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Chapter 14 – Fitness: Physical Activity, Nutrients, and Body Adaptations
An. Page(s)/difficulty K = knowledge-level, A = application level
Multiple Choice
Question for Section 14.0 Introduction
a. the ability of the body to resist stress.
b. the ability of the body to perform physical activity without undue stress.
c. the ability to maintain a normal body composition and remain free of injury while
performing strenuous physical tasks.
d. the ability to meet normal physical and emotional demands while maintaining an
energy reserve sufficient to overcome an immediate challenge.
Questions for Section 14.1 Fitness
a. Neither involves mandatory body movement
b. Neither involves enhanced energy expenditure
c. Physical activity, but not exercise, involves muscle contractions
d. Exercise, but not physical activity, is thought to be vigorous, structured, and planned
a. strength.
b. flexibility.
c. bone fragility.
d. cardiovascular endurance.
fitness?
a. Reduced bone density
b. Lower blood pressure
c. Fall in resting pulse rate
d. Diminished blood cholesterol
a. 5
b. 20
c. 45
d. 60
engage in regular physical activity?
a. Increased fiber intake
b. Reduction of blood lipids
c. Alteration of hormonal profile
d. Reduction of dietary fat intake
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a. The minimum daily amount of exercise for health’s sake is 10 minutes
b. The same level of effectiveness can be achieved by dividing the activity in shorter
sessions throughout the day
c. To maintain a healthy body weight, a minimum of 75 minutes per day of vigorous
(intensive) exercise is necessary
d. Walking each day as the only physical activity is not enough to meet the guidelines
for quantity and quality of physical activity
exercise at a frequency of at least
a. 10 minutes/day.
b. 20 minutes/day.
c. 2.5 hours/week.
d. 5 hours/week.
a. pilates.
b. pull-ups.
c. push-ups.
d. kickboxing.
a. Yoga
b. Pilates
c. Weight lifting
d. Jumping rope
principle?
a. Intensity only
b. Frequency only
c. Frequency and flexibility only
d. Intensity, frequency, and duration only
a. Loss of muscle size and strength
b. Muscle cramps arising from insufficient warm–up
c. Muscle spasms resulting from too-rapid progressive overloading
d. Alterations in heart muscle contractions when first initiating a fitness program
a. atrophy.
b. hypertrophy.
c. muscular endurance.
d. muscle engorgement.
a. tripling protein intake.
b. taking hormones duplicating those of puberty.
c. putting a demand on muscles repeatedly by making them work harder.
d. relying on protein for muscle fuel and decreasing intake of carbohydrates.
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a. 1-2 minutes each.
b. 5-10 minutes each.
c. 15 minutes each.
d. 2 minutes warm-up and 4 minutes cool-down.
a. Increased flexibility
b. Slowed resting pulse
c. Increased breathing efficiency
d. Increased blood volume and oxygen delivery
a. muscle fitness.
b. muscle endurance.
c. cardiopulmonary adaptation.
d. cardiorespiratory conditioning.
least
a. 20 minutes.
b. 40 minutes.
c. 1 hour.
d. 2 hours.
resting pulse rate (beats per minute) by about
a. –20.
b. –10.
c. +10.
d. +20.
a. VO2 max.
b. one-half VO2 max.
c. cardiac output.
d. cardiac conditioned index.
a. velocity on a treadmill test.
b. rate of oxygen consumption.
c. intake of oxygen while at rest.
d. intake of air at 70% physical exhaustion.
during vigorous exercise?
a. 110
b. 142
c. 165
d. 198
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diet and exercise regimen. In order to promote optimal fat loss through exercise, in which
of the following activities should Pat participate?
a. Wearing an electrical impulse belt throughout the day
b. Low- to moderate-intensity aerobic exercise like hiking
c. High-intensity aerobic activity like cycling, swimming, or running
d. Very high-intensity anaerobic activity like ¼ mile run at maximal speed
a. low number of repetitions with heavy weight.
b. low number of repetitions with lighter weight.
c. high number of repetitions with heavy weight.
d. high number of repetitions with lighter weight.
a. low number of repetitions with heavy weight.
b. low number of repetitions with lighter weight.
c. high number of repetitions with heavy weight.
d. high number of repetitions with lighter weight.
