Deck 18: Nutrition and Physical Activity: Keys to Good Health

Question 1

What is meant by the overload principle?

A)subjecting the body to inappropriately high stress
B)stretching a muscle group beyond the joint's healthy range of motion
C)improving fitness by placing extra physical demands on the body
D)complete depletion of the body's glycogen

Answer 1

C

Question 2

Which of the following BEST describes exercise?

A)any movement produced by muscles that increases energy expenditure
B)maximal force or tension level that can be produced by a muscle group
C)physical activity that is purposeful,planned,and structured
D)ability to move a joint fluidly through the complete range of motion

Answer 2

C

Question 3

Muscle atrophy results from:

A)disuse.
B)progressive overload.
C)cellular damage.
D)regular exercise.

Answer 3

A

Question 4

Which of the following is a benefit of regular physical activity?

A)increased percent body fat
B)increased LDL cholesterol
C)increased HDL cholesterol
D)increased systolic blood pressure

Question 5

Physical activity not related to a person's job is defined as:

A)non-occupational physical activity.
B)leisure-time physical activity.
C)occupational fitness.
D)physical fitness.

Question 6

How does regular exercise contribute to reducing the risk of type 2 diabetes?

A)increases LDL cholesterol
B)enhances the action of insulin
C)decreases the cellular uptake of blood glucose
D)increases triglyceride levels

Question 7

The Institute of Medicine recommends a minimum of ________ minutes of physical activity each day for adults.

A)15
B)30
C)45
D)60

Question 8

The formula "220 minus age":

A)represents the lower threshold for an optimal training heart rate.
B)should be used only by athletes as their training heart rate.
C)is a rough estimate of your maximal heart rate.
D)represents the target heart rate for effective cardiorespiratory training.

Question 9

In which of the following types of exercise would creatine phosphate (CP)be an important source of energy?

A)running a 10-kilometer road race
B)3-mile mountain bike ride with 2000-feet elevation gain
C)1-mile open water swim
D)sprinting in the 100-meter race

Question 10

Which of the following BEST describes a physically fit individual?

A)ability to carry out daily activities with vigor and alertness
B)participation in purposeful,planned,and structured activities
C)having a low basal metabolic rate
D)having a high resting heart rate

Question 11

For older adults and previously inactive individuals,exercise intensity should fall closer to ________ of the maximal heart rate.

A)15%
B)50%
C)80%
D)90%

Question 12

Which of the following components of physical fitness allows the heart,lungs,and blood vessels to support the work of our muscles?

A)cardiorespiratory fitness
B)musculoskeletal fitness
C)flexibility
D)body composition

Question 13

Which of the following is considered moderate physical activity?

A)washing dishes
B)gardening
C)typing on the computer
D)strolling for five minutes

Question 14

According to the Surgeon General's report,to maintain a general level of health,a person should:

A)exercise at least 60 minutes each day.
B)achieve 20 to 30 minutes of continuous activity every day.
C)get 30 minutes of high-intensity exercise each day.
D)accumulate a total of 30 minutes of activity most days.

Question 15

The FITT principle suggests that the optimal frequency of physical activity to achieve cardiorespiratory fitness is:

A)3 to 6 days per week.
B)2 to 3 days per week.
C)7 days a week.
D)6 days a week.

Question 16

To achieve muscular fitness,it is recommended that training should occur:

A)daily.
B)2 to 3 days a week.
C)3 to 5 days a week.
D)more than 5 days a week.

Question 17

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?

A)heart rate/pulse
B)blood glucose level
C)blood pressure
D)distance traveled per unit of time (e.g. ,steps per hour)

Question 18

The most accurate way to evaluate exercise intensity is by using the:

A)sweat rate.
B)breathing rate.
C)maximal exercise test.
D)pedometer.

Question 19

The acronym FITT stands for:

A)fatigue,intensity,temperature,and training.
B)frequency,intensity,time,and type of activity.
C)flexibility,increase,timetable,and training.
D)fitness,increase,test,and time.

Question 20

Training more than six days per week:

A)substantially increases the chances of injury.
B)will maximize fitness in the shortest time.
C)produces double the fitness of training three days per week.
D)is necessary only for competitive athletes.

Question 21

At rest,the body's fuel source is primarily:

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

Question 22

Each day Bill power-walks for 45 minutes.Which fuel source(s)provide(s)energy during this activity?

A)amino acids and fatty acids
B)fatty acids and glucose
C)amino acids and glucose
D)glucose only

Question 23

The primary end product of glycolysis is:

A)adenosine triphosphate (ATP).
B)creatine phosphate (CP).
C)lactic acid.
D)pyruvate.

Question 24

Joseph plays basketball for his high school team,and he is concerned that he is not consuming enough kilocalories to support his activity.Which of the following would be the best indicator that he is not consuming adequate kilocalories?

