Deck 14: Fitness: Physical Activity,Nutrients and Body Adaptations

Question 1

The body's primary source of glucose during physical activity is _______.

A) ATP 
B) NAD 
C) glycogen 
D) creatine phosphate 
E) lactate

Answer 1

C

Question 2

Which of the following is a good indicator of an older adult's physical abilities? 

A) Walking endurance 
B) Arm strength 
C) Overall flexibility 
D) Posture 
E) Body composition

Answer 2

A

Question 3

Which individual does not have any of the coronary risk factors that may indicate the need for a medical examination before starting a fitness program? 

A) a 52-year-old woman who has a high fasting blood glucose 
B) a 30-year-old male with hypertension 
C) a 40-year-old male with a BMI of 28 
D) a 25-year-old sedentary female with a family history of heart disease 
E) a 50-year-old male with a 42-inch waist circumference

Answer 3

C

Question 4

Which of the following is correct statement about the U.S.adult population's physical activity? 

A) Half of adults get physical activity, but no exercise. 
B) Approximately 80% of adults do not meet physical activity guidelines. 
C) Approximately 20% of adults get no physical activity. 
D) One-fourth of adults are sedentary. 
E) Approximately 60% of adults don't exercise regularly.

Question 5

Activity that is a 7 or 8 on a scale of perceived exertion where an individual can talk,but it is difficult,is _________.

A) overload 
B) vigorous 
C) light 
D) moderate 
E) anaerobic

Question 6

Putting a demand on muscles repeatedly by making them work harder is _________.

A) effective for increasing muscle tissue when combined with tripling protein intake 
B) only effective for increasing muscle endurance 
C) the most effective, safe way for athletes to add muscle tissue. 
D) only effective for increasing muscle strength 
E) causes overtraining and is an ineffective method for adding muscle tissue.

Question 7

To improve cardiorespiratory endurance,activities that use most of the large-muscle groups of the body and elevate heart rate should be sustained for at least _____.

A) 20 minutes 
B) 40 minutes 
C) 1 hour 
D)  1½ hours 
E) 2 hours

Question 8

The maximum rate of oxygen consumption by an individual at sea level is known as 

A) VO2 max. 
B) one-half VO2 max. 
C) cardiac output. 
D) cardiac conditioned index. 
E) cardiac volume.

Question 9

Which of the following is an example of a flexibility activity? 

A) Yoga 
B) Swimming 
C) Power walking 
D) Lifting free weights 
E) Pilates

Question 10

Which of the following is a correct statement about the energy systems and fuels used by the body? 

A) After 20 minutes of sustained activity, fuel for the muscles primarily comes from glucose that is broken down by glycolysis. 
B) About 90% of the fuel is derived from fat at rest. 
C) All energy systems are used at all times, but one system which dominates depending on intensity and conditioning of athlete. 
D) An anaerobic energy system is the most efficient way to fuel the body for prolonged activity. 
E) The lactic acid system is the predominant source of energy after 3 minutes of activity and until activity has reached 20 minutes in length.

Question 11

What type of diet does research suggest can provide endurance athletes with ability to go longer without fatigue? 

A) Mixed diet 
B) Low carbohydrate diet 
C) No-carbohydrate diet 
D) Low-fat diet 
E) High-carbohydrate diet

Question 12

A minimum of ____ minutes of aerobic physical activity,moderate or vigorous,is recommended.

A) 5 
B) 10 
C) 15 
D) 30 
E) 45

Question 13

Regular aerobic workouts gradually improve heart and lung function that causes ________ for more efficient oxygen delivery.

A) resting heart rate to increase 
B) cardiac output to increase 
C) blood pressure to increase 
D) stroke volume to decrease 
E) anaerobic capacity to increase

Question 14

All of the following are benefits associated with resistance training except 

A) decreased risk of back injury 
B) enhanced psychological well-being 
C) decreased muscle endurance 
D) increased bone density 
E) Improved performance in other activities

Question 15

________ refers to an increase to the size and strength of muscles in response to use.

A) Muscle hypertrophy 
B) Muscle overload 
C) Muscle atrophy 
D) Muscle conditioning 
E) Muscle fitness

Question 16

According to ACSM guidelines,resistance or strength exercise should be incorporated on _______ per week.

