Deck 14: Nutrition: Fitness and Sports

Question 1

For aerobic glucose breakdown to take place,two- and three-carbon fragments must enter which cell organelle to be metabolized into carbon dioxide and water?

A)Nucleus
B)Mitochondrion
C)Golgi body
D)Smooth endoplasmic reticulum

Answer 1

B

Question 2

For which of the following activities would carbohydrate loading be useful?

A)Marathon
B)Weight lifting
C)Football
D)10-kilometer race

Answer 2

A

Question 3

Protein supplies approximately _______ % of a human's typical energy needs.

A)0
B)5
C)15
D)25

Answer 3

B

Question 4

Zelda is a marathon runner.She completes the marathon in 2 hours and 30 minutes.Which of the following is true regarding her fuel use during the marathon?

A)If she runs out of muscle glycogen at the 2-hour mark,she will not feel fatigue.
B)Anaerobic glucose breakdown,using muscle glycogen,will provide most of the ATP for the marathon.
C)Liver glycogen is the preferred fuel during intense muscular activity lasting less than 2 hours.
D)Amino acids may supply up to 15% of energy needs.

Question 5

The training effect,in which individuals experience improvements in physical fitness as they continue a regular exercise regimen,is a product of

A)increased number of mitochondria in muscle cells.
B)increased number of capillaries in muscles.
C)increased number of aerobic enzymes.
D)All the above are correct.

Question 6

Anaerobic glucose breakdown provides most of the energy for sports activities lasting

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

Question 7

Which of the following is true about fatty acid usage for energy?

A)Energy is released from fatty acids anaerobically.
B)Energy is released from fatty acids in a process called lipogenesis.
C)Gram for gram,fatty acids provide more than twice as much energy as glucose.
D)Fatty acids are useful for intense exercise.

Question 8

The conversion of glucose to lactic acid is called

A)aerobic glucose breakdown.
B)anaerobic glucose breakdown.
C)aerobic glycogen breakdown.
D)anaerobic glycogen breakdown.

Question 9

To help maintain adequate glycogen stores,an endurance athlete should eat

A)broccoli and cheese soup.
B)bagels.
C)peanut butter.
D)tuna.

Question 10

Carbohydrate loading

A)involves loading up on carbohydrate-laden foods the day before an endurance event.
B)involves little exercise and a high-carbohydrate diet the first 3 days,followed by heavy exercise and a low-carbohydrate diet right before competition.
C)involves a tapering in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake.
D)does not increase glycogen stores to any significant degree.

Question 11

Which of the following is a benefit of physical fitness?

A)Better sleep habits
B)More body fat
C)Less muscle mass
D)Higher blood pressure

Question 12

A meal representative of what an endurance athlete should eat before an event is

A)steak,eggs,milk,and hash browns.
B)a turkey sandwich,cottage cheese,milk,and a chocolate bar.
C)two scrambled eggs,a bran muffin,an apple,and orange juice.
D)spaghetti with sauce,green beans,and low-fat milk.

Question 13

Which of the following is true about protein as an energy source?

A)Protein is more important than carbohydrate as an energy source for muscular activity.
B)The use of protein as an energy source is greater for endurance athletes than for those who body build or lift weights.
C)Protein and amino acid supplements are needed as energy sources for weight lifters.
D)Protein is a good energy source,supplying 7 kcal per gram.

Question 14

What is the name of the high-energy compound that cells use directly to fuel other chemical reactions?

A)Adenosine triphosphate
B)Glucose
C)Amino acids
D)Fatty acids

Question 15

The difference between aerobic and anaerobic glucose breakdown is

A)aerobic glucose breakdown uses amino acids,anaerobic does not.
B)the end product of aerobic glucose breakdown is lactic acid;the end products of anaerobic glucose breakdown are carbon dioxide and water.
C)the end products of aerobic glucose breakdown are carbon dioxide and water;the end product of anaerobic glucose breakdown is lactic acid.
D)anaerobic glucose breakdown uses oxygen,aerobic does not.

Question 16

Aerobic glucose breakdown provides most of the energy for sports activities lasting

A)up to 30 seconds.
B)30 seconds to 1 minute.
C)1 to 2 minutes.
D)2 minutes to 4 hours.

Question 17

A 120-pound woman is training for a bodybuilding competition and needs to build muscle mass.What is the maximum recommended daily protein intake for this woman?

