Deck 11: Nutrition for Physically-Active Lifestyles

Question 1

By performing exercise regularly,people can reduce their risk of

A)thalassemia minor.
B)cardiovascular disease.
C)pernicious anemia.
D)hemochromatosis.

Answer 1

B

Question 2

What is exercise?

A)Muscular activity of vital organs,especially the intestine,heart,and lungs.
B)Skeletal muscle contractions that are planned and conducted to increase muscle mass.
C)Movement that results from any muscular contraction.
D)Caloric expenditure that results from contracting skeletal muscles.

Answer 2

B

Question 3

Michelle's weekly exercise program includes stair stepping,static stretching,cycling,and push-ups.Which of these activities is generally classified as a flexibility exercise?

A)Cycling
B)Push-ups
C)Stair stepping
D)Static stretching

Answer 3

D

Question 4

Which of the following activities is generally classified as aerobic?

A)Stretching
B)Bowling
C)Running
D)Playing golf

Question 5

What is physical fitness?

A)The ability to perform moderate- to vigorous physical activity without becoming excessively tired.
B)The ability to engage in high-intensity workouts by reaching one's maximum heart rate within 5 minutes of beginning the exertion.
C)The ability to maintain maximum heart rate for 10 minutes,without warming up.
D)The ability to move joints beyond their normal range of motion.

Question 6

Michelle's weekly exercise program includes stair stepping,static stretching,cycling,and push-ups.Which of these activities is generally classified as a strength (resistance)exercise?

A)Static stretching
B)Push-ups
C)Stair stepping
D)Cycling

Question 7

People who exercise regularly can reduce their risk of

A)type 2 diabetes.
B)cystic fibrosis.
C)megaloblastic anemia.
D)chronic obstructive pulmonary disease.

Question 8

Including exercise in your daily routine can reduce your risk of

A)pernicious anemia.
B)type 1 diabetes.
C)hemochromatosis.
D)colon cancer.

Question 9

Physical fitness is the ability to

A)perform moderate- to vigorous physical activity without becoming excessively tired.
B)engage in high-intensity workouts by reaching one's maximum heart rate within 5 minutes of beginning the exertion.
C)move joints beyond their normal range of motion.
D)maintain maximum heart rate for 10 minutes,without warming up.

Question 10

Which of the following activities is generally classified as aerobic?

A)Cycling
B)Stretching
C)Gardening
D)Playing golf

Question 11

People who exercise regularly can reduce their risk of

A)hemosiderosis.
B)megaloblastic anemia.
C)osteoporosis.
D)iron deficiency.

Question 12

What is physical activity?

A)Muscular activity that is planned and conducted for improving health.
B)Muscular activity of vital organs,especially the heart and lungs.
C)Movement that results from contracting skeletal muscles.
D)Movement that results from any muscular contraction.

Question 13

What is exercise?

A)Physical activities that are planned and conducted to have fun.
B)Movement that results from contracting skeletal muscles.
C)Movement that results from any muscular contraction.
D)Muscular activity of vital organs,especially the large intestine,heart,and lungs.

Question 14

People who exercise regularly can reduce their risk of

A)megaloblastic anemia.
B)type 1 diabetes.
C)cystic fibrosis.
D)hypertension.

Question 15

Which of the following activities is generally classified as aerobic?

A)Stretching
B)Gardening
C)Playing golf
D)Stair stepping

Question 16

Including exercise in your daily routine can reduce your risk of

A)breast cancer.
B)sickle cell anemia.
C)pernicious anemia.
D)PKU.

Question 17

Monroe is a healthy 55-year-old man.According to recommendations of the U.S.Department of Health and Human Services,he should perform _____ minutes of moderately intense physical activity each week.

A)150
B)100
C)75
D)200

Question 18

Including exercise in your daily routine can reduce your risk of

A)certain cancers.
B)osteoarthritis.
C)rickets.
D)inflammatory bowel disease.

Question 19

Gloria is a healthy 25-year-old woman.According to recommendations of the U.S.Department of Health and Human Services,she should perform _____ strengthening activities that focus on major muscle groups each week.

A)twelve to 16
B)two to 5
C)six to 8
D)eight to 10

Question 20

Matthew is a healthy 35-year-old man.According to recommendations of the U.S.Department of Health and Human Services,he should perform _____ minutes of vigorous-intensity physical activity each week.

