Deck 10: Fitness and Nutrition

Question 1

The ability to bend and recover without injury is called:

A)muscular endurance.
B)flexibility.
C)strength.
D)cardiorespiratory endurance.
E)resiliency.

Answer 1

B

Question 2

The types and amounts of physical activity needed to promote fitness may differ from those needed to obtain health benefits.

Answer 2

True

Question 3

Meats and milk products are rich protein sources, but recommending that active people emphasize these foods is narrow advice.

Answer 3

True

Question 4

A major benefit of fitness is:

A)lower risk of type 1 diabetes.
B)preferential burning of carbohydrates instead of fats.
C)the shifting of body composition toward more lean tissue.
D)decreased bone density.
E)improved self-discipline.

Question 5

People normally need to make special efforts to replenish electrolytes lost during exercise.

Question 6

Only about _____ percent of adults in the U.S. meet physical activity guidelines.

A)20
B)25
C)30
D)35
E)40

Question 7

Areas of the body that have the most fat to spare donate the greatest amounts of fatty acids to the blood during exercise.

Question 8

Sports anemia clears up without treatment.

Question 9

VO₂ max refers to maximal:

A)oxygen uptake.
B)pulse rate.
C)repetitions.
D)resistance.
E)flexibility.

Question 10

The amount of glycogen a body stores depends partially on the amount of carbohydrate in the diet.

Question 11

Nutrient-dense foods are those that supply adequate vitamins and minerals for the energy they provide.

Question 12

The American College of Sports Medicine's guidelines for physical activity specify that people need to spend at least _____ minutes performing moderate-intensity aerobic activity on five to seven days per week. ​

A)20
B)30
C)45 ​
D)60
E)75

Question 13

Research suggests that caffeine does not enhance endurance.

Question 14

Which is a benefit of weight training? ​

A)forward-sloping shoulders
B)decreased psychological well-being
C)enhanced cardiorespiratory fitness
D)improved muscle endurance
E)enhanced appetite

Question 15

Resistance training has long been recognized as a means to build and maintain muscle mass, strength, power, and endurance.

Question 16

Water is recommended for noncompetitive, everyday active people because it stays in the digestive tract for a long period of time.

Question 17

Running at a pace of 6.5 miles/hour is an example of a(n)_____ physical activity.

A)vigorous-intensity
B)moderate-intensity
C)muscle-strengthening
D)anaerobic
E)catatonic

Question 18

An increase in the size of muscle tissues is called:

A)hypertrophy.
B)overload.
C)hyponatremia.
D)atrophy.
E)hyperthermia.

Question 19

Which health-related component is a goal of fitness programs? ​

A)muscle endurance
B)competitiveness
C)muscle atonality
D)muscle atrophy
E)speed

Question 20

Chronic p hysical activity tends to:

A)raise blood pressure.
B)raise the risk of type 2 diabetes.
C)decrease HDL cholesterol.
D)slow resting pulse.
E)increase LDL cholesterol.

Question 21

Following exercise, approximately _____ grams of carbohydrate should be consumed by the athlete in order to maintain glucose supply. ​

A)20 ​
B)40
C)60
D)80
E)90

Question 22

A high-carbohydrate diet enhances an athlete's endurance by:

A)providing plenty of fiber.
B)ensuring ample glycogen stores.
C)improving oxygen uptake.
D)ensuring ample stores of fatty acids.
E)promoting muscle protein synthesis.

Question 23

Severe headache, weight gain, vomiting, bloating, confusion, and seizures are all symptoms of:

A)"hitting the wall".
B)hyponatremia.
C)hypothermia.
D)sports anemia.
E)hypernatremia.

Question 24

A 154-pound male endurance athlete should consume _____ grams of protein per day.

A)55-68
B)84-98
C)90-112
D)109-116
E)118-134

Question 25

Iron deficiency is especially likely to develop in:

A)children.
B)physically active young women.
C)physically active men.
D)older active adults.
E)physically inactive young men.

Question 26

Drinking extra fluid in the days leading up to an athletic event:

A)increases fluid stores in the body.
B)increases glycogen stores.
C)ensures maximum tissue hydration at the start the event.
D)assists the body in better utilizing protein for energy.
E)decreases fat stores.

Question 27

The most critical nutrient needed for the exerciser is:

A)iron.
B)water.
C)calcium.
D)protein.
E)fat.

