Deck 10: Fitness and Nutrition

Question 1

People normally need to make special efforts to replenish electrolytes lost during exercise.
Nutrition in Practice: Supplements and Ergogenic Aids Athletes Use

Answer 1

False

Question 2

fitness program should help you maintain all of the following health-related components except:

A)speed.
B)flexibility.
C)muscle endurance.
D)muscle strength.

Answer 2

A

Question 3

average resting pulse rate for adults is around _____ beats per minute.

A)50
B)60
C)70
D)80

Answer 3

C

Question 4

Areas of the body that have the most fat to spare donate the greatest amounts of fatty acids to the blood during exercise.

Question 5

increase in the size and strength of muscle tissues is called:

A)hypertrophy.
B)overload.
C)hyponatremia.
D)atrophy.

Question 6

Aerobic exercise results in all of the following except:

A)a stronger heart muscle.
B)an increase in blood pressure.
C)increased stroke volume..
D)more efficient breathing.

Question 7

Glycogen stores can be quickly depleted when an exerciser is on a diet that is:

A)low in carbohydrates.
B)high in protein.
C)low in fat.
D)high in carbohydrates.

Question 8

of the following are benefits of physical activity except:

A)lower blood pressure.
B)slower resting pulse.
C)increased HDL cholesterol.
D)increased LDL cholesterol.

Question 9

No research supports the idea that caffeine enhances endurance.

Question 10

1.The types and amounts of physical activity needed to promote fitness may differ from those needed to obtain health benefits.

Question 11

Which of the following is not a benefit of weight training?

A)improved posture
B)enhanced psychological well-being
C)improved muscle endurance
D)enhanced appetite

Question 12

Benefits of fitness include all of the following except:

A)it shifts body composition toward more lean tissue .
B)it enables the body to resist colds.
C)improved self-discipline.
D)improved bone density.

Question 13

During rest, the body derives a little more than half of its energy from:

A)glucose.
B)fatty acids.
C)amino acids.
D)glycogen.

Question 14

VO2max refers to:

A)maximal oxygen uptake.
B)maximal pulse rate.
C)maximal repetitions.
D)maximal resistance.

Question 15

many as _____ percent of adults in the U.S.are completely inactive.

A)20
B)50
C)60
D)75

Question 16

Sports anemia clears up without treatment.

Question 17

The amount of glycogen a body stores depends partially on the amount of carbohydrate in the diet.

Question 18

Running at a pace of 6.5 miles/hour is an example of a(n):

A)vigorous-intensity physical activity.
B)moderate-intensity physical activity.
C)muscle-strengthening physical activity.
D)anaerobic physical activity.

Question 19

Physical Activity Guidelines for Americans specify that people need to spend at least _____ performing moderate-intensity aerobic activity on five to seven days per week.

A)20 minutes
B)30 minutes
C)45 minutes
D)60 minutes

Question 20

ability to bend and recover without injury is called:

A)muscular endurance.
B)flexibility.
C)strength.
D)cardiorespiratory endurance.

Question 21

Estimate the recommended protein intake for a 150-pound male endurance athlete.

A)55-68 grams per day
B)82-95 grams per day
C)90-112 grams per day
D)109-116 grams per day

Question 22

best fluid to support physical activity for endurance athletes is:

A)plain, cool water.
B)saltwater mixtures.
C)sports drinks.
D)lukewarm water.

Question 23

Severe headache, vomiting, bloating, confusion, and seizure are all symptoms of:

A)"hitting the wall."
B)hyponatremia.
C)hypothermia.
D)sports anemia.

Question 24

deficiency is especially likely to develop in:

A)children.
B)physically active young women.
C)physically active men.
D)older active adults.

Question 25

Diets lacking in carbohydrate:

A)necessitate the conversion of amino acids to glucose.
B)cause amino acids to be converted to fatty acids.
C)require more fluid intake.
D)necessitate the conversion of glucose to amino acids.

Question 26

supplements are needed when athletes:

A)feel tired after exercise.
B)have sports anemia.
C)have iron-deficiency anemia.
D)become dehydrated.

Question 27

an athlete consumes 3000 kcalories, at a minimum how many grams of carbohydrate should he consume?

