Deck 11: Nutrition, Exercise, and Sports

Question 1

Lactate from anaerobic glycolysis is transported by the blood to the liver where it will be ________.

A)resynthesized to glucose
B)converted to sucrose or maltose
C)converted to cholesterol for disposal from the body
D)converted to urea for disposal by the kidneys

Answer 1

A

Question 2

Which of the following are benefits of regular and consistent exercise?

A)enhanced heart function
B)improved balance
C)better sleep habits
D)reduced stress
E)All of these responses are correct

Answer 2

E

Question 3

The only fuel that can be used in anaerobic glycolysis is ________.

A)fatty acids
B)amino acids
C)alcohol
D)glucose

Answer 3

D

Question 4

Energy for muscle contraction is most directly supplied by ________.

A)amino acids
B)creatine
C)phosphocreatine
D)ATP

Question 5

At very high intensities of exercise, most of the energy the body uses is supplied by ________.

A)muscle glycogen
B)intramuscular fat
C)blood glucose
D)muscle protein

Question 6

The Borg Scale of Perceived Exertion is used to determine ________.

A)flexibility
B)muscle strength
C)exercise intensity
D)All of these responses are correct

Question 7

In order for an individual to maintain an exercise regimen it helps if ________.

A)the exercise works only the lower legs
B)the exercise is built into a daily routine
C)you sweat profusely
D)you have a membership to a gym

Question 8

The lactate that is made during high intensity exercise is eventually released in the bloodstream and taken up by the ______ and used as an energy source.

A)heart
B)liver
C)the muscles
D)All of the choices are correct

Question 9

When plenty of oxygen is available in the muscles, the condition is referred to as ________.

A)anaerobic
B)aerobic
C)VO_2max
D)glycolytic

Question 10

The disadvantage of anaerobic glycolysis in high-intensity muscle contractions is that ________.

A)the heart muscle "soaks up" most of the lactic acid for its energy needs
B)ATP production cannot be sustained for long events
C)the production of excessive amounts of CO₂ and H₂O interferes with exercise
D)ATP is needed for digestion

Question 11

Phosphocreatine (PCr) is an energy-rich compound found in ______ tissue.

A)adipose
B)liver
C)kidney
D)muscle

Question 12

When conditions in the exercising muscle are anaerobic, metabolism of glucose results in ________.

A)the formation of lactate
B)production of 28 to 30 ATP
C)transfer of electrons and hydrogen ions to oxygen
D)None of these responses are correct

Question 13

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

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

Question 14

The site of greatest energy production in a muscle cell is the ________.

A)nucleus
B)ribosomes
C)mitochondria
D)cytoplasm

Question 15

Anaerobic glycolysis can supply energy to muscle tissue for ________.

A)10 to 30 seconds
B)30 seconds to 2 minutes
C)2 to 5 minutes
D)up to 30 minutes

Question 16

Other than phosphocreatine breakdown, the fastest way to supply ATP to exercising muscle is ________.

A)aerobic glycolysis
B)anaerobic glycolysis
C)to consume an energy gel
D)to break down fat stores in muscle and convert fatty acids to glucose

Question 17

The benefits of participating in different types of exercise are ________.

A)strengthening a variety of muscle groups
B)reducing the chances of injury
C)promoting activities that are more interesting and thus more likely to be continued
D)All of these responses are correct

Question 18

According to the 2008 Physical Activity Guidelines for Americans substantial health benefits occur when adults engage ________.

A)in occasional physical activity
B)in 150 minutes of moderate intensity exercise each week
C)in 75 minutes of moderate intensity exercise each week
D)None of these responses are correct

Question 19

When glucose is broken down in an atmosphere where oxygen supply is limited, a 3-carbon compound known as ________ accumulates in the muscle.

A)phosphocreatine
B)lactate
C)glycogen
D)protein

Question 20

When an athlete's maximal performance is desired, carbohydrates are a more efficient fuel than fat because ________.

A)more ATP is produced per unit of oxygen consumed
B)we consume more carbohydrate than fat or protein
C)carbohydrate is oxidized more rapidly than fatty acids
D)muscles get used to using carbohydrate as a fuel

Question 21

Another adaptation that occur with exercise, besides improvement in fitness is: ________.

A)increased bone density
B)better eyesight
C)increased longevity
D)increased morbidity

Question 22

The majority of stored energy in the body is in the form of ________.

A)glucose
B)ATP
C)amino acids
D)triglycerides

Question 23

A response called hypertrophy occurs when ________.

