| Preface |
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xv | |
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Chapter One Introduction to Nutrition for Health, Fitness, and Sports Performance |
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1 | (35) |
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2 | (2) |
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4 | (2) |
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How are health-related fitness and sports-related fitness different? |
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4 | (1) |
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What are the basic principles of exercise training? |
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4 | (2) |
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Exercise and Health Promotion |
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6 | (2) |
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How does exercise enhance health? |
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6 | (2) |
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Physical Activity Guidelines |
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8 | (5) |
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Key principles for developing physical activity programs |
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8 | (2) |
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Are Americans meeting physical activity guidelines? |
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10 | (1) |
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10 | (1) |
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Can too much exercise be harmful to my health? |
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11 | (2) |
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13 | (4) |
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13 | (1) |
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What is the role of nutrition in health promotion? |
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13 | (1) |
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Do most Americans eat right? |
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14 | (1) |
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What are some general guidelines for healthy eating? |
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15 | (1) |
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Are there additional health benefits when both exercise and diet habits are improved? |
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16 | (1) |
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Sports-Related Fitness: Exercise and Nutrition |
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17 | (4) |
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What is sports-related fitness? |
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17 | (1) |
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What is sports nutrition? |
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18 | (1) |
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Is sports nutrition a profession? |
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18 | (1) |
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Are athletes today receiving adequate nutrition? |
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19 | (1) |
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Why are some athletes malnourished? |
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20 | (1) |
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How does nutrition affect athletic performance? |
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20 | (1) |
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What should athletes eat to help optimize sport performance? |
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21 | (1) |
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Ergogenic Aids and Sports Performance: Beyond Training |
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21 | (3) |
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What is an ergogenic aid? |
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21 | (1) |
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Why are nutritional ergogenics so popular? |
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22 | (1) |
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Are nutritional ergogenics effective? |
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22 | (1) |
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Are nutritional ergogenics safe? |
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23 | (1) |
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Are nutritional ergogenics legal? |
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23 | (1) |
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Where can I find more detailed information on sports supplements? |
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24 | (1) |
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Nutritional Quackery in Health and Sports |
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24 | (4) |
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What is nutritional quackery? |
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24 | (1) |
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Why is nutritional quackery so prevalent in athletics? |
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25 | (1) |
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How do I recognize nutritional quackery in health and sports? |
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26 | (1) |
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Where can I get sound nutritional information to combat quackery in health and sports? |
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26 | (2) |
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Research and Evidence-Based Recommendations |
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28 | (4) |
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What types of research provide valid information? |
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28 | (2) |
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Why do we often hear contradictory advice about the effects of nutrition on health or physical performance? |
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30 | (1) |
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What is the basis for the dietary recommendations presented in this book? |
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30 | (1) |
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How does all this relate to me? |
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31 | (1) |
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32 | (1) |
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Review Questions---Multiple Choice |
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32 | (1) |
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Critical Thinking Questions |
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33 | (1) |
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33 | (3) |
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Chapter Two Healthful Nutrition for Fitness and Sport |
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36 | (40) |
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37 | (1) |
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Essential Nutrients and Recommended Nutrient Intakes |
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38 | (4) |
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What are essential nutrients? |
