Deck 11: Nutrition and Fitness

Question 1

Where does the body store glycogen?

A)liver and muscles
B)brain and stomach
C)gallbladder and appendix
D)liver and pancreas

Answer 1

A

Question 2

A strategy that some athletes use to build up muscle glycogen stores is known as

A)fat loading.
B)creatine loading.
C)protein loading.
D)carbohydrate loading.

Answer 2

D

Question 3

Which of the following is the correct definition for cardiorespiratory endurance?

A)ability to produce force for a brief period of time
B)ability to exert force over a long period of time
C)ability to sustain prolonged exercise
D)ability of a joint to move freely through a full range of motion

Answer 3

C

Question 4

Which of the following is the correct definition for flexibility?

A)proportion of fat, muscle, and water in the body
B)ability of a joint to move freely through a full range of motion
C)ability to sustain prolonged exercise
D)ability to produce force for a brief period of time

Question 5

Once your muscles and liver have stored all the glycogen possible, any excess glucose will be stored in the form of

A)fat.
B)starch.
C)protein.
D)insulin.

Question 6

An activity is considered aerobic if it

A)is performed under water.
B)involves carrying heavy weights.
C)uses oxygen.
D)is performed in the gym.

Question 7

The abuse of which of the following can lead to liver cancer?

A)creatine
B)caffeine
C)anabolic steroids
D)growth hormone

Question 8

Which nutrients contribute most of the energy needed for physical activity?

A)carbohydrate and vitamins
B)vitamins and protein
C)protein and fat
D)fat and carbohydrate

Question 9

The main energy source during exercise of low to moderate intensity is

A)ADP.
B)glucose.
C)protein.
D)fat.

Question 10

Endurance athletes are required to consume grams of protein per kilogram body weight.

A)0.8 to 1.0
B)1.2 to 1.4
C)2.0 to 2.2
D)1.6 to 1.8

Question 11

Typically, it takes about minutes of aerobic exercise for oxidation of fat for energy to occur.

A)15 to 20
B)45
C)25 to 35
D)3 to 5

Question 12

Which of the following is the correct definition for muscular endurance?

A)ability to sustain prolonged exercise
B)ability to produce force for a brief period of time
C)ability to exert force over a long period of time
D)ability of a joint to move freely through a full range of motion

Question 13

Which of the following roles does calcium play in the body?

A)blood clotting
B)hormone activity
C)muscle contraction
D)All these answers are correct.

Question 14

The risk of which of the following is/are generally not lowered by physical activity?

A)diabetes
B)pancreatic cancer
C)cardiovascular disease
D)colds and other infectious diseases

Question 15

Which of the following supplements has been shown to improve athletic performance?

A)iron
B)vitamin C
C)vitamin E
D)None of these answers is correct.

Question 16

Which of the following is a central nervous system stimulant?

A)caffeine
B)growth hormone
C)erythropoietin
D)creatine

Question 17

Which of the following is produced by the pituitary gland?

A)creatine
B)growth hormone
C)erythropoietin
D)caffeine

Question 18

The conditioning or training of muscles

A)increases their ability to store lactate.
B)decreases their ability to store glycogen.
C)decreases their ability to store fat.
D)increases their ability to store glycogen.

Question 19

Which of the following stimulates production of red blood cells?

A)growth hormone
B)erythropoietin
C)caffeine
D)creatine

Question 20

Side effects of anabolic steroids include

A)severe acne.
B)liver cancer.
C)shrinkage of testicles in men.
D)All these answers are correct.

Question 21

Which of the following is the correct definition for muscular strength?

A)ability of a joint to move freely through a full range of motion
B)ability to sustain prolonged exercise
C)proportion of fat, muscle, and water in the body
D)ability to produce force for a brief period of time

Question 22

All of the following are correct about sports drinks except that

A)they are appropriate when activity lasts longer than 60 minutes.
B)they promote rehydration because they taste good.
C)they promote dental health.
D)they contain about 60 calories per cup.

Question 23

Which minerals are commonly found in sports drinks?

A)zinc and chloride
B)vitamin C and potassium
C)sodium and potassium
D)iron and magnesium

Question 24

To increase muscle strength, you should perform a _ number of repetitions using weights.

A)low; heavy
B)low; light
C)high; heavy
D)high; light

Question 25

Which of the following is the correct definition for body composition?

A)ability of a joint to move freely through a full range of motion
B)ability to sustain prolonged exercise
C)proportion of fat, muscle, and water in the body
D)ability to produce force for a brief period of time

Question 26

Why does sports anemia occur?

A)because most athletes don't consume enough iron
B)because most athletes don't consume enough protein
C)because blood volume increases
D)because athletes use more oxygen

Question 27

Which type of foods should generally be avoided several hours before exercise?

A)high- water foods
B)high- fat foods
C)high- protein foods
D)high- carbohydrate foods

Question 28

Whey protein is the preferred protein source to consume after exercise because

A)it contains all the essential amino acids.
B)it is found in vegetables and they are healthy to eat.
C)it is sold in health food stores and is readily available.
D)it tastes good.

Question 29

Shoshana wants to maintain her weight, and her friend Terri tells her that the best way to do this is to participate in approximately _ _ minutes of moderate- to vigorous- intensity activity on days of the week.

A)40; 4
B)30; 7
C)20; 3
D)60; most

Question 30

RPE, or the rate of perceived exertion, is a measure of the

A)intensity of exercise.
B)frequency of exercise.
C)duration of exercise.
D)type of exercise.

