Deck 10: Performance Nutrition

Question 1

Hypothermia is a threat to physically active people in hot, humid weather .

Answer 1

False

Question 2

Resistance training can be provided by:

A)brisk walking
B)strength exercises
C)swimming
D)bicycling
E)climbing stairs

Answer 2

B

Question 3

Muscle strength is the ability of a muscle to contract repeatedly within a given time without becoming exhausted .

Answer 3

False

Question 4

Iron-deficiency anemia impairs physical performance because iron helps deliver glucose to the muscles.

Question 5

An athlete may use up to 80 percent of the total daily energy expenditure to maintain regular body functions.

Question 6

The entire process of glucose breakdown in the body occurs in the presence of oxygen.

Question 7

The anaerobic breakdown of glucose produces _____ as a by-product.

A)urea
B)lactate
C)uric acid
D)amino acid
E)thyroxine

Question 8

Which of the following hormones signals the liver to release stored glucose molecules into the bloodstream?

A)Glucagon
B)Thyroxine
C)Testosterone
D)Insulin
E)Hepcidin

Question 9

On a scale of 1 to 10, what is the perceived exertion of a moderately intense physical activity?

A)Less than 5
B)6
C)7
D)8
E)More than 8

Question 10

People who regularly engage in physical activity live longer on average than those who are physically inactive.

Question 11

Characteristics of cardiorespiratory endurance include:

A)increased LDL cholesterol
B)increased blood pressure
C)increased resting pulse
D)increased recovery time after exertion
E)increased cardiac output and oxygen delivery

Question 12

Vitamin or mineral supplements taken just before competition enhance athletic performance.

Question 13

Regular weight training is not associated with:

A)increased muscle strength
B)the management of cardiovascular disease
C)reduced osteoporosis risk
D)reduced lean body mass
E)psychological well-being

Question 14

The Physical Activity Guidelines for Americans recommend:

A)spending the maximum amount of time on stretching exercises
B)performing only high-intensity physical activities for long-term benefits
C)spending the same amount of time on both aerobic and resistance exercises
D)performing a minimum of 150 minutes of moderate-intensity aerobic exercises daily
E)splitting up weekly physical activities into sessions of at least 10 minutes each

Question 15

Myokines are steroid hormones that promote muscle degeneration.

Question 16

The ability of the vital organs and metabolism to sustain moderate to high-intensity muscle exercise for prolonged periods is called _____.

A)muscle endurance
B)muscle fatigue
C)cardiorespiratory fatigue
D)cardiorespiratory endurance
E)muscle strength

Question 17

Hyponatremia, a dangerous state of fluid imbalance, can be prevented by drinking plain water.

Question 18

Examples of aerobic physical activity include all of the following except :

A)brisk walking
B)strength exercises
C)swimming
D)bicycling
E)climbing stairs

Question 19

Lactate buildup in working muscles:

A)increases the loss of lean body mass
B)indicates that anaerobic breakdown of glucose has occurred
C)occurs because of fatty acid breakdown in these muscles
D)causes muscle hypertrophy
E)enhances the storage of glucose

Question 20

Resistance training improves posture by strengthening the muscles of the back and abdomen.

Question 21

A person who continues moderate-intensity activities for more than _____ minutes begins to use less glucose and more fat for fuel.

A)2
B)5
C)10
D)15
E)20

Question 22

Which of the following vitamins plays a major role in building red blood cells?

A)Vitamin E
B)Vitamin K
C)Vitamin C
D)Vitamin B₁₂
E)Vitamin D

Question 23

Which of the following factors does not influence glycogen breakdown during physical activity?

A)Overall carbohydrate intake
B)Age of the person
C)Duration of the activity
D)Intensity of physical activity
E)Glycogen storage of the body

Question 24

Which of the following beverages should not be used by athletes for fluid replacement because of its adverse effects?

A)Sports drinks
B)Flavored water
C)Alcohol
D)Coconut water
E)Milk

Question 25

Which of the following nutrients is important for the formation of the protein collagen?

