Deck 15: Nutrition for Fitness and Sport

Question 1

Which of the following statements is true?

A)The first three to six weeks of a new exercise program is called the origination stage.
B)When beginning the improvement stage of an exercise program,a person should exercise at 85% of his or her age-related target heart rate zone.
C)Over time,a well-planned exercise program results in detraining.
D)A comprehensive fitness program includes aerobic,resistance,and stretching activities.

Answer 1

D

Question 2

Which of the following activities is generally classified as aerobic?

A)Gardening
B)Yoga
C)Jogging
D)Playing golf

Answer 2

C

Question 3

An athlete's diet is the most crucial factor affecting his or her performance.

Answer 3

False

Question 4

People who exercise regularly can reduce their risk of ________.

A)cystic fibrosis
B)megaloblastic anemia
C)type 1 diabetes
D)hypertension

Question 5

An effective and comprehensive aerobic workout program ________.

A)relies on resistance training
B)gradually increases in duration and intensity of activities
C)should be performed once a week to avoid boredom
D)should be performed for at least 90 minutes daily to be effective

Question 6

Which of the following statements is true?

A)The oxygen energy system does not produce ATP.
B)Gram per gram,sugars supply more energy than fats.
C)The lactic acid energy system requires large quantities of oxygen to function properly.
D)While at rest,a muscle cell stores only a small amount of ATP.

Question 7

Under anaerobic conditions,muscle cells convert pyruvate to ________.

A)alanine
B)lactic acid
C)vitamin D
D)carbon monoxide

Question 8

Marcus is a healthy 55-year-old man.According to recommendations of the Centers for Disease Control and Prevention,Marcus should engage in at least ________ minutes of moderate-intensity physical activity each week.

A)150
B)200
C)100
D)75

Question 9

Holly is a healthy woman who is 22 years of age.Using this information,calculate her target heart rate zone for moderate-intensity physical activity.

A)59 to 79 bpm
B)99 to 139 bpm
C)129 to 159 bpm
D)139 to 168 bpm

Question 10

By performing exercise regularly,people can reduce their risk of ________.

A)thalassemia minor
B)cardiovascular disease
C)pernicious anemia
D)hemochromatosis

Question 11

Which of the following statements is true?

A)Glucose is the primary fuel for resting muscles.
B)During high-intensity exercise,the rate of fat oxidation decreases.
C)Amino acids are a major source of energy for contracting muscles.
D)Phosphocreatine provides about 85% of the energy needed to fuel muscles during endurance physical activities.

Question 12

Which of the following supplies the least energy during physical activity?

A)Protein
B)Fat
C)Carbohydrate

Question 13

Which of the following activities metabolizes the highest percentage of carbohydrate as a fuel source?

A)Walking for 1 hour
B)Hard cycling for 1 hour
C)Running the 200-meter hurdles
D)Lifting weights for 30 minutes

Question 14

Weight lifting,push-ups,and lunges are examples of ________ exercises that develop muscle strength and muscle endurance.

A)resistance
B)aerobic
C)flexibility
D)balance

Question 15

Various environmental factors contribute to whether or not an individual meets physical activity recommendations.  The ________ refers to the buildings,roads,parks,supermarkets,and restaurants in a community that can impact the likelihood that those living in the community will walk,bike,and engage in physical activity.

A)built environment
B)fitness environment
C)walkability index
D)fitness profile

Question 16

Which of the following activities is typically considered a vigorous physical activity?

A)Jumping rope
B)Gardening
C)Water aerobics
D)Tennis (doubles)
E)All of the choices are correct.

Question 17

Which of the following factors does not contribute to the dietary needs of an athlete?

A)Body composition
B)Type of training
C)Environmental conditions
D)Ethnicity

Question 18

Luis is a healthy man who is 23 years of age.What is his age-related maximum heart rate?

A)197 bpm
B)206 bpm
C)220 bpm
D)178 bpm

Question 19

Caroline is a healthy 25-year-old woman.According to guidelines promoted by the Centers for Disease Control and Prevention,Caroline should engage in at least ________ minutes of moderate-intensity physical activity each week.

A)150
B)200
C)100
D)75

Question 20

Which energy system is most active during short bursts of high-intensity activity?

A)PCr-ATP energy system
B)Lactic acid energy system
C)Aerobic energy system
D)Exercise energy system

Question 21

Whey protein supplements can enhance exercise recovery and increase muscle protein synthesis in resistance athletes.

Question 22

Which of the following foods would be a nutritious low-fat,high-carbohydrate pre-event snack for an athlete?

A)Handful of dried apricots
B)Slice of sausage pizza
C)Large serving of French fries
D)Peanut butter on celery

Question 23

The AMDR for fat for athletes is the same as for nonathletes.