A)110 grams per day
B)240 grams per day
C)45 grams per day
D)80 grams per day

Question 18

Which of the following supplies energy for quick bursts of intense activity lasting up to one minute?

A)Phosphocreatine
B)Aerobic glucose breakdown
C)Lactic acid
D)Caffeine

Question 19

If an athlete's body fat level is too high,what is the best weight-loss approach?

A)Follow an 800-kilocalorie eating plan.
B)Wear a rubber suit to sweat off extra weight.
C)Eat about 200 to 500 kilocalories less than one's EER per day.
D)Restrict dietary carbohydrates to less than 50% of total calories.

Question 20

Athletes who consume adequate carbohydrates experience

A)increased lean body mass.
B)adequate liver and muscle glycogen stores.
C)increased risk of chronic disease.
D)chronic fatigue.

Question 21

Which of the following has a proven ergogenic effect according to your text?

A)Ginseng
B)Carnitine
C)Baking soda
D)Diuretics

Question 22

Which of the following is true about the protein intake for athletes?

A)Most athletes must take protein supplements to get enough protein.
B)Bodybuilders need more protein than elite endurance athletes.
C)Amino acid supplements are a better way to deliver amino acids because they do not need to be digested.
D)Most athletes eating a variety of foods will easily meet their protein needs.

Question 23

If a woman athlete is not menstruating regularly,she should

A)consult her physician to determine the cause.
B)decrease her calcium intake as a high calcium intake can trigger irregular menses.
C)decrease calorie intake to lower body fat.
D)increase fluid intake.

Question 24

The FITT principle describes

A)the benefits of incorporating regular,moderate physical activity into one's lifestyle.
B)a method of determining the intensity of exercise.
C)the aspects to consider when designing a sound fitness program.
D)the fluid needs of athletes before,during,and after a workout.

Question 25

A good sports drink contains

A)branched-chain amino acids.
B)caffeine.
C)at least 10% carbohydrate.
D)electrolyte minerals.

Question 26

Which of the following is a good pre-event meal?

A)Bacon,lettuce,and tomato sandwich
B)Milk shake
C)Cheese and sausage pizza
D)Bagel with peanut butter

Question 27

A free-weight workout that includes 8 to 10 different exercises performed for many repetitions with low resistance is designed mainly to enhance

A)muscular power.
B)muscular strength.
C)muscular endurance.
D)range of motion.

Question 28

Joe loses 4 pounds of fluid by sweating during a vigorous basketball game.How many cups of fluid are needed to replenish this loss?

A)2 cups
B)5 cups
C)10 cups
D)20 cups

Question 29

A pre-event meal should

A)be eaten 1 hour before the event.
B)contain at least 600 kilocalories.
C)be high in carbohydrates without providing large amounts of fiber.
D)be high in fat to prevent hunger.

Question 30

A physically active lifestyle may reduce the risk of

A)osteoporosis,heart disease,and obesity.
B)skin cancer,ADHD,and nutrient deficiency.
C)liver cancer,anemia,and hypotension.
D)infectious disease,muscle disease (e.g.Parkinson's),and retinal detachment.

Question 31

For every pound lost during a workout,______ cup(s)of water should be consumed during or after exercise.

A)1/2 to 1
B)1 to 2
C)2 to 3
D)3 to 4

Question 32

Anabolic steroid use may cause which of the following side effects?

A)Frequent urination,hyperactivity,and groin pain
B)Decreased heart rate,confusion,and vision disturbances
C)Cardiovascular disease,extreme mood swings,and sleep disturbances
D)Weight loss,decreased mental alertness,and increased fat metabolism

Question 33

The best way to determine how much fluid to consume after a workout is to

A)weigh yourself before and after the workout.
B)rely on thirst.
C)check the label of a sports drink.
D)ask a personal trainer.

Question 34

Which of the following ergogenic aids may cause anxiety and insomnia?

A)Caffeine
B)Growth hormone
C)Creatine
D)Sodium bicarbonate

Question 35

The use of sports drinks is most helpful for activities lasting

A)5 to 60 seconds.
B)1 to 5 minutes.
C)30 minutes.
D)60 minutes or longer.