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38 | (1) |
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What are nonessential nutrients? |
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39 | (1) |
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How are recommended dietary intakes determined? |
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39 | (3) |
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The Balanced Diet and Nutrient Density |
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42 | (6) |
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42 | (1) |
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What foods should I eat to obtain the nutrients I need? |
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42 | (1) |
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What is the MyPlate food guide? |
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42 | (2) |
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How are the Exchange System and carbohydrate counting used in meal planning? |
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44 | (1) |
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What is the key-nutrient concept for obtaining a balanced diet? |
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45 | (1) |
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What is the concept of nutrient density? |
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46 | (1) |
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Will using the MyPlate food guide guarantee me optimal nutrition? |
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47 | (1) |
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Healthful Dietary Guidelines |
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48 | (5) |
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What is the basis underlying the development of healthful dietary guidelines? |
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48 | (1) |
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What are the recommended dietary guidelines for reducing the risk of chronic disease? |
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48 | (5) |
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53 | (5) |
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What types of foods does a vegetarian eat? |
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53 | (1) |
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What are some of the nutritional concerns with a vegetarian diet? |
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53 | (1) |
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Is a vegetarian diet more healthful than a nonvegetarian diet? |
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54 | (2) |
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How can I become a vegetarian? |
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56 | (1) |
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Will a vegetarian diet affect physical performance potential? |
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56 | (2) |
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Consumer Nutrition---Food Labels and Health Claims |
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58 | (5) |
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What nutrition information do food labels provide? |
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58 | (1) |
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How can I use this information to select a healthier diet? |
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59 | (1) |
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What health claims are allowed on food products? |
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60 | (1) |
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What are functional foods? |
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61 | (2) |
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Consumer Nutrition---Dietary Supplements and Health |
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63 | (2) |
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What are dietary supplements? |
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63 | (1) |
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Will dietary supplements improve my health? |
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63 | (1) |
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Can dietary supplements harm my health? |
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64 | (1) |
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Healthful Nutrition: Recommendations for Better Physical Performance |
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65 | (7) |
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What should I eat during training? |
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66 | (1) |
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When and what should I eat just prior to competition? |
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66 | (2) |
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What should I eat during competition? |
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68 | (1) |
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What should I eat after competition? |
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68 | (1) |
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Should athletes use commercial sports foods? |
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68 | (1) |
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How can I eat more nutritiously while traveling for competition? |
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69 | (1) |
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How do gender and age influence nutritional recommendations for enhanced physical performance? |
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70 | (2) |
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72 | (1) |
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Review Questions---Multiple Choice |
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72 | (1) |
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Critical Thinking Questions |
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73 | (1) |
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73 | (3) |
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Chapter Three Human Energy |
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76 | (35) |
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77 | (1) |
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77 | (6) |
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77 | (1) |
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What terms are used to quantify work and power during exercise? |
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78 | (1) |
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How do we measure physical activity and energy expenditure? |
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78 | (3) |
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What is the most commonly used measure of energy? |
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81 | (2) |
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83 | (5) |
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How is energy stored in the body? |
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83 | (1) |
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What are the human energy systems? |
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84 | (3) |
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What nutrients are necessary for operation of the human energy systems? |
