Deck 15: Fitness: Physical Activity, Nutrients, and Body Adaptations

Question 1

Which of these measurements refers to the volume of blood ejected by the heart each minute?

A) VO₂ max
B) one-half VO₂ max
C) cardiac output
D) stroke volume

Answer 1

C

Question 2

How do participants in a regular program of physical fitness compared with sedentary populations?

A) They have lower bone density.
B) They have higher blood pressure.
C) They have higher resting pulse rate.
D) They have lower blood cholesterol.

Answer 2

D

Question 3

Which of the following best exemplifies an activity that promotes flexibility?

A) yoga
B) pilates
C) weight lifting
D) jumping rope

Answer 3

A

Question 4

Which of the following is a direct result of cardiorespiratory conditioning?

A) increased flexibility
B) increased resting pulse
C) increased breathing efficiency
D) decreased blood volume and oxygen delivery

Question 5

Women who engage in regular physical activity have a reduced risk of gallbladder disease. Which of the following factors may, in part, account for the reduced risk?

A) increased sphincter tone
B) reduction of blood lipids
C) alteration of hormonal profile
D) increased strength of the gastrointestinal musculature

Question 6

Which of the following is consistent with the physical activity recommendations for moderate to vigorous exercise?

A) The minimum daily amount is 10 minutes.
B) The minimum time for an effective bout is 10 minutes.
C) The minimum daily amount is 120 minutes.
D) The minimum time for an effective bout is 60 minutes.

Question 7

For maximum benefits, cardiorespiratory endurance activities should be sustained for at least how long?

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

Question 8

Which of the following terms refers to the increase in muscle size in response to training?

A) swelling
B) hypertrophy
C) mesomorphy
D) engorgement

Question 9

How can athletes safely add muscle tissue?

A) By tripling protein intake
B) By taking hormones duplicating those of puberty
C) By repeatedly making muscles work harder
D) decreasing intake of carbohydrates and relying on protein for muscle fuel

Question 10

Which of the following terms refers to the effect of regular exercise on heart and lung function?

A) circulatory fitness
B) myocardiopulmonary strengthening
C) cardiopulmonary adaptation
D) cardiorespiratory conditioning

Question 11

What percentage of Canadian adults are physically inactive?

A) 5 percent
B) 20 percent
C) 35 percent
D) 50 percent

Question 12

Which of the following is categorized as a fitness strength activity?

A) pilates
B) tennis
C) cycling
D) kickboxing

Question 13

Which of the following defines muscle atrophy?

A) loss of muscle size and strength
B) muscle cramps arising from insufficient warm-up
C) muscle spasms resulting from too-rapid progressive overloading
D) alterations in heart muscle contractions when first initiating a fitness program

Question 14

Which of the following distinguishes exercise from other physical activities?

A) Exercise involve mandatory body movement,
B) Exercise does not involve enhanced energy expenditure
C) Exercise involves muscle contractions.
D) Exercise involves structured, planned, repetitive movements.

Question 15

Which of the following elements of training is part of the progressive overload principle?

A) frequency only
B) frequency and intensity only
C) frequency, intensity and flexibility
D) frequency, intensity and duration

Question 16

Which of the following best defines the term fitness?

A) the ability of the body to resist stress
B) the ability to maintain a normal body composition
C) the ability of the body to remain free of injury while performing strenuous physical tasks
D) the ability to meet normal physical demands within available energy reserves

Question 17

Which of the following factors are ALL components of fitness?

A) flexibility, strength and bone fragility
B) flexibility, bone fragility and cardiovascular endurance
C) flexibility, cardiovascular endurance, and strength
D) flexibility, bone fragility and cardiovascular endurance

Question 18

A person who achieves cardiorespiratory conditioning may alter resting pulse rate by about how much?

A) -20 beats/min
B) -10 beats/min
C) +10 beats/min
D) +20 beats/min

Question 19

Which of the following rates of moderately intense exercise in the minimum needed to achieve substantial health benefits?

A) 10 minutes/day
B) 20 minutes/day
C) 150 minutes/week
D) 300 minutes/week

Question 20

How long should the exercise warm-up and cool-down periods last?

A) 1-2 minutes each
B) 5-10 minutes each
C) 15 minutes each
D) 2 minutes warm-up and 4 minutes cool-down

Question 21

When a person suddenly begins sprinting, about how long will it take to exhaust the muscles' supply of creatine phosphate?

A) 1 second
B) 10 seconds
C) 1 minute
D) 10 minutes

Question 22

In weight training, muscle endurance can best be increased by which of the following types of activity?

