Nutrition and Physical Fitness Flashcards by 💜 Languages

The body’s carbohydrate energy reserve consists of

a. glucose and fructose.
b. sugar and starch.
c. glucose and glycogen.
d. glycogen and fatty acids

glucose and glycogen.

Glucose circulating in the blood and glycogen stores in the muscle cells and liver provide the body’s carbohydrate energy reserve.

A true statement (not a myth) is that

a. use of anabolic steroids can result in sterility.
b. extra protein builds bigger and stronger muscles.
c. vitamin supplements enable the athlete to use more energy.
d. drinking water during exercise causes cramps.

use of anabolic steroids can result in sterility.

The use of anabolic steroids can result in sterility along with other side effects, including premature closure of bone growth, stunting of normal skeletal development, liver injury, accelerated heart disease, and high blood pressure.

In prolonged exercise, nutrient levels fall too low to sustain the body’s continued demands, which results in

a. muscle spasm.
b. muscular dystrophy.
c. muscle fatigue.
d. muscle cramps.

muscle fatigue.

When nutrient reserves become depleted during continuous exercise, the body burns its fuel stores to meet increasing energy demands and requires replenishing. With prolonged exercise, nutrient levels fall too low to sustain the body’s continued demands. Fatigue follows, and exhaustion may result.

The source for short-term energy needs is

a. glycogen.
b. fatty acids.
c. fructose.
d. amino acids.

glycogen.

The source for short-term energy needs is glycogen stored in muscle cells and the liver. For active persons, carbohydrates should contribute approximately 60% to 65% of the daily energy intake. Athletes competing in prolonged endurance events need more carbohydrate (e.g., 6 to 10 g/kg body weight).

The most appropriate pregame meal would be

a. pasta with cream sauce and apple juice.
b. cheese and fruit.
c. cereal with skim milk and orange juice.
d. a bagel with cream cheese and water.

cereal with skim milk and orange juice.

A pregame meal consisting of cereal with skim milk and orange juice would provide high complex carbohydrates, low fat, protein, and fiber and approximately 300 kca

Long-term energy needs are provided by _____ acids.

a. glucose and fatty
b. glycogen and fatty
c. amino acids and fatty
d. glycogen and amino

glucose and fatty

Long-term energy needs are provided by glucose and fatty acids. Fatty acids serve as a fuel source from stored fat tissue. However, the use of fat for energy declines as the exercise intensity increases above approximately 70% VO2 max, at which the point the body becomes more reliant on glucose utilization for immediate energy.

For the body to maintain a high level of steady exercise

a. there must be ample fat stores.
b. there must be sufficient oxygen available to the cells.
c. it must revert to an aerobic phase of metabolism.
d. energy expenditure must decrease.

there must be sufficient oxygen available to the cells.

Sufficient oxygen must be available to cells to maintain a high level of steady exercise. The aerobic capacity depends on two basic factors: (1) the fitness of the lungs, heart, and blood vessels and (2) body composition.

To prepare for an athletic event of high endurance, the proper glycogen-loading process is

a. intensive workouts and very high intake of complex carbohydrates.
b. intensive workouts two to three times a day and high intake of simple carbohydrates.
c. gradual tapering of workouts and increasing carbohydrate intake.
d. gradual tapering of workouts and decreasing carbohydrate intake.

gradual tapering of workouts and increasing carbohydrate intake.

The current practice of glycogen loading or carbohydrate loading has been modified from earlier, more stressful plans and takes place the week before the event. It involves a moderate, gradual tapering of exercise while total carbohydrate intake in the diet is increased.

Dehydration is not affected by

a. surrounding temperature.
b. body fat content.
c. level of fitness.
d. the pregame or pre-exercise state of hydration.

body fat content.

Dehydration can be a serious problem for athletes. Fluid needs depend on the intensity and duration of exercise, surrounding temperature, altitude, humidity, level of fitness, and the pregame state of hydration. It is not affected by body fat content.

The effect of exercise on blood lipoprotein levels is to

a. decrease low-density lipoproteins (LDLs) with no change in high-density lipoproteins (HDLs).
b. increase LDLs and decrease HDLs.
c. decrease HDLs and increase LDLs.
d. increase HDLs and decrease LDLs.

increase HDLs and decrease LDLs.