Question 24

Alicia's goal is to become a world-class endurance athlete.She trains aerobically for at least 90 minutes daily.She weighs 60 kg.Based on this information,what is the minimum number of kilocalories she needs to consume daily to maintain her body weight while in training?

A)2700 kcal
B)3700 kcal
C)4700 kcal
D)5700 kcal

Question 25

Plasma free fatty acids are derived from triglycerides in adipose cells.

Question 26

Endurance athletes who engage in at least one hour of moderate to high-intensity exercise should consume ________ of carbohydrate per kilogram of body weight daily.

A)6 to 10 grams
B)2 to 4 grams
C)4 to 7 grams
D)9 to 12 grams

Question 27

Jordan is a competitive athlete who weighs 220 lb.He would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain his weight and glycogen stores during training and competition.According to expert recommendations,he should consume ________ grams of carbohydrate daily.

A)320 to 570
B)480 to 820
C)600 to 1000
D)1320 to 2200

Question 28

According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,a college student (150 lb male)who exercises one or two days per week for 60 minutes needs to consume approximately ________ g of protein daily.

A)55
B)68
C)86
D)72

Question 29

When an athlete takes branched-chain amino acids he or she can expect all of the following effects EXCEPT ________.

A)delaying fatigue
B)sparing muscle glycogen
C)preventing dehydration
D)decreasing protein degradation

Question 30

Use of intramuscular triglycerides is greatest in low- to moderate-intensity physical activity.

Question 31

Which of the following statements is true?

A)Dietitians generally recommend very-low-fat diets for healthy athletes.
B)Trained athletes are unable to compete when fat comprises 65% of their total energy intake.
C)Athletes and other physically active people should avoid diets that supply more than 15% of total energy from fat.
D)Most physically active people should consume 20 to 35% of their total energy intake from fat.

Question 32

Lance's goal is to win a marathon bicycle race.He trains aerobically for at least 90 minutes daily.He weighs 80 kg.Based on this information,what is the minimum number of kilocalories he needs to consume daily to maintain his body weight while in training and during a race?

A)3000 kcal
B)4000 kcal
C)5000 kcal
D)6000 kcal

Question 33

If athletes consume protein supplements in excess of their energy needs,their body will convert the extra amino acids into fat for storage in adipose tissue.

Question 34

Which of the following foods is often recommended for an athlete who wants to replenish his or her glycogen stores quickly after performing vigorous physical activity?

A)Raw eggs
B)Protein supplements
C)Ripe avocados
D)Low-fat chocolate milk

Question 35

Carbohydrate loading helps delay fatigue in athletes participating in events lasting 30 to 60 minutes.

Question 36

Carbohydrate loading involves manipulating dietary and physical activity patterns three to seven days before an athletic event to increase muscle glycogen stores.

Question 37

Juliana (140 lbs)is a resistance athlete who trains five to six days per week for at least an hour.   According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,her minimal intake of protein should be approximately ________ g daily.

A)76
B)130
C)96
D)59

Question 38

Tatiana is a competitive athlete who weighs 70 kg.She would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain her weight and glycogen stores during training and competition.According to expert recommendations,she should consume ________ grams of carbohydrate daily.

A)420 to 700
B)520 to 800
C)620 to 900
D)720 to 1000

Question 39

According to the joint recommendations of the Academy of Nutrition and Dietetics,Dietitians of Canada,and the American College of Sports Medicine,a dietary protein intake of ________ may be necessary for athletes engaged in regular moderate- and high-intensity physical activity.

A)1)2 to 2.0 grams/kg body weight/day
B)0)6 to 1.1 grams/kg body weight/day
C)1)8 to 2.2 grams/kg body weight/day
D)at least 2.0 grams/kg body weight/day

Question 40

A pre-competition meal or snack providing 1 to 4 g of carbohydrate per kilogram of body weight should be consumed approximately ________ before competing.

A)1 to 4 hours
B)30 minutes
C)6 to 8 hours
D)4 to 6 hours

Question 41

Which vitamin is most important for preserving bone health in athletes?

A)Vitamin D
B)Vitamin C
C)Vitamin E
D)Iron

Question 42

Which of the following ergogenic aids are most frequently used to enhance athletic performance?

A)Energy drinks
B)Mineral supplements
C)Prescription medications
D)Hormone injections

Question 43

Skeletal muscles generate more free radicals during rest than during physical activity.

Question 44

Use of ergogenic aids is common in athletes of all ages and all levels of competition,but is highest in certain groups.Based on the information in Chapter 15,which of the following individuals is most likely to use ergogenic aids?

A)Professional male basketball player
B)Amateur female boxer
C)Female college rugby player
D)Male Olympic swimmer

Question 45

Low blood levels of vitamin D may lead to reduced reaction time,poor balance,and an increased risk of falling.

