Deck 14: Fitness: Physical Activity, nutrients, and Body Adaptations

Question 1

A person engaging in a vigorous level of physical activity would walk at a minimum pace of

A)1.5 mph.
B)3.2 mph.
C)4.6 mph.
D)7.5 mph.

Answer 1

C

Question 2

Which of the following components of training define(s)the progressive overload principle?

A)Intensity only
B)Frequency only
C)Frequency and flexibility only
D)Intensity,frequency,and duration only

Answer 2

D

Question 3

A person's "VO₂ max" is the maximum

A)velocity on a treadmill test.
B)rate of oxygen consumption.
C)intake of oxygen while at rest.
D)intake of air at 70% physical exhaustion.

Answer 3

B

Question 4

Athletes can safely add muscle tissue by

A)tripling protein intake.
B)taking hormones duplicating those of puberty.
C)putting a demand on muscles repeatedly by making them work harder.
D)relying on protein for muscle fuel and decreasing intake of carbohydrates.

Question 5

For maximum benefits,cardiorespiratory endurance episodes should be sustained for at least

A)20 minutes.
B)40 minutes.
C)1 hour.
D)2 hours.

Question 6

Which of the following is NOT derived directly from cardiorespiratory conditioning?

A)Increased flexibility
B)Slowed resting pulse
C)Increased breathing efficiency
D)Increased blood volume and oxygen delivery

Question 7

Physical fitness may be achieved by engaging in a moderately intense level of exercise at a frequency of at least

A)10 minutes/day.
B)20 minutes/day.
C)3.5 hours/week.
D)5 hours/week.

Question 8

Which of the following is generally NOT associated with a regular program of physical fitness?

A)Reduced bone density
B)Lower blood pressure
C)Fall in resting pulse rate
D)Diminished blood cholesterol

Question 9

Which of the following is NOT among the components of fitness?

A)Strength
B)Flexibility
C)Bone fragility
D)Cardiovascular endurance

Question 10

The volume of blood ejected by the heart each minute is known as the

A)VO₂ max.
B)one-half VO₂ max.
C)cardiac output.
D)cardiac conditioned index.

Question 11

The duration of exercise warm-up and cool-down periods should be

A)1-2 minutes each.
B)5-10 minutes each.
C)15 minutes each.
D)2 minutes warm-up and 4 minutes cool-down.

Question 12

Which of the following best exemplifies an activity that promotes flexibility?

A)Yoga
B)Pilates
C)Weight lifting
D)Jumping rope

Question 13

What is muscle atrophy?

A)Loss of muscle size and strength
B)Muscle cramps arising from insufficient warm-up
C)Muscle spasms resulting from too-rapid progressive overloading
D)Alterations in heart muscle contractions when first initiating a fitness program

Question 14

Which of the following are features of physical activity and exercise?

A)Neither involves mandatory body movement
B)Neither involves enhanced energy expenditure
C)Physical activity,but not exercise,involves muscle contractions
D)Exercise,but not physical activity,is thought to be vigorous,structured,and planned

Question 15

The effect of regular exercise on heart and lung function is known as

A)muscle fitness.
B)muscle endurance.
C)cardiopulmonary adaptation.
D)cardiorespiratory conditioning.

Question 16

Which of the following would NOT be categorized as a strength fitness activity?

A)Pilates
B)Pull-ups
C)Push-ups
D)Kickboxing

Question 17

What percentage of U.S.adults lives a completely sedentary lifestyle?

A)2
B)13
C)29
D)79

Question 18

What may,in part,account for the reduced risk of gallbladder disease in people who engage in regular physical activity?

A)Increased fiber intake
B)Reduction of blood lipids
C)Alteration of hormonal profile
D)Reduction of dietary fat intake

Question 19

All of the following are acceptable definitions of the term fitness EXCEPT

A)the ability of the body to resist stress.
B)the ability of the body to perform physical activity without undue stress.
C)the ability to maintain a normal body composition and remain free of injury while performing strenuous physical tasks.
D)the ability to meet normal physical and emotional demands while maintaining an energy reserve sufficient to overcome an immediate challenge.

