Deck 10: Nutrients, Physical Activity, and the Bodys Responses

Question 1

How long does it take for a person who exercises moderately to begin to use less glucose and more fat for fuel?

A) 5 minutes
B) 10 minutes
C) 15 minutes
D) 20 minutes

Answer 1

D

Question 2

What is a typical resting pulse rate for active people?

A) 30 beats per minute or lower
B) 40 beats per minute or lower
C) 50 beats per minute or lower
D) 70 beats per minute or lower

Answer 2

C

Question 3

What chronic health condition may be prevented or improved with weight training?

A) osteoporosis
B) diverticulosis
C) hypertension
D) type 1 diabetes

Answer 3

A

Question 4

Canadian Physical Activity Guidelines support which of the following physical activity recommendations for healthy Canadians aged 18-64 years?

A) 60 minutes of moderate physical activity every day
B) 10 minutes of muscle and bone strengthening activities weekly
C) 150 minutes of moderate to vigorous physical activity over a week
D) 30 minutes of accumulated vigorous physical activity each day

Question 5

What is the name for the physiological process in which glucose fragments are broken down completely to yield a large amount of energy?

A) basal metabolism
B) anaerobic metabolism
C) aerobic metabolism
D) energy metabolism

Question 6

What is the term used to describe the regular practice of an activity, which leads to physical adaptations of the body?

A) exercise
B) physical activity
C) training
D) voluntary action

Question 7

Which of the following nutrients fuels physical activity to a smaller extent?

A) blood glucose
B) amino acids
C) fatty acids
D) stored glycogen

Question 8

If a muscle is fit, what substance will it draw more of from the blood?

A) glucose
B) carbon dioxide
C) oxygen
D) nitrogen

Question 9

What type of exercise is recommended for increasing bone strength?

A) walking
B) stretching
C) swimming
D) weight lifting

Question 10

Approximately what percentage of Canadian adults are inactive?

A) 25%
B) 50%
C) 75%
D) 90%

Question 11

What fuel is required for anaerobic activity?

A) fatty acids
B) amino acids
C) glucose
D) proteins

Question 12

What is the name for the increase in strength and size that muscle cells and other tissues undergo in response to an overload of physical activity?

A) hypertrophy
B) atrophy
C) hyperloading
D) hyperinsulinemia

Question 13

Which one of the following exercises enhances flexibility?

A) stretching
B) aerobic activity
C) calisthenics
D) weight training

Question 14

What is the name for the fragments of glucose molecules that accumulate in the tissues and blood and are produced by the breakdown of anaerobic glucose?

A) lactic acid
B) amino acid
C) uric acid
D) urea

Question 15

Which one of the following is a component of fitness?

A) anaerobic strength
B) body flexibility
C) inner balance
D) muscle atrophy

Question 16

Which of the following characteristics is associated with improved cardiorespiratory endurance?

A) reduced blood pressure
B) decreased oxygen delivery
C) increased resting pulse
D) decreased cardiac output

Question 17

What do muscles gain in response to the overload of exercise?

A) endurance
B) flexibility
C) size
D) aerobic capacity

Question 18

What hormone flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients when physical activity continues beyond the first few minutes?

A) epinephrine
B) thyroxine
C) grehlin
D) insulin

Question 19

Physical activity and exercise involve bodily movement, muscle contraction, and which of the following benefits to the body?

A) enhanced energy expenditure
B) enhanced muscular strength
C) enhanced muscular endurance
D) enhanced energy storage

Question 20

Which of the following results has been observed in people who do regular aerobic exercise?

A) increased resting pulse
B) improved flexibility
C) increased blood pressure
D) improved high-density lipoprotein HDL) levels

Question 21

Which of the following factors influences how much glucose a person uses during physical activity?

A) the age of the person exercising
B) whether carbohydrate is simple or complex
C) the duration of the activity
D) the person's level of overall fitness

Question 22

According to sports nutrition experts, endurance athletes should consume what percentage of their daily energy from fat?

A) 5-10%
B) 10-20%
C) 20-30%
D) 30-40%

Question 23

How much protein should a 70 kg male strength athlete consume daily?

A) 56 g
B) 107 g
C) 112 g
D) 123 g

Question 24

What is the name for the technique that is sometimes used by athletes to trick their muscles into storing extra glycogen before a competition that will exhaust their glycogen stores?

A) carbohydrate loading
B) carbohydrate fasting
C) mutual supplementation
D) mutual compensation

Question 25

On average, protein contributes about what percentage of the total fuel used during activity and during rest?

A) 5%
B) 10%
C) 15%
D) 20%

Question 26

What antioxidant is reportedly consumed in megadoses by athletes hoping to prevent oxidative damage to muscles?

A) beta-carotene
B) vitamin C
C) vitamin E
D) selenium

Question 27

What type of foods should athletes eat in order to maximize muscle glycogen synthesis after strenuous training?

