Chapter 10

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Recommendations have been established for moderate physical activity because:

physically active people live longer than those who are inactive

The health benefits of being physically active include all of the following except:

reducing the amount of sleep needed each day

Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?

perform muscle-strengthening activities of moderate to high intensity 2 or more days a week

Which statement about the best way to schedule daily physical activity is accurate?

moderate-intensity activity can be divided into smaller sessions throughout the day

When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

muscles need a day or two of rest to refuel and repair

A benefit of resistance training is that:

high resistance and few repetitions will build strength

A 70-year-old woman wants to begin a weight training program. What advice would you give her?

it would be a good way to improve her bone density

Researchers measure cardiovascular fitness with VO2 max, which will

ncrease as fitness improves and blood is pumped more efficiently

A benefit of cardiorespiratory endurance training is that:

the heart muscle grows larger and stronger

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

you are making good progress and should continue so the pulse goes lower

What is recommended for replacing fuels that have been used during exercise?

eat a high-carbohydrate meal within two hours after exercise

Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds

88-123 grams

How can endurance athletes best postpone fatigue during their activity?

eat glucose periodically during the event

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day

900 - 1575

Protein is needed by the body to support an exercise program because of its role in:

repairing muscle tissue after exercise

Which of the following athletes would use the least protein for fuel during exercise?

Gary, who consumes a carbohydrate-rich diet

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds

69 - 80 g

Calculate the protein needed for a male runner weighing 152 lb who is training for an upcoming competition. He participates in sprints and hurdling races

83 - 117

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?

The practice does not improve performance because there is not enough time for them to be combined with other appropriate parts so they can do their work

What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?

she needs to have medical testing of her blood iron values first to see if she needs it

An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration. Which of the following is true?

The condition is called sports anemia and it goes away by itself

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

10 cups

Which of the following is the best fluid for an athlete working out in a cold climate?

room temperature water

A competitive world-class skier needs advice on fluid intake during training, competition, and recovery. What should be recommended?

she should drink fluids with carbohydrate added to replenish glycogen stores

Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?

Suggest that he consume sports drinks and pretzels

What is the best way for athletes to ensure they have adequate sodium levels in their bodies?

do not restrict salty foods in the days before competition

The advantage for athletes of using sport drinks for fluid replacement is that:

they have a pleasant taste which encourages consumption

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

make a person feel full quickly and may limit fluid intake

Why would you tell someone not to drink alcohol before engaging in an athletic event?

because it is a diuretic also because it impairs temperature regulation

How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?

490 grams

Which of the following would not be appropriate as part of a pregame meal?

high-fiber cereal with low-fat milk

The term ergogenic

implies that the product has special work-enhancing powers and it is associated with supplements claimed to benefit athletes

A varsity sprinter is considering taking caffeine pills before his competition to help his performance. What information would you give him?

he needs to be aware that sport governing bodies prohibit high doses of caffeine

Which of the following statements regarding carnitine is true?

It is a nonessential nutrient

A weight lifter is taking creatine supplements to increase the power in his muscles. What benefit might he be receiving from the supplement?

the supplement might result in weight gain

Muscle growth is stimulated by

physically demanding activity

Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?

They provide extra food energy and they can be useful as a pregame mea

Which of the following is among the most dangerous and illegal ergogenic practices?

anabolic steroid hormones

Athletes will use complete meal replacers to prepare for competition because:

they may benefit an athlete with a nervous stomach before an event

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