Question 20

A muscle that increases in size in response to use is an example of

A)atrophy.
B)hypertrophy.
C)muscular endurance.
D)muscle engorgement.

Question 21

What is the usual fate of muscle glycogen during exercise?

A)Utilized as a fuel within the muscle cells only
B)Released into the bloodstream to provide fuel for brain cells
C)Released into the bloodstream to replenish liver glycogen as needed
D)Utilized to support lung and heart function under conditions of intense physical performance

Question 22

What substance contains the chemical energy that drives immediate muscle contraction?

A)ATP
B)NAD
C)Glucose
D)Fatty acids

Question 23

Which of the following is an example of a resistance training activity?

A)Yoga
B)Swimming
C)Power walking
D)Lifting free weights

Question 24

Which of the following activities depletes glycogen most quickly?

A)Hiking
B)Jogging
C)Walking
D)Quarter-mile run

Question 25

In weight training,muscle strength can best be emphasized by performing a

A)low number of repetitions with heavy weight.
B)low number of repetitions with lighter weight.
C)high number of repetitions with heavy weight.
D)high number of repetitions with lighter weight.

Question 26

What high-energy compound acts as a reservoir of energy for the maintenance of a steady supply of ATP?

A)Glycerol
B)Glycogen
C)Fatty acids
D)Creatine phosphate

Question 27

Which of the following is least likely to affect the size of the body's glycogen stores?

A)Exercise regimen
B)Fat content of the diet
C)Type of supplements taken
D)Carbohydrate content of the diet

Question 28

Pat has gained about 20 pounds in the past 5 years and has come to you for help with a diet and exercise regimen.In order to promote optimal fat loss through exercise,in which of the following activities should Pat participate?

A)Wearing an electrical impulse belt throughout the day
B)Low- to moderate-intensity aerobic exercise like hiking
C)High-intensity aerobic activity like cycling,swimming,or running
D)Very high-intensity anaerobic activity like a ¹/₄-mile run at maximal speed

Question 29

In weight training,muscle endurance can best be emphasized by performing a

A)low number of repetitions with heavy weight.
B)low number of repetitions with lighter weight.
C)high number of repetitions with heavy weight.
D)high number of repetitions with lighter weight.

Question 30

If muscle work is anaerobic,which of the following CANNOT serve as fuel?

A)Fat
B)Protein
C)Carbohydrate

Question 31

Chris has been competing all day in a track competition and is now ready for the 100-meter dash.Although he feels tired,which of the following high-energy muscle compounds can he rely on for quick energy in this event?

A)Fat
B)Lactate
C)Creatine phosphate
D)Adenosine diphosphate

Question 32

Which of the following diets promotes superior physical performance in athletes?

A)High-fat diet
B)High-protein diet
C)High-carbohydrate diet
D)Normal mixed diet with vitamin supplements

Question 33

What is the predominant fuel used by muscle cells during low- or moderate-intensity activity?

A)Fat
B)Protein
C)Glycogen
D)Blood glucose

Question 34

What dietary nutrients are most effective at raising muscle glycogen concentrations?

A)Fats
B)Proteins
C)Carbohydrates
D)Chromium and iron

Question 35

A person who suddenly begins sprinting will exhaust the muscles' supply of creatine phosphate in about

A)1 second.
B)10 seconds.
C)1 minute.
D)10 minutes.

Question 36

During physical performance,what is the role of creatine phosphate?

A)Removal of lactic acid
B)Transfer of energy to make ATP
C)Removal of nitrogen waste products
D)Transfer of phosphate to muscle fiber

Question 37

The normal resting pulse rate (beats per minute)for adults is approximately

A)50.
B)70.
C)95.
D)140.

