Deck 10: Fitness and Nutrition

Question 1

The types and amounts of physical activity needed to promote fitness may differ from those needed to obtain health benefits.

Answer 1

True

Question 2

Sports anemia clears up without treatment.

Answer 2

True

Question 3

Physical activity tends to _____.

A) ​raise blood pressure
B) ​raise the risk of type 2 diabetes
C) ​decrease HDL cholesterol
D) ​slow resting pulse
E) ​increase LDL cholesterol

Answer 3

D

Question 4

Resistance training has long been recognized as a means to build and maintain muscle mass, strength, power, and endurance.

Question 5

Water is recommended for noncompetitive, everyday active people because it stays in the digestive tract for a long period of time.

Question 6

The ability to bend and recover without injury is called _____.​

A) ​muscular endurance
B) ​flexibility
C) ​strength
D) ​cardiorespiratory endurance
E) ​resiliency

Question 7

Which health-related component is a goal of fitness programs?​

A) muscle endurance
B) competitiveness
C) ​muscle atonality
D) ​muscle atrophy
E) ​speed

Question 8

Areas of the body that have the most fat to spare donate the greatest amounts of fatty acids to the blood during exercise.

Question 9

The amount of glycogen a body stores depends partially on the amount of carbohydrate in the diet.

Question 10

Running at a pace of 6.5 miles/hour is an example of a(n) _____ physical activity.

A) ​vigorous-intensity
B) ​moderate-intensity
C) ​muscle-strengthening
D) ​anaerobic
E) ​catatonic

Question 11

An increase in the size and strength of muscle tissues is called _____.​

A) ​hypertrophy
B) ​overload
C) ​hyponatremia
D) ​atrophy
E) ​hyperthermia

Question 12

Meats and milk products are rich protein sources, but recommending that active people emphasize these foods is narrow advice.

Question 13

Research suggests that caffeine does not enhance endurance.

Question 14

Only about _____ percent of adults in the U.S. meet physical activity guidelines set by the Dietary Guidelines for Americans 2010.​

A) ​20
B) ​25
C) ​30
D) ​35
E) ​40

Question 15

A major benefit of fitness is _____.​

A) lower risk of type 1 diabetes​
B) ​preferential burning of carbohydrates instead of fats
C) ​the shifting of body composition toward more lean tissue
D) ​decreased bone density
E) ​improved self-discipline

Question 16

Nutrient-dense foods are those that supply adequate vitamins and minerals for the energy they provide.

Question 17

Which is a benefit of weight training?​

A) ​forward-sloping shoulders
B) ​decreased psychological well-being
C) ​enhanced cardiorespiratory fitness
D) ​improved muscle endurance
E) ​enhanced appetite

Question 18

People normally need to make special efforts to replenish electrolytes lost during exercise.

Question 19

The American College of Sports Medicine's guidelines for physical activityspecify that people need to spend at least _____ minutes performing moderate-intensity aerobic activity on five to seven days per week.​

A) ​20
B) ​30
C) 45​
D) ​60
E) ​75

Question 20

VO₂ max refers to maximal _____.​

A) ​oxygen uptake
B) ​pulse rate
C) ​repetitions
D) ​resistance
E) ​flexibility

Question 21

Diets lacking in carbohydrate _____.

A) ​necessitate the conversion of amino acids to glucose
B) ​cause amino acids to be converted to fatty acids
C) ​require more fluid intake
D) ​necessitate the conversion of glucose to amino acids
E) ​require less fluid intake

Question 22

Iron-deficiency anemia hinders exercise performance by limiting the amount of _____ available to muscles.​

A) ​oxygen
B) ​hydrogen
C) ​glycogen
D) ​hemoglobin
E) ​carbon dioxide

Question 23

After _____ minutes of moderate exercise, the body begins to use less glucose and more fat for fuel.​

A) ​10
B) ​20
C) ​30
D) ​60
E) ​70

Question 24

Glycogen use during physical activity depends on all of these factors except _____.​

A) ​duration of the activity
B) ​intensity of the activity
C) ​how well-trained the person is
D) ​body weight
E) ​quantity of glycogen stores

Question 25

The average resting pulse rate for adults is approximately _____ beats per minute.​

A) ​50
B) ​60
C) ​70
D) ​80
E) ​100

Question 26

Which group has the lowest protein needs?​

A) ​body builders
B) ​professional ski racers
C) ​sedentary people
D) ​marathon runners
E) ​amateur racquetball players

Question 27

A high-carbohydrate diet enhances an athlete's endurance by _____.​

A) ​providing plenty of fiber
B) ​ensuring ample glycogen stores
C) ​improving oxygen uptake
D) ​ensuring ample stores of fatty acids
E) ​promoting muscle protein synthesis

Question 28

Athletic performance may be inhibited by _____.​

A) ​very-low-fat diets
B) ​high-carbohydrate diets
C) ​low-protein diets
D) ​high-sodium diets
E) ​high-calcium diets

Question 29

A 154-pound male endurance athlete should consume _____ grams of protein per day.

