Deck 27: Nutrition and Physical Fitness for Everyone

Question 1

An individual's weight affects the energy requirement for specific physical activities.

Answer 1

True

Question 2

Activities such as sprinting and rowing are fueled primarily by glucose.

Answer 2

True

Question 3

The conversion of glucose to energy does not require oxygen during high-intensity, short-duration activities.

Answer 3

True

Question 4

When you are inactive, fat supplies between 85 and 90% of the total amount of energy needed by muscles.

Question 5

Muscles only use glucose for energy.

Question 6

Stretching before or after exercising appears to protect against muscle soreness.

Question 7

The higher the heart rate, the more efficient your body is at delivering oxygen to cells and utilizing glucose and fat for energy formation.

Question 8

Activities undertaken between 70 and 90% MHR are considered moderate-intensity activities.

Question 9

Regular physical activity benefits both physical and psychological health in people of all ages.

Question 10

Aerobic exercises use oxygen for energy formation by muscles.

Question 11

Your muscles generally recover within a few days after DOMS.

Question 12

Exercise alone is generally more effective as a weight reduction measure than is exercise plus a reduced calorie intake.

Question 13

Aerobic activities include lifting weights and the use of stretch bands.

Question 14

Physical fitness is primarily measured by body composition.

Question 15

Balance is sometimes included as a component of physical fitness.

Question 16

Regular physical activity reduces the risk of developing colon and breast cancer.

Question 17

You are consuming the right amount of water if your urine is bright yellow.

Question 18

The beneficial effects of training on muscular endurance diminish at a faster rate than muscular strength after training stops.

Question 19

The body needs more calories to maintain fat than muscle.

Question 20

Maximal oxygen consumption cannot be increased by exercise.

Question 21

What is the estimated MHR for someone who is 30 years old?

A) 160 bpm
B) 170 bpm
C) 180 bpm
D) 190 bpm
E) 200 bpm

Question 22

Smart phones that detect heart beats or pulses appear to provide reasonably accurate results.

Question 23

To take your pulse, gently press two fingertips on the artery located on the little finger side of your wrist.

Question 24

Which energy source provides the least percentage of energy (5% at most) needed by muscles when we are inactive?

A) glucose only
B) fat only
C) amino acids only
D) both glucose and fat combined
E) both fat and amino acids combined

Question 25

Which activity would most likely increase muscular strength?

A) jogging
B) skating
C) tennis
D) swimming
E) lifting weights

Question 26

Which activity has the highest average calorie output per pound of body weight?

A) cycling (20 mph)
B) swimming (40 yd/min)
C) cross-country skiing (10 mph)
D) jogging (7 mph)
E) racquetball (vigorous intensity)

Question 27

What is used as an indicator of cardiorespiratory fitness and exercise intensity?

A) heart rate
B) blood pressure
C) submaximal VO ₂
D) lactate threshold
E) degree of DOMS

Question 28

According to the Physical Activity Guidelines for Americans , adults should complete at least _____ sessions of strengthening activities per week.

A) one
B) two
C) three
D) four
E) five

Question 29

Wendy would like to improve her flexibility. Which type of exercise should she perform?

A) bowling
B) weight lifting
C) cycling
D) walking
E) yoga

Question 30

Calculate the calorie cost per hour for a 150-pound person cycling on a stationary bicycle at a moderate level of effort.

A) 374 calories
B) 408 calories
C) 442 calories
D) 510 calories
E) 544 calories

Question 31

Regular physical activity helps relieve depression, anxiety, and stress.

Question 32

How many times should each resistance exercise be repeated per session according to the Physical Activity Guidelines for Americans ?

A) 3-7
B) 8-12
C) 13-17
D) 18-22
E) 23-27

Question 33

High-intensity, short-duration activities are fueled primarily by _____.

A) glucose
B) fat
C) amino acids
D) glucose and amino acids
E) fat and amino acids

Question 34

According to the Physical Activity Guidelines for Americans , at least four sessions of strengthening activities are recommended per week.

Question 35

The length of time muscles can work against a weight or force depends largely on _____.

A) the weight of the individual
B) the cardiorespiratory fitness of the individual
C) the body composition of the individual
D) the flexibility of the individual
E) the amount of amino acids the individual can deliver to muscles

Question 36

Physical fitness is a state of health measured by muscular strength and endurance, cardiorespiratory fitness, and _____.

A) weight
B) waist circumference
C) stress levels
D) flexibility
E) immunity levels

Question 37

The beneficial effects of training on aerobic fitness diminish dramatically within _____ after training stops.

A) two weeks
B) three weeks
C) one month
D) three months
E) six months

Question 38

The risk of bone fractures is lowered to a great extent if physical activity is combined with a diet that supplies adequate amounts of _____.

A) sodium and sugar
B) weight-loss medications
C) saturated fats and glucose
D) trans fats and vitamin A
E) calcium and vitamin D

Question 39

Physical activity for children and adolescents should focus on competitive or sports performance goals.

Question 40

It is recommended that beginners start a cardiorespiratory fitness program with a goal of exercising at _____% of VO ₂ max and working up to a higher level.