Question 38

If a person's maximum heart rate is 220 beats/min,what is his safe maximum heart rate during vigorous exercise?

A)110
B)142
C)165
D)187

Question 39

Which of the following is a characteristic of fuel use by muscles?

A)At rest,about 90% of the fuel is derived from glucose
B)At rest,about 90% of the fuel is derived from fat
C)Muscles always use a mixture of fuels at rest or during physical activity
D)During physical activity,amino acids contribute most of the fuel

Question 40

In the average person,the amount of stored glycogen represents how many kcal?

A)500
B)1000
C)2000
D)4000

Question 41

What cellular organelles are responsible for producing ATP aerobically?

A)Ribosomes
B)Golgi bodies
C)Mitochondria
D)Cell membranes

Question 42

During a physical activity,what hormone signals the fat cells to begin releasing their fatty acids?

A)Leptin
B)Glucagon
C)Epinephrine
D)Neuropeptide Y

Question 43

What is the Cori cycle?

A)A process in the liver that regenerates glucose from lactate released by muscles
B)A sequence of coordinated muscle contractions of slow-twitch and fast-twitch fibers
C)An exercise machine that allows development of both aerobic and anaerobic capacities
D)A group of enzymatic reactions that accelerate muscle glycogen repletion in trained athletes

Question 44

Which of the following describes a characteristic of fat use during physical activity?

A)It is released as fatty acids from internal fat stores and subcutaneous fat
B)Upon commencement of an activity,blood fatty acids rise to provide an immediate source of fuel
C)Fat that is present within the muscle fiber represents the primary source of energy for that muscle
D)After consumption of a high-fat diet for at least 3 days,physical activities are performed as efficiently as from intake of a high-carbohydrate diet

Question 45

A tissue deprived of an oxygen supply during exercise would develop an accumulation of

A)ATP.
B)lactate.
C)glucose-1-phosphate.
D)TCA cycle intermediates.

Question 46

Which of the following is a characteristic of glycogen synthesis after a bout of strenuous training?

A)Glycogen synthesis is maximal beginning 2 hours after training
B)Glycogen synthesis proceeds at an even pace over the next 24 hours
C)Glycogen repletion is enhanced most by eating high-carbohydrate foods
D)Glycogen repletion is enhanced most by eating low-carbohydrate foods

Question 47

Which of the following is a property of conditioned muscles?

A)They can store more glycogen
B)They are more efficient at converting fat to glucose
C)They contain fewer mitochondria due to increased glucose utilization
D)They rely less on fat breakdown and more on glucose oxidation for energy

Question 48

What type of meal and time of its ingestion promote the most rapid repletion of glycogen stores after physical activity?

A)Mixed meal taken within 4 hours
B)Mixed meal taken within 30 minutes
C)High-carbohydrate meal taken within 2 hours
D)High-carbohydrate meal taken within 15 minutes

Question 49

For optimal performance of endurance athletes,sports nutritionists recommend approximately how much dietary fat energy?

A)5-10%
B)10-15%
C)20-35%
D)35-45%

Question 50

How much time spent in vigorous activity is usually needed to deplete glycogen reserves?

A)1 hour
B)2 hours
C)3 hours
D)4 hours

Question 51

Which of the following is an effect of physical fitness on fat metabolism?

A)Fatty acid release from adipose cells directly into muscle cells becomes more efficient
B)Fatty acid concentrations in the blood rise significantly after the first 20 minutes of physical activity
C)Fatty acid energy release requires less oxygen on a per-kcalorie basis than does the use of glucose
D)Fat utilization slows down and liver glucose release rises in response to adaptation of the body's hormonal profile

Question 52

Which of the following substances increases in muscles during intense exercise?

A)ATP
B)Lactate
C)Glycogen
D)Phosphocreatine

Question 53

When a marathon runner experiences the phenomenon known as "hitting the wall," what nutrient is most likely depleted?