A)100
B)75
C)200
D)150

Question 21

____ is a form of vigorous physical activity.

A)Static stretching
B)Aerobic dancing
C)Strength training
D)Yoga

Question 22

Which of the following nutrients can be metabolized for ATP production?

A)Pantothenic acid
B)Iron
C)Fat
D)Vitamin D

Question 23

Stefan is a healthy man who is 26 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)83 to 124 bpm
B)110 to 134 bpm
C)72 to 115 bpm
D)97 to 136 bpm

Question 24

Luis is a healthy man who is 23 years of age.Using this information,calculate his approximate target heart rate zone for vigorous-intensity physical activity.

A)129 to 159 bpm
B)153 to 180 bpm
C)65 to 99 bpm
D)138 to 167 bpm

Question 25

Which of the following nutrients cannot be metabolized for ATP production?

A)Protein
B)Thiamin
C)Fat
D)Glucose

Question 26

Harry is a healthy man who is 30 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)122 to 174 bpm
B)105 to 149 bpm
C)115 to 161 bpm
D)95 to 133 bpm

Question 27

____ is a form of vigorous physical activity.

A)Strength training
B)Mowing the lawn
C)Lap swimming
D)Static stretching

Question 28

_____ are often referred to as the "powerhouses" of cells because most of the energy stored in macronutrients is released in them.

A)Lysosomes
B)Mitochondria
C)Plasma membranes
D)Ribosomes

Question 29

Holly is a healthy woman who is 22 years of age.Using this information,calculate her target heart rate zone for moderate-intensity physical activity.

A)129 to 159 bpm
B)59 to 79 bpm
C)99 to 139 bpm
D)139 to 168 bpm

Question 30

Which of the following physical activities is not aerobic?

A)Cycling
B)Running
C)Cross country skiing
D)Driving

Question 31

Which of the following statements is true?

A)A quick and easy way to measure your heart rate is to place your fingers over your pulmonary artery and count the number of beats per minute.
B)Weight lifting and other resistance exercises can increase bone mass.
C)In general,television watching is classified as a moderate-intensity physical activity.
D)Measuring your pulse during exercise is not an effective way of predicting the activity's intensity.

Question 32

Hugh is a healthy man who is 25 years of age.Using this information,calculate his approximate target heart rate zone for vigorous-intensity physical activity.

A)153 to 180 bpm
B)128 to 147 bpm
C)165 to 213 bpm
D)137 to 166 bpm

Question 33

Hector is a healthy man who is 19 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)59 to 79 bpm
B)139 to 168 bpm
C)101 to 141 bpm
D)129 to 159 bpm

Question 34

Cells release much of the energy stored in macronutrients as

A)carbon dioxide.
B)ATP.
C)creatine phosphate.
D)heat.

Question 35

_____ is the primary source of direct energy ("energy currency")for cells.

A)Glucose
B)Glycogen
C)ATP
D)Fat

Question 36

Which of the following nutrients can be metabolized for ATP production?

A)Iron
B)Vitamin C
C)Glucose
D)Magnesium

Question 37

Curtis is a healthy man who is 32 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)94 to 132 bpm
B)122 to 174 bpm
C)115 to 161 bpm
D)88 to 128 bpm

Question 38

____ can be metabolized for ATP production.

A)Iron
B)Niacin
C)Vitamin D
D)Amino acids

Question 39

____ can be metabolized for ATP production.

A)Iron
B)Alcohol
C)Vitamin D
D)Pyridoxal phosphate

Question 40

Which of the following statements is true?

A)For engaging in moderate physical activity,the target heart rate zone should be 25 to 50% of a person's age-related maximum heart rate.
B)Aerobic exercise involves rhythmic,sustained contractions of large muscle groups.
C)Low-intensity,unstructured physical activities include rapid walking,lunges,and squats.
D)Walking,bowling and playing golf are forms of vigorous-intensity physical activity.

Question 41

Which of the following statements is true?

A)Human cells produce carbon dioxide as they metabolize macronutrients for energy.
B)After pyruvate enters the nucleus,it is broken down to release ATP.
C)Oxidation of macronutrients to release energy is an anabolic process.
D)Most of the energy released during catabolism is captured in ATP.

Question 42

Muscles store ____,the immediate source of glucose for contracting muscles.