Question 36

To prevent iron deficiency,a female athlete should

A)take high-dose iron supplements regularly while following a low-calorie diet.
B)have her blood hemoglobin level checked regularly and take a balanced multivitamin and mineral supplement.
C)not be concerned as a low iron status is common at the start of an endurance training regimen and will eventually resolve on its own.
D)not be concerned about iron production as iron is not involved in energy production.

Question 37

According to the American College of Sports Medicine,the daily protein intake for an athlete should fall within the range of

A)0.6 to 0.8 grams per kilogram.
B)0.8 to 1.2 grams per kilogram.
C)1.2 to 2.0 grams per kilogram.
D)2.0 to 3.0 grams per kilogram.

Question 38

Which of the following supposedly speeds the removal of lactic acid from contracting muscles?

A)Caffeine
B)Growth hormone
C)Creatine
D)Sodium bicarbonate

Question 39

Good practices to keep well hydrated during endurance events include

A)taking salt tablets and drinking plenty of fluid before the workout.
B)drinking freely during the 24 hours before an event and consuming fluid to replace losses during the workout.
C)never drinking fluid during a workout as this will cause abdominal cramps.
D)avoid water 24 hours prior to a competition and then hyperhydrate during the event.

Question 40

Which of the following is true about the vitamin and mineral intake of athletes?

A)Most athletes do not consume enough vitamin B-6.
B)Most athletes should take supplemental iron to enhance aerobic capacity.
C)Most athletes should take supplemental antioxidants to reduce muscle damage during intense workouts.
D)Most athletes tend to consume ample vitamins and minerals if they meet their calorie needs.

Question 41

The desired goal of blood doping is to

A)alleviate hemochromatosis.
B)enhance aerobic capacity.
C)prevent blood clots.
D)enhance immune function.

Question 42

The best way to determine if an athlete is consuming adequate kilocalories is to

A)compare dietary intake to calculated EER.
B)evaluate the color of urine.
C)track changes in weight over time.
D)measure serum triglycerides.

Question 43

Triathletes and marathoners need approximately ______ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue.

A)5
B)10
C)20
D)30

Question 44

The process of manipulating the macronutrient content of the diet during athletic training to enhance the cells' ability to use fat for fuel is called

A)lipid loading.
B)fat adaptation.
C)insulin manipulation.
D)carbohydrate loading.

Question 45

Bill goes on an 8-hour continuous hike.Most of the ATP for this activity will be derived from

A)anaerobic glucose breakdown.
B)breakdown of amino acids.
C)breakdown of fatty acids.
D)aerobic glucose breakdown.

Question 46

Maxine Miles runs a marathon in 2 hours and 40 minutes.Most of the ATP for this activity is supplied by

A)breakdown of amino acids.
B)breakdown of fatty acids.
C)anaerobic glucose breakdown.
D)aerobic glucose breakdown.

Question 47

Guidelines for replenishing fuel during exercise include
__consume 30 to 60 grams of carbohydrate per hour.
__use only one type of carbohydrate to avoid gastrointestinal upset.
__use a fat supplement every 30 minutes.
__avoid fluid during exercise.

Question 49

During his wrestling workout,Damon loses about 4 pounds.He should consume ______ of water during or after his workout.

A)4 to 8 cups
B)8 to 12 cups
C)1 gallon or more
D)12 to 16 cups

Question 50

A fitness program that includes 30 minutes of jogging at 6 miles per hour on 5 days per week is primarily designed to improve

A)flexibility.
B)balance.
C)muscular fitness.
D)aerobic fitness.

Question 51

To promote gains in muscle mass,a strength-trained athlete could consume _____ within the first 1 or 2 hours after a weight-lifting workout.

A)1 bag of microwave popcorn.
B)2 cups of plain yogurt with 1 cup of fresh blueberries.
C)1 large bagel with 2 tablespoons of cream cheese.
D)4 ounces of sirloin steak.

Question 53

For a pre-event meal,rich sources of carbohydrates,such as bagels,muffins,and bread,should be eaten ______ before an endurance event.

A)4 or more hours
B)1 hour
C)1 to 4 hours
D)30 minutes

Question 55

Choose the statement that is true about sports drinks.

A)They replenish electrolytes.
B)They replenish fluids.
C)Their flavor encourages athletes to drink.
D)All the above are correct.

Question 56

Most of the time,______ contribute(s)less than 5% to the body's general energy needs.However,during endurance exercise,it can supply as much as 15%.

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