Questions for Section 14.2 Energy Systems and Fuels to Support Activity
activity?
a. Fat
b. Protein
c. Glycogen
d. Blood glucose
meter dash. Although he feels tired, which of the following high-energy muscle
compounds can he rely on for quick energy in this event?
a. Fat
b. Lactate
c. Creatine phosphate
d. Adenosine diphosphate
supply of ATP?
a. Glycerol
b. Glycogen
c. Fatty acids
d. Creatine phosphate
a. Removal of lactic acid
b. Transfer of energy to make ATP
c. Removal of nitrogen waste products
d. Transfer of phosphate to muscle fiber
phosphate in about
a. 1 second.
b. 10 seconds.
c. 1 minute.
d. 10 minutes.
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a. Fat
b. Protein
c. Carbohydrate
a. ATP
b. NAD
c. Glucose
d. Fatty acids
a. Utilized as a fuel within the muscle cells only
b. Released into the bloodstream to provide fuel for brain cells
c. Released into the bloodstream to replenish liver glycogen as needed
d. Utilized to support lung and heart function under conditions of intense physical
performance
a. Fats
b. Proteins
c. Carbohydrates
d. Chromium and iron
a. High-fat diet
b. High-protein diet
c. High-carbohydrate diet
d. Normal mixed diet with vitamin supplements
a. 500
b. 1000
c. 2000
d. 4000
a. Hiking
b. Jogging
c. Walking
d. Quarter-mile run
a. Exercise regimen
b. Fat content of the diet
c. Type of supplements taken
d. Carbohydrate content of the diet
a. ATP.
b. lactate.
c. glucose-1-phosphate.
d. TCA cycle intermediates.
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a. ATP
b. Lactate
c. Glycogen
d. Phosphocreatine
a. Lactate
b. Phytate
c. Phosphoric acid
d. Hydrochloric acid
glucose?
a. Cori cycle
b. Krebs cycle
c. Beta-oxidation
d. Reverse glycolysis
reserves?
a. 1 hour
b. 2 hours
c. 3 hours
d. 4 hours
a. A process in the liver that regenerates glucose from lactate released by muscles
b. A sequence of coordinated muscle contractions of slow-twitch and fast-twitch fibers
c. An exercise machine that allows development of both aerobic and anaerobic
capacities
d. A group of enzymatic reactions that accelerate muscle glycogen repletion in trained
athletes
a. 50% of the available fat.
b. 10% of the available water.
c. 90% of the available protein.
d. 20% of the available glycogen.
nutrient is most likely depleted?
a. Water
b. Protein
c. Glucose
d. Fatty acids
stores after physical activity?
a. Mixed meal taken within 4 hours
b. Mixed meal taken within 30 minutes
c. High-carbohydrate meal taken within 2½ hours
d. High-carbohydrate meal taken within 15 minutes
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training?
a. Glycogen synthesis is maximal beginning 2 hours after training
b. Glycogen synthesis proceeds at an even pace over the next 24 hours
c. Glycogen repletion is enhanced most by eating foods with a high glycemic index
d. Glycogen repletion is enhanced most by eating foods with a low glycemic index
a. quarter hour.
b. half hour.
c. hour.
d. hour and a half.
a. They can store more glycogen
b. They are more efficient at converting fat to glucose
c. They contain less mitochondria due to increased glucose utilization
d. They rely less on fat breakdown and more on glucose oxidation for energy
a. Upon commencing an activity, blood fatty acids rise to provide an immediate source
of fuel
b. Fat that is present within the muscle fiber represents the primary source of energy for
that muscle
c. Athletes who consume a high-fat, low-carbohydrate diet for even one day are at risk
for depleting their glycogen reserves quickly
d. After consumption of a high-fat diet for at least 2 weeks, physical activities are
performed as efficiently as from intake of a high-carbohydrate diet
a. Ribosomes
b. Golgi bodies
c. Mitochondria
d. Cell membranes
approximately how much dietary fat energy?
