Deck 16: Nutrition and Physical Fitness

Question 1

To prepare for an athletic event of high endurance,the proper glycogen-loading process is

A) intensive workouts and very high intake of complex carbohydrates.
B) intensive workouts 2 to 3 times a day and high intake of simple carbohydrates.
C) gradual tapering of workouts and increasing carbohydrate intake.
D) gradual tapering of workouts and decreasing carbohydrate intake.

Answer 1

C
The current practice of glycogen loading or carbohydrate.It involves a moderate,gradual tapering of exercise while total carbohydrate intake in the diet is increased.

Question 2

The most appropriate pregame meal would be

A) pasta with cream sauce and apple juice.
B) cheese and fruit.
C) cereal with skim milk and orange juice.
D) a bagel with cream cheese and water.

Answer 2

C
A pregame meal consisting of a bowl of cereal with skim milk and a small glass of orange juice would provide high complex carbohydrates,low little fat,moderate protein,moderate fiber,and approximately 300 kcal.

Question 3

If an athlete exercises for a prolonged period of time,the muscles will become

A) atrophied.
B) fatigued.
C) cramped.
D) limp.

Answer 3

B
With prolonged exercise the muscles become fatigued.The nutrient reserves become depleted during continuous exercise; the body burns its fuel stores to meet increasing energy demands and requires replenishing.With prolonged exercise,nutrient levels fall too low to sustain the body's continued demands.Fatigue follows,and exhaustion may result.

Question 4

The fuel source for short-term energy needs is

A) glycogen.
B) fatty acids.
C) fructose.
D) amino acids.

Question 5

The most common ergogenic supplement is

A) creatine.
B) caffeine.
C) iron.
D) carnitine.

Question 6

For the body to maintain a high level of steady exercise

A) there must be ample fat stores.
B) there must be sufficient oxygen available to the cells.
C) it must revert to an aerobic phase of metabolism.
D) energy expenditure must decrease.

Question 7

A lower proportion of lean body mass to fat is associated with _____ fitness level.

A) lower
B) greater
C) no effect on
D) a gradual decline in

Question 8

Vitamins and minerals are important in energy production because

A) they supply a necessary energy source.
B) they speed up energy production.
C) more are needed during exercise.
D) they are needed as cofactors in enzyme reactions.

Question 9

The effect of exercise on blood lipoprotein levels is to

A) decrease low-density lipoproteins (LDLs) and decrease high-density lipoproteins (HDLs).
B) increase LDLs and increase HDLs.
C) increase LDLs and decrease HDLs.
D) decrease LDLs and increase HDLs.

Question 10

Long-term energy needs are provided by

A) glucose and fatty acids.
B) glycogen and fatty acids.
C) ascorbic acid and fatty acids.
D) glycogen and amino acids.

Question 11

Dehydration is not affected by

A) surrounding temperature.
B) body fat content.
C) level of fitness.
D) the pregame or pre-exercise state of hydration.

Question 12

The body's carbohydrate energy reserve consists of

A) glucose and fructose.
B) sugar and starch.
C) glucose and glycogen.
D) glycogen and fatty acids.

Question 13

Aerobic capacity is expressed in terms of amount of _____ of body weight per minute.

A) water absorbed per kilogram
B) oxygen consumed per kilogram
C) oxygen consumed per pound
D) carbon dioxide produced per kilogram

Question 14

A meal that can be beneficial if eaten before athletic competition is

A) a cheeseburger with french fries.
B) grilled chicken, french fries, and cola.
C) whole grain pasta with tomatoes and spinach.
D) fried chicken breast, onion rings, and lemonade.

Question 15

A food that would provide significant energy for exercise is

A) lean beef.
B) ice cream.
C) oatmeal.
D) spinach.

Question 16

The calories supplied by fat for a person requiring 2200 kcal should not exceed _____ kcal.

A) 300
B) 450
C) 770
D) 840

Question 17

The maximal attainable heart rate for a 30-year-old is _____ beats/min.

A) 145
B) 165
C) 180
D) 190

Question 18

For an athlete consuming a 3000 kcal diet,the recommended amount of calories from carbohydrate would be

A) 800 - 1050 kcal.
B) 950 - 1250 kcal.
C) 1300 - 1550 kcal.
D) 1350 - 1950 kcal.

Question 19

The most beneficial rehydration fluid for most types of exercise lasting 1 hour or less is

A) water with 1/4 cup sugar and 1 crushed vitamin.
B) water with 1 tablespoon salt and lemon flavoring.
C) a prepared or commercial solution with electrolytes.
D) water with nothing added.

Question 20

Aerobic capacity is related to

A) fitness of the heart and lungs.
B) hydration status.
C) hormone levels.
D) environmental temperature and humidity.

Question 21

The feeling of well-being after a vigorous workout may be from the production of

A) heat.
B) muscle.
C) endorphins.
D) hormones.

Question 22

Before running 3 miles,an athlete should

A) take a 5-minute shower to prevent fatigue.
B) perform 25 pushups for muscle strength.
C) eat a high protein, high fat meal for energy.
D) perform stretching exercises to prevent injury.

Question 23

A food that may be a good source of iron for female and adolescent athletes is

A) ice cream.
B) whole milk.
C) dried apricots
D) apple.

Question 24

Some fat in the diet is required to provide

A) essential fatty acids.
B) sufficient energy for all activities.
C) cholesterol for hormone production.
D) adequate body fat stores.

Question 25

An athlete consumes a light meal of pasta with vegetables,fruit,and yogurt.Before beginning a competitive event,the athlete should wait

A) 30 to 60 minutes.
B) 1 to 2 hours.
C) 2 to 3 hours.
D) 3 to 4 hours.

Question 26

Of the following,an activity that would be the most beneficial for a person with diabetes would be

A) playing video games 2 hours a day.
B) a walking regimen as approved by his or her physician.
C) eating fast foods only 3 times per week.
D) swimming 10 miles 7 days a week.

Question 27

An appropriate amount of exercise for a 12-year-old would be

A) no more than 15 minutes of stretching per day.
B) at least 20 minutes of physical activity per week.
C) at least 60 minutes of physical activity per day.
D) no more than 30 minutes of physical activity every other day.

Question 28

For older adults,it is important that

A) all adults perform 150 minutes of high-intensity exercise every week.
B) adults between the ages of 65-75 be active at least 3 times per week.
C) adults be as physically active as condition and ability allows during the week.
D) all adults perform aerobic exercise 60 minutes each day of the week.