Deck 11: Nutrition, exercise, and Sports

Question 1

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

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

Answer 1

C

Question 2

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.

Answer 2

B

Question 3

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

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

Answer 3

D

Question 4

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 5

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 6

Lactic acid 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.

Question 7

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 8

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 9

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 10

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 11

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.

Question 12

The only fuel that can be used in anaerobic glycolysis is

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

Question 13

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 14

Energy for muscle contraction is most directly supplied by

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

Question 15

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 16

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 17

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 18

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 19

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 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

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 22

_____ 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 23

The dietary regimen to increase muscle glycogen stores is called

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

Question 24

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 25

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

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

Question 26

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 27

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 28

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

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

Question 29

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 30

Prolonged,low intensity exercise uses mainly ______ muscle fibers.

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

Question 31

_______ 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 32

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 33

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 34

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 35

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 36

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 37

Lactate is an important fuel for

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

Question 38

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 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

Glucose is stored in muscle tissue as

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

Question 41

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 42

Exercise should be fun.

Question 43

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 44

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

Question 45

Hyponatremia is a condition caused by

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

Question 46

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 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

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 49

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 50

Fluids should be consumed _________ an athletic event.

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

Question 51

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 52

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 53

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 54

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 55

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 56

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 57

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 58

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 59

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 60

"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 61

Compare the traditional carbohydrate loading diet to the modified method.

Question 62

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

Question 63

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

Question 64

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

Question 65

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

Question 66

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

Question 67

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

Question 68

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

Question 69

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

Question 70

Describe how the intensity of exercise effects glycogen utilization.

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

What athletes can benefit from carbohydrate loading? Why?

Question 73

Carbohydrate loading is for strength-trained athletes.

Question 74

Why is a high intake of protein for athletes discouraged?

Question 75

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

Question 76

College wrestlers can best enhance their strength by dehydration.

Question 77

What are the basic components of an exercise program?

Question 78

Thirst is an excellent indicator of fluid needs during exercise.

Question 79

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

Question 80

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