A)200
B)325
C)450
D)500

Question 28

Athletic performance may be inhibited by:

A)very-low-fat diets.
B)high-carbohydrate diets.
C)low-protein diets.
D)high-sodium diets.

Question 29

Drinking extra fluid in the days leading up to an athletic event:

A)increases fluid stores in the body.
B)increases glycogen stores.
C)ensures maximum tissue hydration to start the event.
D)assists the body in better utilizing protein for energy.

Question 30

Based on an appropriate schedule of hydration for physical activity, after exercise at least _____ cups of fluid for each pound of weight lost should be consumed.

A)1
B)2
C)3
D)4

Question 31

Iron-deficiency anemia hinders exercise performance by limiting the amount of _____ available to muscles.

A)oxygen
B)hydrogen
C)glycogen
D)hemoglobin

Question 32

Characteristics of the best diet for fitness include all of the following except:

A)high in carbohydrates.
B)based on nutrient-dense foods.
C)adequate in protein.
D)high in fat.

Question 33

most critical nutrient needed for the exerciser is:

A)iron.
B)water.
C)calcium.
D)protein.

Question 34

high-carbohydrate diet enhances an athlete's endurance by:

A)providing plenty of fiber.
B)ensuring ample glycogen stores.
C)improving oxygen uptake.
D)ensuring ample stores of fatty acids.

Question 35

Following exercise, approximately _____ grams of carbohydrate should be consumed in order to maximize an athlete's glucose supply.

A)20
B)40
C)60
D)80

Question 36

Which of the following would benefit from consuming a drink that provides glucose during exercise?

A)someone who swims for more than an hour and a half a day
B)someone who plays tennis three times a week for an hour
C)someone who jogs two to three times a week for half an hour
D)someone who rides a bike every other day for 30 minutes

Question 37

The rate at which a person uses glycogen during physical activity depends on all of the following except:

A)duration of the activity.
B)intensity of the activity.
C)how well-trained the person is.
D)body weight.

Question 38

After _____ minutes of exercise, the body begins to use more fat for fuel.

A)10
B)20
C)30
D)60

Question 39

Which of the following groups has the lowest protein needs?

A)body builders
B)endurance athletes
C)sedentary people
D)all need the same amount of protein

Question 40

optimum diet for an athlete provides about _____ percent of kcalories from carbohydrates.

A)30-40
B)40-50
C)50-60
D)60-70

Question 41

Describe some of the conditioning effects of cardiorespiratory training.

Question 42

Supplements of carnitine are not necessary because it is naturally found in:

A)fruits and vegetables.
B)whole grains.
C)nutrient-dense foods.
D)milk and meat products.

Question 43

Explain what a person has to do in terms of type, frequency, intensity, and duration of activity to meet the ACSM's guidelines for physical activity.

Question 44

Desirable characteristics of foods included in a pregame meal include:

A)high in fat.
B)high in fiber.
C)low in carbohydrate.
D)low in protein.

Question 45

Which of the following ergogenic aids has been shown to boost performance?

A)carnitine
B)ribose
C)royal jelly
D)none of the above

Question 46

taken correctly, in which of the following sports might creatine enhance performance?

A)weight lifting
B)tennis
C)swimming
D)baseball

Question 47

Adverse effects associated with steroid use include all of the following except:

A)cancerous liver tumors.
B)decreased blood pressure.
C)sterility.
D)testicular shrinkage in men.

Question 48

Which of the following foods should be avoided prior to competition?

A)ice cream
B)grape juice
C)banana
D)graham crackers

Question 49

Describe characteristics of a diet best suited for a person who engages in physical activity.

Question 50

Which of the following foods would be the best choice for a pregame meal?

A)black beans and rice
B)pasta in marinara sauce
C)peanut butter and jelly sandwich
D)cheese and crackers

Question 51

way to make muscle cells grow is to:

A)make them work.
B)take protein supplements.
C)consume more dietary protein.
D)a and b

Question 52

Describe the desirable composition of a pregame meal and explain why certain categories of foods should be avoided.

Question 53

Why is plain, cool water the best fluid for noncompetitive, everyday active people?