A)His performance has been impaired.
B)He is losing weight.
C)His blood glucose levels are low.
D)His hemoglobin is low.

Question 25

Which is the largest storage of energy?

A)muscle glycogen
B)blood glucose
C)muscle protein
D)body fat

Question 26

The goal of the pre-exercise warm-up is:

A)increased muscle temperature.
B)muscle fatigue.
C)glycogen depletion.
D)breakdown of muscle fiber to promote muscle growth.

Question 27

Depending on the intensity and duration of activity,amino acids may contribute no more than ________ of the energy needed.

A)1%
B)6%
C)10%
D)20%

Question 28

During anaerobic glycolysis,each molecule of glucose produces ________ ATP molecules.

A)2
B)4
C)36
D)129

Question 29

Which of the following BEST describes how ATP provides energy to the body's cells?

A)Energy is released when a phosphate group is cleaved from the ATP molecule.
B)Energy is released when two molecules of ATP combine.
C)Energy is released when ATP is transported out of the cell membrane.
D)Energy is released when adenosine binds to three phosphate molecules.

Question 30

Rachel is a gymnast who trains 2 hours/day on average.She supports her daily activity by consuming 2,500 kilocalories per day.What is the minimum amount of kilocalories she should be consuming from carbohydrate sources?

A)1,125 kcal
B)1,376 kcal
C)1,588 kcal
D)1,625 kcal

Question 31

Which group is MOST likely to need more protein than the current RDA?

A)all competitive athletes
B)recreational athletes
C)athletes restricting Calories to promote fat loss
D)sedentary adults

Question 32

Agnes weighs 150 pounds and jogs for 30 minutes four times a week.How many grams of protein does she need daily to maintain lean body mass?

A)68 grams
B)102 grams
C)136 grams
D)150 grams

Question 33

When oxygen is scarce,cellular pyruvate acid is converted to:

A)glucose.
B)ATP.
C)lactic acid.
D)fatty acids.

Question 34

The best time to replenish glycogen stores is:

A)in the first few hours after exercising.
B)the day before exercising.
C)the day after exercising.
D)a few hours before exercising.

Question 35

In which of the following events would carbohydrate loading be the MOST beneficial?

A)weight lifting
B)baseball game
C)cross-country skiing
D)100-yard dash

Question 36

The amount of ATP stored in a muscle cell will fuel the muscle's activity for:

A)less than a second.
B)no more than 3 seconds.
C)at least 3 minutes.
D)no more than 30 minutes.

Question 37

Osteoporosis,eating disorders,dehydration,and heat illness are all possible consequences of:

A)overtraining.
B)inadequate dietary intake.
C)carbohydrate loading.
D)the Zone Diet.

Question 38

The main disadvantage of using fat as a fuel is:

A)the body's limited storage capability.
B)its slow metabolic breakdown.
C)its low energy density.
D)the limitation of anaerobic metabolism.

Question 39

Another name for carbohydrate loading is:

A)high-carbohydrate meal.
B)glycogen loading.
C)low-fat diet.
D)protein depletion.

Question 40

Which of the following is the term for the type of metabolism that supports physical activity lasting more than 3 minutes?

A)anaerobic
B)aerobic
C)nitrogen
D)fatty acid

Question 41

Lucas has been training to compete in the Boston Marathon.In the week before the race,he has incorporated carbohydrate loading as part of his training.On the third and second days before the marathon,what should his training consist of?

A)rest and high carbohydrate intake
B)a high-intensity run and moderate carbohydrate intake
C)a light run and high carbohydrate intake
D)a high-intensity run and high carbohydrate intake

Question 42

Which of the following is a potential side effect of carbohydrate loading?

A)metabolic syndrome
B)diarrhea
C)hypoglycemia
D)night sweats

Question 43

Carbohydrate loading maximizes the amount of ________ stored in skeletal muscles.

A)amino acids
B)glycogen
C)omega-6 fatty acids
D)cholesterol

Question 44

Which of the following athletes would be LEAST likely to develop iron deficiency?

A)a female marathon runner
B)a male distance swimmer
C)a male basketball player who is a vegan
D)a female gymnast

Question 45

Performance can be impaired by as little as a ________ decrease in body weight due to water loss.

A)1%
B)5%
C)10%
D)12%

Question 46

Which of the following is the most serious?

A)heat cramps
B)heat stroke
C)heat exhaustion
D)heat syncope

Question 47

Which of the following stimulant ergogenic aids is illegal to sell in the United States?

A)creatine
B)caffeine
C)carnitine
D)ephedra

Question 48

What is the minimum amount of moderate-intensity physical activity a person should engage in every week to gain health benefits?