Question 28

The average resting pulse rate for adults is approximately _____ beats per minute. ​

A)50
B)60
C)70
D)80
E)100

Question 29

Aerobic exercise results in:

A)a weaker heart muscle.
B)increased stroke volume.
C)decreased stroke volume.
D)less efficient breathing .
E)increased blood pressure.

Question 30

During rest, the body derives a little more than half of its energy from:

A)glucose.
B)fatty acids.
C)amino acids.
D)glycogen.
E)fiber.

Question 31

Iron supplements are needed when athletes

A)feel tired after exercise.
B)have sports anemia.
C)have iron-deficiency anemia.
D)become dehydrated.
E)lose too much sodium by perspiration.

Question 32

Iron-deficiency anemia hinders exercise performance by limiting the amount of _____ available to muscles. ​

A)oxygen
B)hydrogen
C)glycogen
D)hemoglobin
E)carbon dioxide

Question 33

Glycogen use during physical activity depends on all of these factors EXCEPT

A)duration of the activity.
B)intensity of the activity.
C)how well-trained the person is.
D)body weight.
E)quantity of glycogen stores.

Question 34

After _____ minutes of moderate exercise, the body begins to use less glucose and more fat for fuel. ​

A)10
B)20
C)30
D)60
E)70

Question 35

Based on the suggested schedule of hydration for physical activity, at least _____ cups of fluid for each pound of weight lost should be consumed after exercise. ​

A)​1
B)​2
C)​3
D)​4
E)​5

Question 36

Diets lacking in carbohydrate:

A)necessitate the conversion of amino acids to glucose.
B)cause amino acids to be converted to fatty acids.
C)require more fluid intake.
D)necessitate the conversion of glucose to amino acids.
E)require less fluid intake.

Question 37

Glycogen stores can be quickly depleted when an exerciser is on a diet that is:

A)low in carbohydrates.
B)high in protein.
C)low in fat.
D)high in carbohydrates.
E)low in protein.

Question 38

Which group has the lowest protein needs? ​

A)body builders
B)professional ski racers
C)sedentary people
D)marathon runners
E)amateur racquetball players

Question 39

Which person would benefit from consuming a drink that provides glucose during exercise? ​

A)someone who swims for more than an hour and a half a day
B)someone who plays tennis three times a week for an hour
C)someone who jogs two to three times a week for half an hour
D)someone who rides a bike every other day for half an hour
E)someone who skis every weekend for twenty minutes

Question 40

Athletic performance may be inhibited by

A)very-low-fat diets.
B)high-carbohydrate diets.
C)low-protein diets.
D)high-sodium diets.
E)high-calcium diets.

Question 41

The best diet for fitness is:

A)low in carbohydrates.
B)based on low nutrient density foods.
C)high in sodium.
D)adequate in protein.
E)high in fat.

Question 42

Which aspect of bone health is maximized and maintained by resistance training?

A)mass
B)size
C)length
D)circumference
E)stiffness

Question 43

Which food would be the best choice for a pregame meal? ​

A)black beans and rice
B)pasta in marinara sauce
C)peanut butter and jelly sandwich
D)cheese and crackers
E)creamed corn

Question 44

Physical activity that challenges the heart and lungs strengthens both the _____ and _____ systems. ​

A)circulatory; nervous
B)digestive; endocrine
C)circulatory; lymphatic
D)respiratory; digestive
E)circulatory; respiratory

Question 45

Vitamin _____ is a potent fat-soluble antioxidant that vigorously defends cell membranes against oxidative damage.

A)B₆
B)C
C)​D
D)​K
E)​E

Question 46

Trained muscles burn _____ fat and at higher intensities than untrained muscles, so they require _____ glucose to perform the same amount of work.

A)more; less
B)less; more
C)more; more
D)less; less
E)more; no

Question 47

During prolonged, high-intensity physical activity, the muscles' consumption of oxygen increases tenfold or more, enhancing the production of damaging free _____ in the body.

A)ribosomes
B)calcium
C)bosons
D)oxygens
E)radicals

Question 48

Glucose comes from dietary sources, but the _____ can also make glucose from fragments of other nutrients. ​

A)large intestine
B)stomach
C)pancreas
D)spleen
E)liver

Question 49

Glycogen depletion generally occurs after about _____ of vigorous exercise. ​

A)two hours
B)one hour
C)three hours
D)30 minutes
E)four hours

Question 50

Physical activity that expends more than 7 kcalories per minute is classified as:

A)way too difficult.
B)easy.
C)light-intensity.
D)vigorous-intensity.
E)moderate-intensity.