a. 5-10%
b. 10-15%
c. 20-35%
d. 35-45%
fatty acids?
a. Leptin
b. Glucagon
c. Epinephrine
d. Neuropeptide-Y
a. Fat that is stored closest to the exercising muscle is oxidized first
b. Fat represents the major fuel source during sustained, moderate activity
c. Fat oxidization makes more of a contribution as the intensity of the exercise
increases
d. Fat is burned in higher quantities during short, high-intensity exercises than
prolonged, low-intensity exercises
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a. Fatty acid release from adipose cells directly into muscle cells becomes more
efficient
b. Fatty acid concentrations in the blood rise significantly after the first 20 minutes of
physical activity
c. Fatty acid energy release requires less oxygen on a per-kcalorie basis than does the
use of glucose
d. Fat utilization slows down and liver glucose release rises in response to adaptation of
the body’s hormonal profile
energy from fat?
a. Breathing is easy
b. Training regimen is optimal
c. Balanced diets were ingested
d. High-glycemic index foods were ingested
synthesis?
a. Protein alone
b. Carbohydrate alone
c. Carbohydrate plus fat
d. Carbohydrate plus protein
a. Protein synthesis is inhibited during exercise
b. Protein use as a fuel is lowest in endurance athletes
c. Protein use during physical performance is generally not related to carbohydrate
content of the diet
d. Protein synthesis is increased slightly during exercise but thereafter diminishes by a
like amount to remain in balance
a. Protein is not a major fuel for physical activity
b. Body protein synthesis rates increase about 10% during physical activity
c. Protein contributes 30% more to total fuel used for physical activity than during rest
d. Body protein synthesis rates decline about 30% for several hours after physical
activity
a. Diet
b. The degree of training
c. Exercise intensity and duration
d. Vitamin supplements above the RDA
a. Protein use in endurance events is less than for strength events
b. Protein use for energy is significant in anaerobic strength training
c. Protein contributes up to 10% of total fuel used, which is similar to the resting state
d. Protein contributes approximately the same amount to total energy use on high–
carbohydrate or high-fat diets
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a. Diets high in fat lead to a fall in amino acid utilization for fuel
b. Diets lacking in carbohydrates lead to increased amino acid utilization for fuel
c. Deficiencies of vitamins have no effect on performance provided that all other
nutrients are adequate
d. Deficiencies of minerals have no effect on performance provided that all other
nutrients are adequate
recommended by recognized health organizations?
a. 10-20%
b. 25-35%
c. 50-75%
d. 100–150%
per day are recommended for a female, 50-kg marathon runner?
a. 40–45
b. 50–64
c. 60-70
d. 120–154
a. The need for protein per kg body weight is higher in female athletes than in male
athletes
b. The need for protein is best met by increasing the level to 20-25% of total energy
content of the diet
c. The need for protein in weight lifters and marathon runners may be up to 50-100%
higher than the RDA
d. The need for protein in most athletes generally could not be met from diets meeting
energy requirements but providing only 10% of the energy as protein
per day are recommended for a male, 70-kg strength athlete?
a. 56
b. 112
c. 140
d. 168
that his protein intake is inadequate and asks what type of protein supplement he should
take. You assure him that
a. all high-quality protein drinks are equivalent despite the price differences.
b. the extra protein he needs should be high-quality lean sources of poultry and fish.
c. he most likely already gets more protein from his regular diet than he needs, even for
endurance activity.
d. no sports authority organizations recommend protein intakes greater than the RDA
for endurance athletes.