A) 2 to 4 nonconsecutive days 
B) 5 to 7 nonconsecutive days 
C) 1 to 3 nonconsecutive days 
D) 2 to 3 nonconsecutive days 
E) 3 to 5 nonconsecutive days

Question 17

In weight training,muscle strength can best be emphasized by performing a 

A) low number of repetitions with heavy weight. 
B) low number of repetitions with lighter weight. 
C) high number of repetitions with heavy weight. 
D) high number of repetitions with lighter weight. 
E) sufficient repetitions with any weight to induce exhaustion.

Question 18

An individual is described as ________ when they have the endurance to engage in daily activities,as well enough reserve energy to handle added challenges.

A) conditioned 
B) moderately fit 
C) moderately active 
D) physically fit 
E) sedentary

Question 19

An athlete getting ready to compete in the 100-meter dash will rely primarily on _____ for quick energy in this event.

A) Fat 
B) Lactate 
C) Creatine phosphate 
D) Adenosine diphosphate 
E) Glucose

Question 20

What reaction can supply ATP quickly for up to three minutes anaerobically? 

A) Glucose to pyruvate 
B) Glycogen to glucose 
C) Fatty acid oxidation 
D) Release of phosphate from creatine phosphate 
E) Conversion of ADP to ATP

Question 21

_____ is an important nutrient for the transport of oxygen in blood and in muscle tissue and in energy transformation reactions.

A) Iron 
B) Calcium 
C) Thiamin 
D) Vitamin C 
E) Sodium

Question 22

Which of the following is not usually a factor that puts an athlete at higher risk for developing iron-deficiency anemia? 

A) Being female 
B) Practicing an endurance sport 
C) Being vegetarian 
D) Drinking orange juice when consuming iron-rich foods 
E) Menstruation

Question 23

What is the name of the process by which glucose is regenerated from lactate? 

A) glycolysis 
B) Cori cycle 
C) TCA cycle 
D) fatty acid oxidation 
E) metabolism

Question 24

Activities lasting longer than 20 minutes will gradually start using more ______ for fuel and less ______.

A) lactate; glucose 
B) lactate; fat 
C) glycogen; fat 
D) fat; glucose 
E) fat; creatine phosphate

Question 25

Which of the following will best accelerate glycogen storage after physical activity? 

A) A high carbohydrate snack within 2 hours of exercise completion 
B) A high fat meal taken within 2 hours of exercise completion 
C) A high protein snack taken midway through exercise and another 30 minutes after exercise 
D) Sports drinks taken throughout exercise and repeated small, high protein snacks for 2 hours after exercise 
E) A high protein meal taken within 2 hours of exercise completion

Question 26

It's recommended that an athlete consume ______ of calories from fat.

A) 15 to 35 percent 
B) less than 20 percent 
C) 25 to 50 percent 
D) 20 to 35 percent 
E) 45 to 65 percent

Question 27

What cellular structure is responsible for producing ATP for energy? 

A) Ribosomes 
B) Nucleus 
C) Cytoplasm 
D) Cell membrane 
E) Mitochondria

Question 28

Which of the following is not a property of conditioned muscles? 

A) They can store more glycogen. 
B) Glycogen breakdown occurs more slowly. 
C) They contain more mitochondria. 
D) They rely less on glucose and more on fat breakdown for energy. 
E) They are resistant to lactate build-up.

Question 29

Intake of ________ enhances protein synthesis following physical activity.

A) carbohydrate 
B) protein 
C) fat and water 
D) carbohydrate and protein 
E) protein and water

Question 30

________ is considered a temporary,adaptive response to strenuous activity that is noticeable in blood hemoglobin values but does not impair physical performance.

A) Iron-deficiency anemia 
B) Amennorhea 
C) Vitamin E deficiency 
D) Pernicious anemia 
E) Sports anemia

Question 31

Which of the following is a correct statement about taking vitamin and mineral supplements directly before competition? 