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87 | (1) |
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Human Energy Metabolism during Rest |
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88 | (3) |
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88 | (1) |
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What factors account for the amount of energy expended during rest? |
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88 | (1) |
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What effect does eating a meal have on the metabolic rate? |
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88 | (1) |
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How can I estimate my daily resting energy expenditure (REE)? |
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89 | (1) |
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What genetic factors affect my REE? |
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89 | (1) |
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How do dieting and body composition affect my REE? |
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90 | (1) |
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What environmental factors may also influence the REE? |
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90 | (1) |
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What energy sources are used during rest? |
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90 | (1) |
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Human Energy Metabolism during Exercise |
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91 | (10) |
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How do my muscles influence the amount of energy I can produce during exercise? |
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91 | (1) |
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What effect does muscular exercise have on the metabolic rate? |
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92 | (1) |
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How is energy expenditure of the three human energy systems measured during exercise? |
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92 | (1) |
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How can I convert the various means of expressing exercise energy expenditure into something more useful to me, such as kcal per minute? |
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93 | (2) |
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How can I tell what my metabolic rate is during exercise? |
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95 | (1) |
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How can I determine the energy cost of my exercise routine? |
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95 | (1) |
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What are the best types of activities to increase energy expenditure? |
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96 | (1) |
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Does exercise affect my resting energy expenditure (REE)? |
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97 | (1) |
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Does exercise affect the thermic effect of food (TEF)? |
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98 | (1) |
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How much energy should I consume daily? |
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98 | (3) |
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Human Energy Systems and Fatigue during Exercise |
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101 | (7) |
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What energy systems are used during exercise? |
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101 | (1) |
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What energy sources are used during exercise? |
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102 | (1) |
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What is the "fat burning zone" during exercise? |
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103 | (1) |
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104 | (1) |
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What causes acute fatigue in athletes? |
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105 | (1) |
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How can I delay the onset of fatigue? |
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106 | (1) |
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How is nutrition related to fatigue processes? |
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106 | (2) |
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108 | (1) |
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Review Questions---Multiple Choice |
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108 | (1) |
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Critical Thinking Questions |
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109 | (1) |
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109 | (2) |
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Chapter Four Carbohydrates: The Main Energy Food |
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111 | (50) |
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112 | (1) |
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112 | (4) |
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What are the different types of dietary carbohydrates? |
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112 | (2) |
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What are some common foods high in carbohydrate content? |
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114 | (1) |
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How much carbohydrate do we need in the diet? |
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115 | (1) |
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116 | (8) |
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How are dietary carbohydrates digested and absorbed and what are some implications for sports performance? |
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116 | (1) |
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What happens to the carbohydrate after it is absorbed into the body? |
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117 | (1) |
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What is the metabolic fate of blood glucose? |
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118 | (3) |
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How much total energy do we store as carbohydrate? |
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121 | (1) |
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Can the human body make carbohydrates from protein and fat? |
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122 | (1) |
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What are the major functions of carbohydrate in human nutrition? |
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122 | (2) |
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Carbohydrates for Exercise |
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124 | (16) |
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In what types of activities does the body rely heavily on carbohydrate as an energy source? |
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124 | (1) |
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Why is carbohydrate an important energy source for exercise? |
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124 | (1) |
