Chapter 12 Flashcards Preview

Nutrition Final Exam > Chapter 12 > Flashcards

Flashcards in Chapter 12 Deck (25)
Loading flashcards...
1

Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?

A low basal metabolic rate, acquired through genetic material

2

IF one desires to gain weight, one should adhere to all of the following guidelines EXCEPT

Calculate your average energy needs weekly

3

The number of times you perform a specific exercise is referred to as

Repetitions

4

To train for strength you should combine _____ resistance with a _____ number of repetitions.

High; low

5

The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the _____ method.

Eccentric

6

A reasonable weight gain goal during the early stages of resistance-training would be _____ pounds of muscle per week.

0.5-1.0

7

When considering the different type of programs utilized for gaining weight, which of the following is true?

Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength

8

Resistance-training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit?

It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and imrpoved glucose metabolism

9

How many Calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program?

400-500

10

Which of the following is true for a high-Calorie diet?

To gain weight wisely, one needs to eat healthful foods, but in greater amounts.

11

Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size?

Rapid hyperplasia

12

Which of the following would be the least likely dietary recommendation for somone trying to gain weight in lean muscle mass?

Consume plenty of drinks with caffeine, like soda and coffee

13

To gain one pound of muscle weight per week on a weight-training program, an
individual might need an additional 14 grams of protein per day above the RDA, in
addition to increased Calories. Which of the following would not supply at least that
amount of protein daily?

1 glass of orange juice, 2 slices of toast, and 1 banana

14

Which of the following statements is false relative to post-exercise nutrition?

Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis

15

Which of the following is a high-quality protein?

All the above are high-quality proteins

16

T/F

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.

True

17

T/F

The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised.

True

18

T/F

Muscle protein synthesis occurs for up to twenty-four hours after a single bout of heavy resistane exercise.

True

19

T/F

Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.

False

20

T/F

Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for females to help prevent osteoporosis later in life.

True

21

T/F

Resistance-training should be avoided by the elderly.

False

22

T/F

In order to meet the needs of a weight-gaining program, protein, or amino acid supplementation is generally necessary.

False

23

T/F

For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.

True

24

T/F

For athletes, timing of protein intake may be an important consideration. Research
reviews indicate evidence increasingly supports the conclusion that consumption of
protein in close temporal proximity to the performance of resistance exercise promotes
greater muscular hypertrophy.

True

25

T/F

Research findings suggest that protein quality may be an important consideration in
promoting muscular hypertrophy with resistance training. For example, some research
indicates that whey protein is better able to support muscle protein synthesis than is soy
protein, and the practice of consuming high-quality proteins after exercise should lead to
greater hypertrophy.

True