A) Performance is usually enhanced. 
B) Absorption of vitamins and minerals occurs immediately so the body can use them during competition if needed. 
C) Supplements are only suggested for athletes who have nutrient deficiencies. 
D) They are useless for improving performance. 
E) Most athletes do not believe in the ability of them to enhance performance.

Question 32

Dietary protein needs of an athlete can best be met by consuming _________.

A) Moderate amounts of high-quality protein in 4 to 5 small meals each day 
B) 1 gram of protein per kilogram of body weight 
C) supplements in addition to a healthy diet 
D) meat, poultry, or fish at every meal 
E) over 2.2 grams of protein per kilogram of body weight

Question 33

_______ are the dietary nutrients most effective at raising muscle glycogen concentrations.

A) Fats 
B) Proteins 
C) Carbohydrates 
D) Chromium and iron 
E) Sodium and potassium

Question 34

While athletes are encouraged to eat a diet high in antioxidant-rich foods,research findings are conflicting in regards to ________ as a way to prevent against exercise-induced oxidative stress.

A) increased vitamin C intake from fruits 
B) vitamin E supplementation 
C) increased beta-carotene intake from foods 
D) incorporation of vitamin E-rich oils 
E) increased intake of fruits and vegetables

Question 35

________ signals the fat cells to begin releasing their fatty acids during physical activity.

A) Leptin 
B) Glucagon 
C) Epinephrine 
D) Neuropeptide Y 
E) Norepinephrine

Question 36

The increased energy demands from regular,strenuous activity typically _______.

A) requires nutrient supplementation 
B) decreases appetite so intake of adequate energy and nutrients is difficult 
C) increases food intake to meet energy needs but not usually nutrient needs 
D) increases food intake so that additional nutrient needs are met if nutrient-dense foods are selected 
E) respond better to nutrients in supplements, rather than food

Question 37

Consuming a sports beverage to obtain carbohydrates is recommended _______.

A) during all vigorous-training activities 
B) during exhausting endurance activities lasting more than 1 hour 
C) only during competition 
D) once activities continue past 40 minutes 
E) just before an athlete "hits the wall"

Question 38

Which activity is most likely to be fueled primarily by lactic acids? 

A) 100-meter run 
B) A tennis serve 
C) 400-meter run 
D) 2 hour hike 
E) 5-mile run

Question 39

Mary is 15 years old and has just joined her high school swim team.After the first three months of training and competing,her coach sends the team for mandatory physical examinations and routine blood tests.When Mary got home,she told her mom that the team physician prescribed her a daily iron supplement to take.What condition does Mary most likely have? 

A) Iron-deficiency anemia 
B) Amenorrhea 
C) Vitamin E deficiency 
D) Pernicious anemia 
E) Sports anemia

Question 40

The phenomenon known as "hitting the wall" occurs in athletes when _____ is depleted.

A) water 
B) protein 
C) glucose 
D) fatty acids 
E) lactate

Question 41

_______ can occur when an athlete involved in a prolonged activity lose electrolytes through sweating and rehydrate with only water.

A) Hypothermia 
B) Hyponatremia 
C) Hypernatremia 
D) Heat stroke 
E) Dehydration

Question 42

______ is usually the best choice for physically active people who need to replace lost fluids.

A) Cool water 
B) "Sweat" replacers 
C) Salt tablets and tap water 
D) Water warmed to body temperature 
E) Very cold water

Question 43

Demetrius weighs 170 pounds at the start of his workout,but weighs 167 pounds after his competition.How much fluid does he need to consume? 

A) 2 cups 
B) 3 cups 
C) 4 cups 
D) 6 cups 
E) 8 cups

Question 44

Dehydration greater than ____ of body weight can impair physical performance.

A) 1 percent 
B) 2 percent 
C) 3 percent 
D) 5 percent 
E) 7 percent

Question 45

Low blood levels of _____ is referred to as hyponatremia.

A) water 
B) sodium 
C) glucose 
D) potassium 
E) calcium

Question 46

A diet composed of _________ can typically provide adequate energy and nutrients for an athlete.