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Questions for Section 14.3 Vitamins and Minerals to Support Activity
high-intensity physical activity?
a. Some studies show that vitamin E supplements increase exercise-induced oxidative
stress
b. Supplements of vitamin E interfere with protective adaptations to free-radical
formation
c. Some studies find that vitamin E supplements protect against exercise-induced
oxidative stress
d. The benefits of vitamin E supplements on performance occur from immediate intake
right before the event
a. Some studies indicate that vitamin E supplementation for 3 weeks protects against
the development of sports anemia in women
b. Some studies show that vitamin E in high doses seems to protect against exercise–
induced oxidative stress whereas others show the opposite
c. Some studies show that vitamin E supplements improve aerobic performance by 25–
30% in endurance athletes competing outdoors in air-polluted environments
d. Some studies show that high-dose vitamin E intake protects against premature
oxidation of conjugated linoleic acid supplements, which serve as a unique fuel for
strength athletes
energy transformation reactions?
a. Iron
b. Calcium
c. Thiamin
d. Vitamin C
supplements in physical performance?
a. When taken right before an event, they have been shown to benefit performance
b. Moderate amounts have been shown to improve the performance of most elite
athletes
c. Except perhaps for iron, they are needed in high amounts to meet the needs of
athletes exposed to hot and humid weather conditions
d. Except perhaps for iron and vitamin E, supplements are not recommended because
there is no difference in the RDA of physically active people compared with
sedentary people
months of training and competing, her coach sends the team for mandatory physical
examinations and routine blood tests. When Mary got home, she told her mom that she
has sports anemia. Why shouldn’t Mary begin taking iron supplements as a way to treat
this condition?
a. The anemia is not correctible by extra iron intake
b. The anemia is most likely the result of folate deficiency
c. The iron will interfere with creatine phosphate synthesis
d. The iron will not be absorbed well because of the intense work–outs
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a. It requires prolonged treatment
b. It is a temporary condition requiring no treatment
c. It responds to treatment only with high doses of iron
d. It is due primarily to increased iron loss via perspiration
a. It is not a true iron-deficiency anemia
b. It is usually corrected by iron supplementation
c. It is found primarily in over-conditioned athletes
d. It is associated with reduced cardiorespiratory fitness
a. Iron in sweat represents the major route of iron loss from the body
b. Iron losses occur from accelerated destruction of fragile, older blood cells
c. Iron deficiency affects a higher percentage of male athletes than female athletes
d. Sports anemia is successfully treated by increasing dietary iron to levels 2-3 times
the RDA
Questions for Section 14.4 Fluids and Electrolytes to Support Activity
a. Iron
b. Water
c. Glucose
d. Glycogen
a. 2%.
b. 5%.
c. 10%.
d. 12%.
cause a person to collapse?
a. 2
b. 7
c. 15
d. 25
a. fatigue.
b. dizziness.
c. intense thirst.
d. intense sweating.
What would be the approximate energy loss from the evaporation of the sweat?
a. 100 kcal
b. 500 kcal
c. 850 kcal
d. 1200 kcal
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reduction in work capacity of an average 165-pound individual?
a. 1½ liters
b. 3½ liters
c. 6 liters
d. 10 liters
a. fluids.
b. protein.
c. glycogen.
d. electrolytes.
a. it is rarely fatal.
b. it is due, in part, to dehydration.
c. it is caused by heat buildup in the body.
d. its symptoms include headache, nausea, and mental changes.
rubber suit to promote weight loss is at high risk of experiencing
a. ketosis.
b. heat stroke.
c. hypothermia.
d. overhydration.
a. Headache and nausea
b. Euphoria and shivering
c. Confusion and delirium
d. Dizziness and clumsiness
a. The maximum loss of fluid per hour of exercise is about 0.5 liters
b. In cold weather, the need for water falls dramatically because the body does not
sweat
c. Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in
some degree of dehydration
d. Heavy sweating leads to a marked rise in the thirst sensation to stimulate water
intake, which delays the onset of dehydration
activities may be an early sign of
a. heat stroke.
b. dehydration.
c. hypothermia.
d. exertional distress.
a. the trained athlete actually loses fewer electrolytes than the untrained person.
b. replenishment of lost electrolytes in most athletes can be accomplished by ingesting
a regular diet.
c. sweating leads to significant losses of calcium, sulfur, and chromium which can be
replaced by including milk and whole grains in the diet.
d. salt tablet supplements to replace electrolyte losses of sweat are known to cause fluid
retention in the GI tract, irritation of the stomach, and vomiting.