A) 20-30
B) 30-40
C) 40-60
D) 60-80
E) 80-100

Question 41

Donna is a 70-year-old retired physical education professor. She has been physically active all of her life, but over the last year, she has been busy traveling and has not been exercising at all except for her walking tours around international cities. Donna enjoys all types of physical activities, especially walking, weight lifting, rowing, hiking, racquetball, and tennis. Donna would like to get started on a regular routine of exercise. Answer the following questions to help her develop an appropriate fitness plan. 
Donna would like to know what the current guidelines are for monitoring the heart rate during exercise. Now that she is 70 years old, what is her estimated MHR?

A) 120 bpm
B) 130 bpm
C) 140 bpm
D) 150 bpm
E) 160 bpm

Question 43

A good time to assess resting heart rate is _____.

A) when you wake up after a good night's sleep
B) after breakfast and a cup of coffee
C) while sitting or watching television
D) while walking at a low intensity
E) right before you fall asleep

Question 44

Stretching _____ when it is done before exercise begins.

A) increases muscular endurance
B) increases performance
C) reduces the risk of muscle injury
D) protects against muscle soreness
E) improves muscle stiffness

Question 45

Activities such as basketball and football, which involve walking, running, and high-intensity, quick moves, use _____ for energy.

A) only glucose
B) only fat
C) only amino acids
D) both glucose and fat
E) both glucose and amino acids

Question 46

Shelley is 50 years old, and she would like to exercise at a moderate intensity or 60% MHR. What should her heart rate be?

A) 102 bpm
B) 108 bpm
C) 112 bpm
D) 118 bpm
E) 122 bpm

Question 47

Donna is a 70-year-old retired physical education professor. She has been physically active all of her life, but over the last year, she has been busy traveling and has not been exercising at all except for her walking tours around international cities. Donna enjoys all types of physical activities, especially walking, weight lifting, rowing, hiking, racquetball, and tennis. Donna would like to get started on a regular routine of exercise. Answer the following questions to help her develop an appropriate fitness plan.
Donna would like to train at a moderate intensity. What percentage of her MHR should she train at?

A) 20%
B) 40%
C) 50%
D) 80%
E) 100%

Question 48

Glycogen is stored in the _____.

A) pancreas only
B) muscles only
C) liver only
D) pancreas and muscles
E) liver and muscles

Question 49

What is the primary source of fuel for activities of low to moderate intensity such as jogging and swimming?

A) glucose only
B) fat only
C) amino acids only
D) glucose and amino acids
E) fat and amino acids

Question 50

Explain how aerobic exercises increase cardiovascular fitness.

Question 51

Discuss the benefits of regular physical activity.

Question 52

It is recommended that children and adolescents engage in _____ minutes or more of physical activity each day at a moderate to vigorous level.

A) 20
B) 30
C) 40
D) 50
E) 60

Question 53

Which beverage appears to improve hydration after an exercise that lasts over an hour?

A) iced tea
B) high-sugar juice
C) a sports drink
D) a hot beverage
E) beer

Question 54

Which activity is an example of an anaerobic exercise?

A) playing hockey
B) gardening
C) sprinting
D) playing baseball
E) swimming

Question 55

Donna is a 70-year-old retired physical education professor. She has been physically active all of her life, but over the last year, she has been busy traveling and has not been exercising at all except for her walking tours around international cities. Donna enjoys all types of physical activities, especially walking, weight lifting, rowing, hiking, racquetball, and tennis. Donna would like to get started on a regular routine of exercise. Answer the following questions to help her develop an appropriate fitness plan.
Using Donna's estimated MHR, calculate her target heart rate if she wanted to exercise at 70% MHR.

A) 97 bpm
B) 105 bpm
C) 112 bpm
D) 119 bpm
E) 126 bpm

Question 56

According to the Physical Activity Guidelines for Americans , adults should perform moderate-intensity aerobic exercise for at least _____ minutes per week.

A) 60
B) 90
C) 120
D) 150
E) 180

Question 57

Donna is a 70-year-old retired physical education professor. She has been physically active all of her life, but over the last year, she has been busy traveling and has not been exercising at all except for her walking tours around international cities. Donna enjoys all types of physical activities, especially walking, weight lifting, rowing, hiking, racquetball, and tennis. Donna would like to get started on a regular routine of exercise. Answer the following questions to help her develop an appropriate fitness plan.
Donna decides to go out for a long walk and ends up jogging a little. During her workout, she walks up a long hill and jogs down the other side. Donna will most likely experience _____.

A) a pulled muscle
B) a stress fracture
C) muscle cramps
D) a knee joint injury
E) delayed onset muscle soreness

Question 58

Why does delayed onset muscle soreness occur?

A) because of the decreased blood supply to the muscles
B) because of the dehydration of the muscles
C) because of insufficient glucose supply to the muscles during exercise
D) because of increased lactic acid build-up in the muscles
E) because of the microscopic tearing in muscle fibers of overused muscles

Question 59

Which component of physical fitness refers to the length of time muscles can perform physical activities?

A) muscular strength
B) muscular endurance
C) cardiorespiratory fitness
D) balance
E) flexibility