Deck 10: Nutrition, Fitness, and Physical Activity

Question 1

Which of the following is a result of regular exercise?

A) Increased risk for developing type 2 diabetes
B) Reduced blood pressure
C) Reduced bone density
D) Reduced HDL cholesterol levels

Answer 1

B

Question 2

Weight lifting stresses the muscles, causing them to adapt by increasing in size and strength. This process is called

A) atrophy.
B) hypertrophy.
C) megalomia.
D) tonia.

Answer 2

B

Question 3

For each of the labels on this picture, indicate how exercise promotes health specific to the topic listed.

Answer 3

NOT answered

Question 4

The exercise recommendations to maintain a healthy body weight are _____ those recommended to reduce risk of chronic disease.

A) greater than
B) the same as
C) less than

Question 5

Based on the information depicted in this visual, which of the following statements is FALSE?

A) One's total energy expenditure does not include the calories expended to digest the food.
B) Participating in exercise on a regular basis will increase your BMR.
C) Someone who engages in physical activity will expend more calories than someone who doesn't exercise.
D) All of these statements are true.

Question 6

Fitness is a set of attributes related to the ability to perform routine physical activities without undue fatigue.

Question 7

Flexibility determines your range of motion.

Question 8

_____ are activities that specifically increase muscle strength, endurance, and size.

A) Yoga and pilates
B) Weight lifting and shoveling snow
C) Swimming and rowing
D) Jogging and walking

Question 9

Cardiorespiratory endurance is enhanced by regular aerobic exercise.

Question 10

Which of the following body systems is not strengthened by aerobic exercise?

A) Cardiovascular
B) Endocrine
C) Respiratory
D) Cardiovascular and respiratory

Question 11

List the 4 components of fitness and describe the type of exercise and provide an example to enhance each component.

Question 12

Which of the following is the best example to illustrate the overload principle?

A) Briskly walking for 20 minutes every other day this week, increasing the intensity of walking the next week
B) Eating a dessert, then 2 hours later swimming 30 minutes
C) Exercising in the evening instead of in the morning
D) Riding a stationary bike for 20 minutes, then immediately running 20 minutes

Question 13

Which of the following is NOT considered a component of a person's fitness?

A) Body composition
B) Flexibility
C) Maximum heart rate
D) Strength

Question 14

Endorphins

A) increase basal metabolic rate.
B) increase muscle mass.
C) reduce appetite.
D) reduce carbohydrate cravings.

Question 15

Vigorous physical activity that raises the heart rate to the high end of the aerobic zone improves fitness more than medium intensity activity that raises heart rate to the low end of the zone.

Question 16

In reviewing this graph, you see that BMR is higher for someone who participates in regular exercise as compared to someone who is sedentary. Explain why this is the case.

Question 17

A fit person has more muscle mass than an unfit person of the same height and weight.

Question 18

Your body's maximum ability to generate ATP using aerobic metabolism is called:

A) aerobic capacity.
B) basal metabolism
C) muscle endurance.
D) resting heart rate.

Question 19

Which of the following statements regarding physical activity is FALSE?

A) Adults should include strength training activities 4-5 times a week.
B) Approximately one-third of American adults get no physical activity at all during their leisure time.
C) Greater health benefits can be obtained by exercising more vigorously or for a longer time.
D) Most Americans do not exercise regularly.

Question 20

Maximum heart rate _____ with age.

A) decreases
B) increases
C) does not change (is not affected by age)

Question 21

Explain how the circulatory and respiratory systems work together to get oxygen to the muscles.

Question 22

Aerobic metabolism can use glucose and fat, but not protein, to generate energy.

Question 23

As compared to medium intensity activity, such as running for 45 minutes, amino acids are used at a _____ rate and glucose at a _____ rate for fuel during high intensity exercise, such as sprinting 100 yards.

A) higher, lower
B) higher, higher
C) lower, lower
D) lower, higher

Question 24

The majority of creatine phosphate is found in the liver.

Question 25

The physiological changes that occur from aerobic training increases cellular ability to burn fatty acids for fuel.

Question 26

Which of the following statements regarding ATP production is FALSE?

A) Aerobic metabolism requires oxygen.
B) Carbohydrates, fats, and protein can be used to product ATP.
C) Most ATP is produced in the mitochondria.
D) The majority of ATP is produced by anaerobic metabolism.

Question 27

The amount of ATP produced by anaerobic versus aerobic metabolism depends on the:

A) amount of glycogen this is stored in the body.
B) availability of oxygen.
C) availability of amino acids.
D) pH of the blood.

Question 28

Aerobic exercise is considered to be at an intensity of _____ % of maximum heart rate.

A) 10-30%
B) 40-70%
C) 60-85%
D) 90-100%

Question 29

As fitness improves, an exerciser must perform more intense activity to raise his heart rate.