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sports drinks except
a. they may provide a psychological advantage.
b. they are better than water at preventing sodium depletion.
c. they contain a source of fuel, which may enhance performance in endurance events.
d. they have a good taste, which encourages their consumption and ensures adequate
hydration.
fluid to drink during training sessions. Your weight at the beginning of every training
session is 150 pounds. At the end of every training session you weigh 146 pounds. How
many cups of fluid are necessary replenish these losses?
a. 2
b. 4
c. 6
d. 8
a. Multiply body weight (kg) by 1% to determine liters of water loss
b. Multiply duration of activity (min) by body weight (kg) to determine mL of water
loss
c. Subtract air temperature (°F) from body weight (lbs) and then multiply by 5 to
determine mL of water loss
d. Take the difference in body weight (lbs) before and after the event and multiply by 2
to determine cups of water loss
weight lost during an activity?
a. ¼ liter
b. ½ liter
c. 1 liter
d. 2 liters
a. water.
b. sodium.
c. glucose.
d. potassium.
a. they need to replace sodium during the event.
b. they should eat pretzels during the second half of the event.
c. they can easily replace sodium loss by consuming conventional sports drinks during
the event.
d. they are susceptible to hyponatremia if they refrain from adequate sodium intake
during the event.
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a. There is a direct correlation between heat-induced cramps and the amount of sodium
lost in the sweat
b. Sports drinks that contain sodium polymers can more quickly replace sodium losses
from severe sweating
c. The sodium lost through heavy sweating can be easily replaced by consuming any of
the common sports drinks
d. Hyponatremia is more likely to develop when water intake during intense exercise in
hot weather is withheld and salted snacks are consumed
sugar-containing drinks?
a. They supply more energy per gram of carbohydrate
b. They require less digestion and therefore are absorbed faster into the circulation
c. They attract less water in the GI tract and thus allow more water to remain in
circulation
d. They are absorbed much more slowly and therefore provide a more even
carbohydrate load to the body
exercise periods first exceed
a. 15 minutes.
b. 60 minutes.
c. 1½ hours.
d. 3 hours.
a. 1-2%.
b. 5%.
c. 6-8%.
d. 15-20%.
a. 5-10
b. 50-100
c. 250–500
d. 500-1,000
rehydrate?
a. “Sweat” replacers
b. Salt tablets and tap water
c. Diluted juice or cool water
d. Water warmed to body temperature
athletic activity?
a. The carbonic acid inhibits fluid absorption
b. The bubbles induce chronic burping and so inhibit performance
c. The bubbles induce feelings of fullness quickly and so limit fluid intake
d. The carbonic acid promotes gastroesophageal reflux leading to upper GI discomfort
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athletic performance?
a. It is not metabolized in muscle
b. It inhibits glycogen breakdown
c. It inhibits creatine-phosphate synthesis
d. It interferes with ATP synthesis in the liver
a. The oxygen in the water is without benefit
b. Regular use reduces risk for sports anemia
c. The water’s oxygen can more easily traverse the GI tract
d. It increases blood oxygen levels but only for about 15 minutes
Questions for Section 14.5 Diets for Physically Active People
a. Salt tablets
b. Protein powders
c. Nutrient-dense foods
d. Vitamin and mineral supplements
training for a marathon is approximately
a. 2.
b. 4.
c. 8.
d. 12.
a. High-protein, providing 30 kcal per kg body weight
b. Vegetable and fruit juices, providing 100 to 200 kcal
c. High-carbohydrate, low-fiber, providing 300 to 800 kcal
d. High-fiber, providing 200 to 300 kcal and liberal amounts of fluid, which is
beneficially retained by the fiber in the GI tract
following except
a. pasta.
b. beans.
c. breads.
d. potatoes.
