Ch. 16: Nutrition + Fitness

Question 1

Adults should do at least ___minutes/week of moderate-intensity, or __minutes/week of vigorous-intensity aerobic physical activity.

Answer 1

150 min/week moderate-intensity

75 min/week vigorous-intensity

Question 2

What does strength training improve?

Answer 2

Muscle strength, muscle endurance, body composition

Question 3

What are the benefits of exercise?

Answer 3

Improves:
-bone health
-immune health
-body composition
-mental well-being
-sleep

Reduces risk of:
-cardiovascular disease
-some cancers

Question 4

What does cardiorespiratory exercise improve?

Answer 4

cardiorespiratory endurance
body composition

Question 5

Stretching improves

Answer 5

flexibility

Question 6

What does a successful physical fitness program look like?

Answer 6

Incorporates all 5 aspects of exercise

performed consistently

tailored to the individual

enjoyable activities

Question 7

_____are the primary energy source during high intensity exercise

____ is the primary source during low/moderate intensity exercise

Answer 7

Carbohydrates

Fat

Question 8

____ is primarily used to build and repair muscle

Answer 8

Protein

Question 9

_____ is a strategy athletes use to build muscle glycogen stores

Answer 9

Carbohydrate loading

Question 10

for Protein, the RDA of a healthy adult is ___ g/kg

Answer 10

0.8

Question 11

The protein recommendations for endurance athletes are ____ g/kg

Answer 11

1.2-1.4 g/kg

Question 12

The protein recommendations for individuals’ strength training is ______g/kg

Answer 12

1.6-1.7 g/kg

Question 13

_____ are optimal before exercise and shortly after exercise

Answer 13

Carbohydrates and proteins

Question 14

Simple carbohydrates are beneficial during ____

Answer 14

exercise

Question 15

Adequate fluid intake optimizes performance and prevents____ and ____ imbalances

Answer 15

dehydration
electrolyte