Question 51

A person's own _____ is usually a reliable indicator of the intensity of an activity.

A)perceived effort
B)heart rate
C)feelings of self-worth
D)positive attitude
E)competitiveness

Question 52

What occurs naturally after periods of physical activity?

A)proper nutrition
B)gallbladder disease
C)depression
D)sleep
E)anxiety

Question 53

Sports anemia is a condition that results from:

A)high blood oxygen.
B)low blood hemoglobin.
C)high blood myoglobin.
D)low blood erythrocytes.
E)high blood glucose.

Question 54

A pregame meal should be:

A)high in fat.
B)high in fiber.
C)low in carbohydrate.
D)high in carbohydrate.
E)high in sodium.

Question 55

The muscle protein myoglobin demands a high level of:

A)copper sulfate.
B)selenium.
C)iron.
D)phosphorus.
E)magnesium.

Question 56

The accepted measure of cardiorespiratory fitness is:

A)heart rate.
B)heart muscle size.
C)VO₂ max.
D)muscle mass.
E)quantity of glycogen stores.

Question 57

The best fluid to support physical activity for endurance athletes who exercise for longer than one hour is:

A)plain, cool water.
B)saltwater mixtures.
C)sports drinks.
D)lukewarm water.
E)caffeinated liquids.

Question 58

Which food should be avoided prior to competition?

A)ice cream
B)grape juice
C)banana
D)graham crackers
E)pasta

Question 59

The optimum diet for an athlete provides about _____ percent of kcalories from carbohydrates.

A)30-40
B)40-50
C)50-60
D)60-70
E)80-90

Question 60

If an athlete consumes 3000 kcalories, what is the minimum number of grams of carbohydrate they should consume? Keep in mind that a carbohydrate yields 4 kcalories of energy from each gram.

A)200
B)325
C)450
D)500
E)650

Question 62

To enhance muscle cell growth,

A)train hard and eat well.
B)take protein supplements.
C)consume more dietary protein.
D)become more flexible.
E)take iron supplements.

Question 63

A water loss of greater than _____ percent of body weight can reduce a person's capacity to do muscular work. ​

A)1
B)1.5
C)2 percent
D)½ percent
E)¼

Question 64

Which ergogenic aid has been shown to boost performance?

A)carnitine
B)ribose
C)royal jelly
D)beta-alanine
E)bee pollen

Question 65

Supplements of carnitine are not necessary because it is naturally found in:

A)fruits.
B)whole grains.
C)nutrient-dense foods.
D)milk and meat products.
E)vegetables.

Question 68

Aerobically trained muscles burn _____ more readily than untrained muscles. ​

A)sodium
B)fat
C)protein
D)glycogen
E)oxygen

Question 69

An adverse effect associated with steroid use is:

A)denser bones.
B)liver damage.
C)enhanced fertility.
D)increased testicular size in men.
E)decreased blood pressure.

Question 73

Most sports drinks contain about _____ carbohydrate, which is considered ideal for fluid transport to the tissues.

A)2 percent
B)5 percent
C)7 percent
D)12 percent ​
E)15 percent

Question 74

Protein contributes at most about _____ percent of the total fuel used, both during activity and during rest.

A)15
B)​5
C)​30
D)​20
E)​10

Question 76

If taken correctly, creatine may enhance _____ performance.

A)weight lifting
B)tennis
C)swimming
D)baseball
E)basketball

Question 77

The four minerals considered electrolytes are:

A)sodium, calcium, magnesium, and phosphorus.
B)chloride, selenium, sodium, and magnesium.
C)sodium, potassium, calcium, and magnesium.
D)chloride, magnesium, sodium, and selenium.
E)sodium, potassium, chloride, and magnesium.

Question 79

Endurance athletes can lose _____ or more of fluid during each _____ of activity. ​

A)1 gallon; half hour
B)4 quarts; half hour
C)1.5 gallons; hour
D)4 gallons; half hour
E)1.5 quarts; hour

Question 80

Alcohol's _____ effect impairs the body's fluid balance, making dehydration likely. ​

A)diurenic
B)dispeptic
C)diabolic
D)diurnal
E)diuretic