A)Vitamin E
B)Vitamin B₁₂
C)Vitamin K
D)Vitamin C
E)Vitamin D

Question 26

Sports anemia:

A)is a chronic disorder caused by genetic mutations in red blood cells
B)often requires the replacement of lost iron with iron supplements
C)occurs more often in casual exercisers than competitive athletes
D)results from the decreased blood fluid volume during training
E)is an adaptative, temporary response to endurance training

Question 27

Which of the following phenomena involves increased metabolism that continues for minutes or hours after exercise?

A)Excess postexercise oxygen consumption
B)Excess preexercise oxygen consumption
C)Reduced postexercise oxygen consumption
D)Reduced preexercise oxygen consumption
E)Excess postexercise glucose consumption

Question 28

Active people need nutrient-dense foods such as _____ to supply vitamins, minerals, and phytochemicals.

A)breakfast bars
B)sweet potatoes
C)iceberg lettuce
D)potato chips
E)energy drinks

Question 29

Athletes who lose a great deal of sodium in their sweat may be prone to :

A)heat stroke
B)hypothermia
C)hyperthermia
D)heat cramps
E)headache

Question 30

Sports drinks offer advantages over plain water for athletes who:

A)need to replenish their electrolytes
B)lose muscle agility with age
C)exercise outdoors in cold weather
D)prefer flavored drinks
E)need to replenish their protein levels

Question 31

Strategies that help endurance athletes maintain their blood glucose levels include:

A)skipping a meal immediately before a training session
B)avoiding glucose consumption during endurance activities
C)eating foods rich in trans fats before competition
D)eating carbohydrate-rich meals regularly
E)consuming high-fiber, high-fat foods during competition

Question 32

For athletic performance, the diet should consist of all of the following except :

A)carbohydrate-rich foods
B)grilled foods
C)high-fat foods
D)protein-rich sources
E)fried food products

Question 33

Identify the nutrient that has the ability to reduce tissue inflammation.

A)Glucose
B)Omega-3 fatty acid
C)Leucine
D)Vitamin D
E)Cholesterol

Question 34

Which of the following is a symptom of heat stroke?

A)Profuse sweating
B)Reduced heart rate
C)Rapid breathing
D)Gradual decline in body temperature
E)Gradual decline in body temperature

Question 35

What percentage of water loss is likely to cause an athlete to collapse?

A)1 percent
B)2 percent
C)4 percent
D)5 percent
E)7 percent

Question 36

The daily recommended protein intake for endurance athletes ranges from _____ grams of protein per kilogram body weight.

A)0.8 to 1.2
B)1.2 to 2.0
C)2.1 to 2.2
D)2.2 to 2.6
E)1.0 to 1.1

Question 37

To prevent hyponatremia, endurance athletes who work out heavily for four or more hours should:

A)drink large amounts of water over the course of the workout
B)restrict salt intakes during the week prior to the workout
C)drink carbonated beverages in the last session of the workout
D)limit fluid and sports gel intakes during the workout
E)favor sports drinks over water during the workout

Question 38

Which is the best fluid source for casual exercisers to replace lost body fluids?

A)Glucose solution
B)Fruit juice
C)Plain water
D)Salt solution
E)Coffee

Question 39

The main role of _____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation.

A)vitamin E
B)beta-carotene
C)vitamin C
D)folate
E)magnesium

Question 40

The amount of protein needed to fuel physical activity varies depending on:

A)the type of exercise, with intense anaerobic strength training requiring more protein
B)carbohydrate intake, with high carbohydrate intakes requiring more protein
C)the extent of training, with higher degrees of training requiring less protein at a given intensity
D)supplement use, with certain supplements increasing protein needs
E)the duration of the activity, with shorter bursts of exercise requiring more protein fuel

Question 41

Which of the following is true of a postexercise recovery meal?

A)It replenishes energy and glycogen levels.
B)It includes expensive food products.
C)It removes accumulated lactic acid from the body.
D)It does not include protein-rich food products.
E)It contains vitamins and minerals that can improve performance.