A) ​55-68
B) ​84-98
C) ​90-112
D) ​109-116
E) ​118-134

Question 30

The most critical nutrient needed for the exerciser is _____.​

A) ​iron
B) ​water
C) ​calcium
D) ​protein
E) ​fat

Question 31

Iron supplements are needed when athletes _____.​

A) ​feel tired after exercise
B) ​have sports anemia
C) ​have iron-deficiency anemia
D) ​become dehydrated
E) ​lose too much sodium by perspiration

Question 32

Iron deficiency is especially likely to develop in _____.​

A) ​children
B) ​physically active young women
C) ​physically active men
D) ​older active adults
E) ​physically inactive young men

Question 33

Which person would benefit from consuming a drink that provides glucose during exercise?​

A) ​someone who swims for more than an hour and a half a day
B) ​someone who plays tennis three times a week for an hour
C) ​someone who jogs two to three times a week for half an hour
D) ​someone who rides a bike every other day for half an hour
E) ​someone who skis every weekend for twenty minutes

Question 34

Severe headache, vomiting, bloating, confusion, and seizure are all symptoms of _____.​

A) ​"hitting the wall"
B) ​hyponatremia
C) ​hypothermia
D) ​sports anemia
E) ​hypernatremia

Question 35

Aerobic exercise results in _____.​

A) ​a weaker heart muscle
B) ​increased stroke volume
C) ​decreased stroke volume
D) less efficient breathing​
E) ​increased blood pressure

Question 36

Glycogen stores can be quickly depleted when an exerciser is on a diet that is _____.​

A) ​low in carbohydrates
B) ​high in protein
C) ​low in fat
D) ​high in carbohydrates
E) ​low in protein

Question 37

Based on the suggested schedule of hydration for physical activity, at least _____ cups of fluid for each pound of weight lost should be consumed after exercise.​

A) ​1
B) ​2
C) ​3
D) ​4
E) ​5

Question 38

During rest, the body derives a little more than half of its energy from _____.

A) ​glucose
B) ​fatty acids
C) ​amino acids
D) ​glycogen
E) ​fiber

Question 39

Drinking extra fluid in the days leading up to an athletic event _____.​

A) ​increases fluid stores in the body
B) ​increases glycogen stores
C) ​ensures maximum tissue hydration at the start the event
D) ​assists the body in better utilizing protein for energy
E) ​decreases fat stores

Question 40

Following exercise, approximately _____ grams of carbohydrate should be consumed by the athlete in order to maintain glucose supply.​

A) 20​
B) ​40
C) ​60
D) ​80
E) ​90

Question 41

Which aspect of bone health is maximized and maintained by resistance training?

A) ​mass
B) ​size
C) ​length
D) ​circumference
E) ​stiffness

Question 42

The best fluid to support physical activity for endurance athletes is _____.​

A) ​plain, cool water
B) ​saltwater mixtures
C) ​sports drinks
D) ​lukewarm water
E) ​caffeinated liquids

Question 43

A person's own _____ is usually a reliable indicator of the intensity of an activity.

A) ​perceived effort
B) ​heart rate
C) ​feelings of self-worth
D) ​positive attitude
E) ​competitiveness

Question 44

Glucose comes from dietary sources, but the _____ can also make glucose from fragments of other nutrients.​

A) ​large intestine
B) ​stomach
C) ​pancreas
D) ​spleen
E) ​liver

Question 45

Glycogen depletion generally occurs after about _____ of vigorous exercise.​

A) ​two hours
B) ​one hour
C) ​three hours
D) ​30 minutes
E) ​four hours

Question 46

Trained muscles burn _____ fat and at higher intensities than untrained muscles, so they require _____ glucose to perform the same amount of work.

A) ​more; less
B) ​less; more
C) ​more; more
D) ​less; less
E) ​more; no

Question 47

A pregame meal should be _____.​

A) ​high in fat
B) ​high in fiber
C) ​low in carbohydrate
D) ​low in protein
E) ​high in sodium

Question 48

What occurs naturally after periods of physical activity?

A) ​proper nutrition
B) ​gallbladder disease
C) ​depression
D) ​sleep
E) ​anxiety

Question 49

The accepted measure of cardiorespiratory fitness is _____.

A) ​heart rate
B) ​heart muscle size
C) ​VO₂ max
D) ​muscle mass
E) ​quantity of glycogen stores

Question 50

Physical activity that expends more than 7 kcalories per minute is classified as _____.

A) ​way too difficult
B) ​easy
C) ​light-intensity
D) ​vigorous-intensity
E) ​moderate-intensity

Question 51

Which food should be avoided prior to competition?

A) ​ice cream
B) ​grape juice
C) ​banana
D) ​graham crackers
E) ​pasta

Question 52

The muscle protein myoglobin demands a high level of _____.

A) ​copper sulfate
B) ​selenium
C) ​iron
D) ​phosphorus
E) ​magnesium

Question 53

Sports anemia is a condition that results from _____.

A) ​high blood oxygen
B) ​low blood hemoglobin
C) ​high blood myoglobin
D) ​low blood erythrocytes
E) ​high blood glucose

Question 54

During prolonged, high-intensity physical activity, the muscles' consumption of oxygen increases tenfold or more, enhancing the production of damaging free _____ in the body.

