Deck 11: Nutrition and Fitness

Question 1

The main nutrients needed to promote muscle growth and recovery are

A) triglycerides from fat.
B) vitamins.
C) glucose molecules from larger carbohydrates.
D) amino acids from proteins.

Answer 1

D

Question 2

Why is whey protein the preferred protein source to consume after exercise?

A) It is rapidly absorbed and contains all the essential amino acids.
B) It tastes good and is satisfying.
C) It is found in vegetables and is healthful.
D) It is sold in health food stores and comes in many forms.

Answer 2

A

Question 3

Which of the following statements about erythropoietin is correct?

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.

Answer 3

B

Question 4

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

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

Question 5

An activity is considered aerobic if it

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

Question 6

Which of the following statements is the correct definition of muscle strength?

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

Question 7

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

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

Question 8

For which of the following diseases is the risk generally not reduced by physical activity?

A) pancreatitis
B) some cancers
C) type 2 diabetes
D) heart disease

Question 9

Which of the following types of foods should generally be avoided several hours before exercise?

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

Question 10

Which of the following supplements has been shown to improve athletic performance among individuals who consume enough vitamins in the diet?

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

Question 11

The rating of perceived exertion (RPE) is one measure of the

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

Question 12

The benefits of physical activity include all of the following except

A) improved immune function.
B) more restful sleep.
C) decreased HDL levels.
D) the reduced risk of certain chronic diseases.

Question 13

Which of the following statements is the correct definition of flexibility?

A) It is the range of motion around a joint.
B) It is the ability to sustain prolonged exercise.
C) It is the proportion of fat, protein, and water in a muscle.
D) It is the ability to produce force for a brief period of time.

Question 14

Typically, the oxidation of fat to release energy occurs after about minutes of aerobic exercise.

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

Question 15

Which of the following statements correctly explains why sports anemia occurs?

A) Most athletes don't consume enough protein to produce adequate amounts of hemoglobin.
B) Exercising athletes consume more oxygen than the body's hemoglobin can transport.
C) Strenuously exercising athletes have an increased blood volume, which dilutes concentrations of hemoglobin.
D) Most athletes don't consume enough iron to have fully functioning hemoglobin.

Question 16

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

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

Question 17

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

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

Question 18

Which of the following substances is a central nervous system stimulant?

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

Question 19

Which of the following substances is stored in muscles and functions in ATP generation?

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

Question 20

Side effects of the use of anabolic steroids include which of the following conditions?

A) severe acne
B) shrinkage of the testicles in men
C) changes in hair growth patterns
D) All of the answers are correct.

Question 21

Which of the following substances stimulates the production of red blood cells?

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

Question 22

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

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

Question 23

The best way to maintain body weight is to participate in approximately minutes of moderate- to vigorous- intensity activity on days of the week while not consuming excess calories.

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

Question 24

The best way to improve flexibility is to

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

Question 25

For which of the following reasons is it important to have rest periods between sets of an exercise or between workouts?

A) to free up time to engage in other activities
B) to ensure the breakdown of muscle protein
C) to have the opportunity to measure heart rate
D) to prevent the risk of muscle strains or other injuries

Question 26

In the body, calcium plays a role in which of the following functions?

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

Question 27

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

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

Question 28

Which of the following individuals is especially susceptible to iron deficiency?

A) Mary, a 55- year- old recreational biker
B) Cindy, a 35- year- old vegetarian who has heavy periods
C) Fred, a 40- year- old who lifts weights every other day
D) Joe, a 45- year- old who runs 5 miles per week

Question 29

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

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

Question 30

Conditioning or the training of muscles

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

Question 31

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

A) It is the ability to produce force for a brief period of time.
B) It is the ability to exert force over a long period of time.
C) It is the ability to do activities such as running and cycling for an extended length of time.
D) It is the ability of a joint to move freely through a full range of motion.

Question 32

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

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

Question 33

In which of the following sites does the body store glycogen?

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

Question 34

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

A) It is the proportion of protein and minerals in muscle tissue.
B) It is the proportion of fat, muscle, and water in the body.
C) It is the ability to change the proportions of protein and carbohydrates in the body.
D) It is the ability to keep the body composed during strenuous exercise.

Question 35

Which of the following substances is produced by the pituitary gland?

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

Question 36

Which of the following statements is the correct definition of muscle endurance?

A) It is the ability to produce force for a brief period of time.
B) It is the ability to sustain prolonged exercise.
C) It is the ability of a joint to move freely through a full range of motion.
D) It is the ability to exert force over a long period of time without fatigue.

Question 37

is the range of motion around a joint.

A) Flexibility
B) Muscle strength
C) Muscle endurance
D) Cardiorespiratory endurance

Question 38

Which of the following substances are common ingredients in sports drinks?

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

Question 39

Which of the following statements about sports drinks is incorrect?

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

Question 40

The weight that is lost during any single exercise session is due mainly to

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

Question 41

Amenorrhea is the absence of menstruation for two or more consecutive menstrual cycles.

Question 42

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

Question 43

Inadequate hydration over an extended period of time is called chronic dehydration.

Question 44

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

Question 45

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

Question 46

A pre- exercise meal should contain 1 to 4.5 grams of carbohydrate per kilogram of body weight.

Question 47

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

Question 48

Few athletes are prone to iron- deficiency anemia.

Question 49

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

Question 50

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 51

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

Question 52

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

Question 53

Recommendations for dietary fat intake are greater for active people than for the average adult.

Question 54

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

Question 55

Muscle strength is the same thing as muscle endurance.

Question 56

The fatty acids that result from the breakdown of proteins cannot be used to provide the body energy.

Question 57

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

Question 58

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

Question 59

The repeated contact between the feet and the ground during running can burst red blood cells, causing intravascular hemolysis.

Question 60

People who are physically fit have a lower VO2max.

Question 61

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

Question 62

Having proper nutrition is not an important component of physical fitness.

Question 63

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

Question 64

Taking vitamin and mineral supplements is necessary for enhancing athletic performance.

Question 65

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

Question 66

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

Question 67

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

Question 68

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

Question 69

The nutrients that are most important for promoting muscle growth and recovery after physical activity are amino acids obtained from protein.

Question 70

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

Question 71

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

Question 72

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

Question 73

The female athlete triad consists of disordered eating, amenorrhea, and osteoporosis.

Question 74

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

Question 75

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

Question 76

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

Question 77

Muscles that are well trained burn more fat than muscles that are not as well trained.

Question 78

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

Question 79

Research has shown that supplementation with antioxidant vitamins, such as vitamins E and C, reduces oxidative stress in highly trained athletes.

Question 80

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