Question 42

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.

A)46-50 g
B)69-114 g
C)18-62 g
D)62-67 g
E)30-50 g

Question 43

How much carbohydrate should a 175-pound athlete, who is in training for 4 to 5 hours per day, consume each day in order to increase glycogen storage in his body.

A)385-550 grams
B)40-56 grams
C)88-123 grams
D)477-595 grams
E)636-954 grams

Question 44

The Physical Activity Guidelines for Americans recommend:

A)muscle-strengthening activities of moderate to high intensity for 2 or more days a week
B)sessions of at least 150 minutes of vigorous aerobic activity per day
C)stretching activities to increase muscle strength
D)endurance sessions of at least 50 minutes each for health benefits
E)a sedentary lifestyle and physical inactivity every day

Question 45

A high-school football player's diet provides him with around 2.5 grams of protein per kilogram of body weight per day. Which of the following statements his true of his protein intake?

A)It exceeds the recommended daily protein intake, so he should consider reducing his protein intake.
B)It falls short of the recommended daily protein intake, so he should consider increasing his protein intake.
C)The excess protein consumed will benefit him as the body converts it into muscle mass.
D)This is a toxic level of protein that will cause serious health problems.
E)This will enhance his body's protein tolerance level to a higher protein intake on a regular basis.

Question 46

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day.

A)550-700
B)750-875
C)900-1575
D)1580-1650
E)1590-3550

Question 47

What should you consider when selecting a fitness routine that is intended to increase overall muscle strength and size?

A)You should work all muscle groups for the same intensity and duration every day.
B)You should avoid aerobic activities to remove any form of distraction.
C)You should rest the muscles for a day or two to refuel and repair wear and tear.
D)You should only do stretching exercises before strength training.
E)You should consume around 10 grams of protein per meal.

Question 48

Protein is needed by the body to support an exercise program because of its role in:

A)being a major part of fuel used in strength training
B)sparing carbohydrate from being used for fuel
C)repairing muscle tissue after exercise
D)being converted to glycogen for storage in muscles
E)attracting water into muscle tissue and adding bulk

Question 49

How can endurance athletes best delay muscle fatigue during training?

A)By eating glucose periodically during the event
B)By avoiding sports drinks during exercise
C)By consuming excess fat three days before the event
D)By reducing their body fat to less than 5 percent of the total body weight
E)By staying in the moderate intensity range to prevent anaerobic metabolism

Question 50

What is recommended for replacing fuels that have been used up during exercise?

A)Immediately replace the used-up fat because it is used more in moderate exercise.
B)Wait at least two hours before replacing the exhausted nutrients to allow the muscles to repair themselves.
C)Eat only high-carbohydrate foods with a low glycemic index to maintain blood glucose levels.
D)Eat well-balanced meals and snacks spaced throughout the day.
E)Drink a protein-rich shake within 30 minutes after an exercise session.

Question 51

What advice would you give to a woman who is going to start a weight training program?

A)She should choose a physical activity that is beyond her fitness level.
B)She should gradually increase the amount and intensity of physical activity.
C)She should only focus on developing strong muscles.
D)She should exercise during the hottest times of the day for the maximum benefit.
E)She should take fat supplements to enhance her weight training.

Question 52

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid, at a minimum, should she consume?

A)2 cups
B)5 cups
C)7 cups
D)11 cups
E)17 cups

Question 53

Kevin burns 5.5 cal\min by walking at a speed of 4.5 miles per hour. He is also able to have a conversation while performing this moderately intense physical activity. What effect does this activity have on his breathing and heart rate?

A)Little to no change in his breathing and heart rate
B)A slight change in his breathing but no change in his heart rate
C)A slight increase in both his breathing and heart rate
D)No change in his breathing but a significant change in his heart rate
E)A significant change in both his breathing and heart rate

Question 54

An athlete in the early weeks of an aerobic training program develops a decreased hemoglobin concentration but does not report disproportionate fatigue. Which of the following statements is true of the athlete's decreased hemoglobin levels?