A)Water
B)Protein
C)Glucose
D)Fatty acids

Question 54

Which of the following is a feature of lactate production during physical activity?

A)It is not a cause of muscle fatigue
B)It may be rapidly converted to fatty acids by the liver
C)It is produced in high quantities when ketone levels rise
D)It accumulates in muscle at low levels of physical activity and is cleared rapidly at high levels of activity

Question 55

Which of the following is a common product of anaerobic metabolism?

A)Lactate
B)Phytate
C)Phosphoric acid
D)Hydrochloric acid

Question 56

Carbohydrate loading involves the consumption of a high-carbohydrate diet plus

A)no exercise.
B)light exercise.
C)intense exercise.
D)moderate exercise.

Question 57

During the first 20 minutes of moderate exercise,the body uses about

A)50% of the available fat.
B)10% of the available water.
C)90% of the available protein.
D)20% of the available glycogen.

Question 58

Which of the following is a sure sign that muscles are using their maximum amount of energy from fat?

A)Breathing is easy
B)Training regimen is optimal
C)Balanced diets were ingested
D)High-glycemic index foods were ingested

Question 59

Which of the following describes fat utilization during physical activity?

A)Fat that is stored closest to the exercising muscle is oxidized first
B)Fat represents the major fuel source during sustained,moderate activity
C)Fat oxidization makes more of a contribution as the intensity of the exercise increases
D)Fat is burned in higher quantities during short,high-intensity exercises than prolonged,low-intensity exercises

Question 60

What is the name of the biochemical pathway describing the conversion of lactate to glucose?

A)Cori cycle
B)Krebs cycle
C)Beta-oxidation
D)Reverse glycolysis

Question 61

Which of the following is NOT known to modify the body's use of protein?

A)Diet
B)The degree of training
C)Exercise intensity and duration
D)Vitamin supplements above the RDA

Question 62

Which of the following is a role for diet in physical activity?

A)Diets high in fat lead to a fall in amino acid utilization for fuel
B)Diets lacking in carbohydrates lead to increased amino acid utilization for fuel
C)Deficiencies of vitamins have no effect on performance provided that all other nutrients are adequate
D)Deficiencies of minerals have no effect on performance provided that all other nutrients are adequate

Question 63

Which of the following is a feature of sports anemia?

A)It is not a true iron-deficiency anemia
B)It is usually corrected by iron supplementation
C)It is found primarily in over-conditioned athletes
D)It is associated with reduced cardiorespiratory fitness

Question 64

What nutrient becomes depleted most rapidly during physical exercise?

A)Iron
B)Water
C)Glucose
D)Glycogen

Question 65

Which of the following is an effect of exercise on protein metabolism?

A)Protein synthesis is inhibited during exercise
B)Protein use as a fuel is lowest in endurance athletes
C)Protein use during physical performance is generally not related to carbohydrate content of the diet
D)Protein synthesis is increased slightly during exercise but thereafter diminishes by a like amount to remain in balance

Question 66

According to several recognized health organizations,about how many grams of protein per day are recommended for a male,70-kg strength athlete?

A)56
B)112
C)140
D)168

Question 67

What nutrient is important in the transport of oxygen in blood and in muscle tissue and in energy transformation reactions?

A)Iron
B)Calcium
C)Thiamin
D)Vitamin C

Question 68

Which of the following describes the role of protein in the diet of competitive athletes?

A)The need for protein per kg body weight is higher in female athletes than in male athletes
B)The need for protein is best met by increasing the level to 20-25% of the total energy content of the diet
C)The need for protein in weight lifters and marathon runners may be up to 50-100% higher than the RDA
D)The need for protein in most athletes generally could NOT be met from diets meeting energy requirements but providing only 10% of the energy as protein

Question 69

Which of the following is a characteristic of sports anemia?