Exercise raises blood levels of HDLs because HDL carries surplus cholesterol from the tissues to the liver for breakdown and removal from the body. At the same time as surplus is removed, LDL levels decrease.

Aerobic capacity is related to

a. fitness of the heart and lungs.
b. hydration status.
c. hormone levels.
d. environmental temperature and humidity.

fitness of the heart and lungs.

The maximal attainable heart rate for a 30 year old is _____ beats/min.

a. 145
b. 165
c. 180
d. 190

190

Rationale: The maximal attainable heart rate is calculated as Pulse = 220 – Age. In this case 220 – 30 = 190.

Aerobic capacity is expressed in terms of amount of _____ of body weight per minute.

a. water absorbed per kilogram
b. oxygen consumed per kilogram
c. oxygen consumed per pound
d. carbon dioxide produced per kilogram

oxygen consumed per kilogram

It depends on the fitness of the lungs, heart, and blood vessels as well as body composition.

A lower proportion of lean body mass to fat is associated with _____ aerobic capacity.

a. lower
b. greater
c. no effect on
d. a gradual decline in

lower

Body tissues that use more oxygen comprise the lean body mass, which is mainly muscle mass.

The percentage of daily calories from protein should be approximately

a. 5% to 30%.
b. 10% to 30%.
c. 15% to 30%.
d. 20% to 35%.

10% to 30%.

The percentage of daily calories from protein should be approximately 10% to 30% of total calories; the remainder of calories should be provided by carbohydrates and fat.

Excess protein intake is associated with an increase in production of

a. carbon dioxide.
b. heat.
c. nitrogen waste products.
d. calcium.

nitrogen waste products.

Excess protein is associated with an increased production of nitrogen waste products because of the taxing load placed on the kidneys, which can contribute to dehydration.

The calories supplied by fat for a person requiring 2200 kcal should not exceed _____ kcal.

a. 300
b. 450
c. 660
d. 730

660

The percentage of total daily calories supplied from fat should not exceed 25% to 30%. Thus, 2200 kcal  0.30 = 660 kcal.

A major nutrient for energy support in exercise is

a. lean beef.
b. ice cream.
c. oatmeal.
d. spinach.

oatmeal.

A major nutrient for energy support in exercise is carbohydrate, and oatmeal is a good source of carbohydrate.

The percentage of total daily calories from carbohydrate should be approximately

a. 10% to 35%.
b. 20% to 35%.
c. 35% to 55%.
d. 45% to 65%.

45% to 65%.

The percentage of total daily calories from carbohydrate should be approximately 45% to 65%. Fat should supply 25% to 30% of total calories, and the remainder should come from protein.

Vitamins and minerals are important in energy production because

a. they supply a necessary energy source.
b. they speed up energy production.
c. more are needed during exercise.
d. they are needed as cofactors in enzyme reactions.

they are needed as cofactors in enzyme reactions.

Vitamins and minerals are important in energy production as cofactors in enzyme reactions. Increased exercise does not require increased vitamin and minerals.

A meal that can be beneficial if eaten before athletic competition is

a. high in protein and fat.
b. high in protein, low in fat, high in carbohydrate.
c. low in fat, low in protein, high in complex carbohydrate.
d. low in fat, high in protein, high in simple carbohydrate.

low in fat, low in protein, high in complex carbohydrate.

A meal before athletic competition should be low fat, low protein, and high complex carbohydrate and consist of approximately 300 kcal.

The most beneficial rehydration fluid for most types of exercise is

a. diluted sugar water.
b. diluted salt solution.
c. electrolyte solution.
d. water.

water.

Athletes are recommended to drink 6 to 12 oz of fluid every 15 to 20 minutes during athletic events.

The genetic set point for body fat level is _____ exercise.

a. increased by regular
b. decreased by regular
c. unaffected by
d. affected only by daily

decreased by regular

Exercise is beneficial in weight management because it helps regulate appetite, increases the basal metabolic rate, and reduces the genetic fat deposit set point level.