A)30 minutes
B)55 minutes
C)150 minutes
D)240 minutes

Question 49

Which of the following is the BEST source of energy for vigorous athletic training?

A)simple sugars
B)lean meats
C)fats
D)whole grains

Question 50

Which component of physical fitness does stretching improve?

A)cardiorespiratory fitness
B)flexibility
C)body composition
D)blood insulin levels

Question 51

The process by which more blood flows towards the surface of the skin,allowing heat to be released through sweat,is known as:

A)carbohydrate loading.
B)evaporative cooling.
C)the overload principle.
D)dehydration.

Question 52

Which of the following ergogenic aids has been shown to enhance short-term exercise and resistance training?

A)ephedrine
B)carnitine
C)chromium picolinate
D)creatine

Question 53

Which types of foods should athletes consume after training to enhance glycogen storage?

A)lean meats or chicken
B)foods high in omega-6 fatty acids
C)high glycemic index foods
D)low glycemic index foods

Question 54

A product,such as DHEA,that is marketed specifically to increase muscle mass is called a(n)________ substance.

A)aerobic
B)stimulant
C)anabolic
D)catabolic

Question 55

Which of the following is a component of anabolic steroids?

A)testosterone
B)caffeine
C)creatine
D)gamma-hydroxybutyric acid

Question 56

An athlete who alters exercise duration and carbohydrate intake to maximize muscle glycogen is practicing:

A)the overload principle.
B)ergogenic aid.
C)heat syncope.
D)carbohydrate loading.

Question 57

Some athletes believe that caffeine can enhance athletic performance because it has been shown to:

A)increase muscle flexibility and strength.
B)increase the use of fatty acids as a fuel source.
C)regenerate ATP for energy.
D)increase the transport of amino acids to exercising muscle.

Question 58

Which of the following best describes Dr.Barry Sears' Zone Diet?

A)high-carbohydrate diet for athletes
B)high-protein,low-carbohydrate diet for athletes
C)high-fat diet for athletes
D)high-protein diet designed only for noncompetitive athletes

Question 59

Lauren has just finished a cross-country skiing workout and is looking for a snack to recover her energy stores.Which of the following snacks would work best for her needs?

A)Grape Nuts cereal with raisins and milk
B)cooked white rice
C)a doughnut
D)tuna fish with mayonnaise

Question 60

Which of the following has been shown to cause "feminization" in men and "masculinization" in women?

A)anabolic steroids
B)creatine
C)ephedrine
D)carnitine

Question 61

Protein can contribute up to 15% of the energy needed during intense exercise.

Question 62

Which of the following components of physical fitness is MOST enhanced by sit-ups?

A)cardiorespiratory fitness
B)musculoskeletal fitness
C)flexibility
D)body composition

Question 63

Throughout our day,the body uses carbohydrate and fat as fuel.

Question 64

A muscle spasm that results from excessive sweat loss coupled with high fluid intake,low urine output,and inadequate sodium intake is known as a:

A)heat syncope.
B)heat cramp.
C)heat stroke.
D)charley horse.

Question 65

Which of the following activities would have the biggest positive impact on a person's cardiorespiratory fitness?

A)weightlifting
B)yoga
C)walking
D)push-ups

Question 66

Heavy exercise increases the body's heat production by 15 to 20 times its normal rate.

Question 67

Training can enhance the ability to store glycogen.

Question 68

Carbohydrate loading does not improve athletic performance for endurance athletes.

Question 69

The amount of ATP stored in muscles is unlimited.

Question 70

Lactic acid is a useless by-product of high-intensity exercise.

Question 71

An athlete commonly experiences heat cramps in the lower back before a warm-up.

Question 72

Excessive sweating accompanied by cold and clammy skin,rapid but weak pulse,weakness,nausea,dizziness,headache,and difficulty concentrating are early signs of:

A)hypothermia.
B)heat cramps.
C)heat syncope.
D)heat exhaustion.

Question 73

Muscle stores enough CP and ATP to fuel up to 15 seconds of maximal exertion.

Question 74

Anaerobic metabolism of glucose fuels the muscles during short-term exercise.

Question 75

The human body can store an unlimited amount of glycogen.

Question 76

The four components of physical fitness are body composition,flexibility,cardiorespiratory fitness,and musculoskeletal fitness.

Question 77

Dizziness brought on by standing too long in the heat or suddenly stopping exercising is referred to as:

A)heat syncope.
B)heat cramps.
C)heat exhaustion.
D)heat stroke.

Question 78

Amino acids are the primary fuel source utilized in both anaerobic and aerobic exercise.

Question 79

For physical activity to improve general health and fitness,each session should be at least 10 minutes without interruption.

Question 80

More than 50% of adults in the United States are physically active.