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What effect does endurance training have on carbohydrate metabolism? |
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125 | (1) |
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How is hypoglycemia related to the development of fatigue? |
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125 | (2) |
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How is lactic acid production related to fatigue? |
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127 | (1) |
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How is low muscle glycogen related to the development of fatigue? |
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127 | (2) |
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How are low endogenous carbohydrate levels related to the central fatigue hypothesis? |
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129 | (1) |
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Will eating carbohydrate immediately before or during an event improve physical performance? |
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130 | (3) |
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When, how much, and in what form should carbohydrates be consumed before or during exercise? |
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133 | (4) |
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What is the importance of carbohydrate replenishment after prolonged exercise? |
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137 | (1) |
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Will a high-carbohydrate diet enhance my daily exercise training? |
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138 | (2) |
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140 | (5) |
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What is carbohydrate, or glycogen, loading? |
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140 | (1) |
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What type of athlete would benefit from carbohydrate loading? |
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140 | (1) |
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How do you carbohydrate load? |
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141 | (1) |
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Will carbohydrate loading increase muscle glycogen concentration? |
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142 | (1) |
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How do I know if my muscles have increased their glycogen stores? |
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143 | (1) |
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Will carbohydrate loading improve exercise performance? |
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143 | (1) |
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Are there any possible detrimental effects relative to carbohydrate loading? |
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144 | (1) |
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Carbohydrates: Ergogenic Aspects |
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145 | (2) |
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Do the metabolic by-products of carbohydrate exert an ergogenic effect? |
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145 | (2) |
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Dietary Carbohydrates: Health Implications |
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147 | (6) |
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How do refined sugars and starches affect my health? |
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147 | (1) |
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Are artificial sweeteners safe? |
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148 | (1) |
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Why are complex carbohydrates thought to be beneficial to my health? |
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149 | (1) |
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Why should I eat foods rich in fiber? |
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150 | (2) |
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Do some carbohydrate foods cause food intolerance? |
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152 | (1) |
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153 | (1) |
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Review Questions---Multiple Choice |
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154 | (1) |
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Critical Thinking Questions |
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155 | (1) |
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155 | (6) |
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Chapter Five Fat: An Important Energy Source during Exercise |
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161 | (49) |
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162 | (1) |
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162 | (7) |
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What are the different types of dietary fats? |
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162 | (1) |
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162 | (1) |
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What are some common foods high in fat content? |
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163 | (1) |
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How do I calculate the percentage of fat kcal in a food? |
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164 | (1) |
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What are fat substitutes? |
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165 | (1) |
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166 | (1) |
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What foods contain cholesterol? |
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166 | (1) |
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166 | (1) |
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What foods contain phospholipids? |
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167 | (1) |
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How much fat and cholesterol do we need in the diet? |
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167 | (2) |
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169 | (5) |
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How does dietary fat get into the body? |
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169 | (1) |
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What happens to the lipid once it gets in the body? |
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169 | (1) |
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What are the different types of lipoproteins? |
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170 | (2) |
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Can the body make fat from protein and carbohydrate? |
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172 | (1) |
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What are the major functions of the body lipids? |
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172 | (1) |
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How much total energy is stored in the body as fat? |
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173 | (1) |
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174 | (3) |
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Are fats used as an energy source during exercise? |