A) foods with small amounts of sodium
B) foods with high water volume
C) foods with increased fat content
D) foods with a high glycemic index

Question 28

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

A) thiamine
B) vitamin E
C) iron
D) vitamin C

Question 29

Which of the following diet compositions would spare protein for fuel during exercise?

A) a carbohydrate-rich diet
B) a protein-rich diet
C) a branched-chain amino acid diet
D) a fat-rich diet

Question 30

A safe plan for carbohydrate loading includes which of the following strategies?

A) eating simple carbohydrate before the competition
B) gradually decreasing activity during the week before competition
C) drinking high carbohydrate drinks the day before the competition
D) eating a lower carbohydrate diet during the three days before competition

Question 31

Which of the following factors contributes to iron deficiency in athletes?

A) blood loss through ruptured blood cells
B) iron lost through defecation
C) muscles' high demand for iron
D) exertional hemolysis

Question 32

What effect does taking vitamin and mineral supplements prior to competition have on athletic performance?

A) insignificant, there's little time to be combined with appropriate substances
B) improves performance, athletes tend to be deficient in vitamins and minerals
C) inhibits energy usage, supplements are difficult to digest during activity
D) enhances endurance, vitamins have enough time to activate

Question 33

About how much of a person's available glycogen is used up within the first 20 minutes or so of moderate activity?

A) one-fifth
B) one-fourth
C) one-third
D) one-half

Question 34

Losing what percentage of water is likely to result in a person collapsing?

A) 1%
B) 3%
C) 5%
D) 7%

Question 35

Which of the following dietary strategies will help to maintain glucose concentrations for activity?

A) eating carbohydrate-rich food within 2 hours of exercise
B) drinking plain water every 20 minutes during training
C) including a daily liquid protein supplement in the diet
D) adding a source of monounsaturated fat to a post-exercise meal

Question 36

What impact does eating a meal more than two hours after physical activity have on the body for athletes training hard more than once a day?

A) reduces glycogen synthesis rate by almost half
B) prevents glycogen fatigue of the muscles
C) inhibits the release of water from glycogen
D) improves glycogen storage by 300 percent

Question 37

Which of the following strategies helps endurance athletes maintain their blood glucose concentrations for as long as possible?

A) consuming fat and protein before the event
B) eating a high-protein diet regularly
C) fasting during the day of an event
D) taking in glucose during endurance activity

Question 38

What is the term used to describe low blood hemoglobin levels that occur early in an athlete's training?

A) sports anemia
B) hemoglobin deficiency
C) temporary iron-deficiency
D) training anemia

Question 39

After about how many hours of vigorous activity does glycogen depletion occur?

A) about one hour
B) about two hours
C) about three hours
D) about four hours

Question 40

Which of the following groups is most at risk for iron deficiency?

A) power athletes
B) male athletes
C) older athletes
D) female athletes

Question 41

What impact does moderate use of caffeine have on high-performance athletes?

A) it creates a feeling of fullness
B) it may assist performance
C) it depletes glycogen stores
D) it slows down reactions

Question 42

Which of the following nutrients does the body need most?

A) water
B) fat
C) protein
D) carbohydrate

Question 43

A female athlete weighs 119 pounds before a race and 114 pounds after the race. How much fluid should she consume to replace losses from exercising?

A) 1 cup
B) 3 cups
C) 10 cups
D) 13 cups

Question 44

Why should athletes be cautioned about drinking alcohol?

A) It is Calorie-dense.
B) It increases thirst.
C) It increases reaction time.
D) It promotes excretion of some vitamins.

Question 45

What condition would you suspect if an individual exercising outdoors on a humid summer day suddenly complains of a headache and dizziness and exhibits signs of clumsiness such as stumbling.

A) overload
B) heat stroke
C) hyponatremia
D) hypothermia

Question 46

What should athletes do to prevent hyponatremia during prolonged sports events?

A) drink water every 20 minutes during the event
B) drink carbonated beverages before the event
C) restrict salt intake the day before the event
D) eat a salty food the last ½ hour of the event

Question 47

Which of the following food items is a good dietary source of iron for vegetarian athletes?

A) sweet potato
B) pumpkin seeds
C) orange juice
D) low-fat milk

Question 48

What advice would you give to an athlete participating in a strenuous world-class competition that lasts for four hours or more?

A) Consume plain water and salt tablets during the event.
B) Consume sports drinks and pretzels during the event.
C) Take electrolytes and salt tablets at the end of the event.
D) Consume salted nuts and water an hour before the event.

Question 49

Which of the following foods should an athlete eat in order to consume an adequate amount of B vitamins, magnesium, and chromium?

A) low-fat milk
B) whole grains
C) lean meats
D) leafy vegetables

Question 50

Sports drinks offer some advantages over water for athletes in which of the following categories?

A) those who exercise outside in cold weather
B) those who exercise intensely for 45 minutes
C) those who exercise more than once a day
D) those who exercise late into the day

Question 51

Which of the following conditions is a symptom of hyponatremia?