Exercise is beneficial to persons with diabetes because it

a. stimulates insulin secretion.
b. increases the number of insulin receptor sites on cell membranes.
c. reduces the need for glucose.
d. increases the number of cells in the body.

increases the number of insulin receptor sites on cell membranes.

The feeling of well-being after a vigorous workout may be from production of

a. heat.
b. muscle.
c. endorphins.
d. hormones.

endorphins.

Exercise stimulates the production of brain opiates, substances called endorphins. These natural chemicals decrease pain and improve mood, which may include an exhilarating kind of “high.”

The amount of time between a light meal and a competitive event should be

a. 30 to 60 minutes.
b. 1 to 2 hours.
c. 2 to 3 hours.
d. 3 to 4 hours.

3 to 4 hours.

should elapse between a light meal and a competitive event. This schedule gives the body time to digest, absorb, and transform the meal into stored glycogen.

Some fat in the diet is required to provide

a. linoleic and linolenic acids.
b. sufficient energy for all activities.
c. cholesterol for endogenous needs, such as steroid hormone production.
d. adequate body fat store.

linoleic and linolenic acids

Some fat in the diet is needed to provide essential fats for the body to function properly.

A mineral that female and adolescent athletes might require in increased amounts is

a. sodium.
b. magnesium.
c. calcium.
d. iron.

Stretching before exercise is important to

a. prevent stress or injury.
b. warm up joints.
c. release glycogen stores.
d. reduce fatigue.

prevent stress or injury.

Stretching is important to prevent stress or injury to the body. Time to cool down afterwards also is necessary.

Exercise – the low-down on hydration

Fluids keep your body hydrated; without them your body won’t function at its best.

If you don’t drink enough fluid:

• Your body temperature and heart rate may rise. When the total amount of water in your body is below the normal level (hypohydration) your body can’t properly regulate heat.
• You may feel more fatigued than usual.
• You may not be able to think clearly – your motor control, decision-making abilities and concentration may be impaired.
• Your body’s functions may slow down – this includes gastric emptying, so you may feel uncomfortable in your stomach.
• Your performance in sport or exercise may not be as good as it could be. The impact is even worse when you’re active and dehydrated in hot conditions.

The simple solution is, of course, to drink enough fluids when you exercise. Make fluid replacement a priority when you’re physically active.

Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It’s all about sufficient hydration.

What hydration means

The amount of water you need depends on a range of factors, such as climatic conditions, your health, your clothing, your exercise intensity and duration. So, being well hydrated will differ per person and situation.

As a guide, you probably need more fluid if:

• you sweat heavily
• you have certain medical conditions, such as diabetes or heart disease
• you have cystic fibrosis, which means you have a high concentration of sodium in your sweat
• you are using a medication that can act as a diuretic, causing your body to lose more fluid
• you have a bigger body size
• you are fit (fitter people tend to sweat more and earlier in their exercise)
• you are doing vigorous exercise
• you are active in hot or humid conditions.

Thirst isn’t the best indicator that you need to drink. In fact, if you feel thirsty, you are probably already dehydrated.

A good test of dehydration is the colour of your urine. If it’s pale and clear it means you’re well hydrated.

The darker it is, the more fluid you need to drink.

Another sign of dehydration is a lack of sweat during vigorous activity, when you expect to sweat. No sweating is a sign that you’re both dehydrated and probably suffering heat exhaustion.

What dehydration means

Dehydration occurs when your body’s water content is too low. Here are some body signals that indicate you haven’t had enough fluid:

• headaches
• fatigue
• mood changes
• slow reaction times
• dry nasal passages
• dry or cracked lips
• dark coloured urine
• muscle cramps
• weakness
• confusion
• hallucinations.

If you experience any of these symptoms, you may need to increase your fluid intake.

If you don’t rehydrate, your physical and mental performance is likely to be affected. A loss of fluid equal to two percent of body mass (for example a 1.4 kg loss in a 70 kg person) is enough to cause a detectable decrease in performance. A loss of fluid equal to more than two percent means you risk nausea, vomiting, diarrhoea and other gastro-intestinal problems.

It’s not possible to train your body to handle dehydration, so don’t delay fluid replacement to ‘get used to dehydration’. When you need water, you need it.

