Deck 10: Nutrition: Fitness and Spts

Question 1

_______________ can be used as an ergogenic aid to speed lactic acid removal from contracting muscles and prevent early fatigue.

Answer 1

Bicarbonate-loading OR Sodium bicarbonate OR Bicarbonate OR Baking soda

Question 2

Maxine Miles runs a marathon in 2 hours and 40 minutes. Most of the ATP f this activity is supplied by the process of _______________ glucose breakdown.

Answer 2

aerobic

Question 3

Regular ____________ may delay the onset of help treat heart disease, diabetes mellitus, obesity, and high blood pressure.

Answer 3

exercise OR physical activity OR activity

Question 4

Injecting red blood cells into the bloodstream to enhance aerobic capacity is called _______________.

Question 5

Athletes can build muscle glycogen stes by consuming a very-high-carbohydrate diet f several days befe an athletic event while tapering exercise duration. This practice is called ____________.

Question 6

Bill goes on an 8-hour continuous hike. Most of the ATP f this activity will be derived from _______________.

Question 7

An intake of me than approximately _______________ milligrams of caffeine will elicit a urine level of caffeine that would be grounds f disqualification accding to standards set by the International Olympic Committee.

Question 8

Measuring an athlete's amount of ______ can help determine if he she is eating the appropriate number of calies.

Question 9

F a pre-event meal, foods such as bagels, muffins, and bread should be eaten within the range of _______________ hours befe an endurance event.

Question 10

When ATP is produced in muscles from glucose without the use of oxygen, resulting in lactic acid, this is called _______________ glucose breakdown.

Question 11

The goals of an aerobic exercise program are to exercise f a(n) ____________ of 20 to 60 minutes, at a(n) ____________ of 55% to 90% of maximum heart rate, and at a(n) ____________ of 5 days per week.

Question 12

Most of the time, ____________ contribute(s) less than 5% to the body's general energy needs. However, during endurance exercise, it can supply as much as 15%.

Question 13

Adolescent female athletes must be particularly concerned about getting enough of the mineral _______________.

Question 14

Triathletes and marathoners should eat up to _______________ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue.

Question 15

Don is attempting to build muscle mass f his first body-building competition. He weighs 170 pounds. He should be eating within the range of _______________ grams per kilogram of body weight of protein per day.

Question 16

The high energy compound that is generated via carbohydrate, protein, and fat catabolism is _______________.

Question 17

F anyone who exercises regularly, the macronutrient that should make up the majity of total daily calie intake is ____________.

Question 18

_______________ is a maj source of energy f all events lasting up to about 1 minute. This is split in muscle to refm ATP.

Question 19

_______________ is a general term referring to substances that can enhance athletic perfmance.

Question 20

During his wrestling wkout, Damon loses about 4 pounds. He should consume _______________ cups of water during after his wkout.
Athletes should consume 2 - 3 cups of water per pound lost during wkouts. Damon needs 8 - 12 cups of water to replenish his losses.
4 x 2 = 8
4 x 3 = 12

Question 21

Athletes who consume adequate carbohydrates experience all of the following except

A) reduced risk of chronic fatigue.
B) adequate liver glycogen stores.
C) increased body fat.
D) adequate muscle glycogen stores.

Question 22

F aerobic glucose breakdown to take place, two- and three-carbon fragments must enter which cell ganelle to be metabolized into carbon dioxide and water?

A) Nucleus
B) Mitochondrion
C) Golgi body
D) Smooth endoplasmic reticulum

Question 23

Neil is a football player. We can tell whether he is getting enough calies by all the following except

A) determining his body fat level.
B) seeing if his body fat is about 5 percent to 18 percent.
C) monitoring weight changes on a weekly basis.
D) weighing him before and after football practice.

Question 24

Which of the following is true about protein as an energy source?

A) Protein is more important than carbohydrate as an energy source for muscular activity.
B) The use of protein as an energy source is greater for endurance athletes than for those who body build or lift weights.
C) Protein and amino acid supplements are needed as energy sources for weight lifters.
D) Protein is a good energy source, supplying 7 kcal per gram.

Question 25

What is the name of the high-energy compound that cells use directly to fuel other chemical reactions?

A) Adenosine triphosphate
B) Glucose
C) Amino acids
D) Fatty acids

Question 26

Bart is a wrestler. His weight is regularly higher than the weight class he would like to wrestle in. What should he do?

A) Take diuretics to lose weight.
B) Sit in a sauna.
C) Gradually reduce food intake before wrestling season.
D) Restrict fluids before weigh-in.

