Deck 10: Nutrients, physical Activity, and the Bodys Responses

Question 1

About how much fluid per hour can the digestive system absorb?

A) 250 millilitres
B) 500 millilitres
C) 1,000 millilitres
D) 4,000 millilitres

Answer 1

C

Question 2

Muscles respond to the overload of exercise by gaining which of the following?

A) endurance ability
B) definition and shape
C) size
D) aerobic capacity

Answer 2

C

Question 3

Which of the following factors influences how much glucose a person uses during physical activity?

A) the age of the person exercising
B) whether carbohydrate is simple or complex
C) the duration of the activity
D) the person's level of overall fitness

Answer 3

C

Question 4

What substance flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients when physical activity continues beyond the first few minutes?

A) epinephrine
B) thyroxine
C) norepinephrine
D) lactic acid

Question 5

What provides most of the energy that muscles use to go into action in the early minutes of an activity?

A) protein
B) liver glycogen
C) fat
D) muscle glycogen

Question 6

What is a typical resting pulse rate for active people?

A) 30 beats per minute or lower
B) 40 beats per minute or lower
C) 50 beats per minute or lower
D) 70 beats per minute or lower

Question 7

How long does it take for a person who exercises moderately to begin to use less glucose and more fat for fuel?

A) 5 minutes
B) 10 minutes
C) 15 minutes
D) 20 minutes

Question 8

Which of the following foods would be most beneficial when carbohydrate loading?

A) whole-grain rice
B) a sports drink
C) oranges
D) potato chips

Question 9

Which of the following strategies helps endurance athletes maintain their blood glucose concentrations for as long as possible?

A) consuming fat and protein before the event
B) eating a high-protein diet regularly
C) fasting during the day of an event
D) taking in glucose during endurance activity

Question 10

Which one of the following is a component of fitness?

A) cardiac output
B) flexibility
C) balance
D) overload

Question 11

What is the name for the fragments of glucose molecules that accumulate in the tissues and blood and are produced by the breakdown of anaerobic glucose?

A) lactic acid
B) amino acid
C) uric acid
D) urea

Question 12

A safe plan for carbohydrate loading includes which of the following?

A) eating simple carbohydrate before the competition
B) gradually increasing activity during the week before competition
C) drinking high carbohydrate drinks the day before the competition
D) eating a high-carbohydrate diet during the three days before competition

Question 13

Which of the following foods is appropriate for athletic performance?

A) foods high in simple carbohydrates
B) foods dense in nutrients
C) foods moderate in sodium
D) foods low in essential amino acids

Question 14

What is the first symptom of dehydration?

A) fatigue
B) heavy breathing
C) heat stroke
D) hypoglycemia

Question 15

Which of the following nutrients does the body need most?

A) water
B) fat
C) protein
D) carbohydrate

Question 16

Which one of the following enhances flexibility?

A) stretching
B) aerobic activity
C) calisthenics
D) weight training

Question 17

You are coaching a high-performance athlete who asks you about moderate use of caffeine.What advice would you give him?

A) It has no adverse effects.
B) It may assist performance.
C) It depletes glycogen stores.
D) It slows down reactions.

Question 18

How many hours before an athletic competition should a meal should be finished?

A) 1-2
B) 2-3
C) 3-4
D) 4-5

Question 19

Which of the following is a characteristic of cardiorespiratory endurance?

A) reduced blood pressure
B) decreased oxygen delivery
C) increased resting pulse
D) decreased cardiac output and oxygen delivery

Question 20

Which of the following beverages is best for replacing fluids during exercise?

A) cool water
B) a beverage that supplies glucose
C) a salt solution
D) fruit juice

Question 21

Which of the following groups is most at risk for iron deficiency?

A) power athletes
B) male athletes
C) older athletes
D) female athletes

Question 22

Sports drinks offer some advantages over water for athletes in which of the following categories?

A) those who exercise outside in cold weather
B) those who exercise intensely for 45 minutes
C) those who need to replenish electrolytes
D) those who are older

Question 23

On average,protein contributes about what percentage of the total fuel used during activity and during rest?

A) 5%
B) 10%
C) 15%
D) 20%

Question 24

A female athlete weighs 119 pounds before a race and 114 pounds after the race.How much fluid should she consume?

A) 1 cup
B) 3 cups
C) 10 cups
D) 13 cups

Question 25

What is the most important antioxidant related to physical activity?

A) beta-carotene
B) vitamin C
C) vitamin E
D) folate

Question 26

What type of exercise is most recommended for increasing bone strength?

A) calisthenics
B) running
C) flexibility exercises
D) weight lifting

Question 27

According to sports nutrition experts,endurance athletes should consume what percentage of their energy from fat?

A) 5-10%
B) 10-20%
C) 20-30%
D) 30-40%

Question 28

What is the term used to describe low blood hemoglobin levels that occur early in an athlete's training?

A) sports anemia
B) hemoglobin deficiency
C) iron-deficiency anemia athletica
D) training anemia

Question 29

Which one of the following results from weight training?