a. The fiber delays absorption of fat
b. The fiber interferes with glycolysis
c. The meal crowds out more energy-dense foods
d. The fiber retains water in the GI tract that would otherwise be absorbed
a. Low-protein
b. High-protein
c. Low-carbohydrate
d. High-carbohydrate
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Questions for Section 14.6 Supplements as Ergogenic Aids
a. It may enhance performance of endurance athletes
b. Long-term use adversely affects liver and kidney function
c. It may enhance performance of weight lifters and sprinters
d. It induces short-term weight loss consisting primarily of lean tissue
a. does not seem to increase fat oxidation.
b. enhanced carbohydrate oxidation rate but not fat oxidation.
c. raised muscle carnitine concentration but did not improve performance.
d. promoted retention of amino acids but did not lead to increased muscle mass.
a. Caffeine may enhance short-term, high-intensity performance
b Carnitine supplements appear to increase the concentration of muscle carnitine
c. Conjugated linoleic acid supplements permit longer, more intense workouts in most
athletes
d. Chromium supplements (as chromium picolinate) appear to enhance fat oxidation in
most athletes
a. It stimulates fatty acid release
b. It enhances performance for almost all athletes
c. It raises blood pH to counteract the buildup of lactate
d. It promotes absorption of electrolytes from the intestinal tract
a. Chromium from ginseng shows high bioavailability
b. Athletes may obtain sufficient chromium from green leafy vegetables and legumes
c. Supplements of chromium chloride enhance free fatty acid release but inhibit fatty
acid oxidation
d. Most recent studies on chromium picolinate supplementation show no favorable
effects on strength or lean body mass
a. It slows depletion of muscle glycogen
b. It often induces stomach upset and diarrhea
c. It acts as a physiological and psychological stimulant
d. It is permitted in moderation by the National Collegiate Athletic Association
(NCAA)
a. Caffeine is widely abused by endurance athletes because it cannot be detected by
blood or urine tests
b. Caffeine enhances performance by stimulating glycogen breakdown and increasing
the oxygen-carrying capacity of red blood cells
c. College and national competitions prohibit the use of caffeine in amounts greater
than that present in 5 cups of coffee when consumed within a few hours before
testing
d. The usual side effects of caffeine use such as irritability, headaches, and diarrhea are
delayed or diminished in endurance athletes because of their high metabolic rates
during competition
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a. HMB
b. Creatine
c. Octacosanol
d. Growth hormone
a. Hormones
b. Estrogens
c. Phytonutrients
d. Herbal extracts
a. Excessive use shortens life span
b. Low cost accounts for some of its popularity
c. Excessive use leads to shrinking of internal organs
d. Laboratory tests can differentiate between the naturally occurring form and the drug
form of growth hormone
a. It is now classified as an anabolic steroid.
b. It is synthesized in the body by the thyroid gland.
c. It leads to testicular enlargement and liver atrophy.
d. It reduces free radical formation and slows the aging process but does not enhance
performance.
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Matching
H 457 01. The body’s ability to deal with stress
O 461 02. The capacity of the joints to move with less chance of injury
Q 461 03. Increase in muscle size and strength
L 465 04. A precursor in the formation of a high-energy compound in muscle cells
G 465 05. Required for aerobic metabolism
P 467 06. A chief substance of the Cori cycle that is released by muscles
K 468 07. Depletion of this substance leads runners to experience “hitting the wall”
D 468 08. Recommended amount of carbohydrate as percentage of total energy intake of endurance
athletes
M 469 09. Substance in muscle that serves as a source of energy and water
C 470 10. Number of minutes after starting a physical activity that blood fatty acid concentrations
begin to rise
E 472 11. Suggested protein intake (g per day) for a 70-kg male competitive body builder
T 474 12. Transient condition of low blood hemoglobin in athletes
S 475 13. Early symptoms of this disorder include nausea and stumbling
F 474 14. Number of kcalories expended from evaporation of one liter of sweat
R 475 15. Early symptoms of this disorder are shivering and euphoria
N 475 16. The replacement of fluids during physical activities
A 475 17. Recommended amount of water intake, in cups, for each pound of body weight lost from
physical activity
J 478 18. Stimulant used to enhance performance during exercise
I 478 19. Depressant that promotes fluid losses
B 479 20. Recommended carbohydrate intake, in g/kg body weight, of athletes in heavy training
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Essay
Page(s)
457–459 01. Discuss the physiological and psychological benefits of being physically fit.