Question 27

Zelda is a marathon runner. She completes the marathon in 2 hours and 30 minutes. Which of the following is true regarding her fuel use during the marathon?

A) If she runs out of muscle glycogen at the 2-hour mark, she will not feel fatigue.
B) Anaerobic glucose breakdown, using muscle glycogen, will provide most of the ATP for the marathon.
C) Liver glycogen is the preferred fuel during intense muscular activity lasting less than 2 hours.
D) As exercise duration increases beyond 20 to 30 minutes, blood glucose will become increasingly important to spare muscle glycogen, so Zelda will have the ability to sprint across the finish line.

Question 28

Anaerobic glucose breakdown provides most of the energy f spts activities lasting

A) 10 seconds.
B) up to 30 seconds.
C) 30 seconds to 2 minutes.
D) up to 5 minutes.

Question 29

Which of the following is not a benefit of physical fitness?

A) Better sleep habits
B) Less body fat
C) Less muscle mass
D) Lower blood pressure

Question 30

Protein supplies approximately __________ percent of a human's typical energy needs.

A) 0
B) 5
C) 15
D) 25

Question 31

The conversion of glucose to lactic acid is called

A) aerobic glucose breakdown.
B) anaerobic glucose breakdown.
C) aerobic glycogen breakdown.
D) anaerobic glycogen breakdown.

Question 32

A ____________ should contain water f hydration, electrolytes to help retain blood volume, and carbohydrates to provide energy and flav.

Question 33

Which of the following supplies energy f quick bursts of intense activity lasting up to one minute?

A) Phosphocreatine
B) Aerobic glucose breakdown
C) Lactic acid
D) Caffeine

Question 34

To help maintain adequate glycogen stes, an endurance athlete should eat

A) broccoli and cheese soup.
B) bagels and oranges.
C) peanut butter and apples.
D) tuna sandwich and milk.

Question 35

The training effect, in which individuals experience improvements in physical fitness as they continue a regular exercise regimen, is a product of all of the following except

A) increased number of capillaries in muscles.
B) increased production of lactic acid by muscles.
C) increased number of mitochondria in muscle cells.
D) increased muscle triglyceride content.

Question 36

Aerobic glucose breakdown provides most of the energy f spts activities lasting

A) up to 30 seconds.
B) 30 seconds to 1 minute.
C) 1 to 2 minutes.
D) 2 minutes to 4 hours.

Question 37

A meal representative of what an endurance athlete should eat befe an event is

A) steak, eggs, milk, and hash browns.
B) a turkey sandwich, cottage cheese, milk, and a chocolate bar.
C) two scrambled eggs, a bran muffin, an apple, and orange juice.
D) spaghetti with sauce, green beans, and low-fat milk.

Question 38

Bob drinks 6 cups of caffeinated coffee befe his long distance bike race. He does this so fatty acids will be released into the bloodstream in greater than nmal quantities to be used f energy and spare glycogen. Which of the following is true about fatty acid usage f energy?

A) Energy is released from fatty acids anaerobically.
B) Energy is released from fatty acids in a process called lipogenesis.
C) This is not a proven or promoted strategy to enhance performance.
D) Fatty acids are useful for intense exercise.

Question 39

The difference between aerobic and anaerobic glucose breakdown is

A) aerobic glucose breakdown uses amino acids, anaerobic does not.
B) the end product of aerobic glucose breakdown is lactic acid; the end products of anaerobic glucose breakdown are carbon dioxide and water.
C) the end products of aerobic glucose breakdown are carbon dioxide and water; the end product of anaerobic glucose breakdown is lactic acid.
D) anaerobic glucose breakdown uses oxygen, aerobic does not.

Question 40

If an athlete's body fat level is too high, what is the best weight-loss approach?

A) Follow an 800-kilocalorie eating plan.
B) Wear a rubber suit to sweat off extra weight.
C) Eat about 200 to 500 kilocalories less than one's EER per day.
D) Restrict dietary carbohydrates to less than 50% of total calories.

Question 41

All of the following are good practices to keep well hydrated during endurance events except

A) taking salt tablets and drinking plenty of fluid before the workout.
B) drinking freely during the 24 hours before an event.
C) consuming 1.5 to 2 cups of fluid 4 hours prior to the event start.
D) consuming fluid to replace losses during the workout.

Question 42

Which of the following is a good pre-event meal?

