Nutrition Ch. 10 – Flashcards
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The health benefits of being physically active include all of the following except:
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reducing the amount of sleep needed each day.
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Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?
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perform muscle-strengthening activities of moderate to high intensity 2 or more days a week
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The Academy of Nutrition and Dietetics (American Dietetic Association) recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.
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1.2 - 1.4
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A 70-year-old woman wants to begin a weight training program. What advice would you give her?
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it would be a good way to improve her bone density
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A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?
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10 cups
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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.
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83 - 117
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The first symptom of dehydration (besides thirst) is:
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fatigue.
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During exercise lasting less than an hour, the optimal beverage for replacing fluid loss is:
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cool water.
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Why would you tell someone not to drink alcohol before engaging in an athletic event?
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because it is a diuretic, because it impairs temperature regulation
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The term ergogenic:
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implies that the product has special work-enhancing powers, is associated with supplements claimed to benefit athletes
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A competitive world-class skier needs advice on fluid intake during training, competition, and recovery. What should be recommended?
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she should drink fluids with carbohydrate added to replenish glycogen stores
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A varsity sprinter is considering taking caffeine pills before his competition to help his performance. What information would you give him?
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he needs to be aware that sport governing bodies prohibit high doses of caffeine
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For athletic performance, the diet should consist of all of the following except:
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supplements high in protein.
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Protein is needed by the body to support an exercise program because of its role in:
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repairing muscle tissue after exercise.
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Sports drinks offer some advantages over water for athletes who:
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need to replenish electrolytes, need a source of carbohydrate during exercise
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To prevent hyponatremia during prolonged events, athletes should:
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favor sports drinks over water.
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Which of the following would not be appropriate as part of a pregame breakfast meal?
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high-fiber cereal with low-fat milk
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Strategies which help endurance athletes maintain their blood glucose concentrations for as long as they can include:
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eating a high-carbohydrate diet regularly, taking in glucose during endurance activities
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Sports anemia:
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is a normal adaptation to endurance training, is temporary
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What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?
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she needs to have medical testing of her blood iron values first to see if she needs it