Sweat and dehydration

When you exercise, your body sweats as it tries to return to its optimal temperature. As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid.

You need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you’ll reduce the risk of heat stress, maintain normal body function, and maintain performance levels. The general rule is: if you’re sweating, you need to be drinking fluids.

It is possible to drink too much during exercise. Over-hydration, in rare but severe cases, can lead to death. To avoid over or under-hydration, it can be useful to know your sweat rate. That way, you can work out exactly how much you should be drinking. You can , talk to your GP or an accredited sports dietitianExternal Link for a fluids plan.

To work out your sweat rate:

• Empty your bladder.
• Weigh yourself in minimal clothing, as close to the start of exercise as possible (this is your initial weight).
• Record the ambient temperature.
• Do your exercise session.
• Record the volume of any fluid you consume during your exercise session (fluid).
• Estimate (or measure!) urine losses during your exercise session (urine).
• Weigh yourself again at the end of your session, in the same clothing as before – be sure to towel off any excess sweat from your body first (this is your final weight).
• Your weight change during exercise, plus any fluids consumed, minus any urine losses, reflects your total fluid loss for that session. To work this out:
  • Subtract your final weight from your initial weight.
  • Add the weight of fluid (in kg) that you consumed while exercising.
  • Subtract the weight of fluid (in kg) you lost through urination.
  • To make this into an hourly rate, divide it by the number of hours you spent exercising.

Sweat rate (L/hr) = [initial weight (kg) – final weight (kg) + fluid (kg*) – urine (kg)] / time (hrs) (*One litre of water or urine is equivalent to one kilogram.)

Remember, this is your sweat rate when exercising at a particular ambient temperature. Your sweat rate will change with the temperature, so it can be useful to measure your sweat rate at different times of the year.

What to drink when exercising

Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too.

Water boasts a huge list of benefits. It’s natural, free, readily available, contains no kilojoules, and contains fluoride, which is good for your teeth.

About sports drinks

Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise. Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes (see the Australian Dietary GuidelinesExternal Link). However, sports drinks can be high in sugar, so consume them only if necessary.

Remember that fruit and vegetables contain a high proportion of water, so a fruit snack (such as oranges) can help your fluid replacement.

What not to drink when exercising

Some fluids are not recommended when exercising:

• Avoid cordial, soft drink or juice. These are usually high in carbohydrates and low in sodium.
• Avoid caffeine, which can be a diuretic (which means it makes you pass more urine, and therefore lose more fluid).

How much to drink after exercising

To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising. Don’t do this all in one go. Spread it over the next two to six hours.

You need to drink more fluid than you lost while exercising because you continue to lose fluid through sweating and urination for some time after you have finished your session.

Where to get help

• Your GP (doctor)
• Accredited sports dietitianExternal Link
• Australian Sports CommissionExternal Link
• Kidney Health AustraliaExternal Link Tel. 1800 454 363

5 signs of dehydration, not including thirst

Ancient wisdom “If you’re thirsty, you’re already dehydrated!” is still controversial among experts, but one thing is for sure: thirst is far from the only signal that your body urgently needs water.

Francesca Hotchin/unsplash.com

When the weather is hot, no one forgets to treat themselves to refreshing water; however, we are even more at risk when it gets cooler. Here are five signs—besides obvious thirst—of impending (or already present) dehydration.

Contents of the article

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Muscle spasms

When you lose fluid, nerve signals from your brain to your muscles don’t travel as well, explains Dr. Robert Segal, founder of the Manhattan Heart Center. Therefore, it begins to reduce muscles, especially in the legs.

In addition, when you exercise actively and lose fluid, electrolyte imbalances such as sodium and potassium occur in your muscles. This not only increases the likelihood of cramps, but can also exacerbate pain the next day after training.

Craving for sweets

According to Dr. Segal, organs like the liver use water to do their job. One of these tasks is to release glycogen, the molecule that stores sugar.

“If the liver doesn’t get fluid, it can’t release glucose and other energy stores,” he says. “Then what does the brain do?” Whispers to you that all sweets are simply delicious.

So cravings for things like desserts or drinks with sugar can be a sign of dehydration.