Question 30

The predominate fuel used by muscle during a 10K race (~50 minutes) is

A) carbohydrate.
B) creatine phosphate.
C) fat.
D) protein.

Question 31

If you do not rest enough between exercise sessions, which of the following statements is correct?

A) Both fitness and performance will still improve.
B) Fitness, but not performance, will still improve.
C) Performance, but not fitness, will still improve.
D) Neither fitness nor performance will improve.

Question 32

Overtraining syndrome only occurs in serious athletes who are training extensively.

Question 33

Kandie is a sedentary, overweight female college student. Although her blood lipids and blood sugar are normal, she has a family history of type 2 diabetes and heart disease. She has decided to begin a fitness program by walking and has asked for your advice. What would be your advice for her 1st week of exercise?

Question 34

Resting between exercise sessions is important because it

A) allows the body to replenish energy stores.
B) repairs damaged tissues.
C) strengthens muscles.
D) All of the above statements are true.

Question 35

As compared to medium intensity exercise, such as hiking, fatty acids are used at a_____ rate and glucose at a _____ rate for fuel during rest.

A) higher, lower
B) higher, higher
C) lower, lower
D) lower, higher

Question 36

This diagram is an overview of the frequency of types of activities that are recommended to include in a fitness program. Josh is a 20 year old college student, who is interested in beginning a fitness program. For each section in this graph, provide an overview of the goal for each section and the types of activities that Josh can do to meet each goal.

Question 37

JD is a 23 year old male, and his target heart rate for exercise is 70% of his maximum heart rate. What is JD's maximum heart rate (beats per minute)? What is his target heart rate (beats per minute). Use the graph attached and plot JD's target heart rate. Is JD's target heart rate in the aerobic zone?

Question 38

Which of the following does NOT impact the ability of the circulatory and respiratory systems to deliver oxygen to the tissues?

A) Age of the exerciser
B) Duration of the physical activity
C) Intensity of the exercise
D) Physical conditioning of the exerciser

Question 39

Based on this visual, which of the following statements about metabolism is FALSE?

A) ATP is produced in the cells by anaerobic metabolism when no oxygen is available.
B) Anaerobic metabolism utilizes all sources of fuel.
C) Fatty acids can be converted to acetyl-CoA for ATP production.
D) The majority of ATP is produced by aerobic metabolism.

Question 40

The most common symptom of overtraining syndrome is

A) elevated body temperature (running a fever).
B) fatigue, even at rest.
C) thirst that is not relieved by drinking fluids.
D) urine is concentrated (dark yellow color).

Question 41

The major differences between the nutritional needs of a serious athlete and those of a causal exerciser are the amount of _____ required.

A) amino acids and glycogen
B) total energy and water
C) total energy and amino acids
D) water and iron

Question 42

Explain the interrelatedness of three points of the Female Athlete Triad.

Question 43

Exercise increases _____ production which can be counteracted by ____ in the body.

A) ATP, antioxidants
B) ATP, amino acids
C) free radical, antioxidants
D) free radical; fatty acids

Question 44

Based on the information depicted in this visual, which of the following statements is FALSE?

A) During the first few seconds of exercise, the muscles get energy from stored ATP.
B) After about 10 minutes, most of the ATP used to fuel exercise is produced by anaerobic metabolism.
C) In about 2 minutes, anaerobic metabolism of glucose becomes the predominant source of ATP.
D) Very early in exercise, creatine phosphate is broken down to produce ATP.

Question 45

Because most athletes have higher vitamin and mineral needs than the general public, the majority of athletes need to take a multi-vitamin/mineral supplement.

Question 46

To burn the most body fat possible during an exercise session, one should work in the "fat-burning zone".

Question 47

Why is increasing the number of red blood cells an advantageous physiological change that occurs with aerobic training?

A) It allows oxygen to be transported to tissues.
B) It increases creatine phosphate concentration in muscles.
C) It allows more glycogen to be stored.
D) It prevents the breakdown of amino acids for fuel.

Question 48

The proportions of carbohydrate, fat, and protein recommended for the diets of physically active individuals are NOT within the ranges recommended to the general public.

Question 49

Physical performance is improved by consuming a very low fat diet (less than 10% of calories) for endurance athletes (marathon runners).

Question 50

As compared to non-athletes, competitive athletes participating in strength sports may require extra protein.

Question 51

Based on the information in this visual, which of the following substances cannot be used to fuel exercise?

A) Amino acids
B) Glycogen
C) Iron
D) Triglycerides

Question 52

When an athlete "hits the wall", which fuel has been depleted?

A) Creatine phosphate
B) Fat
C) Glycogen
D) Protein

Question 53

Athletes who restrict their intake in order to maintain a low body weight may be at risk for micronutrient deficiencies.

Question 54

Endurance athletes should focus on replenishing which fuel store in the body prior to the next workout?