A) bloating
B) fatigue
C) severe thirst
D) rapid heartbeat

Question 52

What impact do carbonated beverages have on an athlete during activity?

A) They create fullness quickly.
B) They speed up the use of glycogen
C) They have a hazardous diuretic effect.
D) They enhance athletic performance.

Question 53

Which of the following nutrients is lost in body sweat during physical activity?

A) vitamin C
B) potassium
C) magnesium
D) vitamin A

Question 54

What colour is the urine of an adequately hydrated person?

A) yellow, like pale lemonade
B) light brown, like iced tea
C) amber, like apple juice
D) clear, like water

Question 55

During physical activity, what is the first symptom of dehydration?

A) fatigue
B) heavy breathing
C) heat stroke
D) hypoglycemia

Question 56

Which of the following beverages is best for replacing fluids during exercise?

A) cool water
B) fruit juice
C) a salt solution
D) cola drink

Question 57

About how much fluid per hour can the digestive system absorb?

A) 250 millilitres
B) 500 millilitres
C) 1,000 millilitres
D) 4,000 millilitres

Question 58

Why is room temperature water encouraged when an athlete exercises in a cold climate?

A) to minimize sweat production
B) to prevent hypothermia
C) to avoid headaches
D) to allow the water to cool during exercise

Question 59

What condition may athletes develop from sweating profusely over a long period of time without replacing lost sodium?

A) hyponocturia
B) hyponatremia
C) hypernatremia
D) hypochloridemia

Question 60

What is a good reason for avoiding alcohol before participating in an athletic event?

A) It is a diuretic.
B) It makes people overconfident.
C) It promotes excretion of vitamin C.
D) It causes heart palpitations.

Question 61

To emphasize muscle endurance in weight training, you would combine less resistance lighter weights) with more repetitions.

Question 62

What substance do many athletes take to reduce body fat and increase lean body mass?

A) caffeine
B) magnesium
C) whey protein
D) chromium picolinate

Question 63

Which of the following performance enhancing substances is one of the most dangerous and illegal ergogenic aids?

A) dehydroepiandrosterone DHEA) and androstenedione
B) chromium picolinate
C) anabolic steroid hormones
D) creatine

Question 64

What characteristic should an athlete's pregame meal have?

A) It should be moderate in protein.
B) It should be high in fibre.
C) It should be carbohydrate rich.
D) It should be high in unsaturated fat.

Question 65

Which of the following products is touted to increase the intensity at which an athlete can train?

A) whey protein
B) creatine
C) carnitine
D) human growth hormone

Question 66

Which of the following substances places an extra burden on the kidneys?

A) carnitine
B) chromium picolinate
C) glucose polymers
D) whey protein powder

Question 67

What does the term "ergogenic" imply about a product?

A) The product has special work-enhancing powers.
B) Accurate research has been completed on the product.
C) The product is safe for athletes to consume.
D) The product's vitamin content is beneficial for athletes.

Question 68

Which of the following problems have been observed in athletes who have taken steroids?

A) increased white blood cells
B) onset of type 2 diabetes
C) cancer of the lungs
D) overly aggressive behaviour

Question 69

Most athletes probably need somewhat more protein than sedentary people.

Question 70

Which of the following would be appropriate as part of a pregame meal?

A) raw vegetables and dip
B) high-fibre cereal with low-fat milk
C) boiled eggs and strips of bacon
D) pancakes and orange juice

Question 71

What is the best source of carnitine for athletes?

A) supplement pills
B) milk
C) strawberries
D) legumes

Question 72

What is the name of the illegal drug that has been used to increase oxygen capacity in athletes?

A) guarana
B) spirulina
C) ephedra
D) epoetin

Question 73

Which of the following substances helps to transfer fatty acids across the membrane that encases the cell's mitochondria?

A) carnitine
B) creatine
C) chromium
D) caffeine

Question 74

Athletes who train exhaustively for endurance events may want to aim for a carbohydrate level in what range?

A) 50-70%
B) 65-90%
C) 65-75%
D) 70-80%

Question 75

As a general rule, endurance athletes should aim for an average intake of how many Calories per kilogram of body weight?

A) 23
B) 41
C) 50
D) 75

Question 76

Why should raw eggs be avoided in recipes for homemade shakes?

A) They are difficult for the body to digest.
B) They provide excessive cholesterol levels.
C) They contain high amounts of sodium.
D) They have bacteria that can cause food poisoning.

Question 77

Which of the following statements identifies an advantage of consuming candy-like sport bars for athletes?

A) They are superior to homemade snacks.
B) They are easy to eat before a competition.
C) They provide complete nutrition.
D) They are inexpensive.

Question 78

Fat store can fuel approximately 2 hours of activity before running out.

Question 79

On average, people who regularly engage in physical activity live longer than those who are physically inactive.

Question 80

Which of the following substances is a steroid alternative supplement?

A) beta-hydroxy-beta-methylbutyrate HMB)
B) tetrahydrogestrinone THG)
C) human growth hormone HGH)
D) dehydroepiandrosterone DHEA)