Deck 11: Nutrition, Physical Activity, and Fitness

Question 1

Which of the following will not step up the fitness gains a person makes in performing an exercise?

A) Increasing the frequency of the exercise
B) Increasing the intensity of the exercise
C) Increasing the duration of the exercise
D) Increasing vitamin intake before the exercise

Answer 1

D

Question 2

The endurance of a muscle is most accurately reflected in:

A) the size of the muscle.
B) the muscle's ability to work against resistance.
C) the muscle's performance for long periods.
D) the muscle's contractibility and elasticity.

Answer 2

C

Question 3

The heart rate a person must work at to achieve cardiovascular fitness is the:

A) exercise rate.
B) pulse rate.
C) target heart rate.
D) training load.
E) maximum heart rate.

Answer 3

C

Question 4

Stretching exercises are an important part of overall fitness, but they do not condition the:

A) muscles.
B) tendons.
C) ligaments.
D) cardiovascular system.

Question 5

To improve cardiovascular fitness, an the ACSM recommends that an individual exercise a continuous _____ at least five times a week.

A) 20-40 minutes
B) 60-90 minutes
C) 15-55 minutes
D) 30-60 minutes

Question 6

To be fit, an individual needs to possess all of the following characteristics except :

A) a reasonable weight.
B) flexibility.
C) good genetics.
D) muscular endurance.
E) muscle strength.

Question 7

Muscles respond to the overload of exercise by gaining:

A) strength and fat.
B) size and oxygen.
C) size and strength.
D) glucose and carbon dioxide.

Question 8

The component of fitness that enables the heart muscle, blood vessels, and lungs to serve the body with maximum efficiency is:

A) cardiovascular flexibility.
B) cardiovascular strength.
C) muscular endurance.
D) cardiovascular endurance.

Question 9

All of the following describe an activity that will develop cardiovascular fitness except :

A) it is steady and constant.
B) it uses large muscle groups.
C) it lasts for about 10 minutes.
D) cycling is an example.

Question 10

Which proportion of calories from each energy nutrient is recommended for peak athletic performance?

A) 60% carbohydrate : 15% protein : 25% fat
B) 35% carbohydrate : 40% protein : 25% fat
C) 50% carbohydrate : 30% protein : 20% fat
D) 30% carbohydrate : 40% protein : 30% fat

Question 11

The overall improvement of the cardiovascular system is known as:

A) O₂ consumption.
B) cardiovascular conditioning.
C) circulatory improvement.
D) vital capacity.
E) stroke volume.

Question 12

The type of activity that relates to endurance and cardiovascular fitness is termed:

A) aerobic.
B) anaerobic.
C) flexibility.
D) fast-twitch activity.

Question 13

It is a mistake to think of _____ as one of the components of fitness.

A) strength
B) flexibility
C) endurance
D) performance

Question 14

Which of the following is characteristic of the modern industrialized human, but not of the pre-agricultural hunter-gatherer?

A) He burned about 3,000 calories per day, on average.
B) He lived a feast or famine existence.
C) He ate foods containing refined sugar.
D) He ate lean wild game/fish.

Question 15

The proven physical and mental benefits of exercise include all of the following except :

A) less anxiety.
B) increased insulin resistance.
C) improved self-confidence.
D) enhanced immunity.

Question 16

If a person wishes to develop larger muscles he should:

A) eat more protein.
B) train the muscles more.
C) take in more carbohydrates.
D) cut back on fatty foods.

Question 17

When a person stops using a muscle for a period of time due to injury, illness, or neglect, the muscle will:

A) hypertrophy.
B) atrophy.
C) intensify.
D) overload.

Question 18

Which of the following is not one of the components of fitness?

A) Flexibility
B) Muscle strength
C) Muscle endurance
D) Cardiovascular endurance
E) Lung volume

Question 19

Which of the following components of fitness has the most impact on long-term health?

A) Flexibility
B) Cardiovascular endurance
C) Strength
D) Muscle endurance

Question 20

With respect to the cardiovascular system, exercise leads to all of the following except :

A) lower blood pressure.
B) a stronger heart muscle.
C) a slower resting pulse rate.
D) decreased total blood volume.

Question 21

Determine the maximum heart rate (MHR) for a person who is 30 years old.