Question 46

According to scientific evidence,which of the following substances may benefit muscle recovery after intense exercise?

A)Bee pollen
B)Branched-chain amino acids
C)Gamma hydroxybutyric acid
D)DHEA

Question 47

Which of the following statements is true?

A)Dietitians generally recommend iron supplements to prevent dehydration.
B)Consuming excess sports drinks or water during exercise can contribute to water intoxication.
C)Alcohol enables the body to retain water and prevent dehydration.
D)Compared to nonathletes,endurance athletes can tolerate dehydration without suffering ill effects.

Question 48

Antioxidant vitamin supplements are not recommended for athletes.

Question 49

Risk of bone fractures may increase for athletes who train primarily indoors and follow vegetarian diets.

Question 50

Liz is a triathlete competing in the Ironman Triathlon in Hawaii.  The weather is hot and humid and Liz is beginning to exhibit signs and symptoms of heat exhaustion.  Which of the following is a common sign or symptom of heat exhaustion?

A)Light-headedness or dizziness
B)Lack of sweating
C)Rapid,shallow breathing
D)Elevated body temperature (over 104ᵒF)

Question 51

Iron deficiency is more common in young female athletes than in young male athletes.

Question 52

Recommended sports drinks contain about ________ g of carbohydrate per 12-ounce serving.

A)14
B)21
C)35
D)28

Question 53

All of the following are common ingredients in sports drinks EXCEPT ________.

A)caffeine
B)water
C)electrolytes
D)simple carbohydrates

Question 54

The primary electrolytes in sports drinks are sodium and phosphorus.

Question 55

Which of the following statements is true?

A)Dehydration can result in declines in an athlete's strength and endurance.
B)Exercise-associated muscle cramps are a unique type of muscle spasm that occur along the digestive tract during exercise.
C)A person suffering from exercise-associated muscle cramps typically has a body temperature of 105ºF or higher.
D)Exercise-associated muscle cramps are life-threatening and require emergency treatment.

Question 56

Alex is a collegiate soccer play who typically plays the entire 90-minute match for his team.  How much fluid should Alex consume after his matches?

A)Drink 1.25 to 1.5 L of fluid for every kilogram of body weight lost during exercise
B)Drink 0.75 to 1.25 L of fluid for every kilogram of body weight lost during exercise
C)Drink 0.5 to 1.0 L of fluid for every kilogram of body weight lost during exercise
D)Drink at least 1.5 L of fluid for every kilogram of body weight lost during exercise

Question 57

Which of the following does not generally contribute to iron-deficiency anemia?

A)Following a low-calorie diet
B)Following a vegan diet
C)Training for an endurance event,such as a marathon
D)Lifting weights five to six days per week

Question 58

Which of the following statements about whey protein is false?

A)Whey protein is found in eggs.
B)Whey protein contains a mix of essential amino acids,vitamins,and minerals.
C)Whey protein is water-soluble.
D)Whey protein supplements may enhance exercise recovery and increase muscle protein synthesis in resistance athletes.

Question 59

Which of the following statements is true?

A)Exercise-associated muscle cramps are muscle spasms that usually occur in the abdomen.
B)A person suffering from exercise-associated muscle cramps typically has a body temperature of 105ºF or higher.
C)Lack of sweating is a sign of heatstroke.
D)Caffeinated beverages are recommended for treating a person with heatstroke.

Question 60

During exercise lasting approximately 60 minutes,athletes should consume 3 to 7 ounces of fluid every 15 minutes.

Question 61

Which of the following ergogenic aids is categorized as "Impermissible" by the NCAA and,therefore,cannot be provided to student-athletes by the athletics department but may be purchased by the student athlete.

A)High-protein supplements
B)Energy bars
C)Spₒᵣts dᵣᵢnks
D)Vitamin supplements

Question 62

Many sports organizations have banned the use of ________ by athletes.

A)colloidal ligands
B)herbal extracts
C)anabolic steroids
D)branched-chain amino acids

Question 63

The National Collegiate Athletic Association limits the amount of ________ athletes can have in their bodies during competition.

A)bee pollen
B)caffeine
C)chondroitin sulfate
D)ginseng

Question 64

According to scientific evidence,which of the following substances may improve the performance of sprinters and weight lifters?

A)Vitamin E
B)Bee pollen
C)Chromium
D)Creatine

Question 65

________,found in baking soda,is an ergogenic aid used by some athletes to reduce lactic acid accumulation during and following exercise.

A)Sodium bicarbonate
B)Ginseng
C)Glucosamine
D)Beta-alanine

Question 66

Caffeine ________.

A)lowers fatty acid levels in blood
B)increases muscle glycogen deposits
C)is a depressant drug that reduces urine production
D)enhances skeletal muscle contraction