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174 | (1) |
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Does gender influence the use of fats as an energy source during exercise? |
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175 | (1) |
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What effect does exercise training have on fat metabolism during exercise? |
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176 | (1) |
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177 | (9) |
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177 | (2) |
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High-fat diets and weight loss |
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179 | (1) |
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Does exercising on an empty stomach or fasting improve performance or weight loss? |
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180 | (1) |
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Can the use of medium-chain triglycerides improve endurance performance or body composition? |
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181 | (1) |
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Is the glycerol portion of triglycerides an effective ergogenic aid? |
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182 | (1) |
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Are phospholipid dietary supplements effective ergogenic aids? |
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182 | (1) |
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Omega-3 fatty acid and fish oil supplements |
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183 | (1) |
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Can carnitine improve performance or weight loss? |
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184 | (1) |
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Can hydroxycitrate (HCA) enhance endurance performance? |
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185 | (1) |
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Can conjugated linoleic acid (CLA) enhance exercise performance or weight loss? |
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185 | (1) |
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Can ketone supplements improve endurance performance? |
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185 | (1) |
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What's the bottom line regarding the ergogenic effects of fat burning diets or strategies? |
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186 | (1) |
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Dietary Fats and Cholesterol: Health Implications |
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186 | (16) |
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How does cardiovascular disease develop? |
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186 | (2) |
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How do the different forms of serum lipids affect the development of atherosclerosis? |
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188 | (2) |
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Can I reduce my serum lipid levels and possibly reverse atherosclerosis? |
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190 | (1) |
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What should I eat to modify my serum lipid profile favorably? |
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191 | (8) |
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Can exercise training also elicit favorable changes in the serum lipid profile? |
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199 | (3) |
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202 | (1) |
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Review Questions---Multiple Choice |
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203 | (1) |
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Critical Thinking Questions |
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203 | (1) |
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204 | (6) |
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Chapter Six Protein: The Tissue Builder |
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210 | (50) |
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211 | (1) |
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211 | (5) |
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211 | (1) |
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Is there a difference between animal and plant protein? |
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212 | (1) |
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What are some common foods that are good sources of protein? |
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213 | (1) |
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How much dietary protein do I need? |
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213 | (2) |
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How much of the essential amino acids do I need? |
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215 | (1) |
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What are some dietary guidelines to ensure adequate protein intake? |
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215 | (1) |
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216 | (2) |
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What happens to protein in the human body? |
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216 | (1) |
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Can protein be formed from carbohydrates and fats? |
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217 | (1) |
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What are the major functions of protein in human nutrition? |
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217 | (1) |
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218 | (10) |
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Are proteins used for energy during exercise? |
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219 | (1) |
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Does exercise increase protein losses in other ways? |
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220 | (1) |
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What happens to protein metabolism during recovery after exercise? |
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220 | (1) |
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What effect does exercise training have upon protein metabolism? |
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221 | (1) |
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Does exercise increase the need for dietary protein? |
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221 | (2) |
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What are some general recommendations relative to dietary protein intake for athletes? |
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223 | (3) |
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Are protein supplements necessary? |
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226 | (2) |
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Protein-Related Supplements |
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228 | (18) |
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Dietary Protein: Health Implications |
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246 | (4) |
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Does a deficiency of dietary protein pose any health risks? |