A) 10
B) 14
C) 150
D) 190

Question 22

A trained muscle is better equipped to use ______ for energy and can conserve its _____ supply for a longer period of time.

A) glucose, fat
B) fat, glycogen
C) amino acids, glucose
D) glycogen, amino acids

Question 23

A technique that can trick the body into storing extra fuel for endurance competition is known as:

A) overloading.
B) intensity training.
C) glycogen depletion.
D) carbohydrate loading.

Question 24

Exercising muscles draw their energy from what fuels?

A) Glucose and fatty acids
B) Protein and fatty acids
C) Protein and glucose
D) Vitamins and glucose

Question 25

Long-duration, low-intensity exercise demands energy mostly from stored:

A) sugar.
B) fat.
C) protein.
D) carbohydrates.
E) vitamins.

Question 26

When muscles increase in size this is called:

A) hypertrophy.
B) atrophy.
C) hypotrophy.
D) isotrophy.

Question 27

Which of the following is not a useful tip for sustaining an exercise program?

A) Set realistic goals.
B) Don't focus on weight lost.
C) If you don't experience any pain, it probably isn't intense enough.
D) Find an exercise buddy.

Question 28

For most people, fat isn't used much as a fuel for exercise until you've been working out aerobically for at least _____ minutes.

A) 5
B) 10
C) 20
D) 40

Question 29

Health risks associated with the use of anabolic steroids include:

A) liver disease.
B) premature skeletal maturation.
C) acne.
D) all of the above
E) a and c only

Question 30

Which of the following has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise?

A) Carnitine
B) Caffeine
C) Sodium bicarbonate
D) Creatine

Question 31

The diet that provides an edge in endurance competition is one that provides abundant:

A) fat.
B) carbohydrates.
C) sugar.
D) protein.

Question 32

The more fit a muscle is, the _____ it draws from the blood.

A) less oxygen
B) more oxygen
C) more carbon dioxide
D) less carbon dioxide

Question 33

If a female athlete has irregular menstrual periods, what long-term complication could develop as a result?

A) Diabetes (high blood sugar)
B) Osteoporosis (bone loss)
C) Obesity (excess body fatness)
D) Hypertension (high blood pressure)

Question 34

Fiber is undesirable right before physical exertion because it:

A) requires excessive chewing.
B) decreases the blood glucose level.
C) attracts water out of the blood.
D) can cause constipation.

Question 35

Most "energy drinks" contain caffeine, which:

A) in higher doses is considered "doping" in most athletic organizations.
B) is a central nervous system stimulant.
C) in moderate amounts does not enhance athletic performance.
D) a and b
E) b and c

Question 36

A _____ diet can increase an athlete's endurance.

A) fat and protein
B) high-carbohydrate
C) normal mixed
D) high-vitamin

Question 37

The energy source for short-duration, high-intensity activities is _____.

A) fat
B) protein
C) glucose
D) vitamins

Question 38

Any meal should be finished at least _____ hour(s) before an athletic event.

A) ¹/₂ to 1
B) 1 to 2
C) 2 to 4
D) 4 to 5

Question 39

Sports anemia is not true iron-deficiency anemia and is related to:

A) low iron intakes.
B) low dairy intakes.
C) increased blood volume.
D) lower than normal electrolytes in the blood.

Question 40

Imagine you are the sports nutritionist for a professional track runner. What level of daily protein intake would you recommend for your client?

A) 0.8 g/kg
B) 1.0 g/kg
C) 1.4 g/kg
D) 1.7 g/kg

Question 41

Kyle wants to improve his fitness and drop a few extra pounds. The most important thing Kyle can do to achieve these goals is to:

A) start a daily or weekly exercise routine and stick to it consistently.
B) join a fitness club and sign up for personal training sessions.
C) buy some high-quality athletic shoes and exercise DVDs.
D) order a book with a popular exercise program and follow it exactly.

Question 42

What is the most common nutrient deficiency among athletes?

A) Vitamin C
B) Iron
C) Protein
D) Carnitine
E) Sodium

Question 43

Which of the following minerals is a component of the body's oxygen-transporting system?

A) Zinc
B) Phosphorus
C) Iron
D) Magnesium

Question 44

Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference?

A) Jonathan has lost one pound of body fat.
B) Jonathan has lost one pound of muscle tissue.
C) Jonathan has lost two cups of fluid.
D) Jonathan has lost some bone and some fat.