458–459 02. Describe at least 5 major benefits associated with being physically fit.
459 03. Define and provide examples of aerobic physical activity, moderate-intensity
physical activity, and vigorous-intensity physical activity.
459 04. What is the meaning and significance of applying the “talk test” to gauge the
intensity of physical activities?
460;461;462 05. Explain the meaning and significance of cardiorespiratory endurance.
461 06. Explain the recommended training procedure (i.e., overload principle) for mastering
the components of fitness.
461 07. Define the progressive overload principle as it applies to physical fitness.
461–462 08. List recommendations for building fitness while minimizing the risk of overuse
injuries.
462–463 09. Discuss the meaning, significance, and practical application of cardiorespiratory
conditioning.
463–464 10. What is meant by a balanced fitness program and how is it best achieved?
464 11. Discuss the theory and application of resistance training.
464 12. In resistance exercise, what is the relationship between repetitions and amount of
weight if the fitness goal is either muscle strength, muscle power, or muscle
emphasis?
464–466 13. Discuss the use of protein, fat, and carbohydrate as fuels during low-, moderate-, and
high-intensity exercise.
465 14. Explain the association of ATP and creatine phosphate in physical performance.
466–468 15. How do diet and the intensity of physical activity affect glycogen storage and use?
467 16. What is the role of lactate in physical activity?
468 17. What happens to the body when glucose stores become depleted from strenuous
activity? How can this depletion be delayed?
468–469 18. Explain the training technique of carbohydrate loading. What are its advantages and
disadvantages?
469–470 19. Describe three factors that influence fat use during physical activity.
469–470 20. Discuss the pros and cons of high-fat diets for athletic performance.
471 21. Describe the changes in protein metabolism that occur during and after physical
activity. What is the role of diet in fostering recovery from muscle stress?
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471–472 22. Compare the protein needs of endurance and strength athletes.
471–472 23. How do diet, activity intensity and duration, and extent of training influence protein
use during physical activity?
473 24. How might supplemental vitamin E adversely affect physically active people?
473 25 Why are supplements of vitamin E thought to benefit people engaged in endurance
activity? What does the evidence actually show?
473–474 26. Discuss the effects of athletic training on iron nutrition, especially in adolescent
females.
474 27. Compare and contrast the characteristics of sports anemia and iron-deficiency
anemia.
474–476 28. Describe the risks for hyperthermia and hypothermia in physically active people.
What is the role of fluid support in prevention and treatment?
474–476 29. Discuss the need for water in maintaining physical performance. What are the
symptoms of dehydration? What are the recommendations for ensuring that the body
is well hydrated prior to an athletic event?
476;477-478 30. Discuss the importance of sodium nutrition for the athlete.
476;477-478 31. Why are athletes at risk for hyponatremia? How can this condition be prevented and
treated?
478–479 32. Why are alcoholic beverages considered poor sources of energy, water, and
electrolytes for athletes?
479–480 33. Describe an appropriate diet for physically active people.
481 34. Discuss optimal composition and timing of pregame and postgame meals.
485 35. Why do many people and especially athletes believe in ergogenic aids?
485;486-488 36. Discuss the use of six dietary substances promoted as aids to enhance athletic
performance.
486–488 37. Discuss the use and abuse of caffeine, carnitine, chromium, and creatine as ergogenic
substances.
487 38. What is known about the ergogenic effects of conjugated linoleic acid?
487–488 39. Discuss the pros and cons of caffeine use in competitive athletic events.
488–489 40. Describe the hazards of using anabolic steroids and human growth hormone as ways
of improving physical performance.