Question 1

Another name for carbohydrate loading is:

Accepted Answer

Carbohydrate loading is also known as glycogen loading, which involves increasing stored glycogen in muscles through dietary manipulation before endurance events. Option A, C, and D are not suitable as alternative names for carbohydrate loading.

Question 2

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s)energy during this activity?

Accepted Answer

During low to moderate intensity exercise, such as power-walking, the primary fuel sources are fatty acids and glucose. Amino acids are not usually used as fuel unless the body has run out of other fuel sources or there is a calorie deficit. Therefore, the best option is B, which includes only the primary fuel sources used during power-walking.

Question 3

Which of the following groups would you expect to have a protein needs that are considerably higher than the current RDA for adults?

Accepted Answer

Individuals engaging in extremely high levels of physical activity, such as training for an Iron Man competition, have significantly higher protein needs to support muscle repair and growth.

Question 4

Performance can be impaired by as little as ________ decrease in body weight due to water loss.

Accepted Answer

Performance can be impaired by as little as a 1% decrease in body weight due to water loss, as even mild dehydration can affect physical and cognitive performance.

Question 5

Depending on intensity and duration of activity, amino acids may contribute about ________% of the energy needed?

Accepted Answer

Amino acids typically contribute about 3-6% of the energy needed during prolonged exercise, especially when glycogen stores are low.

Question 6

Which is the largest storage of energy?

Accepted Answer

Body fat is the largest storage of energy in the body. It contains more calories per gram than both glycogen and protein, and is a more efficient energy source than glucose because it can be utilized for longer periods of time without requiring constant refueling.

Question 7

Osteoporosis, eating disorders, dehydration, and heat illness are all possible consequences of:

Accepted Answer

Inadequate dietary intake can lead to a variety of health issues, including osteoporosis (due to insufficient calcium and vitamin D), eating disorders (from restrictive eating patterns), dehydration (from not consuming enough fluids), and heat illness (due to a lack of electrolytes and proper hydration). These conditions are not directly caused by undertraining, carbohydrate loading, or following the Zone diet, which are more specific to exercise routines and dietary strategies rather than general nutritional intake.

Question 8

The main disadvantage of using fat as a fuel is:

Accepted Answer

Fat has a slow metabolic breakdown, making it less efficient for immediate energy needs compared to carbohydrates. This slow conversion process is why it's not the preferred energy source for high-intensity activities.

Question 9

Which of the following BEST describes how ATP provides energy to the body's cells?

Accepted Answer

ATP provides energy to the body's cells through the hydrolysis (breakdown) of a phosphate group from the ATP molecule, which releases energy that can be used by the cell for various processes. This leaves ADP (adenosine diphosphate) which can be converted back to ATP with the addition of a phosphate group through cellular respiration.

Question 10

Rachel is a gymnast who trains two hours/day on average. She supports her daily activity by consuming 2 500 kilocalories per day. Approximately how many kilocalories should she be consuming from carbohydrate sources?

Accepted Answer

Athletes are recommended to get about 45-65% of their daily calories from carbohydrates. For Rachel, consuming 2,500 kilocalories per day, this translates to 1,125 (45% of 2,500) to 1,625 (65% of 2,500) kilocalories from carbohydrates.

Question 11

Which of the following is the most serious?

Accepted Answer

Heatstroke is the most serious heat-related illness as it can cause damage to the brain, heart, kidneys, and muscles. It can even lead to death. Heat cramps, heat exhaustion, and heat syncope are less severe than heatstroke.

Question 12

An unwanted effect of an overly long and vigorous warm-up is:

Accepted Answer

Glycogen depletion occurs because an overly long and vigorous warm-up uses up the body's stored glycogen, which is the primary source of energy for muscles during exercise. This can lead to premature fatigue during the actual workout or competition.

Question 13

Jenny has been hiking for five hours. In this case, she is relying on ________ metabolism to support her physical activity.

Accepted Answer

For prolonged activities such as hiking for five hours, the body primarily relies on aerobic metabolism, utilizing glucose and fatty acids as the main energy sources. Anaerobic metabolism is used for short, high-intensity activities and cannot sustain energy production for hours.

Question 14

Gabrielle has just finished an intense basketball game at 9:00 am. Her next game is at 2:00 pm. Considering the timing of her exercise, the BEST way for her to replenish her glycogen stores is:

Accepted Answer

Eating a high carbohydrate snack right after the game is the best way to replenish glycogen stores, especially considering the timing between her games. This approach allows her body to begin the recovery and refueling process immediately, ensuring she has enough energy for her next game.

Question 15

In which of the following events would carbohydrate loading be the most beneficial?

Accepted Answer

Carbohydrate loading is most beneficial for endurance events lasting longer than 90 minutes, such as a three-hour cross-country ski race, because it helps maximize the storage of glycogen (energy) in the muscles.

Question 16

Joseph plays basketball for his high school team and he is concerned that he is not consuming enough kilocalories to support his activity. Which of the following would be the best indicator that he is not consuming adequate kilocalories?

Accepted Answer

Losing weight may indicate that Joseph is not consuming enough kilocalories to support his activity. If he is burning more calories than he is consuming, his body will start to use its energy stores (i.e. fat and muscle). This may cause him to lose weight, which can negatively impact his performance on the basketball court. The other options (impaired performance, low blood glucose levels, and low hemoglobin) could also be indicators of inadequate calorie intake, but they could also have other causes.

Question 17

At rest, the body's fuel source is primarily:

Accepted Answer

At rest, the body primarily uses fat as its fuel source. Fat provides a steady, slow-burning form of energy ideal for the low-intensity energy demands of resting or light activity states.

Question 18

During anaerobic glycolysis, each molecule of glucose produces ________ ATP molecules.

Accepted Answer

Anaerobic glycolysis produces a net gain of 2 ATP molecules per molecule of glucose.

Question 19

Adding extra dietary protein may lead to:

Accepted Answer

The answer of Adding extra dietary protein may lead to:
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Question 20

When oxygen is scarce, cellular pyruvate acid will be converted to:

Accepted Answer

When oxygen is scarce, pyruvate is converted to lactic acid in a process known as anaerobic glycolysis. This allows cells to generate energy without oxygen.

Quiz 15: Nutrition and Physical Activity: Keys to Good Health