Question 45

Someone with _____ but no other health conditions can safely begin a fitness program without consulting a physician.

A) a food allergy
B) type 2 diabetes
C) a smoking habit
D) heart disease

Question 46

Physical inactivity can lead to the following consequences except :

A) certain cancers.
B) stroke.
C) decreased mental function.
D) type 1 diabetes.

Question 47

When a formerly sedentary person is trying to become fit, _____ is very important.

A) focusing exclusively on strength training
B) high-intensity exercise
C) following an exercise routine consistently
D) low-intensity exercise

Question 48

The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for bodybuilders.

A) 0.4; 0.8
B) 1.0; 2.5
C) 0.8; 1.7
D) 25; 45

Question 49

Which is not a function of carbohydrates in a sports drink?

A) Energy source
B) Maintains blood glucose levels
C) Increases the rate of water absorption into the body from the small intestine
D) Maintains the pH of the blood

Question 50

Adding about 50 mg of _____ per cup of a beverage is thought to enhance absorption of its water from the GI tract, but large quantities might slow the muscles' receipt of water.

A) sucrose
B) glucose polymers
C) sodium
D) calcium

Question 51

Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 3 pounds. Approximately how much water loss does this represent?

A) Half a cup
B) One cup
C) 4 cups
D) 6 cups

Question 52

Stan sweats profusely when he works out at his college's weight room, even though the facility is always very cool inside. Why is this?

A) Stan has a high metabolism that causes him to perspire all the time
B) Stan's working muscles give off a lot of heat, which must then be released
C) Stan drinks too much water during his workouts
D) Stan's plasma volume must be maintained at an appropriate level

Question 53

The modern human's genes date back to a time when:

A) the food supply was much more varied than it is today.
B) efficient processing of foods eaten was not required.
C) the body's metabolism was faster than it is now.
D) daily physical exertion was necessary for survival.

Question 54

According to the Physical Activity Guidelines for Americans , which of the following would be enough exercise for an adult who wants to achieve health benefits?

A) Two 30-minute sessions of vigorous-intensity aerobic activity per week
B) Three 25-minute sessions of vigorous-intensity aerobic activity per week
C) Three 30-minute sessions of moderate-intensity aerobic activity per week
D) Two 1-hour sessions of moderate-intensity aerobic activity per week

Question 55

Which of the following stimulates the release of fats into the blood?

A) Phosphate salt
B) DHEA
C) Caffeine
D) Bee pollen
E) Carnitine

Question 56

A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is:

A) decreased body temperature.
B) decreased heart rate.
C) muscle swelling and inflammation.
D) muscle cramping and fatigue.

Question 57

The important characteristics of a sports drink include all of the following except :

A) being between 4% and 8% carbohydrate by volume.
B) containing sodium.
C) containing a blend of glucose polymers.
D) staying in the digestive tract where it is needed.

Question 58

Joe is 20 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

A) 110 to 180 beats per minute
B) 200 to 220 beats per minute
C) 85 to 95 beats per minute
D) Insufficient information to determine

Question 59

Which vitamin is important for collagen formation to ensure joint integrity?

A) Vitamin K
B) Vitamin D
C) Vitamin C
D) Riboflavin

Question 60

Which statement about amino acid supplements is true?

A) Your body cannot store them and so any excess will be converted into fat.
B) The amino acid arginine can enhance weight loss by stimulating production of human growth hormone.
C) The FDA has approved claims that they help control weight.
D) They have been demonstrated to be safe in children and teens.

Question 61

The flexibility of the body depends on its degree of elasticity.

Question 62

Flexibility is an optional component of the fitness picture.

Question 63

Muscle endurance is a muscle's power to keep going for long periods.

Question 64

One of the effects of cardiovascular conditioning is an increase in total blood volume.

Question 65

A possible benefit of a moderate intake of caffeine prior to an event for an endurance athlete is its _____ effect.

A) heart rate-lowering
B) depressant
C) diuretic
D) glycogen-sparing

Question 66

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. John's friend Sam says that John is too old to start building muscle and that he should have worked out more in high school. John is concerned that maybe it is too late. Is Sam correct?