A) Amino acids in the liver
B) Creatine phosphate
C) Fatty acids in the muscle
D) Glycogen in the muscle and liver

Question 55

Based on the content of this visual, identify 2 factors that affect energy expenditure and how those factors interact.

Question 56

Aerobic training _____the size and _____ the number of mitochondria in cells.

A) decreases, decreases
B) decreases, increases
C) increases, decreases
D) increases, increases

Question 57

Strength training increasing the use of protein for energy.

Question 58

Based on the information in this visual, where can your muscles get glucose to fuel activity?

A) Dietary carbohydrates
B) Liver glycogen
C) Muscle glycogen
D) All of these are sources of glucose.

Question 59

Which of the following is NOT a characteristic of the female athlete triad?

A) Amenorrhea
B) Disordered eating
C) Improved bone density
D) Low percentage of body fat

Question 60

As the amount of glucose is limited, anaerobic metabolism cannot continue indefinitely.

Question 61

Adam has been push mowing his yard on a very hot and humid day for almost 90 minutes now. He is feeling faint and disoriented and is sweating profusely. When he checked his pulse, he noticed that it was weak but rapid. Based on this scenario, Adam is most likely experiencing which of the following?

A) Heat cramps
B) Heat exhaustion
C) Heat stroke
D) Sports anemia

Question 62

An ergogenic aid is designed to enhance athletic performance.

Question 63

A meal, such as the one depicted in this visual, should be consumed ____ before the competition.

A) 30-45 minutes
B) 60-90 minutes
C) 2-4 hours
D) 4 or more hours

Question 64

The best post-exercise foods for marathon runners contain

A) carbohydrates only.
B) protein only.
C) carbohydrate and fat.
D) carbohydrate and protein.

Question 65

Post-event meals should accomplish which of the following?

A) Replenish lost fluid and electrolytes
B) Replenish glycogen stores
C) Provide protein for building and repairing muscle tissue
D) All of these should be accomplished by a post-event meal.

Question 66

Water is the best fluid choice for Cyndie during exercise because she typically rides her bicycle for 75 minutes during an exercise session.

Question 67

Orange juice is not a good beverage to consume during exercise because it is too concentrated in sugar.

Question 68

Which of the following would be the best pre-exercise meal for a marathon runner?

A) Sausage and egg biscuit
B) 1 blueberry pop tart
C) 1 cup corn flakes with skim milk and a banana
D) ½ cup of hash browns and 2 pieces of bacon

Question 69

Glycogen stores and endurance are increased by increasing fat intake.

Question 70

Which of the following is NOT a purpose of a pre-exercise meal?

A) Maximize glycogen stores
B) Provide adequate hydration
C) Maximize fat stores
D) Minimize hunger and gastric distress.

Question 71

Ryan is a football player who lost 2 pounds of weight during football practice. How much fluid should he drink to replace the amount he lost during practice?

A) 1 cup
B) 2 cups
C) 3 cups
D) 5 cups

Question 72

Sheila is running for her first season on her high school cross country team. The visuals that you see here show you what normal red blood cells look like, and what Sheila's red blood cells look like, as she has sports anemia. What has caused her to develop sports anemia. Explain the changes from normal that occur in blood volume, the synthesis of red blood cells, percentage of blood that is red blood cells, and the total number of red blood cells with sports anemia. Is the transport of oxygen impaired with sports anemia? Does Sheila need to take an iron supplement to make the sports anemia go away?

Question 73

How does creatine supplementation improve exercise performance? In your response, explain what substance creatine is used to make in the body, in what body tissue it is primarily found, the types of athletes who would benefit from supplementation, and how it improves exercise performance, particularly its effect on body composition and training intensity.

Question 74

Of the following athletes, who is least likely to benefit from creatine supplements?

A) Body builder
B) Football player
C) Marathon runner
D) 100 meter sprinter

Question 75

Hyponatremia is a concern of marathon runners which can be caused by

A) drinking too much water during a marathon.
B) drinking too much fruit juice during a marathon.
C) eating too much carbohydrate prior to a marathon.
D) eating too much fat following a marathon.

Question 76

Use of anabolic steroids during adolescence can slow bone growth.

Question 77

Which of the following statements regarding carbohydrate loading is FALSE?

A) To carbohydrate load, one should consume 10-12 grams of carbohydrate/kg of body weight per day.
B) Carbohydrate loading is most appropriate as part of training plan.
C) Carbohydrate loading is more appropriate for those competing in short-duration events.
D) Trained athletes who follow a carbohydrate-loading plan can double their muscle glycogen content.

Question 78

Sports anemia impairs the delivery of oxygen to tissues.

Question 79

Muscles enlarge in response to exercise stress, not to extra dietary amino acids.

Question 80

Foot-strike hemolysis frequently is the cause of anemia in runners.