A)more ATP is released from the cell
B)a person exercises for half an hour per week
C)muscles enlarge after being made to work repeatedly
D)All of these choices are correct

Question 24

Prolonged, low intensity exercise uses mainly ______ muscle fibers.

A)white
B)Type IIX
C)Type IIA
D)Type I

Question 25

_______ of one's general energy needs are fueled by proteins.

A)2% to 5%
B)10% to 15%
C)50% to 60%
D)70% to 90%

Question 26

During aerobic glycolysis, ________.

A)glucose is metabolized with the aid of CO₂
B)fatty acids become the predominant fuel
C)ATP is formed slowly, but muscular activity can be sustained for many hours
D)None of these choices are correct

Question 27

When exercise duration approaches several hours per day, carbohydrate needs for athletes increase up to ________.

A)3 grams carbohydrate per kg body weight
B)5 grams carbohydrate per kg body weight
C)7 grams carbohydrate per kg body weight
D)10 grams carbohydrate per kg body weight

Question 28

The suggested macronutrient intake for endurance athletes should be _____ from carbohydrates, ______ from protein, and ______ from fat.

A)46%; 16%; 38%
B)50%; 25%; 25%
C)60%; 15%; 25%
D)40%; 30%; 30%

Question 29

In order to build up maximum stores of muscle glycogen for long-distance marathons, one should consume a ________ diet.

A)high-carbohydrate
B)high-protein
C)high-fat
D)high-energy

Question 30

For athletes who compete in continuous, intense aerobic events lasting for 90 to 120 minutes (or shorter events repeated in 24 hours), ________.

A)carbohydrate-loading benefits performance
B)carnitine supplements improve the use of fatty acids as muscle fuel
C)large doses of bicarbonate counter the acid production in the stomach
D)all caffeine-containing foods and beverages should be avoided for at least 2 to 4 days before the competition

Question 31

The dietary regimen to increase muscle glycogen stores is called ________.

A)carbohydrate synthesis
B)glycogen synthesis
C)carbohydrate loading
D)energy loading

Question 32

Aerobic metabolism uses oxygen in the ________.

A)breakdown of glucose to lactic acid
B)breakdown of glucose to pyruvate
C)formation of acetyl CoA
D)breakdown of glucose to CO₂ and H₂O

Question 33

Glucose is stored in muscle tissue as ________.

A)triglycerides
B)glycogen
C)protein
D)phosphocreatine (PCr)

Question 34

In low-intensity exercise, aerobic metabolism of glucose will result in ________.

A)lactic acid
B)lipogenesis
C)carbon dioxide and water
D)glucose, fatty acids, and amino acid skeletons

Question 35

Training and exercise are beneficial because they ________.

A)reduce the blood volume and total number of red blood cells so there is less body weight
B)increase the number of mitochondria in muscle cells
C)reduce the number of capillaries in muscle tissue
D)reduce the number of mitochondria in muscle cells

Question 36

Lactate is an important fuel for ________.

A)liver tissue
B)brain tissue
C)heart muscle tissue
D)nerve tissue

Question 37

It is suggested that tri-athletes and marathon runners should consume around ________.

A)100-200 grams of carbohydrates per day
B)200-300 grams of carbohydrates per day
C)400-500 grams of carbohydrates per day
D)500-600 grams of carbohydrates per day

Question 38

In high-intensity exercise, such as championship basketball, the predominant fuel for exercise is ________.

A)fat
B)protein
C)carbohydrates
D)vitamins

Question 39

Variables that determine an athlete's energy needs include ________.

A)body composition
B)training or competition
C)body size
D)All of these responses are correct
E)None of these responses are correct

Question 40

_____ supply about 2% to 5%, or at the most 10%, of energy needs for endurance events.

A)Proteins
B)Carbohydrates
C)Fats
D)Vitamins

Question 41

Anabolic steroids are ________.

A)synthetic versions of growth hormone
B)synthetic forms of cortisol, which increases glucose production
C)synthetic versions of male sex hormones
D)synthetic versions of thyroxine

Question 42

Preferably, a pre-game meal should be eaten about ________ before an endurance event.

A)30 minutes
B)1 hour
C)2 to 4 hours
D)5 to 6 hours

Question 43

Exercise should be fun.

Question 44

Athletes, particularly female and young athletes, need to increase their intake of ________ to increase red blood cell production.

A)vitamin C
B)vitamin A
C)calcium
D)iron

Question 45

Restoration of muscle glycogen occurs when _____ grams of carbohydrates per kilogram of body weight are consumed 30 minutes after exercise and again 2 hours after exercise.