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246 | (1) |
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Does excessive protein intake pose any health risks? |
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247 | (2) |
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Does the consumption of individual amino acids pose any health risks? |
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249 | (1) |
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250 | (1) |
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Review Questions---Multiple Choice |
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250 | (1) |
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Critical Thinking Questions |
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251 | (1) |
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251 | (9) |
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Chapter Seven Vitamins: Fat-Soluble, Water-Soluble, and Vitamin-Like Compounds |
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260 | (32) |
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261 | (1) |
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262 | (4) |
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What are vitamins and how do they work? |
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262 | (1) |
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What vitamins are essential to human nutrition? |
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262 | (1) |
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In general, how do deficiencies or excesses of vitamins influence health or physical performance? |
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263 | (1) |
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How are vitamin needs determined? |
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263 | (3) |
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266 | (7) |
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266 | (1) |
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Vitamin D (cholecalciferol) |
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267 | (3) |
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Vitamin E (alpha-tocopherol) |
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270 | (2) |
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272 | (1) |
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273 | (10) |
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273 | (1) |
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274 | (1) |
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274 | (1) |
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275 | (1) |
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276 | (2) |
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278 | (1) |
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279 | (1) |
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280 | (1) |
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Vitamin C (ascorbic acid) |
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280 | (2) |
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Vitamin-like compounds: Choline |
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282 | (1) |
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Vitamin Supplements: Ergogenic Aspects |
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283 | (4) |
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Should physically active individuals take vitamin supplements? |
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283 | (1) |
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Can the antioxidant vitamins prevent fatigue or muscle damage during training? |
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284 | (1) |
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How effective are the multivitamin supplements marketed for athletes? |
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285 | (2) |
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287 | (1) |
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Review Questions---Multiple Choice |
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287 | (1) |
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Critical Thinking Questions |
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288 | (1) |
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288 | (4) |
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Chapter Eight Minerals: The Inorganic Regulators |
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292 | (35) |
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293 | (1) |
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293 | (2) |
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What are minerals, and what is their importance to humans? |
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293 | (1) |
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What minerals are essential to human nutrition? |
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294 | (1) |
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In general, how do deficiencies or excesses of minerals influence health or physical performance? |
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294 | (1) |
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295 | (11) |
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295 | (8) |
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303 | (1) |
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304 | (2) |
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306 | (13) |
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306 | (7) |
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313 | (1) |
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314 | (2) |
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316 | (2) |
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318 | (1) |
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Mineral Supplements: Exercise and Health |
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319 | (3) |
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Does exercise increase my need for minerals? |
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319 | (1) |
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Can I obtain the minerals I need through my diet? |
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|
320 | (1) |
|
Are mineral megadoses or some nonessential minerals harmful? |
|
|
320 | (1) |
|
Should physically active individuals take mineral supplements? |
|
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321 | (1) |
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322 | (1) |
|
Review Questions---Multiple Choice |
|
|
322 | (1) |
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Critical Thinking Questions |
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323 | (1) |
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323 | (4) |
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Chapter Nine Water, Electrolytes, and Temperature Regulation |
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327 | (58) |
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328 | (1) |
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329 | (6) |
|
How much water do you need per day? |
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|
329 | (1) |
|
What else is in the water we drink? |
|
|
329 | (2) |
|
Where is water stored in the body? |
|
|
331 | (1) |
|
How is body water regulated? |
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|
332 | (1) |
|
How do I know if I am adequately hydrated? |
|
|
333 | (1) |
|
What are the major functions of water in the body? |
|
|
333 | (1) |