A) Sam is correct and John can no longer successfully build muscle.
B) Sam is correct and there is no reason that John needs to build muscle at his age since he has a sedentary job.
C) Sam is correct because, since John jogs three times each week, he really doesn't have to focus on strength training.
D) Sam is incorrect because muscles can respond to strength training even in old age and it helps improve the quality of life.
E) Sam is incorrect because John can increase muscle mass until age 40.

Question 67

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk suggests that John look into anabolic steroids to give him the quickest results. What would you say to John about this?

A) Steroids do not help build muscle.
B) Excess amino acids from steroids are converted to fat.
C) Steroids can lead to liver abnormalities.
D) Steroids can cause diarrhea.

Question 68

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. Which component of fitness has Jill lost if she cannot touch her toes?

A) Cardiovascular endurance
B) Strength
C) Flexibility
D) Muscle endurance
E) c and d

Question 69

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles' main source of energy is:

A) fat.
B) glucose.
C) glycogen.
D) phospholipids.
E) Coenzyme Q₁₀.

Question 70

Raphael, a linebacker, is starting for his school's football team at their 10:30 a.m. game on Saturday. Among the following, his best pre-game food choice would be:

A) a breakfast of scrambled eggs, toast, margarine, and coffee at 7:00 a.m.
B) a snack of ice cream topped with hot fudge sauce and water at 8:30 a.m.
C) a breakfast of pancakes with blueberry syrup and orange juice at 7:30 a.m.
D) a snack of a banana, small box of raisins, and sports drink at 10:00 a.m.

Question 71

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. To achieve cardiovascular endurance, it is recommended by the ACSM that Jill exercise at least _____ times per week for at least _____ minutes at a time.

A) 3; 20
B) 7; 45
C) 2; 15
D) 5; 30

Question 72

Which statement is true of athletes who eat well-balanced diets?

A) These athletes are less likely than sedentary people to need vitamin-mineral supplements because training reduces the body's requirements
B) These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food
C) These athletes are more likely than sedentary people to need vitamin-mineral supplements because training increases the body's requirements
D) These athletes are more likely than sedentary people to need vitamin-mineral supplements because they enhance performance effectively

Question 73

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. When Jill is jogging, which of the following determines whether this activity is aerobic or anaerobic?

A) The quantity of glucose in her muscles.
B) The quantity of lipids in her muscles.
C) The quantity of amino acids in her muscles.
D) The quantity of oxygen in her muscles.

Question 74

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. Calculate Jill's target heart rate so she can evaluate her performance.

A) 290-220 beats per minute
B) 320 beats per minute
C) 121-244 beats per minute
D) 103-169 beats per minute
E) Not enough information is provided.

Question 75

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk recommends that John increase his protein intake by purchasing amino acid supplements. Is this a good idea?

A) Yes, because most Americans don't get enough protein of high quality.
B) Yes, because these products have been proven to increase muscle size.
C) No, because your body converts extra amino acids to fat.
D) No, because excess amino acids can lead to over-hydration.

Question 76

Lucy and Marcy are sorority sisters whose heights, weights, and ages are almost exactly the same. Lucy is studying engineering and walks several times a week for exercise. Marcy is an exercise physiology major who aspires to be a professional tennis player, and runs marathons as a hobby. How would you expect their healthful diets to differ?

A) Lucy needs more calories and less carbohydrate than Marcy
B) Lucy needs fewer calories and more protein than Marcy
C) Marcy needs more calories and more carbohydrate than Lucy
D) Marcy needs less carbohydrate and more protein than Lucy

Question 77

Regular exercise can help people prevent all diseases.

Question 78

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. Which compound consisting of a mineral plus a natural derivative of the amino acid tryptophan has been falsely promoted to increase muscle mass?

A) Caffeine
B) Chromium picolinate
C) Bee pollen
D) Ginseng
E) All of the above

Question 79

The person who exercises should expect not to be able to sleep as well as the sedentary individual.

Question 80

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. The clerk recommends John purchase coenzyme Q₁₀. Which statement is incorrect about this substance?

A) Coenzyme Q₁₀ is a lipid used by cells in energy metabolism.
B) Coenzyme Q₁₀ is an essential nutrient.
C) Coenzyme Q₁₀ may play an antioxidant role.
D) Coenzyme Q₁₀ has not been shown to improve athletic performance.