A) muscle strength and endurance
B) decreased bone density
C) improved flexibility
D) prevention and management of diabetes

Question 30

Which of the following athletes would use less protein for fuel during exercise?

A) Gary,who consumes a carbohydrate-rich diet
B) Joe,who consumes a protein-rich diet
C) Rick,who consumes a diet rich in branched-chain amino acids
D) Charles,who consumes a fat-rich diet

Question 31

Why are carbonated beverages not a good choice for meeting an athlete's fluid needs?

A) They make a person feel full quickly and may limit fluid intake.
B) They speed up the use of glycogen.
C) They have a potentially hazardous diuretic effect.
D) They do not enhance athletic performance.

Question 32

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance.How would you respond to this belief?

A) The practice does not improve performance because there is not enough time for them to be combined with other appropriate substances so they can do their work.
B) The practice is beneficial because athletes tend to be deficient in vitamins and minerals.
C) The practice has been supported by research and advocated by health care professionals.
D) The practice improves performance because the vitamin has time to combine with its other appropriate parts before competition.

Question 33

After about how many hours of vigorous activity does glycogen depletion occur?

A) about one hour
B) about two hours
C) about three hours
D) about four hours

Question 34

Physical activity and exercise involve bodily movement,muscle contraction,and which of the following?

A) enhanced energy expenditure
B) enhanced muscular strength
C) enhanced muscular endurance
D) enhanced energy storage

Question 35

Joanne has been vigorously exercising outdoors on a sunny day.She complains of a headache and dizziness and exhibits signs of clumsiness such as stumbling.What condition do you suspect she may be suffering from?

A) anemia
B) heat stroke
C) hyponatremia
D) hypothermia

Question 36

What is the name for the physiological process in which glucose fragments are broken down completely to yield a large amount of energy?

A) basal metabolism
B) anaerobic metabolism
C) aerobic metabolism
D) energy metabolism

Question 37

Which of the following is an advantage of sport bars for athletes?

A) They are superior to homemade snacks.
B) They are easy to eat in the hours before competition.
C) They provide complete nutrition.
D) They are inexpensive.

Question 38

What should athletes do to prevent hyponatremia during prolonged sports events?

A) drink large amounts of water over the course of the event
B) drink carbonated beverages during the event
C) favour sports drinks over water
D) eat a snack in the last half of a long event

Question 39

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

A) thiamine
B) vitamin E
C) iron
D) vitamin C

Question 40

Which of the following foods should an athlete eat in order to consume an adequate amount of B vitamins,magnesium,and chromium?

A) milk
B) whole grains
C) meats
D) leafy vegetables

Question 41

What result do most well-nourished athletes achieve from using nutrition supplements such as protein powders and vitamin pills?

A) decreased performance
B) dramatically improved performance
C) moderately improved performance
D) no significant improvement in performance

Question 42

Which of the following would be appropriate as part of a pregame meal?

A) baked potato and sour cream
B) high-fibre cereal with low-fat milk
C) toast and peanut butter
D) pancakes with syrup

Question 43

Which of the following substances helps to transfer fatty acids across the membrane that encases the cell's mitochondria?

A) carnitine
B) creatine
C) beta-carotene
D) caffeine

Question 44

What is the fuel required for anaerobic activity?

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

Question 45

What substance do many athletes take to reduce body fat and increase lean body mass?

A) caffeine
B) magnesium
C) whey protein
D) chromium picolinate

Question 46

What is the best fluid for an athlete working out in a cold climate?

A) a sweat replacer
B) room temperature water
C) a sports drink
D) cold water

Question 47

To protect against iron deficiencies,vegetarian athletes need to pay closer attention to their intake of good dietary sources of iron.Which of the following is not considered a good vegetarian dietary source of iron?

A) squash
B) nuts
C) legumes
D) fortified cereals

Question 48

Which does the term "ergogenic" imply about a product?

A) It implies that the product has special work-enhancing powers.
B) It implies that accurate research has been completed on the product.
C) It implies that the product is safe to consume.
D) It implies that the product's vitamin content especially benefits athletes.

Question 49

Which of the following is one of the most dangerous and illegal ergogenic aids?

A) dehydroepiandrosterone (DHEA)and androstenedione
B) chromium picolinate
C) anabolic steroid hormones
D) creatine

Question 50

Which of the following products is touted as increasing the intensity at which an athlete can train?

A) whey protein
B) creatine
C) carnitine
D) human growth hormone

Question 51

Which of the following is a steroid alternative supplement?

A) beta-hydroxy-beta-methylbutyrate (HMB)
B) tetrahydrogestrinone (THG)
C) human growth hormone (HGH)
D) dehydroepiandrosterone (DHEA)

Question 52

Which of the following claims are made about candy bars and specialty drinks marketed to athletes?

A) They can be useful as a pregame meal.
B) They provide "complete" nutrition.
C) They do not cause dental decay.
D) They contain large amounts of dietary fibre.

Question 53

Which of the following problems have been observed in athletes who have taken steroids?

A) increased white blood cells
B) diabetes
C) cancer of the lungs
D) impotence in men

Question 54

Your friend participates in strenuous world-class competition that lasts for four hours or more.What advice would you give your friend?

