Deck 11: Nutrition, Exercise, and Sports

Question 1

The benefits of regular physical activity include __________.

A) a reduced risk of falling
B) better sleep habits
C) healthier body composition
D) all of the above

Answer 1

Following are the three benefits of physical activity:
1. Improves balance, reduced risk of falling , better heart function, enhanced sleep habits, healthier body-mass index (healthier body composition), and reduced risk of wear and tear of muscles, tendons and joints.
2. It will aid in maintaining optimum blood pressure, control blood cholesterol levels, regulates blood glucose, and improves immunity.
3. Helps in controlling weight gain, by increasing Resting Energy Expenditure for a short period of time after exercise and by raising expenditure of overall energy.
Hence, the correct option is (d) all of the above
A reduced risk of falling is among the benefits of regular physical activity.
Hence, the option (a) a reduced risk of falling is correct.
Better sleep habits is among the benefits of regular physical activity.
Hence the option (b) better sleep habits is correct.
Healthier body composition is among the benefits of regular physical activity.
Hence, the option (c) healthier body composition is correct.

Question 2

Which mode of exercise is defined as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature?

A) aerobic
B) resistance
C) flexibility
D) none of the above

Answer 2

Aerobic exercise as defined by American College of Sports Medicine involves any activity that utilizes large muscle groups, that can be engages continuously, and is rhythmic in nature. In aerobic exercise the heart and the lungs work faster. Aerobic exercise involves activities such as brisk walking, swimming, cycling, or running.
Hence, the correct option is (a) aerobic
Resistance exercise: Resistance exercise are also known as strength exercise. These exercise utilize the muscular strength to move a weight or work against a resistance load.
Hence, the option (b) resistance is incorrect.
Flexibility exercise is type of resistance training that enhances the ability of a joint to move through its entire range of motion.
Hence the option (c) flexibility is incorrect.
None of the above: Option a is correct.
Hence, the option (d) none of the above is incorrect.

Question 3

The predominant fuels for the 50-meter sprint are __________.

A) fat and protein
B) carbohydrate and protein
C) protein and phosphocreatine
D) ATP and phosphocreatine

Answer 3

ATP and phosphocreatine:
• Adenosine triphosphate (ATP) is required for all kinds of activities
• Phosphocreatine is predominant fuel that is required for short bursts such as 50 meter sprint.
Therefore both ATP and phosphocreatine are predominant fuels for the 50-meter sprint.
Hence, the correct option is (d) ATP and phosphocreatine
Fat and protein:
• Fat: Fat is predominant fuel for activities such as long-distance running, marathon, ultra endurance events, cycling, etc.
• Protein: Protein is predominant fuel for activities such as weight lifting.
Hence, the option (a) fat and protein is incorrect.
Carbohydrate and protein:
• Carbohydrate is predominant fuel that is required for activities such as 200 meter sprint
• Protein: Protein is predominant fuel for activities such as weight lifting.
Hence the option (b) carbohydrate and protein is incorrect.
Protein and phosphocreatine:
• Protein: Protein is predominant fuel for activities such as weight lifting.
• Phosphocreatine is predominant fuel that is required for short bursts such as 50 meter sprint
Hence the option (c) protein and phosphocreatine is incorrect.

Question 4

The predominant fuel for a 2-hour marathon is __________.

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

Question 5

The amount of ATP stored in a muscle cell can keep a muscle active for about __________.

A) 2 to 4 seconds
B) 10 to 30 seconds
C) 1 to 3 minutes
D) 1 to 3 hours

Question 6

There are 4 main types of muscle fibers.

Question 7

Although genetics largely determines the proportion of muscle fiber type, training can develop muscle fibers within some limits.

Question 8

Which of the following athletes would not benefit from carbohydrate loading?

A) marathon runner
B) long-distance cyclist
C) triathlete
D) football player

Question 9

Athletes who are involved in endurance activities may need to consume __________ grams of carbohydrates per kilogram of body weight.

A) 5 to 7
B) 7 to 8
C) up to 10
D) 3 to 4

Question 10

All athletes should consume at least 2.0 grams of protein/kg of body weight.

Question 11

Iron deficiency can impair athletic performance.

Question 12

What 3 factors are included in the female athlete triad?

A) ___________________
B) ___________________
C) ___________________

Question 13

Water intoxication is a condition that can occur when athletes drink too much __________.

A) alcohol
B) water
C) sports drinks
D) milk

Question 14

Thirst is an accurate indicator of fluid needs.

Question 15

Most ergogenic aids are effective and enhance athletic performance.

Question 16

How does greater physical fitness contribute to greater overall health?

Question 17

What is the difference between anaerobic and aerobic exercise? Explain why aerobic respiration is increased by regular exercise.

Question 18

Describe how ATP is resupplied after initiation of exercise and at various times thereafter.

Question 19

Describe the types of muscle fibers and the predominant fuel used by each.

Question 20

List 5 nutrients of special interest to athletes and appropriaten food sources of each.

Question 21

What are some measures athletes can take to determine if fluid intake is adequate?

Question 22

What advice would you give a friend planning to run a 5-kilometer race about food intake before, during, and after the event?

Question 23

What advice would you give a friend about the general effectiveness of amino acid supplements?

Question 24

Your roomate is determined to lose weight; he has committed to run about 20 miles a week and is restricting his carbohydrate intake. What advice would you give him about his diet?

Question 25

Ryan is a defensive lineman on your university football team; he is 6'5" tall and weighs 290 lb. Ryan eats about 5000 calories per day. Calculate how many grams of protein he needs to consume. Does his recommendation fall within the AMDR for protein?

Question 26

How might gene therapy give athletes a competitive edge?

Question 27

What are 3 benefits of physical activity?

Question 28

What are the physical activity objectives set by Healthy People 2020?

Question 29

What amount of time should be devoted to physical activity to promote weight loss?

Question 30

How do aerobic and resistance exercise differ?

Question 31

What are the components of a comprehensive fitness program?

Question 32

What is perceived exertion and how is it measured?

Question 33

What is your target heart rate zone?

Question 34

What is the main form of energy that cells use?

Question 35

What fuels anaerobic exercise?

Question 36

What fuels aerobic exercise?

Question 37

Why is creatine so important for fueling high-intensity, short-duration exercise?

Question 38

How does fitness level affect the fuels burned for exercise?

Question 39

When is protein used as a fuel source during exercise?

Question 40

How do the functions of the muscle fiber types differ?

Question 41

What is the predominant fuel used by each muscle fiber type?

Question 42

How does repeated exercise affect the circulatory system?

Question 43

What is the primary source of energy for an exercising muscle?

Question 44

What is glycogen loading?

Question 45

How does iron deficiency anemia affect athletic performance?

Question 46

What is the female athlete triad?

Question 47

What are the symptoms of heat exhaustion?

Question 48

What are the symptoms of heatstroke?

Question 49

How much fluid should an athlete drink after exercise?

Question 50

How should athletes determine if they are dehydrated?

Question 51

When would you recommend a sports drink over water?

Question 52

What is the purpose of the pre-exercise meal?

Question 53

What is the primary nutrient that should be consumed in the pre-exercise meal?

Question 54

How important is timing in pre-exercise and recovery meals?

Question 55

What effect does glycemic index have on the recovery meal?

Question 56

What is an ergogenic aid?

Question 57

When should supplements be used?

Question 58

Should all athletes take a supplement?