A) nutrient-dense foods and sports beverages 
B) nutrient-dense foods and protein powders 
C) nutrient-dense foods 
D) nutrient-dense foods, protein powders, and vitamin and mineral supplements 
E) nutrient-dense foods, protein powders, and sports beverages

Question 47

Two cups of a typical sports drink have approximately ____ calories.

A) 5-10 
B) 10-50 
C) 50-100 
D) 100-200 
E) 200-400

Question 48

All of the following are situation where a sports beverage may be a better choice over water except 

A) the athlete is trying to gain weight. 
B) the athlete does not drink much water because he/she does not like the taste. 
C) the athlete is competing for over 1 hour. 
D) the athlete is trying to avoid taking in excess calories. 
E) the athlete wants to carbohydrate load.

Question 49

An individual is at risk of collapsing if ____percent of body weight is due to water loss.

A) 2 
B) 7 
C) 15 
D) 25 
E) 33

Question 50

All of the following reasons that alcohol should not be used to rehydrate the body except 

A) it has a diuretic effect. 
B) it inhibits glycogen breakdown. 
C) it slows reaction time. 
D) it impairs the body's ability to regulate temperature. 
E) it can lead to sports-related injuries.

Question 51

Heat stroke shares all of the following symptoms with hypothermia except _______.

A) mental changes 
B) confusion 
C) loss of consciousness 
D) clumsiness 
E) slow heart rate

Question 52

Energy drinks are not recommended to be used as fluid replacement because they contain _______.

A) carbonation 
B) excessive amount of vitamins 
C) alcohol 
D) enhanced water 
E) caffeine

Question 53

John is a marathon runner training for his next competition.He normally weighs 185 pounds,and he admits to forgetting to hydrate adequately during long training runs.What weight suggests John is very close to becoming dehydrated? 

A) 173 
B) 176 
C) 179.5 
D) 181.5 
E) 183

Question 54

Which of the following is a correct statement about athletes and hydration? 

A) Untrained or beginner athletes lose greater amounts of electrolytes. 
B) Sports drinks that contain sodium polymers can more quickly replace sodium losses from severe sweating. 
C) The sodium lost through heavy sweating can be easily replaced by consuming any of the common sports drinks. 
D) Hyponatremia is more likely to develop when water intake during intense exercise in hot weather is withheld and salted snacks are consumed. 
E) Salt tablets can aid in rehydration to enhance performance.

Question 55

What is an easy way to quickly estimate water loss and fluid needs following physical activity? 

A) Multiply body weight (kg) by 1 percent to determine liters of water loss 
B) Multiply duration of activity (min) by body weight (kg) to determine mL of water loss 
C) Subtract air temperature (°F) from body weight (lbs) and then multiply by 5 to determine mL of water loss 
D) Take the difference in body weight (lbs) before and after the event and multiply by 2 to determine cups of water loss 
E) Take the difference in body weight (lbs) before and after the event and divide by the relative humidity.

Question 56

The best way to stay adequately hydrated and prevent hydration in an active individual is to 

A) hydrate before, during, and after activity. 
B) consume a fluid with carbohydrates during activity. 
C) limit fluid intake in the days prior to activity for maximum absorption. 
D) drink two cups of fluid every 15 minutes. 
E) consume fluid with electrolytes.

Question 57

By routing blood supply through ________,sweat evaporates which cools the skin and underlying blood.

A) blood vessels near the kidneys 
B) arteries in the cooler extremities of the body 
C) capillaries just under the skin 
D) deep veins in the cooler areas of the body 
E) blood vessels surrounding the lungs

Question 58

An athlete's first sign of dehydration is typically ______ 

A) fatigue. 
B) dizziness. 
C) intense thirst. 
D) intense sweating. 
E) mental confusion.

Question 59

A sudden cessation of sweating in a person engaged in outdoor sports activities may be a sign of 

A) heat stroke. 
B) dehydration. 
C) hypothermia. 
D) exertional distress. 
E) heat stress.

Question 60

The body's need for _____ surpasses the need for any other nutrient.