A)ATP
B)glycogen
C)fatty acids
D)alanine

Question 43

The liver can convert _____ into glucose that can be released into the bloodstream or stored as glycogen.

A)ATP
B)lactate
C)fatty acids
D)vitamin D

Question 44

Which of the following statements is true?

A)The oxygen energy system does not produce ATP.
B)Gram per gram,sugars supply more energy than fats.
C)The lactic acid energy system requires large quantities of oxygen to function properly.
D)While at rest,a muscle cell stores only a small amount of ATP.

Question 45

Muscle cells can use the _____ energy system to obtain energy.

A)fumarate
B)oxygen
C)GTP
D)oleic acid

Question 46

The complete oxidation of glucose releases energy and results in the formation of

A)carbon dioxide and water.
B)sodium hydroxide and calcium citrate.
C)iron oxide and glycogen.
D)sodium acetate and methane.

Question 47

Which of the following statements is true?

A)Oxidation of macronutrients for energy is an anabolic process.
B)After glucose enters the nucleus,it is broken down to release ATP.
C)Human cells produce glucose from carbon dioxide,oxygen,and water.
D)Cells can metabolize glucose for energy when oxygen is unavailable.

Question 48

Which of the following statements is true?

A)In ribosomes,food undergoes oxidative degradation,releasing creatine phosphate and ADP.
B)In the cytoplasm,glycolysis generates oxygen and carbon monoxide molecules.
C)Under normal conditions,muscle cells rely on amino acids as their primary source of energy.
D)In mitochondria,pyruvate molecules undergo complete degradation to form ATP.

Question 49

The liver supplies glucose for muscles and other cells by breaking down

A)glycogen.
B)phosphocreatine.
C)cholesterol.
D)ATP.

Question 50

_____ form when muscle cells convert lactic acid to lactate.

A)Hydrogen ions
B)Ketone bodies
C)Mineral elements
D)Trans fatty acids

Question 51

Muscle cells can use the _____ energy system to obtain energy.

A)lactic acid
B)oxaloacetate
C)GTP
D)carbon

Question 52

Alicia's goal is to become a world-class endurance athlete.She trains aerobically for at least 90 minutes daily.She weighs 60 kg.Based on this information,what is the minimum number of kilocalories she needs to consume daily to maintain her body weight while in training?

A)3700
B)4700
C)5700
D)2700

Question 53

Which of the following physical activities metabolizes the most carbohydrate?

A)Jogging for 30 minutes
B)Lifting weight for 30 minutes
C)Hard cycling for 1 hour
D)Walking for 1 hour

Question 54

Which of the following statements is true?

A)Most physically active people should consume 20 to 35% of their total energy intake from fat.
B)Trained athletes are unable to compete when fat comprises 65% of their total energy intake.
C)Athletes and other physically active people should avoid diets that supply more than 15% of total energy from fat.
D)Dietitians generally recommend very-low-fat diets for healthy athletes.

Question 55

Which of the following statements is true?

A)During high-intensity exercise,the rate of fat oxidation decreases.
B)Glucose is the primary fuel for resting muscles.
C)Phosphocreatine provides about 85% of the energy needed to fuel muscles during endurance physical activities.
D)Amino acids are a major source of energy for contracting muscles.

Question 56

Under anaerobic conditions,muscle cells convert pyruvate to

A)lactic acid.
B)vitamin
C)alanine.
D)carbon monoxide.

Question 57

While Trey is relaxing while watching television,his muscles are relying primarily on ____ for energy.

A)glucose
B)glycogen
C)fat
D)methanol

Question 58

Muscle cells can use the _____ energy system to obtain energy.

A)oxalic acid
B)citrate
C)carbon dioxide
D)PCr-ATP

Question 59

Lance's goal is to win a marathon bicycle race.He trains aerobically for at least 90 minutes daily.He weighs 80 kg.Based on this information,what is the minimum number of kilocalories he needs to consume daily to maintain his body weight while in training and during a race?

A)5000
B)4000
C)6000
D)3000

Question 60

Which of the following physical activities metabolizes the most fat?

A)Walking for an hour
B)Performing 200-meter hurdles during competition
C)Running for two hours
D)Hard cycling for 1 hour

Question 61

Which of the following statements is true?