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Can drinking more water or fluids confer any health benefits? |
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334 | (1) |
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335 | (3) |
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335 | (1) |
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335 | (2) |
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337 | (1) |
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337 | (1) |
|
Regulation of Body Temperature |
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338 | (5) |
|
What is the normal body temperature? |
|
|
338 | (1) |
|
What are the major factors that influence body temperature? |
|
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339 | (1) |
|
How does the body regulate its own temperature? |
|
|
339 | (1) |
|
What environmental conditions may predispose an athletic individual to hyperthermia? |
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340 | (1) |
|
How does exercise affect body temperature? |
|
|
341 | (1) |
|
How is body heat dissipated during exercise? |
|
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342 | (1) |
|
Exercise Performance in the Heat: Effect of Environmental Temperature and Fluid and Electrolyte Losses |
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343 | (5) |
|
How does environmental heat affect physical performance? |
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343 | (2) |
|
How do dehydration and hypohydration affect physical performance? |
|
|
345 | (2) |
|
How fast may an individual dehydrate become while exercising? |
|
|
347 | (1) |
|
How can I determine my sweat rate? |
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347 | (1) |
|
What is the composition of sweat? |
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347 | (1) |
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Is excessive sweating likely to create an electrolyte deficiency? |
|
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348 | (1) |
|
Exercise in the Heat: Fluid, Carbohydrate, and Electrolyte Replacement |
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348 | (12) |
|
Which is most important to replace during exercise in the heat-water, carbohydrate, or electrolytes? |
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348 | (2) |
|
What are some sound guidelines for maintaining water (fluid) balance during exercise? |
|
|
350 | (1) |
|
What factors influence gastric emptying and intestinal absorption? |
|
|
351 | (2) |
|
How should carbohydrate be replaced during exercise in the heat? |
|
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353 | (1) |
|
How should electrolytes be replaced during or following exercise? |
|
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354 | (1) |
|
What is hyponatremia and what causes it during exercise? |
|
|
354 | (1) |
|
Are salt tablets or potassium supplements necessary? |
|
|
355 | (1) |
|
What are some prudent guidelines relative to fluid replacement while exercising under warm or hot environmental conditions? |
|
|
356 | (4) |
|
|
|
360 | (3) |
|
Does oxygen water enhance exercise performance? |
|
|
361 | (1) |
|
Do pre-cooling techniques help reduce body temperature and enhance performance during exercise in the heat? |
|
|
361 | (1) |
|
Does sodium loading enhance endurance performance? |
|
|
361 | (1) |
|
Does glycerol supplementation enhance endurance performance during exercise under warm environmental conditions? |
|
|
361 | (2) |
|
Health Aspects: Heat Illness |
|
|
363 | (8) |
|
Should I exercise in the heat? |
|
|
363 | (1) |
|
What are the potential health hazards of excessive heat stress imposed on the body? |
|
|
363 | (3) |
|
What are the symptoms and treatment of heat injuries? |
|
|
366 | (1) |
|
Do some individuals have problems tolerating exercise in the heat? |
|
|
367 | (2) |
|
How can I reduce the hazards associated with exercise in a hot environment? |
|
|
369 | (1) |
|
How can I become acclimatized to exercise in the heat? |
|
|
369 | (2) |
|
Health Aspects: High Blood Pressure |
|
|
371 | (6) |
|
What is high blood pressure, or hypertension? |
|
|
371 | (1) |
|
How is high blood pressure treated? |
|
|
371 | (1) |
|
What dietary modifications may help reduce or prevent hypertension? |
|
|
372 | (3) |
|
Can exercise help prevent or treat hypertension? |
|
|
375 | (2) |
|
|
|
377 | (1) |
|
Review Questions---Multiple Choice |
|
|
377 | (1) |
|
Critical Thinking Questions |
|
|
378 | (1) |
|
|
|
378 | (7) |
|
Chapter Ten Body Weight and Composition for Health and Sport |
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|
385 | (51) |
|
|
|
386 | (1) |
|
Body Weight and Composition |
|
|
387 | (11) |
|
What is the ideal body weight? |
|
|
387 | (1) |
|
What are the values and limitations of the BMI? |
|
|
388 | (1) |
|
What is the composition of the body? |
|
|
389 | (1) |
|
What techniques are available to measure body composition and how accurate are they? |
|
|
390 | (5) |
|
What problems may be associated with rigid adherence to body fat percentages in sport? |
|
|
395 | (1) |
|
How much should I weigh or how much body fat should I have? |
|
|
396 | (2) |
|
Regulation of Body Weight and Composition |
|
|
398 | (12) |
|
How does the human body normally control its own weight? |
|
|
398 | (5) |
|
How is fat deposited in the body? |
|
|
403 | (1) |
|
What is the cause of obesity? |
|
|
403 | (5) |
|
Can the set point change? |
|
|
408 | (1) |
|
Why is prevention of childhood obesity so important? |
|
|
409 | (1) |
|
Weight Gain, Obesity, and Health |
|
|
410 | (7) |
|
What health problems are associated with overweight and obesity? |
|
|
410 | (2) |
|
How does the location of fat in the body affect health? |
|
|
412 | (2) |
|
Does being obese increase health risks in youth? |
|
|
414 | (1) |
|
Does losing excess body fat reduce health risks and improve health status? |
|
|
415 | (1) |
|
Does being physically fit negate the adverse health effects associated with being overweight? |
|
|
415 | (2) |
|
Excessive Weight Loss and Health |
|
|
417 | (2) |
|
What health problems are associated with improper weight-loss programs and practices? |
|
|
417 | (2) |
|
|
|
419 | (5) |
|
What eating problems are associated with sports? |
|
|
421 | (3) |
|
Body Composition and Physical Performance |
|
|
424 | (3) |
|
What effect does excess body weight have on physical performance? |
|
|
424 | (2) |
|
Does excessive weight loss impair physical performance? |
|
|
426 | (1) |
|
|
|
427 | (1) |
|
Review Questions---Multiple Choice |
|
|
427 | (1) |
|
Critical Thinking Questions |
|
|
428 | (1) |
|
|
|
428 | (8) |
|
Chapter Eleven Weight Maintenance and Loss through Proper Nutrition and Exercise |
|
|
436 | (64) |
|
|
|
437 | (1) |
|
|
|
438 | (6) |
|
How many kcal are in a pound of body fat? |
|
|
438 | (1) |
|
Is the caloric concept of weight control valid? |
|
|
439 | (1) |
|
How many kcal do I need per day to maintain my body weight? |
|
|
439 | (3) |
|
How much weight can I lose safely per week? |
|
|
442 | (1) |
|
How can I determine the amount of body weight I need to lose? |
|
|
443 | (1) |
|
|
|
444 | (3) |
|
What is behavior modification? |
|
|
444 | (1) |
|
How do I apply behavior-modification techniques in my weight-control program? |
|
|
444 | (3) |
|
|
|
447 | (18) |
|
How can I determine the number of kcal needed in a diet to lose weight? |
|
|
447 | (1) |
|
How can I predict my body-weight loss through dieting alone? |
|
|
448 | (1) |
|
Why does a person usually lose the most weight during the first week on a reducing diet? |
|
|
449 | (1) |
|
Why does it become more difficult to lose weight after several weeks or months on a diet program? |
