Deck 10: Nutrition and Physical Activity: Keys to Good Health

Question 1

The 2008 Physical Activity Guidelines for Americans recommends engaging in a minimum of how many minutes of moderate physical activity per day?

A) 15
B) 30
C) 45
D) 60

Answer 1

30

Question 2

Which of the following is the ability to carry out daily tasks with vigor and alertness, without undue fatigue?

A) endurance
B) flexibility
C) athleticism
D) physical fitness

Answer 2

physical fitness

Question 3

How are physical activity and exercise related?

A) All physical activity is considered exercise.
B) Only physical activity that increases energy expenditure is considered exercise.
C) Exercise is one type of leisure-time physical activity.
D) Physical activity done with vigor and alertness is defined as exercise.

Answer 3

Exercise is one type of leisure-time physical activity.

Question 4

What are the side effects of taking gamma-hydroxybutyric acid (GHB)?

A) dehydration, muscle cramps, and gastrointestinal disturbances
B) seizures, depressed breathing, sedation, and coma
C) unhealthy changes in blood lipids and increased risk of heart disease
D) infertility, masculinization in women, and femininization in men

Question 5

Alberto wants to improve his cardiovascular health. Which type of activity would be the MOST effective to achieve this goal?

A) aerobic exercise
B) anaerobic exercise
C) resistance training
D) endurance training

Question 6

Claire is 28 years old and consistently does moderate-intensity aerobic exercise three to five days a week. The maximal heart rate that she should aim for that falls within her optimal aerobic training range is

A) 120 bpm.
B) 134 bpm.
C) 188 bpm.
D) 198 bpm.

Question 7

The FITT principle is

A) the level of fitness one should achieve according to one's age.
B) the principle that a good physical fitness program should be based on frequency, intensity, time, and type of activity.
C) a method to determine your fitness level based on your target heart rate.
D) a method to determine fitness based on flexibility and muscle strength.

Question 8

To achieve moderate-intensity physical activity, exercise intensity should be no more than what percentage of maximal heart rate?

A) 25%
B) 30%
C) 70%
D) 90%

Question 9

Which of the following individuals do NOT need to have a medical evaluation prior to beginning an exercise regimen?

A) Jack, a 65-year-old man with diabetes
B) Betty, a 45-year-old woman who is healthy but inactive
C) Frank, a 40-year-old man who is healthy but inactive
D) Sylvia, a 30-year-old woman with asthma

Question 10

Which of the following best describes the recommended simple sugar intake for athletes?

A) Most athletes should eliminate all sugar from the diet.
B) Most athletes should keep sugar intake to less than 5% of total daily energy intake.
C) Most athletes should keep sugar intake to less than 10% of total daily energy intake.
D) Sugar should not be restricted in the athlete's diet because it provides a good source of carbohydrate for the working muscle.

Question 11

The amount of adenosine triphosphate (ATP) stored in a muscle cell will fuel the muscle's activity for a maximum of

A) 3 seconds.
B) 3 minutes.
C) 3 hours.
D) 3 days.

Question 12

Anaerobic means

A) with oxygen.
B) without oxygen.
C) with glucose.
D) without glucose.

Question 13

How does regular aerobic exercise promote cardiovascular health?

A) It makes the heart muscle work against resistance.
B) It lengthens cardiac muscles.
C) It works large muscle groups and increases the body's use of oxygen.
D) It increases the flexibility of large muscle groups.

Question 14

Beta-hydroxy-beta-methylbutyrate (HMB) has been marketed as a muscle and strength builder because of its relationship to which amino acid?

A) leucine
B) glutamine
C) arginine
D) beta-alanine

Question 15

What type of metabolism supports physical activity that lasts more than 3 minutes?

A) anaerobic
B) aerobic
C) nitrogen
D) fatty acid

Question 16

The body draws most of its fuel for long hikes and other low-intensity, long-duration activities from

A) fat.
B) carbohydrates.
C) ATP.
D) glycogen.

Question 17

How much more energy does aerobic metabolism provide the body compared to glycolysis?

A) two times as much
B) ten times as much
C) eighteen times as much
D) thirty-six times as much

Question 18

Joseph plays basketball for his high school team, and he is concerned that he is not consuming enough kilocalories to support his activity. Which of the following would be the best indicator that he is not consuming adequate kilocalories?