A)It requires prolonged treatment
B)It is a temporary condition requiring no treatment
C)It responds to treatment only with high doses of iron
D)It is due primarily to increased iron loss via perspiration

Question 70

Mary is 15 years old and has just joined her high school swim team.After the first three months of training and competing,her coach sends the team for mandatory physical examinations and routine blood tests.When Mary got home,she told her mom that she has sports anemia.Why shouldn't Mary begin taking iron supplements as a way to treat this condition?

A)The anemia is not correctible by extra iron intake
B)The anemia is most likely the result of folate deficiency
C)The iron will interfere with creatine phosphate synthesis
D)The iron will not be absorbed well because of the intense work-outs

Question 71

For female endurance athletes,about how much more protein above the RDA is recommended by recognized health organizations?

A)10-20%
B)25-35%
C)50-75%
D)100-150%

Question 72

Which of the following is a characteristic of protein use in physical activity?

A)Protein use in endurance events is less than for strength events
B)Protein use for energy is significant in anaerobic strength training
C)Protein contributes up to 10% of total fuel used,which is similar to the resting state
D)Protein contributes approximately the same amount to total energy use on high-carbohydrate or high-fat diets

Question 73

Which of the following is NOT a feature of vitamin E in people who engage in regular high-intensity physical activity?

A)Some studies show that vitamin E supplements increase exercise-induced oxidative stress
B)Supplements of vitamin E interfere with protective adaptations to free-radical formation
C)Some studies find that vitamin E supplements protect against exercise-induced oxidative stress
D)The benefits of vitamin E supplements on performance occur from immediate intake right before the event

Question 74

Which of the following represents current knowledge of the role of vitamin and mineral supplements in physical performance?

A)When taken right before an event,they have been shown to benefit performance
B)Moderate amounts have been shown to improve the performance of most elite athletes
C)They may be beneficial for athletes who struggle to meet their energy requirements
D)Except perhaps for iron,they are needed in high amounts to meet the needs of athletes exposed to hot and humid weather conditions

Question 75

In the immediate postexercise period,what type of diet enhances muscle protein synthesis?

A)Fat alone
B)Carbohydrate alone
C)Carbohydrate plus fat
D)Carbohydrate plus protein

Question 76

Your friend Bob,who engages in endurance exercise throughout the week,is concerned that his protein intake is inadequate and asks what type of protein supplement he should take.You assure him that

A)all high-quality protein drinks are equivalent despite the price differences.
B)the extra protein he needs should be high-quality lean sources of poultry and fish.
C)he most likely already gets more protein from his regular diet than he needs,even for endurance activity.
D)no sports authority organizations recommend protein intakes greater than the RDA for endurance athletes.

Question 77

Physical performance is noticeably affected when body water loss first reaches

A)2%.
B)5%.
C)10%.
D)12%.

Question 78

Which of the following is a feature of vitamin E supplementation and physical activity?

A)Some studies indicate that vitamin E supplementation for 3 weeks protects against the development of sports anemia in women
B)Some studies show that vitamin E in high doses seems to protect against exercise-induced oxidative stress whereas others show the opposite
C)Some studies show that vitamin E supplements improve aerobic performance by 25-30% in endurance athletes competing outdoors in air-polluted environments
D)Some studies show that high-dose vitamin E intake protects against premature oxidation of conjugated linoleic acid supplements,which serve as a unique fuel for strength athletes

Question 79

Which of the following is a feature of iron nutrition in athletes?

A)Iron in sweat represents the major route of iron loss from the body
B)Iron losses occur from accelerated destruction of fragile,older blood cells
C)Iron deficiency affects a higher percentage of male athletes than female athletes
D)Sports anemia is successfully treated by increasing dietary iron to levels 2-3 times the RDA

Question 80

According to several recognized health organizations,about how many grams of protein per day are recommended for a female,50-kg marathon runner?

A)40-45
B)50-64
C)60-70
D)120-154