A) ​ribosomes
B) ​calcium
C) ​bosons
D) ​oxygens
E) ​radicals

Question 55

Which food would be the best choice for a pregame meal?​

A) ​black beans and rice
B) ​pasta in marinara sauce
C) ​peanut butter and jelly sandwich
D) ​cheese and crackers
E) ​creamed corn

Question 56

The optimum diet for an athlete provides about _____ percent of kcalories from carbohydrates.

A) ​30-40
B) ​40-50
C) ​50-60
D) ​60-70
E) ​80-90

Question 57

Vitamin _____ is a potent fat-soluble antioxidant that vigorously defends cell membranes against oxidative damage.

A) ​B₆
B) ​C
C) ​D
D) ​K
E) ​E

Question 58

Physical activity that challenges the heart and lungs strengthens both the _____ and _____ systems.​

A) ​circulatory; nervous
B) ​digestive; endocrine
C) ​circulatory; lymphatic
D) ​respiratory; digestive
E) ​circulatory; respiratory

Question 59

The best diet for fitness is _____.​

A) ​low in carbohydrates
B) ​based on low nutrient density foods
C) ​high in sodium
D) ​adequate in protein
E) ​high in fat

Question 60

If an athlete consumes 3000 kcalories, what is the minimum number of grams of carbohydrate they should consume? Keep in mind that a carbohydrate yields 4 kcalories of energy from each gram.

A) ​200
B) ​325
C) ​450
D) ​500
E) ​650

Question 61

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
sedentary

Question 62

Which ergogenic aid has been shown to boost performance?

A) ​carnitine
B) ​ribose
C) ​royal jelly
D) ​beta-alanine
E) ​bee pollen

Question 63

Most sports drinks contain about _____ carbohydrate, which is considered ideal for fluid transport to the tissues.

A) ​2 percent
B) ​5 percent
C) ​7 percent
D) 12 percent​
E) ​15 percent

Question 64

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
overload

Question 65

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
stroke volume

Question 66

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
aerobic

Question 67

Alcohol's _____ effect impairs the body's fluid balance, making dehydration likely.​

A) ​diurenic
B) ​dispeptic
C) ​diabolic
D) ​diurnal
E) ​diuretic

Question 68

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
hypertrophy

Question 69

To enhance muscle cell growth, _____.​

A) ​train hard and eat well
B) ​take protein supplements.
C) ​consume more dietary protein.
D) ​become more flexible
E) ​take iron supplements

Question 70

Protein contributes at most about _____ percent of the total fuel used, both during activity and during rest.

A) ​15
B) ​5
C) ​30
D) ​20
E) ​10

Question 71

The four minerals considered electrolytes are:​

A) ​sodium, calcium, magnesium, and phosphorus.
B) ​chloride, selenium, sodium, and magnesium.
C) ​sodium, potassium, calcium, and magnesium.
D) ​chloride, magnesium, sodium, and selenium.
E) ​sodium, potassium, chloride, and magnesium.

Question 72

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
VO₂ max

Question 73

Endurance athletes can lose _____ or more of fluid during each _____ of activity.​

A) ​1 gallon; half hour
B) ​4 quarts; half hour
C) ​1.5 gallons; hour
D) ​4 gallons; half hour
E) ​1.5 quarts; hour

Question 74

If taken correctly, creatine may enhance _____ performance.

A) ​weight lifting
B) ​tennis
C) ​swimming
D) ​baseball
E) ​basketball

Question 75

Supplements of carnitine are not necessary because it is naturally found in _____.

A) ​fruits
B) ​whole grains
C) ​nutrient-dense foods
D) ​milk and meat products
E) ​vegetables

Question 76

A water loss of greater than _____ percent of body weight can reduce a person's capacity to do muscular work.​

A) ​1
B) ​1.5
C) ​2 percent
D) ​½ percent
E) ​¼

Question 77

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
cardiac output

Question 78

An adverse effect associated with steroid use is _____.

A) ​denser bones
B) ​liver damage
C) ​enhanced fertility
D) ​increased testicular size in men
E) ​decreased blood pressure

Question 79

Matching
a. physically inactive (literally "sitting down a lot")
b. an increase in the frequency, duration, or intensity of an activity
c. an increase in size in response to use
d. a decrease in size because of disuse
e. requiring oxygen
f. the maximum rate of oxygen consumption by an individual (measured at sea level)
g. the volume of blood discharged by the heart each minute
h. the amount of oxygenated blood ejected from the heart toward body tissues at each beat
i. the major hormone that elicits the stress response
j. not requiring oxygen
k. a compound produced during the breakdown of glucose in anaerobic metabolism
l. an above-normal body temperature
m. an acute and life-threatening reaction to heat buildup in the body
n. a below-normal body temperature
o. a decreased concentration of sodium in the blood
p. compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch
q. water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs
r. a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called hGH (human growth hormone)
atrophy

Question 80

Aerobically trained muscles burn _____ more readily than untrained muscles.​

A) ​sodium
B) ​fat
C) ​protein
D) ​glycogen
E) ​oxygen