A)Decreased hemoglobin concentrations are never a cause for concern.
B)The athlete has an iron deficiency.
C)The athlete has a low blood volume.
D)Vitamin and mineral supplements are necessary to reverse this condition.
E)Vitamin and mineral supplements are necessary to reverse this condition.

Question 55

Calculate the recommended daily protein intake for a male runner who weighs 152 pounds and participates in sprints and hurdles.

A)55-76 g\day
B)83-138 g\day
C)30-40 g\day
D)17-48 g\day
E)140-180 g\day

Question 56

Which of the following athletes will use the least amount of protein as fuel during exercise?

A)Joe, who is an endurance athlete and consumes a protein-rich diet
B)Charles, who is an endurance athlete and consumes a fat-rich diet
C)Gary, who is an endurance athlete and consumes a carbohydrate-rich diet
D)Rick, who is in a strength-training program and consumes a diet rich in branched-chain amino acids
E)Trey, who is in a strength-training program and consumes a high-carbohydrate diet

Question 57

Researchers measure cardiovascular fitness with VO _{2 max} , which will:

A)remain the same when exercising at varying altitudes
B)increase the resting heart rate to pump blood more rapidly
C)decrease the amount of oxygen needed for exercising
D)indicate the level of improvement in muscle strength
E)increase as fitness improves and blood is pumped more efficiently

Question 58

The health benefits of being physically active include all of the following except :

A)increased resistance to infections
B)improved bone density and body composition
C)reduced risk of type 2 diabetes
D)reduced risk of heart disease
E)reduced risk of electrolyte imbalances

Question 59

Identify the statement that is true of the hourly sweat rate of an athlete.

A)It is the rate of sweating during a physical activity.
B)It is the rate of sweating after a physical activity.
C)It is the rate of sweating before a physical activity.
D)It is the sum of the weight of an athlete before and after a physical activity.
E)It is the difference in the weight of an athlete before and after a physical activity.

Question 60

Cardiorespiratory endurance is characterized by:

A)decreased stroke volume of the heart
B)reduced blood HDL cholesterol
C)increased strength of the heart muscles
D)a faster resting pulse
E)increased blood glucose levels

Question 61

Use the sports drink label to answer the following  question. How will this sports drink help an individual who takes a 45-minute walk?

A)The glucose in the beverage will replace the glucose that has been depleted.
B)The cholesterol in the beverage will replace the cholesterol that has been depleted.
C)Water in the beverage will replace the fluid that has been lost as sweat during the walk.
D)Iron will enhance the production of insulin.
E)Vitamin C will aid recovery from postexercise fatigue.

Question 62

The term "ergogenic":

A)on food and supplement labels is regulated by the FDA
B)is associated with supplements claimed to prevent chronic diseases
C)implies that the product is safe to consume
D)implies that the product has special work-enhancing powers
E)means capable of halting oxidative stress and reducing inflammation

Question 63

Athletes often use whey products to prepare for competition because whey proteins:

A)are mild stimulants that produce alertness and reduce reaction time
B)provide all the essential amino acids needed to build new muscle tissue
C)elevate testosterone and estrogen in the blood of male and female athletes, respectively
D)produce rapid weight loss by burning excess body fat and sparing glycogen
E)produce free radicals that promote many of the body's beneficial responses to exercise

Question 64

Use the sports drink label to answer the following  question. What can be said about the sodium content of this beverage?

A)It can help replenish the amount of sodium lost in sweat during exercise.
B)It should be consumed with caution because of its high level of sodium.
C)It should not be consumed before exercise.
D)It will not provide any additional benefit to an athlete.
E)It has an unconsumable form of sodium.

Question 65

What is the role of carnitine in the body?

A)Protein synthesis
B)Transport of proteins across the cell membrane
C)Transport of fatty acids across the mitochondrial membrane
D)Fatty acid synthesis
E)Glycogen synthesis

Question 66

What is a confirmed effect of taking creatine supplements?