A) His performance has been impaired.
B) He is losing weight.
C) His blood glucose levels are low.
D) His hemoglobin is low.

Question 19

Rachel is a gymnast who trains every day. She supports her daily activity by consuming 2,500 kcal/day. Up to how many kilocalories should she be consuming from carbohydrate sources?

A) 1,100 kcal
B) 1,625 kcal
C) 1,800 kcal
D) 1,950 kcal

Question 20

Andrea thinks that carbohydrate loading could be beneficial to her. Which of the following statements is NOT True about this practice?

A) Carbohydrate loading is appropriate in endurance activities such as a marathon.
B) Carbohydrate loading may cause gastrointestinal distress.
C) Carbohydrate loading maximizes glycogen stores.
D) Carbohydrate loading is most beneficial to baseball and football players.

Question 21

Which of the following is a disadvantage of carbohydrate loading?

A) high blood glucose levels
B) muscle cramps
C) diarrhea
D) glycogen loading

Question 22

Which of the following is NOT an advantage of using body fat as a fuel during exercise?

A) The body's fat stores are abundant even in the leanest athlete.
B) Fat provides 9 kcal/gram, while carbohydrate provides 4 kcal/gram.
C) Fat is broken down very quickly by the body.
D) Fat is the primary fuel source during low- and moderate-intensity types of exercise.

Question 23

Which of the following would be the best fluid replacement for events lasting less than one hour?

A) water
B) sports drink
C) orange juice
D) ginger ale

Question 24

Which of the following activities has the potential to increase bone density the most?

A) rowing
B) jogging
C) recumbent cycling
D) swimming

Question 25

Which of the following best explains the cause of sports anemia?

A) insufficient intake of dietary iron
B) loss of iron stores due to excessive activity
C) increased plasma volume
D) cessation of a normal menstrual cycle

Question 26

Which of the following ergogenic aids is a precursor to testosterone?

A) creatine
B) ephedra
C) androstenedione
D) carnitine

Question 27

Some athletes believe that caffeine can enhance athletic performance because it has been shown to

A) increase muscle flexibility and strength.
B) stimulate the central nervous system.
C) regenerate ATP for energy.
D) increase the transport of amino acids to exercising muscle.

Question 28

The majority of the research findings backing up the effectiveness of ergogenic aids have been shown to be

A) adequate to judge the effectiveness of these products.
B) of low quality and of high risk for bias.
C) meeting the minimum standards set by the Federal Trade Commission (FTC).
D) placebo studies that put patients' health at risk.

Question 29

Which type of exercise involves the repetitive movement of large muscle groups, increasing the body's use of oxygen and promoting cardiovascular health?

A) resistance training
B) stretching
C) anaerobic exercise
D) aerobic exercise

Question 30

Which of the following is produced during anaerobic metabolism and supplies fuel for working muscles, the heart, and resting tissue?

A) ATP
B) creatine phosphate
C) lactic acid
D) pyruvic acid

Question 31

The process in which carbohydrates break down to provide quick energy to the body is known as

A) glycolysis.
B) pyruvysis.
C) creatinosis.
D) acidosis.

Question 32

Maximal heart rate equals 220 minus an individual's

A) resting heart rate.
B) waist circumference.
C) BMI.
D) age.

Question 33

The primary end product of glycolysis is

A) ATP.
B) pyruvic acid.
C) creatine phosphate.
D) lactic acid.

Question 34

Which of the following has been shown to enhance athletic performance and is a legal substance in the United States?

A) creatine
B) gamma-hydroxybutyric acid (GHB)
C) anabolic steroids
D) ephedrine

Question 35

Athletes and physically active people have increased needs for

A) calcium.
B) B-vitamins.
C) fat.
D) sugar.

Question 36

Vincent is considering buying a creatine supplement after he saw a variety of these ergogenic aids advertised in a fitness magazine. Which of the following is a common deceptive marketing tactic that he should watch out for?

A) an offer for a free mail-order anabolic assessment
B) a recommendation to assess body composition through underwater weighing
C) evidence about creatine's effect on resistance exercise and sprinting
D) a warning about creatine's short-term side effects

Question 37

Substances used to enhance athletic performance are known as

A) athlete triad aids.
B) dysmorphic aids.
C) ergogenic aids.
D) ATP aids.

