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Module 1 (Chapters 1-3)

Quiz yourself by thinking what should be in each of the black spaces below before clicking on it to display the answer.
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Question
Answer
Name the 5 components of Health Related Fitness   show
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show Sedentary Death Syndrome  
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show 150 mins mod or 75 min vig. of aerobic activity/week and RT at least twice working on all major muscle groups/week  
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Resting, Moderate and Vigorous exercise intensity levels in METs   show
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show Ingestion, digestion, absorption, transport and metabolism  
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Defined as the substance within food that performs psychological or biochemical functions in the body   show
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show Carbs, fats, proteins, water, vitamins, minerals  
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Primary sources of providing energy for metabolism   show
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show Protein  
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show Consume in moderation and combine w/ exercise  
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show Healthy Prudent Diet  
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What types of foods are rich in carbs and fibers according to HPD?   show
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What are the fat recommendations according to the HPD?   show
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show Strength, power, speed, endurance and sport specific motor skills  
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show Promote health, promote adaptations to training, recover quickly and perform optimally  
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show Carbs- Not enough and Bad Fats- Too much  
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What aspects of food intake can be modified in order to optimize performance?   show
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Techniques or substances used to enhance performance beyond training   show
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What aspects of fitness are nutritional ergogenic aids intended to improve?   show
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show Increase absorption, storage and utilization during exercise  
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Why would an athlete use a protein supplement?   show
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show Nutrient deficiencies  
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show Nutritional Quackery  
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Promising good quick improvement, sponsored by star athletes, promise the impossible or studies based off a single study are generally good indicators of what?   show
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show Epidemiological Research  
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What types of research provide strong evidence of findings?   show
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show Leisure Time Physical Activity (LTPA)  
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show Thermogenesis (TEF)  
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show Glycogen  
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A supplement or nutrient that has proven to be beneficial   show
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show Essential nutrients  
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show Macronutrients (Carbs, proteins, fats and water)  
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show Micronutrients (Vitamins and Minerals)  
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show 1. Amount that prevents nutrient deficient disease 2. Amount that may reduce risk of health problems 3. Amount that may increase health risks  
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Part of the Dietary Reference Intake, this recommends the avg daily intake to meet nearly all nutrient intake requirements for healthy individuals   show
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show Acceptable Macronutrient Distribution Range (AMDR)  
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show UL (Tolerable Upper Intake Level)  
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show Support muscle growth/development, regulate metabolic processes and provide adequate energy for weight control  
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show 45-65% (Grains, Veggies, Fruits)  
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AMDR for fats and their primary sources   show
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show 10-12% (Up to 35% for athletes and adolescents) (Plant sources, fish, poultry, lean meats and dairy products)  
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This system provides groups of food that contain similar amounts of cals, carbs, fats and proteins that can be used to create a balanced diet for all individuals   show
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show Nutrient Density  
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Sugar should account for what % of your DV?   show
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The primary deficiency concern for vegetarians?   show
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show Less nutrient dense and not all plants contain essential AA  
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show Natural-plant foods  
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show Daily Value (DV)  
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An illness onset by food intake that occurs 24 hours after consumption and can result in a temperature spike   show
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An illness onset by food intake that occurs hours after consumption and does not result in a temperature spike   show
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show Add flavor, enhance color, improve texture and preserve food  
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Dietary guidelines almost all athletes should follow that will provide adequate nutrient intake   show
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Seen when the body makes adjustments in its energy systems during training to become more effective   show
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Composition and timing of precompetition meal in order to provide adequate energy in blood and muscles for prolonged exercise performance   show
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Post-competition meal to promote recovery   show
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show Sports Drinks  
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show Iron  
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show Fat  
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According to Atkins Diet, which nutrient is low in fiber (thus allows high consumption without getting full) and is absorbed quickly which leads to increased BS and insulin response, where the insulin turns calories into fats   show
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According to Atkins Diet, which nutrient is high in fiber (thus fills you up before intake of too many cals) and has a slow absorption rate so it avoids a rise in BS   show
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show Omega 3's  
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show Atkins Diet  
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An optimal diet is low/high in which type of carbs?   show
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This method measures PA levels based on the amount of oxygen consumed   show
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The most common measure of energy, equal to 1 g raising the temp of 1 g of water 1 degree C   show
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show ATP  
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The largest amounts of energy in the body are which nutrient and in what form are they stored?   show
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Energy system for immediate use of energy, used for 1-10 sec. of max anaerobic power because it does not use oxygen to produce ATP   show
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Energy system used to replenish ATP with glucose for 30-120 seconds of anaerobic exercise   show
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The use of oxygen for glucose replenishment of ATP   show
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show Lactic Acid  
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show Oxygen Energy (Aerobic) System  
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Use of oxygen to transform fats into ATP to be used as energy production at lower intensities of exercise   show
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Constructive metabolism that builds up muscle   show
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Destructive metabolism that breaks down complex body components into simpler ones   show
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Defined as how rapidly the body uses its energy stores   show
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Energy needed to support organ activity in a resting state, accounts for 40-50% of TDEE   show
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show RMR  
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show Slow Twitch  
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show Fast-Twich  
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The point at which metabolism shifts to the use of Lactic Acid Energy System during exercise   show
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The highest amount of oxygen consumed during exercise, used to measure EE during exercise   show
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Defined as intense training w/ short recovery period that leads to physical and mental illness   show
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show Fats  
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