A)0.5 - 0.75
B)1.0 - 1.5
C)3.0 - 4.0
D)None of these responses are correct

Question 46

Hyponatremia is a condition caused by ________.

A)overconsumption of water
B)overconsumption of sodium
C)underconsumption of water
D)underconsumption of potassium

Question 47

Taking iron supplements has been found to benefit athletes ________.

A)only if they are anemic
B)in rare cases when they have experienced a cessation of the menstrual cycle
C)who are experiencing early symptoms of osteoporosis
D)by increasing the bulk of muscle

Question 48

A weight loss of 2% or more of body weight by dehydration carries some risk of ________.

A)increased body temperature
B)reduced blood volume
C)decreased performance
D)All of these choices are correct

Question 49

Which of the foods below constitutes the best choice when attempting carbohydrate loading before endurance events?

A)orange juice
B)French fries
C)spaghetti
D)sausage

Question 50

A pre-event meal eaten 1 to 2 hours before competition should be ________.

A)low in fat
B)low in fluid
C)high in dietary fiber
D)All of these choices are accurate

Question 51

"Hitting the wall" means ________.

A)someone is training for a marathon
B)someone has run out of available carbohydrates for energy
C)someone is so tired that he must stop to and rest for 10 to 15 minutes before continuing the sport
D)None of these responses are correct

Question 52

During muscle-building regimes, how much protein should athletes consume?

A)0.8 g/kg
B)1.0 - 1.2 g/kg
C)1.5 - 1.7 g/kg
D)2.0 - 2.4 g/kg

Question 53

For every pound of weight lost during an athletic event, ________ of water should be consumed during exercise or immediately thereafter.

A)½ cup
B)1 cup
C)2 ½ cups
D)3 cups

Question 54

After 1½ to 2 hours of exertion, drinks with 10% to 20% solution of carbohydrates ________.

A)take longer to absorb and are not recommended
B)are dangerous because they promote dehydration
C)are beneficial because they increase the intake of carbohydrate and fluid
D)may cause stomach distress

Question 55

The best exercise is one you want to continue to do.

Question 56

Which of the following is NOT a part of the female athlete triad: ________.

A)amenorrhea
B)bone loss/osteoporosis
C)type 2 diabetes
D)energy deficit/disordered eating

Question 57

An example of a food to avoid in a pre-game meal is ________.

A)hot dogs
B)spaghetti
C)low-fat milk
D)All of these food should be avoided

Question 58

One advantage of sports drinks is taste.In addition, they ________.

A)are quick replacements for carbohydrates
B)increase fluid consumption
C)replace important minerals such as sodium, potassium, and chloride
D)All of these choices are correct

Question 59

Fluids should be consumed _________ an athletic event.

A)before
B)during
C)after
D)All of these choices are correct

Question 60

Which substance is considered to be a proven ergogenic aid that increases athletic performance?

A)salt tablets
B)bee pollen
C)carnitine
D)coenzyme Q-10
E)None of these substances increase athletic performance

Question 61

Athletes need to consume over 500 grams of protein supplements a day to build muscle.

Question 62

During exercise, athletes should be consuming massive amounts of water.

Question 63

Design a diet for an endurance athlete who wants to carbohydrate load.

Question 64

Before initiating a new fitness program, what are two important considerations for the beginner?

Question 65

Amino acids can be used as a primary fuel for muscles.

Question 66

Warm-up and cool-down should be parts of your exercise routine.

Question 67

What are the basic components of an exercise program?

Question 68

Glycogen is the primary source of glucose for ATP production in muscles during intense activity that lasts for less than 2 minutes.

Question 69

Why is a high intake of protein for athletes discouraged?

Question 70

Carbohydrate is more efficient than fat or protein in the amount of ATP produced per unit of oxygen consumed.

Question 71

Females with athletic amenorrhea are best treated by a team that includes a physician, registered dietitian, psychologist, and certified athletic trainer.

Question 72

Describe how the intensity of exercise effects glycogen utilization.

Question 73

Slow, steady aerobic activity uses mostly fat as an energy source.

Question 74

Compare the traditional carbohydrate loading diet to the modified method.

Question 75

A good way to determine the intensity of exercise is to measure the amount of oxygen a person consumes.

Question 76

Thirst is an excellent indicator of fluid needs during exercise.

Question 77

What athletes can benefit from carbohydrate loading? Why?

Question 78

Contrast the protein requirements for an endurance athlete to requirements for a strength-trained athlete.

Question 79

Carbohydrate loading is for strength-trained athletes.

Question 80

College wrestlers can best enhance their strength by dehydration.