A)Dehydration can result in declines in an athlete's strength and endurance.
B)A person suffering from heat cramps typically has a body temperature of 105º F or higher.
C)Heat cramps are a life-threatening illness that requires emergency treatment.
D)Heat cramps are a unique type of muscle spasms that occur along the digestive tract during exercise.

Question 62

To boost his complex carbohydrate intake without adding much fat to his diet,Devon can eat

A)cheese.
B)pretzels.
C)peanut butter.
D)doughnuts.

Question 63

According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,an endurance athlete who weighs 75 kg should consume at least _____ g of protein daily.

A)110
B)90
C)80
D)100

Question 64

According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,an endurance athlete who weighs 60 kg should consume at least _____ g of protein daily.

A)102
B)92
C)82
D)72

Question 65

Which of the following foods is often recommended for an athlete who wants to replenish his or her glycogen stores quickly after performing vigorous physical activity?

A)Ripe avocados
B)Raw eggs
C)Fruit juices
D)Protein supplements

Question 66

Hank is a competitive athlete who weighs 80 kg.He would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain his weight and glycogen stores during training and competition.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

A)480 to 800
B)580 to 1000
C)520 to 900
D)420 to 700

Question 67

Reyna is a competitive athlete who weighs 65 kg.She would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain her weight and glycogen stores during training and competition.According to expert recommendations,she should consume _____ grams of carbohydrate daily.

A)120 to 340
B)190 to 460
C)390 to 650
D)220 to 530

Question 68

Jordan is a competitive athlete who weighs 220 lb.He would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain his weight and glycogen stores during training and competition.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

A)1320 to 2200
B)480 to 820
C)600 to 1000
D)320 to 570

Question 69

Alex is a competitive athlete who weighs 90 kg.He would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain his weight and glycogen stores during training and competition.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

A)420 to 700
B)580 to 1000
C)540 to 900
D)480 to 800

Question 70

Shana is a competitive athlete who weighs 135 lb.She would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain her weight and glycogen stores during training and competition.According to expert recommendations,she should consume approximately _____ grams of carbohydrate daily.

A)220 to 500
B)620 to 900
C)366 to 610
D)810 to 1350

Question 71

Which of the following foods would be a nutritious low-fat,high-carbohydrate meal for an athlete?

A)Fried chicken breast
B)Cheese sticks
C)Sausage pizza
D)Pasta with fresh vegetables

Question 72

Which of the following statements is true?

A)Lack of sweating is a sign of heatstroke.
B)A person suffering from heat cramps typically has a body temperature of 105º F or higher.
C)Heat cramps are muscle spasms that usually occur in the abdomen.
D)Caffeinated beverages are recommended for treating a person with heatstroke.

Question 73

Porter is a resistance athlete who weighs 100 kg.According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,he should consume at least _____ g of protein daily.

A)150
B)140
C)120
D)130

Question 74

Which of the following foods would be a nutritious low-fat,high-carbohydrate pre-event snack for an athlete?

A)Handful of dried apricots
B)Peanut butter on celery
C)Slice of sausage pizza
D)Large serving of French fries

Question 75

Juliana is a resistance athlete who weighs 175 lb.According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,her minimal intake of protein should be approximately _____ g daily.

A)96
B)46
C)210
D)130

Question 76

Tatiana is a competitive athlete who weighs 70 kg.She would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain her weight and glycogen stores during training and competition.According to expert recommendations,she should consume _____ grams of carbohydrate daily.

A)620 to 900
B)520 to 800
C)720 to 1000
D)420 to 700

Question 77

Curtis is a competitive athlete who weighs 85 kg.He would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain his weight and glycogen stores during training and competition.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

A)510 to 850
B)620 to 900
C)820 to 1000
D)735 to 950

Question 78

According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,an endurance athlete who weighs 85 kg should consume at least _____ g of protein daily.

A)112
B)82
C)92
D)102

Question 79

Which of the following statements is true?

A)High-fat diets are generally recommended for competitive athletes.
B)Athletes can benefit from consuming sports drinks during prolonged physical exertion.
C)During vigorous physical activity that lasts more than 60 minutes,glycogen in muscles tends to increase.
D)While engaging in vigorous physical activities,athletes should consume fruit drinks and sugar-sweetened soft drinks to meet their carbohydrate needs.

Question 80

Chase is a resistance athlete who weighs 90 kg.According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,he should consume at least _____ g of protein daily.

A)118
B)108
C)128
D)98