Question 38

The general term that describes a substance that builds muscle and increases strength is

A) placebo.
B) anaerobic.
C) aerobic.
D) anabolic.

Question 39

It is recommended that you drink how many cup(s) of fluid for each pound of body weight lost following an exercise session?

A) one
B) two
C) three
D) four

Question 40

Which of the following is NOT a benefit of stretching and other warm-up activities before an exercise session?

A) decrease of blood flow
B) increase in body temperature
C) enhanced flexibility
D) psychological preparedness

Question 41

The primary role of amino acids during exercise is to

A) supply the majority of the body's energy.
B) make glucose.
C) break down muscle cells after exercise.
D) generate lactic acid.

Question 42

Placing extra physical demands on the body to improve fitness is known as the

A) specificity principle.
B) carbohydrate load principle.
C) exercise pain principle.
D) overload principle.

Question 43

People who regularly engage in physical activity are most likely to be motivated by

A) the desire to improve appearance.
B) financial incentives.
C) intrinsic factors.
D) extrinsic motivators.

Question 44

What is an appropriate level of intensity to increase muscular fitness without risking injury?

A) Weights should be no more than 10% of the maximal weight you can lift.
B) Weights should be at least 30% of the weight you can lift.
C) Weights should be no more than 85% of the weight you can lift.
D) Weights should be 100% of the weight you can lift.

Question 45

Concentrated beetroot juice has been studied as an ergogenic aid because it provides high levels of

A) nitrate.
B) chromium.
C) carnitine.
D) beta-alanine.

Question 46

What does the most recent research evidence suggest about the effectiveness of beta-alanine as an ergogenic aid?

A) It stimulates the central nervous system.
B) It delays the onset of muscle fatigue.
C) It has no effect on athletic performance.
D) The health risks of beta-alanine outweigh its effectiveness as an ergogenic aid.

Question 47

How much glycogen can the human body store?

A) none
B) less than 10 grams
C) 100s of grams
D) an unlimited amount

Question 48

Carnitine and chromium supplements are both marketed as

A) muscle builders.
B) testosterone producers.
C) speed enhancers.
D) fat burners.

Question 49

Regular physical activity can increase HDL-cholesterol and lower triglycerides.

Question 50

More than half of adults in the United States are either physically inactive or not meeting national health recommendations for physical activity.

Question 51

Athletes have larger glycogen stores than inactive people.

Question 52

Because fat is metabolized rapidly, it is a good fuel source for high-intensity, short-duration exercise.

Question 53

The best way to promote muscle strength is to eat a high-protein diet.

Question 54

Most inactive people and many athletes consume enough protein in their diet to support their added physical activity.

Question 55

Sports anemia should be treated immediately with iron supplements.

Question 56

Sports anemia is a major cause of poor athletic performance.

Question 57

Anabolic steroids are illegal in the United States.

Question 58

Creatine has been shown to increase the risk of cancer in humans.

Question 59

ATP is the currency of energy for the cells.

Question 60

Low-intensity cool-down activities have no effect on muscle soreness.

Question 61

In the United States, if an ergogenic aid has been granted a patent it has been proven to be both effective and safe.

Question 62

Identify and describe at least four deceptive tactics used to advertise ergogenic aids.

Question 63

Ann is a week away from competing in a marathon. Applying the principle of carbohydrate loading, describe the exercise and dietary adjustments she should make on each of the six days before the race.

Question 64

Identify the components of physical fitness assessed by the President's Challenge Adult Fitness Test and how each is estimated.

Question 65

Which of the following types of training would most improve the body's ability to use lactic acid as an energy source?

A) sprinting
B) deadlifting heavy weights
C) long-distance cycling
D) squats

Question 66

Lactic acid buildup is the main cause of muscle fatigue and soreness.

Question 67

Harold is 36 and starting an exercise program after years of inactivity. He is worried about the risk of injury and wants to make sure that he starts off exercising at the lower end of his recommended training range. What is the target heart rate that he should shoot for as he begins his exercise program?

A) 82 bpm
B) 92 bpm
C) 102 bpm
D) 122 bpm

Question 68

To improve their physical fitness, inactive adults should begin a daily exercise program involving 30 minutes of aerobic exercise, 30 minutes of strength training, and 30 minutes of stretching.

Question 69

Star fruit are an excellent source of

A) protein.
B) iron.
C) monounsaturated fat.
D) vitamin