A) Suggest drinking plain water.
B) Suggest consuming sports drinks and pretzels.
C) Suggest taking electrolyte or salt tablets.
D) Suggest not worrying about electrolyte losses.

Question 55

Which of the following substances places an extra burden on the kidneys?

A) anabolic steroids
B) creatine
C) carnitine
D) whey protein powder

Question 56

How many grams of carbohydrate would a 2,800-calorie meal need to contain in order to ensure an athlete's full glycogen and other nutrient stores and to meet energy needs?

A) 140 grams
B) 202 grams
C) 350 grams
D) 490 grams

Question 57

What colour is the urine of an adequately hydrated person?

A) yellow,like pale lemonade
B) light brown,like iced tea
C) amber,like apple juice
D) clear,like water

Question 58

What is the best source of carnitine for athletes?

A) the supplemental form
B) milk
C) fresh strawberries
D) legumes

Question 59

What is a good reason for avoiding alcohol before engaging in an athletic event?

A) It is a diuretic.
B) It makes people overconfident.
C) It promotes excretion of vitamin C.
D) It causes heart palpitations.

Question 60

According to Canada's Physical Activity Guide to Healthy Active Living,how many times per week should Canadians perform flexibility activities?

A) 2-4 times per week
B) 3-6 times per week
C) 4-7 times per week
D) 5-7 times per week

Question 61

Which of the following is completely lost during physical activity?

A) vitamin C
B) potassium
C) magnesium
D) vitamin A

Question 62

Which of the following,eaten immediately after exercise,accelerates muscle glycogen storage and enhances muscle protein synthesis?

A) carbohydrate
B) increased calcium intake
C) a large portion of protein
D) 15 grams of monounsaturated fat

Question 63

What was the recommendation for protein made in the Dietitians of Canada and American Dietetic Association joint position paper on "Nutrition for Athletic Performance"?

A) somewhat higher than the 0.8 grams of protein per kilogram of body weight recommended for sedentary people
B) 1.2 grams of protein per kilogram of body weight
C) 1.6 grams of protein per kilogram of body weight
D) 2.3 grams of protein per kilogram of body weight for endurance

Question 64

About how much of a person's available glycogen is used up within the first 20 minutes or so of moderate activity?

A) one-fifth
B) one-fourth
C) one-third
D) one-half

Question 65

What condition may athletes develop from sweating profusely over a long period of time without replacing lost sodium?

A) hyponocturia
B) hyponatremia
C) hypernatremia
D) hypochloridemia

Question 66

What type of foods do athletes eat in order to maximize muscle glycogen synthesis after strenuous training?

A) foods with a low glycemic index
B) foods with decreased fat content
C) foods with increased fat content
D) foods with a high glycemic index

Question 67

If a muscle is fit,it will draw more of what substance from the blood?

A) glucose
B) carbon dioxide
C) oxygen
D) nitrogen

Question 68

Which of the following results have been observed in people who do regular aerobic exercise?

A) increased pulse rate
B) improved flexibility
C) increased number of white blood cells
D) improved high-density lipoprotein (HDL)levels

Question 69

What is the name for the technique that is sometimes used by athletes to trick their muscles into storing extra glycogen before a competition that will exhaust their glycogen stores?

A) carbohydrate loading
B) carbohydrate fasting
C) mutual supplementation
D) mutual compensation

Question 70

Most athletes probably need somewhat more protein than sedentary people.

Question 71

On average,people who regularly engage in physical activity live longer than those who are physically inactive.

Question 72

To emphasize muscle endurance in weight training,you would combine less resistance (lighter weights)with more repetitions.

Question 73

What is the name for the increase in strength and size that muscle cells and other tissues undergo in response to an overload of physical activity?

A) hypertrophy
B) atrophy
C) hyperloading
D) hyperinsulinemia

Question 74

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

Question 75

What is produced by the anaerobic breakdown of glucose during intense activity?

A) lactic acid
B) sodium
C) water
D) fatty acids

Question 76

What characteristic should an athlete's pregame meal have?

A) It should be moderate in protein.
B) It should be high in fibre.
C) It should be carbohydrate rich.
D) It should contain at least 1,000 kcals.

Question 77

Which of the following contributes to iron deficiency in athletes?

A) In some athletes,physical activity may cause small blood loss through ruptured blood cells.
B) Iron is lost through defecation.
C) Muscles have a high demand for iron to make the iron-containing molecules of aerobic metabolism.
D) Blood cells are squashed when body tissues make high impact contact with unyielding surfaces.

Question 78

Losing what percentage of water is likely to result in a person collapsing?

A) 1%
B) 3%
C) 5%
D) 7%

Question 79

Athletes who train exhaustively for endurance events may want to aim for a carbohydrate level in what range?

A) 50-70%
B) 65-90%
C) 65-75%
D) 70-80%

Question 80

Why should athletes be cautioned about the drinking alcohol?

A) It increases thirst.
B) It increases reaction time.
C) It promotes excretion of thiamin,riboflavin,and folate.
D) It is carbohydrate-rich,providing glucose and calories.