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Dizziness

Part of the job of hydration is to regulate blood volume, which affects blood pressure. With a lack of fluid, pressure drops, and this can lead to weakness and dizziness, explains Dr. David Gruner, a specialist in vascular surgery.

He adds that dehydration also affects the vestibular apparatus, which is responsible for maintaining balance. Therefore, in addition to dizziness from a decrease in pressure, you may even feel nausea due to imbalance.

Rare trips to the toilet

When nothing comes in, nothing comes out. If you’ve significantly depleted your fluid stores, a decrease in urination frequency will be a serious sign, says Dr. Albert Ahn, an internal medicine specialist.

“If you normally go to the bathroom every three to four hours, and now only go to the bathroom every eight to ten hours, then you’re probably dealing with some degree of dehydration,” he says.

This can be especially dangerous because it means your body is not getting rid of toxins as quickly as it should. For example, the formation of kidney stones is also associated with dehydration.

And Long Sitting There

Hydration helps every part of your digestive system, from keeping your intestines lubricated and elastic to stool formation.

According to family therapist Heather Bartlett, without enough water, you will become constipated.

This situation can not only be somewhat frustrating, but also lead to the development of symptomatic hemorrhoids due to too much tension. Isn’t this the best advertisement for water?

See also:

Can you become dehydrated if you drink too much coffee?

What will happen to the body if you drink little water: try to guess the non-obvious sign of this, and then find out the exact answer

Dr. Tazina told how dehydration affects our health

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Irina Nevinnaya

Headaches can be associated with a lack of water in the body. – Serafima Tazina, professor of the Department of Therapy at the Institute of Vocational Education of the Sechenov University of the Russian Ministry of Health, told Rossiyskaya Gazeta about this.

“Water is essential for life. Without it, people can only survive for a few days,” explained Dr. Tazina. “Water makes up 75% of body weight in infants and up to 55% in the elderly: it is necessary to maintain the life of cells, tissues and organs.”

The doctor explained that the body regulates the water balance very precisely: the loss of 1% of water in the body is usually compensated within 24 hours.

How much water do you need

“On average, an adult with a sedentary lifestyle should get 1.5 liters of water per day, but its daily requirement may vary depending on age, lifestyle and comorbidities,” explains Professor Tazina .

The concept of “water” includes its various types: soft and hard, spring and well, carbonated, mineral and distilled. We also get water, which is formed from food. “For example, apples, grapes or carrots contain 80-90% liquid, ready-made pasta and chicken breast – 60-70%, pizza – 40-50%, and even bakery products from 20 to 40%,” she noted. expert.

Is it possible to focus on the feeling of thirst? not to quench thirst, but as components of everyday food (for example, soup, milk) or drinks (tea, coffee), – explains Seraphim Tazina. – On the one hand, this method of replenishing fluid is useful, as it allows you to restore water loss before “how dehydration will occur. On the other hand, using liquids other than water can lead to high calorie intake and weight gain. Drinks can also be used to cool down in warm weather and warm up in cold weather.”

Lack of thirst can be deceptive

“The response to thirst differs between young and old people, which studies show is due to changes in regulatory mechanisms with age. In response to lack of fluid in the body, older people often drink less water and even drinks which they like. Therefore, in order to prevent dehydration, they need to learn to regularly drink a small amount of fluid. But just a small amount, – emphasizes the professor. – This is due to the presence of diseases of the cardiovascular system in the elderly, for example, such as arterial hypertension, heart failure, in which a large amount of fluid drunk leads to an increase in blood pressure, an increase in edema and shortness of breath.

What is affected by lack of water

– Dehydration can affect cognitive function, which is especially noticeable in children, the elderly, people in hot climates, actively involved in sports. Concentration, short-term memory, arithmetic abilities may decrease, perception and psychomotor skills may change.

– Lack of water and dehydration lead to headaches. With an increase in the amount of liquid by 1.5 liters. per day, the intensity and duration of pain decrease, but no significant effect on the frequency of attacks was found. The ability of water to reduce or prevent headaches in the wider population also remains unknown.

– One of the most common myths about water consumption is its association with improved skin or complexion.