A) iron 
B) water 
C) glucose 
D) glycogen 
E) sodium

Question 61

A condition signaled by low hemoglobin in the blood that is associated with the early stages of sports training or other strenuous activity but typically does not require the use of iron supplementation is called ______.

Question 62

Supplementation of _______ may enhance performance of weight lifters and sprinters,but the safety of large doses and long-term use has not been confirmed.

A) caffeine 
B) carnitine 
C) creatine 
D) steroids 
E) human growth hormone

Question 63

All of the following are effects of caffeine when taken to enhance endurance or performance except 

A) may enhance alertness. 
B) reduced perception of fatigue. 
C) raise blood pH to counteract the buildup of lactate. 
D) improve concentration. 
E) acts as a stimulant in the body.

Question 64

Walking at a pace of 4.0 mph that requires some increase in breathing and heart rate would be classified as a _______-intensity activity.

Question 65

A substance or treatment that purportedly improves athletic performance above and beyond what is possible through training is called a(n)________.

Question 66

___________ builds and maintains muscle mass,strength,power,and endurance,as well as maintains bone mass and enhances psychological well-being.

Question 67

Which food would be an ideal pregame food? 

A) Black beans 
B) Steak 
C) Pasta 
D) Cheese 
E) Ice cream

Question 68

The muscle cells call upon the _____________ after the first 10 seconds or so of intense activity as energy from the phosphagen system diminishes.

Question 69

____________________ is the principle of training that states for a body system to improve it must be worked at frequencies,durations,or intensities that increase by increments.

Question 70

All of the following are supplements that dangerous to health and are banned by most professional sports organizations except 

A) HMB. 
B) anabolic steroids. 
C) hGH. 
D) DHEA. 
E) androstenedione.

Question 71

Ready-to-eat-or-drink supplements can be ideal when 

A) the athlete only has 30 minutes before competition. 
B) the athlete can't eat solid food due to a nervous stomach. 
C) the athlete wants a meal that provides "complete nutrition." 
D) substituted for regular meals. 
E) the athlete wants a low-carbohydrate pregame meal.

Question 72

The length of time that a person can remain active with an elevated heart rate defines the person's _____________.

Question 73

Though some may experience unpleasant side effects,all of the following supplements have some demonstrated research findings that they may perform to some extent as claimed except 

A) carnitine. 
B) dietary nitrate. 
C) sodium bicarbonate. 
D) creatine. 
E) beta-alanine.

Question 74

All of the following are features of an ideal pregame meal except 

A) high-protein, providing 30 kcal per kg body weight. 
B) vegetable and fruit juices, providing 100-200 kcal. 
C) high-carbohydrate, low-fiber, and low-fat providing 300-800 kcal. 
D) high-fiber, providing 200-300 kcal and liberal amounts of fluid. 
E) bulky, fiber-rich foods providing at least 800 kcal.

Question 75

____________________ is a nonessential amino acid that has been shown to raise the concentration of muscle carnosine,which enhances the muscles' buffering capacity.

Question 76

______ is an ergogenic aids that increases the risk for acromegaly.

A) HMB 
B) Creatine 
C) Octacosanol 
D) Growth hormone 
E) DHEA

Question 77

Which of the following is not a correct statement about ergogenic aids? 

A) Some supplements may be contaminated with illegal substances not listed on the label. 
B) The majority of ergogenic aids have research findings that support claims made on label. 
C) When performance does improve after use of an ergogenic aid, the improvement is often due to the placebo effect. 
D) Ergogenic ads may feature references to scientific journals to give the illusion of endorsement. 
E) Some ergogenic aids may have little health effect on the body, while others may increase harm or put one at increased risk of death.

Question 78

_________ is a postexercise snack that has been shows to increase muscle glycogen stores and protein synthesis.

A) Almonds 
B) Bananas 
C) Cheese 
D) Chocolate milk 
E) Whole-grain tortillas

Question 79

Training the muscles to store as much glycogen as they can while also supplying the dietary glucose to enable them to do so is a technique referred to as ________.

Question 80

The muscles rely on the ________________ to provide ATP for muscle contraction to meet the more prolonged demands of sustained activity.