Deck 12: Nutrition and Fitness

Question 1

What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity?

A) mostly carbohydrate
B) mostly fat
C) carbohydrate and fat equally
D) mostly creatine phosphate
E) mostly protein

Answer 1

C

Question 2

The body's store of glycogen provides about how many calories?

A) 500
B) 1000
C) 2000
D) 2500
E) 5000

Answer 2

C

Question 3

Dan is 40 years old. What is his estimated maximum heart rate?

A) 180 bpm
B) 187 bpm
C) 190 bpm
D) 194 bpm
E) 200 bpm

Answer 3

A

Question 4

Creatine monohydrate supplementation has been shown to improve:

A) short-duration anaerobic activity.
B) short-duration aerobic activity.
C) long-duration aerobic activity.
D) long-duration glucose oxidation activity.
E) long-duration fat oxidation activity.

Question 5

Recommended total daily carbohydrate intake for a person who engages in one hour per day of moderate-intensity endurance training is:

A) 1 to 4 g carbohydrate per kg body weight per day.
B) 5 to 7 g carbohydrate per kg body weight per day.
C) 7 to 10 g carbohydrate per kg body weight per day.
D) 10 to 12 g carbohydrate per kg body weight per day.
E) 12 to 15 g carbohydrate per kg body weight per day.

Question 6

The major energy system used during 30 to 60 seconds of maximal intensity exercise is:

A) ATP-PCr.
B) anaerobic glycolysis.
C) aerobic glycolysis.
D) both ATP-PCr and aerobic glycolysis.
E) both ATP-PCr and anaerobic glycolysis.

Question 7

To maintain adequate hydration during exercise, athletes should drink enough water to:

A) limit fluid loss to 2% of body weight.
B) limit fluid loss to 5% of body weight.
C) limit fluid loss to 10% of body weight.
D) prevent the loss of 0.5 pound of body weight.
E) prevent the loss of one pound of body weight.

Question 8

How much physical activity is recommended for reducing the risk of heart disease and diabetes?

A) at least 60 minutes of high-intensity activity most days of the week
B) at least 30 minutes of high-intensity activity most days of the week
C) at least 30 minutes of moderate-intensity activity most days of the week
D) at least 20 minutes of high-intensity activity daily
E) at least 15 minutes of high-intensity activity daily

Question 9

A benefit of a diet high in carbohydrates is:

A) decreasing lactic acid buildup to prevent muscle fatigue.
B) changing carbohydrates into fat in the muscle to prevent muscle fatigue.
C) changing carbohydrates into fat in the muscle to spare muscle glycogen.
D) changing carbohydrates into protein in the muscle to spare muscle protein.
E) increasing muscle glycogen storage to prevent muscle fatigue.

Question 10

Which is not a benefit of regular physical activity?

A) improves immune function
B) reduces risk of colon and breast cancer
C) reduces risk type 1 diabetes
D) strengthens bones
E) reduces risk of cardiovascular disease

Question 11

What fuel source is Jan using if she exercises at 85% of her maximum aerobic capacity?

A) mostly carbohydrate
B) mostly fat
C) carbohydrate and fat equally
D) mostly creatine phosphate
E) mostly protein

Question 12

Where in the cell do aerobic energy systems produce ATP?

A) mitochondria
B) cytosol
C) nucleus
D) endoplasmic reticulum
E) plasma membrane

Question 13

In 2010, it was estimated that approximately _____ of U.S. adults participate in no leisure-time physical activity.

A) 65%
B) 50%
C) 40%
D) 33%
E) 25%

Question 14

What is the recommended carbohydrate intake during one to two hours of intense exercise?

A) 10 to 15 g per hour
B) 25 g per hour
C) 20 to 30 g per hour
D) 30 to 60 g per hour
E) up to 90 g per hour

Question 15

Which is an example of neuromotor exercise?

A) ice skating
B) long-distance running
C) yoga
D) biking
E) weight lifting

Question 16

The feeling of fatigue known as "hitting the wall" is caused by:

A) dehydration.
B) muscle glycogen depletion.
C) muscle creatine phosphate depletion.
D) muscle protein breakdown.
E) lactic acid build-up.

Question 17

The major factor leading to exhaustion during exercise is:

A) lactic acid buildup.
B) depletion of muscle glycogen.
C) iron-deficiency anemia.
D) depletion of muscle protein.
E) insufficient vitamin B₁₂.

Question 18

Anaerobic glycolysis produces:

A) glycogen.
B) lactate.
C) creatine phosphate.
D) creatine monohydrate.
E) fatty acids.

Question 19

Creatine phosphate contributes to ATP production by transferring:

A) adenosine to diphosphate to form ATP.
B) creatine to diphosphate to form ATP.
C) phosphate to ADP to form ATP.
D) fatty acids into the mitochondrion to form ATP.
E) pyruvate into the mitochondrion to form ATP.

Question 20

What is an example of moderate-intensity activity?

A) power lifts
B) sprinting
C) vigorous lap swimming
D) uphill hiking
E) brisk walk

Question 21

Which type of exercise improves cardiovascular fitness?

A) stretching
B) resistance exercise
C) yoga
D) uphill biking
E) weight lifting

Question 22

Which is NOT a reason to use sports drinks?