Question 31

Which of the following is stored in muscles to replenish ATP stores?

A)growth hormone
B)caffeine
C)creatine
D)erythropoietin

Question 32

Which of the following is not part of the female athlete triad?

A)disordered eating
B)amenorrhea
C)type 2 diabetes
D)osteoporosis

Question 33

The amount of weight lost during one exercise session is mainly due to

A)fat loss.
B)muscle density.
C)losses in water.
D)vitamins and minerals.

Question 34

The best way to improve flexibility is to

A)lift heavy weights.
B)lift light weights.
C)run.
D)stretch.

Question 35

Why is it important to have rest periods between sets of an exercise or workout?

A)in order to prevent the risk of muscle strain and injury
B)in order to ensure breakdown of muscle protein
C)in order to free up time to work on other activities
D)in order to measure one's heart rate

Question 36

Which of the following is correct about erythropoietin?

A)It is approved by most athletic organizations.
B)It stimulates the formation of red blood cells.
C)It is found in most sports bars and shakes.
D)It is a hormone produced by the pituitary gland.

Question 37

The main nutrient needed to promote muscle growth and recovery is

A)protein.
B)fat.
C)carbohydrate.
D)vitamins.

Question 38

Which individual is especially susceptible to iron deficiency?

A)Joe, who runs 5 miles per week
B)Mary, a 55- year old recreational biker
C)Fred, who lifts weights every other day
D)Cindy, a vegetarian who has heavy periods

Question 39

The range of motion around a joint is known as

A)flexibility.
B)cardiorespiratory endurance.
C)muscle strength.
D)muscle endurance.

Question 40

The benefits of physical activity include all of the following except

A)improved sleep.
B)an improved immune system.
C)decreased HDL.
D)the reduced risk of chronic diseases.

Question 41

A substance used to enhance athletic performance is known as an ergonomic aid.

Question 42

Research has shown that supplementation with antioxidant vitamins, such as vitamins E and C, helps reduce oxidative damage to cells from exercise.

Question 43

A diet and training strategy that maximizes glycogen stores in the body before an endurance event is carbohydrate loading.

Question 44

The RDA for protein for most healthy adults is 0.8 grams per kilogram of body weight per day.

Question 45

Everyone should limit saturated fat to no more than 5 percent of total calories.

Question 46

Caffeine is a substance banned by the National Collegiate Athletic Association (NCAA)when it is consumed in high amounts.

Question 47

When glucose is broken down at a very high rate, the muscles produce a by- product called ethanol.

Question 48

Not many athletes are prone to iron- deficiency anemia.

Question 49

Absence of menstruation is also known as amenorrhea.

Question 50

During the first few minutes of exercise, energy production almost always occurs under anaerobic conditions.

Question 51

The female athlete triad is a combination of disordered eating, amenorrhea, and osteoporosis.

Question 52

In developing a physical fitness program, it is very important to ensure that the activities are enjoyable.

Question 53

Dietary fat recommendations for active people are greater than for the average adult population.

Question 54

Sports drinks are recommended for exercise that lasts between 30 and 60 minutes.

Question 55

The nutrient that is most important to promote muscle growth and recovery after physical activity is protein.

Question 56

Endurance training increases your body's utilization of fat for energy.

Question 57

One purpose of sports drinks is to replace fluid and electrolytes that are lost through sweating.

Question 58

Dietary supplements are strictly regulated by the Food and Drug Administration and are safe when taken as directed.

Question 59

The best types of carbohydrate to consume during exercise are glucose, sucrose, and fructose because they are absorbed quickly.

Question 60

Pseudoanemia, or sports anemia, is due to lower concentrations of hemoglobin in the blood due to blood volume increases.

Question 61

Taking in too much water without sufficient electrolytes can result in hyponatremia.

Question 62

The greatest amount of force exerted by a muscle at one time defines muscle endurance.

Question 63

The ability of a muscle to produce prolonged effort is muscle strength.

Question 64

Muscle strength is the same thing as muscle endurance.

Question 65

A condition caused by excess growth hormone in which tissues, bones, and internal organs grow abnormally large is known as macromegaly.

Question 66

A sign of heat stroke is skin that is red, hot, and dry, with no sweating.

Question 67

For people who consume enough vitamins and minerals in their diet, taking more than the RDA will not result in improved performance during exercise.

Question 68

A form of exercise that involves both static and dynamic stretching and can significantly improve flexibility is yoga.

Question 69

A preexercise meal should contain 1 to 4.5 grams of carbohydrate per kilogram of body weight.

Question 70

An electrolyte imbalance can cause heat cramps, as well as nausea and edema in hands and feet.

Question 71

When you are running on your feet and repeatedly hit the ground, it causes intravascular hemolysis, which is the bursting of red blood cells.

Question 72

Research has shown that the amount of glycogen that muscles can hold is not affected by training.

Question 73

Drinking beer after a workout is a good way to rehydrate.

Question 74

Timing the foods you eat around exercise has a significant impact on energy levels and recovery time.

Question 75

Taking vitamin and mineral supplements is important to enhance athletic performance.

Question 76

Amino acids cannot be broken down to provide energy.

Question 77

What you eat after you exercise really is not very important.

Question 78

People who are physically fit have a lower VO2max.

Question 79

When you are not adequately hydrated over an extended period of time, it is called chronic dehydration.

Question 80

Consuming a healthy diet is not an important component of physical fitness.