Nutrition - Chapter 11 - Nutrition & Fitness

Question 1

Physical Fitness - def

Answer 1

good health or physical condition, primarily a result of exercise and proper nutrition.

Question 2

Physical Fitness has ___ basic components.

Answer 2

5

Question 3

What are the 5 basic components of physical fitness?

Answer 3

Cardiorespiratory endurance - like running or biking.
Muscle strength - like being able to life.
Muscle endurance - ability to exert for a long time.
Flexibility - range of motion around a joint.
Body comp - proportion of muscle, fat, water, etc.

Question 4

What are some benefits of physical fitness?

Answer 4

Overall health and physical fitness, improves body comp, reduces risk of cardiovascular disease, etc.

Question 5

Over __ of adults in US do not meet regular physical activity recommendations.

Answer 5

Half!

Question 6

Cardiorespiratory exercise can improve ____ endurance and ___ ___.

Answer 6

Cardiorespiratory endurance/body comp.

Question 7

Strength Training - can improve muscle strength, muscle endurance, and body comp. T/F?

Answer 7

True!

Question 8

To increase muscle strength, __ number of repetitions using __ weight.

Answer 8

Low number/heavy.

Question 9

To increase muscle endurance - ___ number of repetitions using ___ weights.

Answer 9

Higher number/ lighter weights.

Question 10

Stretching does not flexibility. T/F?

Answer 10

False - it does!

Question 11

The FITT Principle - what does it mean?

Answer 11

Frequency, Intensity, Time and Type.

Question 12

Rate of perceived exertion (RPE) - def

Answer 12

measures intensity of cardiorespiratory exercise.

Question 13

Repetitions of maximum (RM) refers to…

Answer 13

intensity of weight training.

Question 14

Dietary Guidelines for America - recommend at least ___ minutes of moderate intensity physical activity most days for moderate health benefits, but __ to __ minutes to lose weight effectively.

Answer 14

30/60-90 minutes.

Question 15

Energy during first few minutes of physical activity is provided by ___ energy production.

Answer 15

Anaerobic.

Question 16

As exercise continues, ___ intake and aerobic energy production increase

Answer 16

oxygen.

Question 17

Carbs - the ___ energy source during high-intensity exercise.

Answer 17

Primary!

Question 18

Well trained muscles store __ to ___ percent more glycogen than untrained muscles.

Answer 18

20-50.

Question 19

Lactic acid is produced at high exercise intensities and shuttled to other tissues. T/F?

Answer 19

True!

Question 20

Intensity affects how much ___ and ___ you use.

Answer 20

Glucose/glycogen.

Question 21

Carb loading - def

Answer 21

adding carbs before a big exercise event.

Question 22

Fat - the ____ energy source during low-intensity exercise.

Answer 22

Primary

Question 23

Fat-burning zone - __ to ___ percent of maximum heart rate.

Answer 23

65-73

Question 24

Cardio zone - > ___ percent of maximum heart rate.

Answer 24

73

Question 25

It is necessary to stay in fat burning zone to lose weight. T/F?

Answer 25

False!!!!!!!

Question 26

Protein is needed to build and repair ___.

Answer 26

Muscle.

Question 27

Amino acids - needed to promote muscle growth and recovery. T/F?

Answer 27

True!

Question 28

Endurance athletes need __ to ___ g of protein/kg of body weight.

Answer 28

1.2 to 1.4

Question 29

Resistance/strength activities - __ to ___ g/kg body weight.

Answer 29

1.6/1.7

Question 30

Eating before exercise - allow adequate time for digestion. T/F?

Answer 30

True! Large meal 3-4 hours before, Smaller meals 2-3 hours before, and a snack or supplement 1/2 to 1 hour before.

Question 31

Before exercise - consuming both carbohydrate and protein is best for muscle maintenance and growth. T/F?

Answer 31

True!

Question 32

For exercise - Carbs and protein need to be at a / ratio.

Answer 32

3/1

Question 33

Vitamins and minerals - play major role in ___ of carbohydrates, fat, and protein for energy during exercise.

Answer 33

metabolism.

Question 34

Sports Anemia - def

Answer 34

decreased hemoglobin can result from strenuous training due to increased blood volume.

Question 35

Calcium - important to reduce risk of…

Answer 35

bone fractures.

Question 36

Vitamin and mineral supplements are generally necessarily during exercise. T/F?

Answer 36

False - they usually aren’t necessary!

Question 37

You need fluids before, during, and after exercise. T/F?

Answer 37

True!

Question 38

What isn’t recommended during physical activity? (Drink wise.)

Answer 38

Fruit juice (too many carbs), carbonated drinks (can cause bloating), alcohol, caffeine, diuretics, etc.

Question 39

Acute Dehydration - def

Answer 39

when not adequately hydrated before strenuous exercise.

Question 40

Chronic Dehydration - def

Answer 40

when not adequately hydrated over extended period of time. (fatigue, muscle soreness, poor recovery from workout, etc.)

Question 41

Hyponatremia - def

Answer 41

low sodium blood levels due to consuming too much water without electrolytes.

Question 42

Creatine - research date mixed regarding enhancement of performance. T/F?

Answer 42

True!

Question 43

Dietary Supplements are not strictly regulated by FDA. T/F?

Answer 43

True!

Question 44

Caffeine does not enhance athletic performance. T/F?

Answer 44

False! It does, mostly during endurance events.

Question 45

Anabolic Steroids - def

Answer 45

testosterone-based substances that promote muscle growth and strength (anabolic effect.)

Question 46

Growth Hormone - little research on effects on athletic performance…results are mixed. T/F?

Answer 46

True!

Question 47

Erythropoietin and blood doping - increase oxygen carrying capacity of blood, which can increase blood viscosity, which increases the risk of…

Answer 47

stroke and heart attack.