A) to replenish electrolyte loss due to sweating
B) to stay hydrated
C) to increase muscle protein
D) to provide carbohydrates to fuel the muscles
E) to replenish glycogen stores

Question 23

When pyruvate is formed more quickly than it can be used in the mitochondria, it must be converted to:

A) glucose.
B) glycogen.
C) pyruvate.
D) lactate.
E) creatine phosphate.

Question 24

Which list shows energy systems in the correct order of fastest to slowest rate of ATP production?

A) glycolysis, glucose oxidation, fat oxidation, phosphagen
B) glucose oxidation, phosphagen, glycolysis, fat oxidation
C) fat oxidation, glucose oxidation, glycolysis, phosphagen
D) phosphagen, glycolysis, glucose oxidation, fat oxidation
E) glycolysis, fat oxidation, glucose oxidation, phosphagen

Question 25

What change in nutrition for U.S. gymnasts did sports nutritionist Dan Benardot promote in the 1990s?

A) encouraged a carbohydrate snack every two to three hours during training
B) encouraged athletes to not eat during training
C) encouraged training times that do not exceed two hours
D) encouraged iron supplements for female athletes
E) encouraged vitamin E supplements for gymnasts

Question 26

What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity?

A) mostly carbohydrate
B) mostly fat
C) carbohydrate and fat equally
D) mostly creatine phosphate
E) mostly protein

Question 27

Four hours prior to exercise, athletes are encouraged to drink _____ ml of water for each kilogram of body weight.

A) 5 to 7
B) 10 to 15
C) 15 to 20
D) 20 to 25
E) 25 to 30

Question 28

What is the major fuel used during low-intensity activity?

A) fat
B) carbohydrate
C) protein
D) lactate
E) creatine phosphate

Question 29

Recommendations for fluid replacement after exercise is:

A) 9 to 13 cups of water within 4 hours.
B) 5 to 7 cups of water for every pound of body weight lost.
C) 3 to 5 cups of water for every pound of body weight lost.
D) 2 to 3 cups of water for every pound of body weight lost.
E) 1 cup of water for every pound of body weight lost.

Question 30

ATP production from fatty acids in the mitochondrion requires:

A) caffeine.
B) lactate.
C) carbon dioxide.
D) pyruvate.
E) oxygen.

Question 31

Which is NOT a component of the female athlete triad?

A) amenorrhea
B) bone loss (osteoporosis)
C) low energy intake
D) iron-deficiency anemia
E) All of the these are components of the female athlete triad.

Question 32

Consuming carbohydrates during the first few hours after exercise maximizes:

A) weight loss.
B) fat storage.
C) muscle mass.
D) glycogen storage.
E) conversion of carbohydrates to protein.

Question 33

The body's store of glycogen can fuel high-intensity exercise for about:

A) 15 to 20 minutes.
B) 30 to 60 minutes.
C) 1.5 to 2.5 hours.
D) 12 hours.
E) 24 hours.

Question 34

The Borg Scale of Perceived Exertion is a method for estimating:

A) energy expenditure by monitoring maximal oxygen consumption in response to exercise.
B) exercise intensity by rating how hard a person feels his or her body is working.
C) exercise duration by monitoring heart rate.
D) time to exhaustion by monitoring glycogen stores in response to exercise.
E) anaerobic glycolysis by monitoring lactic acid production.

Question 35

List three benefits of regular exercise.

Question 36

The fuel source for the phosphagen system is:

A) glucose.
B) glycogen.
C) protein.
D) creatine phosphate.
E) fatty acids.

Question 37

Which of the following best describes anaerobic glycolysis?

A) slow ATP production for a long duration
B) slow ATP production for a short duration
C) fast ATP production for a long duration
D) fast ATP production for a short duration
E) fast ATP production in high amounts

Question 38

Where in the cell do anaerobic energy systems produce ATP?

A) mitochondria
B) cytosol
C) nucleus
D) endoplasmic reticulum
E) plasma membrane

Question 39

A sports drink to be consumed during one hour of high-intensity exercise should contain:

A) a 10% mix of glucose and fructose for carbohydrate loading.
B) more than 10% glucose to speed up gastric emptying.
C) no more than 8% glucose because higher amounts can slow gastric emptying.
D) electrolytes and fructose to prevent hyponatremia.
E) minerals and B vitamins to boost energy.

Question 40

Which is an example of resistance exercise?

A) ice skating
B) long-distance running
C) yoga
D) biking
E) weight lifting

Question 41

Name the four components of physical fitness and design an exercise program that includes all of these components in the recommended amounts.

Question 42

What are the advantages of carbohydrate loading for an endurance athlete? Using this technique, how do athletes adjust carbohydrate intake in the days prior to competition?

Question 43

Joe weighs himself before and after exercise and finds that he has lost six pounds. To what do you attribute this weight loss?

Question 44

John is a sprinter, and Jane is a long-distance runner. Describe differences in their use of fuel sources and explain the reasons for these differences.

Question 45

List the components of the female athlete triad.

Question 46

Jane is participating in a half marathon. Provide recommendations for water intake before, during, and after the event to reduce risk of dehydration.

Question 47

You notice many parents provide sports drinks to their children after children play recreational sports. Do you think a sports beverage is needed? Why or why not?

Question 48

What are some specific nutritional concerns for female athletes? Explain why and provide a meal plan to prevent nutritional deficiencies.

Question 49

List the four components of physical fitness.