A)Weight gain
B)Faster muscle growth
C)Increased muscle strength
D)Reduced muscle mass
E)Increased endurance because of the placebo effect

Question 67

Describe the composition and characteristics of an ideal pregame meal at 1, 2, and 3 hours before competition.

Question 68

Use the sports drink label to answer the following  question.   What would be the performance effects of carbohydrate in this sports beverage?

A)There is not enough carbohydrate to enhance performance.
B)It may delay fluid passage from the stomach to the intestine.
C)It may cause abdominal cramps, nausea, and diarrhea.
D)The percentage of carbohydrate is high enough to enhance performance.
E)There would be a negative effect because the source of carbohydrate is not glucose.

Question 69

Which of the following hormones is illegal in sports and has been banned by the World Anti-Doping Agency?

A)Angiotensin
B)Insulin
C)Androstenedione
D)Glucagon
E)Vasopressin

Question 70

What should be the recommended daily carbohydrate intake for an athlete with an energy intake of 2,800 calories?

A)130-140 grams
B)70-245 grams
C)1260-1820 grams
D)315-455 grams
E)600-900 grams

Question 71

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

A)cause electrolyte imbalances as they contain excess salt
B)speed up the use of glycogen
C)have a potentially hazardous diuretic effect
D)make a person feel full quickly and may limit fluid intake
E)alter perceptions and slow reaction time

Question 72

Which of the following statements is true of creatine?

A)It enhances the long-term performance of endurance athletes.
B)It causes muscles to hold water.
C)It is usually lacking in the diet.
D)It decreases an athlete's ability to perform high-intensity exercise.
E)It causes weight loss in endurance athletes.

Question 73

A varsity sprinter is considering taking caffeine pills before competition to enhance his performance. What will you tell him about caffeine?

A)Caffeine provides no performance benefits for any type of athletic event.
B)Caffeine helps dilate blood vessels to increase blood flow to the muscles.
C)Caffeine is a bioactive compound and does not have any adverse effects.
D)Caffeine causes headaches, trembling, and an abnormally fast heart rate in high doses .
E)Caffeine causes diarrhea, nervousness, irritability, headaches, and dehydration in small doses.

Question 74

Use the sports drink label to answer the following  question.   If an athlete has lost 2 lbs of weight during vigorous exercise, how much of this sports drink should he consume for rehydration?

A)At least 1 cup
B)At least 1 ¹ \ ₃ cups
C)At least 2 cups
D)At least 2 ² \ ₃ cups
E)At least 5 cups

Question 75

What are anabolic steroids? Describe the side effects of taking steroids.

Question 76

What would not be an appropriate component of a pregame meal?

A)Toast and pineapple juice
B)Pancakes with syrup
C)High-fiber cereal with whole milk
D)Baked potato and orange juice
E)Turkey sandwich and low-fat milk

Question 77

An advantage of using sports drinks for fluid replacement during exercise is that:

A)they contain double the carbohydrate concentration of soft drinks
B)they have a pleasant taste that encourages consumption
C)they are high in sugar to quickly replace losses in sweat
D)they easily create a calorie deficit in the body
E)they provide triglycerides that are lost in sweat

Question 78

What is the best way for athletes to ensure that they have adequate sodium levels in their bodies?

A)Use salt tablets after large sweat losses from exercise.
B)During a competition, use sports drinks that are high in glucose content.
C)Do not restrict salty foods in the days before a competition.
D)Restrict water intake during a competition to avoid hyponatremia.
E)Include an electrolyte-enhanced beverage at all meals.

Question 79

Your friend is participating in a strenuous world-class competition that lasts for over four hours. What advice would you give your friend?

A)Don't worry about electrolyte losses.
B)Consume sports drinks and pretzels.
C)Take electrolyte or salt tablets.
D)Drink plenty of plain water.
E)Drink a fluid that contains sucrose, not fructose.

Question 80

Why would you advise someone not to drink alcohol before participating in an athletic event?

A)It promotes water retention.
B)It makes people nervous or jittery.
C)It enhances temperature regulation.
D)It enhances fluid loss from the body.
E)It speeds up basal metabolism.