A) Bacon, lettuce, and tomato sandwich
B) Milk shake
C) Cheese and sausage pizza
D) Bagel with peanut butter

Question 43

Joe loses 7 pounds during basketball practice. How many cups of water would be adequate to replenish this loss?

A) 5
B) 10
C) 20
D) 30

Question 44

If a woman athlete is not menstruating regularly, she should do all the following except

A) exercise more intensely.
B) increase her calorie intake.
C) get adequate calcium in the diet.
D) have her body fat percentage checked.

Question 45

A pre-event meal should

A) be eaten 1 hour before the event.
B) contain at least 600 kilocalories.
C) be low in fat and fiber, high in carbohydrate, and moderate in protein.
D) be high in fat to prevent hunger.

Question 46

F which of the following activities would carbohydrate loading be warranted?

A) Marathon
B) Weight lifting
C) Football
D) 10-kilometer race

Question 47

Carbohydrate loading

A) involves loading up on carbohydrate-laden foods the day before an endurance event.
B) involves little exercise and a high-carbohydrate diet the first 3 days, followed by heavy exercise and a low-carbohydrate diet right before competition.
C) involves a tapering in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake.
D) does not increase glycogen stores to any significant degree.

Question 48

A well-tolerated exercise f overweight people is

A) basketball.
B) jogging.
C) bicycling.
D) aerobic dance.

Question 49

A physically active lifestyle may reduce the risk of all the following except

A) osteoporosis.
B) skin cancer.
C) heart disease.
D) obesity.

Question 50

The daily protein intake f a muscle-building athlete to maintain current fitness and strength should be _____ grams per kilogram body weight.

A) 0.6 to 0.8
B) 0.8 to 1.0
C) 1.0 to 1.2
D) 1.5 to 1.7

Question 51

F every pound lost during a wkout, ______ cup(s) of water should be consumed during after exercise.

A) 1/2 to 1
B) 1 to 2
C) 2 to 3
D) 3 to 4

Question 52

Which of the following does not have an ergogenic effect accding to your text?

A) Creatine
B) Carnitine
C) Baking soda
D) Caffeine

Question 53

Which of the following supposedly speeds the removal of lactic acid from contracting muscles?

A) Caffeine
B) Growth hormone
C) Phosphate loading
D) Bicarbonate loading

Question 54

A 120-pound woman is attempting to be a bodybuilder so she would like to gain large quantities of muscle mass. Her daily protein intake should be how many grams?

A) 32 to 59
B) 65 to 87
C) 82 to 93
D) 44 to 81

Question 55

Which of the following is true about the protein intake f athletes?

A) Most athletes must take protein supplements to get enough protein.
B) Bodybuilders need more protein than elite endurance athletes.
C) Amino acid supplements are a better way to deliver amino acids because they do not need to be digested.
D) Most athletes eating a variety of foods will easily meet their protein needs.

Question 56

Which of the following is true about the vitamin and mineral intake of athletes?

A) Vitamins have known ergogenic benefits.
B) Minerals have known ergogenic benefits.
C) Athletes tend not to eat enough vitamins and minerals.
D) Most athletes tend to consume ample vitamins and minerals if they meet their calorie needs.

Question 57

Anabolic steroid use may cause all of the following side effects except

A) stunting growth in teenage athletes.
B) cardiovascular disease.
C) body fat loss.
D) "roid rage" (extreme mood swings).

Question 58

A regular physical activity program should include all the following except

A) a warmup.
B) a frequency of 2 times per week.
C) a heart rate of 60 percent to 70 percent of maximum.
D) at least 20 to 30 minutes duration.

Question 59

Which of the following supposedly increases free fatty acids in the blood?

A) Caffeine
B) Growth hormone
C) Phosphate loading
D) Bicarbonate loading

Question 60

The best way to determine how much fluid must be replaced as a result of a wkout is to

A) weigh before and after the workout.
B) rely on thirst.
C) drink various amounts of fluid during the workout and see how much makes you feel best.
D) estimate how much you sweated.

Question 61

All of the following are true about spts drinks except

A) they inhibit performance during short-duration activities.
B) they replenish electrolytes.
C) they replenish fluids.
D) they taste better than water.

Question 62

The use of spts drinks is critical f activities lasting

A) 5 to 60 seconds.
B) 1 to 5 minutes.
C) 30 minutes.
D) 60 to 90 minutes.

Question 63

A good spts drink contains all the following except

A) potassium and sodium.
B) caffeine.
C) glucose.
D) chloride.