|
|
449 | (1) |
|
What are the major characteristics of a sound diet for weight control? |
|
|
450 | (3) |
|
Is it a good idea to count kcal when attempting to lose body weight? |
|
|
453 | (1) |
|
How often should I weigh myself? |
|
|
453 | (1) |
|
What is the Food Exchange System? |
|
|
453 | (1) |
|
How can I determine the number of kcal I eat daily? |
|
|
453 | (3) |
|
What are some general guidelines I can use in the selection and preparation of foods to promote weight loss or maintain a healthy body weight? |
|
|
456 | (4) |
|
How can I plan a nutritionally balanced, low-kcal diet? |
|
|
460 | (3) |
|
Are very low-calorie diets effective and desirable as a means to lose body weight? |
|
|
463 | (1) |
|
Are weight-loss dietary supplements effective and safe? |
|
|
463 | (1) |
|
Is it harmful to overeat occasionally? |
|
|
464 | (1) |
|
|
|
465 | (21) |
|
What role does exercise play in weight reduction and weight maintenance? |
|
|
465 | (2) |
|
Does exercise affect the appetite? |
|
|
467 | (1) |
|
Does exercise affect the set point? |
|
|
468 | (1) |
|
What types of exercise programs are most effective for losing body fat? |
|
|
468 | (4) |
|
If I am inactive now, should I see a physician before I initiate an exercise program? |
|
|
472 | (1) |
|
What other precautions would be advisable before I start an exercise program? |
|
|
473 | (1) |
|
What is the general design of exercise programs for weight reduction? |
|
|
473 | (1) |
|
What is the stimulus period of exercise? |
|
|
474 | (1) |
|
What is an appropriate level of exercise intensity? |
|
|
475 | (3) |
|
How can I determine the exercise intensity needed to achieve my target HR range? |
|
|
478 | (1) |
|
How can I design my own exercise program? |
|
|
479 | (3) |
|
How much exercise is needed to lose weight? |
|
|
482 | (1) |
|
From what parts of the body does the weight loss occur during an exercise weight-reduction program? |
|
|
482 | (1) |
|
Should I do low-intensity exercises to burn more fat? |
|
|
483 | (1) |
|
Is spot reducing effective? |
|
|
484 | (1) |
|
Is it possible to exercise and still not lose body weight? |
|
|
484 | (1) |
|
What about the 5 or 6 pounds a person may lose during an hour of exercise? |
|
|
485 | (1) |
|
Comprehensive Weight-Control Programs |
|
|
486 | (5) |
|
Which is more effective for weight control---dieting or exercise? |
|
|
486 | (1) |
|
If I want to lose weight through a national or local weight-loss program, what should I look for? |
|
|
487 | (2) |
|
What type of weight-reduction program is advisable for young athletes? |
|
|
489 | (1) |
|
What is the importance of prevention in a weight-control program? |
|
|
490 | (1) |
|
|
|
491 | (1) |
|
Review Questions---Multiple Choice |
|
|
492 | (1) |
|
Critical Thinking Questions |
|
|
493 | (1) |
|
|
|
493 | (7) |
|
Chapter Twelve Weight Gaining through Proper Nutrition and Exercise |
|
|
500 | (28) |
|
|
|
501 | (1) |
|
|
|
502 | (1) |
|
Why are some individuals underweight? |
|
|
502 | (1) |
|
What steps should I take if I want to gain weight? |
|
|
502 | (1) |
|
Nutritional Considerations |
|
|
503 | (5) |
|
How many kcal are needed to form 1 pound of muscle? |
|
|
503 | (1) |
|
How can I determine the amount of kcal I need daily to gain 1 pound per week? |
|
|
503 | (1) |
|
Is protein supplementation necessary during a weight-gaining program? |
|
|
504 | (2) |
|
Are dietary supplements necessary during a weight-gaining program? |
|
|
506 | (1) |
|
What is an example of a balanced diet that will help me gain weight? |
|
|
507 | (1) |
|
Would such a high-kcal diet be ill advised for some individuals? |
|
|
508 | (1) |
|
|
|
508 | (15) |
|
What are the primary purposes of resistance training? |
|
|
509 | (1) |
|
What are the basic principles of resistance training? |
|
|
510 | (2) |
|
What is an example of a resistance-training program that may help me to gain body weight as lean muscle mass? |
|
|
512 | (3) |
|
Are there any safety concerns associated with resistance training? |
|
|
515 | (3) |
|
How does the body gain weight with a resistance-training program? |
|
|
518 | (1) |
|
Is any one type of resistance-training program or equipment more effective than others for gaining body weight? |
|
|
519 | (1) |
|
If exercise burns kcal, won't I lose weight on a resistance-training program? |
|
|
520 | (1) |
|
Are there any contraindications to resistance training? |
|
|
520 | (1) |
|
Are there any health benefits associated with resistance training? |
|
|
521 | (1) |
|
Can I combine aerobic and resistance-training exercises into one program? |
|
|
522 | (1) |
|
|
|
523 | (1) |
|
Review Questions---Multiple Choice |
|
|
523 | (1) |
|
Critical Thinking Questions |
|
|
524 | (1) |
|
|
|
524 | (4) |
|
Chapter Thirteen Nutritional Supplements and Ergogenic Aids |
|
|
528 | (47) |
|
|
|
529 | (1) |
|
Alcohol: Ergogenic Effects and Health Implications |
|
|
530 | (9) |
|
What is the alcohol and nutrient content of typical alcoholic beverages? |
|
|
530 | (1) |
|
What is the metabolic rate of alcohol clearance in the body? |
|
|
530 | (1) |
|
Is alcohol an effective ergogenic aid? |
|
|
531 | (2) |
|
What effect can drinking alcohol have upon my health? |
|
|
533 | (6) |
|
Caffeine: Ergogenic Effects and Health Implications |
|
|
539 | (10) |
|
What is caffeine, and in what food products is it found? |
|
|
540 | (1) |
|
What effects does caffeine have on the body that may benefit exercise performance? |
|
|
540 | (1) |
|
Does caffeine enhance exercise performance? |
|
|
541 | (4) |
|
Does drinking coffee, tea, or other caffeinated beverages provide any health benefits or pose any significant health risks? |
|
|
545 | (4) |
|
Ephedra (Ephedrine): Ergogenic Effects and Health Implications |
|
|
549 | (2) |
|
What is ephedra (ephedrine)? |
|
|
549 | (1) |
|
Does ephedrine enhance exercise performance? |
|
|
549 | (1) |
|
Do dietary supplements containing ephedra pose any health risks? |
|
|
550 | (1) |
|
Sodium Bicarbonate: Ergogenic Effects, Safety, and Legality |
|
|
551 | (3) |
|
What is sodium bicarbonate? |
|
|
551 | (1) |
|
Does sodium bicarbonate, or soda loading, enhance physical performance? |
|
|
552 | (2) |
|
Is sodium bicarbonate supplementation safe and legal? |
|
|
554 | (1) |
|
Anabolic Hormones and Dietary Supplements: Ergogenic Effects and Health Implications |
|
|
554 | (5) |
|
Is human growth hormone (HGH) an effective, safe, and legal ergogenic aid? |
|
|
555 | (1) |
|
Are testosterone and anabolic-androgenic steroids (AAS) effective, safe, and legal ergogenic aids? |
|
|
555 | (2) |
|
Are anabolic prohormone dietary supplements effective, safe, and legal ergogenic aids? |
|
|
557 | (2) |
|
Ginseng, Herbals, and Nitrates: Health and Ergogenic Effects |
|
|
559 | (3) |
|
Does ginseng or ciwujia enhance exercise or sports performance? |
|
|
559 | (2) |
|
What herbals are effective ergogenic aids? |
|
|
561 | (1) |
|
Do nitrates have health and ergogenic effects? |
|
|
562 | (1) |
|
Sports Supplements: Efficacy, Safety, and Permissibility |
|
|
562 | (1) |
|
What sports supplements are considered to be effective, safe, and permissible? |
|
|
562 | (1) |
|
|
|
563 | (1) |
|
Review Questions---Multiple Choice |
|
|
564 | (1) |
|
Critical Thinking Questions |
|
|
565 | (1) |
|
|
|
565 | (10) |
| Appendix A Energy Pathways of Carbohydrate, Fat, and Protein |
|
575 | (4) |
| Appendix B Determination of Healthy Body Weight |
|
579 | (5) |
| Appendix C Units of Measurement: English System---Metric System Equivalents |
|
584 | (2) |
| Appendix D Approximate Energy Expenditure (Kcal/Min) by Body Weight Based on the Metabolic Equivalents (METs) for Physical Activity Intensity |
|
586 | (4) |
| Glossary |
|
590 | (13) |
| Index |
|
603 | |
