting, hiking or a fast walk.

Question 26

Protein is a _____________ fuel source for the muscles compared to the carbohydrates and fats ?

Answer 26

Minor.

Question 27

Protein is primarily utilized during ______________ as ________stores are ________

Answer 27

endurance events; glycogen stores are depleted

Question 28

What increases muscle mass?

Answer 28

Resistance through strength training or excercise, not simply protein intake.

Question 29

Consuming foods high in _______ and ________ in protein ____________

Answer 29

carbohydrates;moderate in protein enhances the muscle building effect of a weight training activity.

Question 30

Where should most of your calorie intake come from ?

Answer 30

Carbohydrates - about 60%.
A minumum of 5 grams per kg of body weight should be ingested daily.
Endurance athletes should have a little more.

Question 31

Carnohydrates are needed to prevent ___________ and enough needs to be ingested to promote ________ in the liver and muscle.

Answer 31

fatigue; storage

Question 32

What is the significance of carbohydrate loading ?

Answer 32

This is especially used by endurance athletes as an effective means at maximizing their muscle glycogen load. It involves intaking a progressive amount of calories until an endurance event to the point when 70% of your calories are coming from carbs. At same time excercise intensity should be declining on a daily basis, with no activity the day prior to the event.

Question 33

How many grams of glycogen can an untrained and trained muscle hold? What about after carbohydrate loading?

Answer 33

13 grams of glycogen per 100 grams of muscle for an untrained muscle.
32 grams of glycogen per 100 grams of muscle for a traikned muscle.
After carbohydrate loading that same muscle can hold 35-40 grams of glycogen per 100 grams of muscle.

Question 34

fat should make up approximately __________ of the total calorie intake

Answer 34

35%

Question 35

What is the RDA for protein for adults ?

Answer 35

0.8 g per kg of body weight. Athletes have a slightly higher need, 1.0-1.6 kg of body weight.

Question 36

What two minerals are of special concern when it comes to adequate intake, especially among female athletes?

Answer 36

Iron and Calcium.

Question 37

Whats the importance of having adequate calcium intake, especially from birth to your mid twenties?

Answer 37

To build bone mass …..

Question 38

What is the Female Athlete Triad ?

Answer 38

The combination of disordered eating leading to a low body mass index, osteoporosis and loss of menstruation combined with excessive physical training

It is important for coaches to be aware of this risk factor and encourage female athletes to make nutritious choices while maintaining an appropriate weight.

Question 39

The average adult needs_______cups of fluid per day. ______ will require more to prevent dehydration and for performance. Each individual will have different fluid requirements based on ________, ability to_______, level of _________ and duration of the exercise.

Answer 39

9-11; athletes; body size; sweat; activity

Question 40

Water loss________ of your body weight can not only affect your performance, but also lead to several potentially fatal conditions: heat _______, heat ______ and heat _________

Answer 40

> 3%; exhaustion; cramps; stroke

Question 41

What can be done to monitor how much fluid is lost during an activity and monitor your hydration levels ?

Answer 41

Weighing one’s self before, during and after the activity can be used to determine the fluid loss
your urine can also be a good indicator of your hydration status. A well hydrated individual has clear to pale yellow urine. Dark yellow urine is an indicator that you are at risk for dehydration.

Question 42

What factors increase the chance of heat exhaustion ?

Answer 42

High temperatures and high humidity

As humidity rises sweat becomes an inefficient way to keep the body cool.

Question 43

Symptoms of heat exhaustion ?

Answer 43

Profuse sweating, dizziness, fatigue, nausea/vomiting, muscle weakness, skin flushing

Question 44

What to do if someone appears to be suffering from heat exhaustion ?

Answer 44

Move them to a cool place, drink fluids, sponge with cool water

Question 45

How do heat cramps occur?

Answer 45

When fluid levels are replaced to adequate levels but sodium levels are still inadequate and low.

Question 46

Heat cramps can occur especially during when?

Answer 46

Excercising over long periods of time in high temperatures, which leads to painful contractions of the skeltal muscle known as cramps.

Question 47

Preventing heat cramps ………

Answer 47

Moderation of activity while maintaining adequate water and sodium intake.

Question 48

When does heatstroke occur?

Answer 48

When the body’s internal temperature reaches 104 degrees? Body’s cooling system fails and sweating stops

Question 49

Symptoms of heat stroke

Answer 49

Confusion, hot dry skin, fainting, poor coordination and seizures

Question 50

Treatment for heat stroke must be ______________ or else _____________ will result.

Answer 50

Immediate; coma or death

Question 51

Water allows for ________, _________ of waste products and ________ blood volume but does not replace__________ that are lost through sweat.

Answer 51

Cooling; transport; increased; electrolytes

Question 52

Sports drinks like Gatorade contain what substances that water does not ?

Answer 52

Carbohydrates, sodium and potassium

Question 53

For a sporting activity, is it better to use water or sports drinks ?

Answer 53

Depends on the type and length of activity. For athletes participaiting in endurance events that last longer than 60 minutes sports drinks may be more helpful as they will replenish electrolytes that have been lost, therefore lowering the risk for heat cramps potentially.
For events lasting less than 60 minutes water is recommended.

Question 54

What are ergogenic aids?

Answer 54

these are defined as mechanical, nutritional, psychological or physiological substance or treatment intended to improve performance.

Question 55

What are examples of ergogenic aids ?

Answer 55

Energy bars, vitamins and minerals, sports drinks, meal replacement substances

anabolic steroids, growth hormones and blood doping are ergogenic aids even though they are illegal in competition

Question 56

How much water consumption is recommended for every pound lost during a workout?

Answer 56

consume 2 ½ to 3 cups of water for each pound lost during or after the event. It is also beneficial to drink 1 ½ to 2 ½ cups of fluid 2 - 3 hours before the event.