A) a low number of repetitions with heavy weight
B) a low number of repetitions with lighter weight
C) a high number of repetitions with heavy weight
D) a high number of repetitions with lighter weight

Question 23

Which of the following is the usual fate of muscle glycogen during exercise?

A) utilized as a fuel within the muscle cells only
B) released into the bloodstream to provide fuel for brain cells
C) released into the bloodstream to replenish liver glycogen
D) utilized to support lung and heart function

Question 24

Pat has gained about 10 kilograms (kg) n the past 5 years and has come to you for help with a diet and exercise regimen. In order to promote optimal fat loss through exercise, in which of the following activities should Pat participate?

A) wearing an electrical impulse belt throughout the day
B) low- to moderate-intensity aerobic exercise like hiking
C) high-intensity aerobic activity like cycling, swimming, or running
D) very high-intensity anaerobic activity like 400 metre un at maximal speed

Question 25

Which of the following substances increases in muscles during intense exercise?

A) ATP
B) lactate
C) glycogen
D) phosphocreatine

Question 26

Which of the following substances would tend to accumulate in a tissue deprived of an oxygen supply during exercise?

A) ATP
B) lactate
C) glucose-1-phosphate
D) TCA cycle intermediates

Question 27

Which of these dietary nutrients are most effective at raising muscle glycogen concentrations?

A) fats
B) proteins
C) carbohydrates
D) alcohol

Question 28

In the average person, the amount of stored glycogen represents how much energy?

A) 500 kcal
B) 1000 kcal
C) 2000 kcal
D) 4000 kcal

Question 29

Joe arrives at the bus stop as his bus is pulling away and has to race for two 50m blocks to catch it at the next stop. Although he feels tired, which of the following high-energy muscle compounds did he rely on for quick energy?

A) fat
B) lactate
C) creatine phosphate
D) adenosine diphosphate

Question 30

In weight training, muscle strength can best be increased by which of the following types of activity?

A) a low number of repetitions with heavy weight
B) a low number of repetitions with lighter weight
C) a high number of repetitions with heavy weight
D) a high number of repetitions with lighter weight

Question 31

Which of these high-energy compounds acts as a reservoir of energy to replenish ATP during high intensity activity of short duration?

A) glycerol
B) glycogen
C) fatty acids
D) creatine phosphate

Question 32

Which is of these is the predominant fuel used by muscle cells during low- or moderate-intensity activity?

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

Question 33

If muscle work is anaerobic, which of the following CANNOT serve as fuel?

A) fat
B) protein
C) carbohydrate
D) creatine phosphate

Question 34

Which of these substances contains chemical energy that is available instantly for muscle contraction?

A) ATP
B) NAD
C) glucose
D) gatty acids

Question 35

During physical performance, what is the role of creatine phosphate?

A) removal of lactic acid
B) transfer of energy to make ATP
C) removal of nitrogen waste products
D) transfer of phosphate to muscle fibre

Question 36

If a person's maximum heart rate is 220 beats/minute, what is the safe maximum heart rate during vigorous exercise?

A) 110 beats/min
B) 142 beats/min
C) 165 beats/min
D) 198 beats/min

Question 37

Which of the following activities reduces the amount of stored es glycogen at the highest rate?

A) sleeping
B) studying
C) walking
D) 400-metre run

Question 38

Which of the following measurements is a person's "VO₂ max"?

A) maximum velocity on a treadmill test
B) maximum rate of oxygen consumption
C) maximum intake of oxygen while at rest
D) maximum intake of air at 70 percent physical exhaustion

Question 39

Which of the following diets promotes superior physical endurance in athletes?

A) high-fat diet
B) high-protein diet
C) high-carbohydrate diet
D) normal mixed diet with vitamin supplements

Question 40

Which of the following is least likely to affect the size of the body's glycogen stores?

A) energy content of the diet
B) fat content of the diet
C) mineral content of the diet
D) carbohydrate content of the diet

Question 41

For optimal performance of endurance athletes, sports nutritionists recommend approximately how much dietary fat as a percent of total energy?

A) 5-10 percent
B) 10-15 percent
C) 20-35 percent
D) 35-45 percent

Question 42

Typically, during the first 20 minutes of moderate exercise, the body uses available glycogen in about which of the follow percentages?

A) 20 percent
B) 40 percent
C) 60 percent
D) 80 percent

Question 43

Which of the following is associated with muscles using their maximum amount of energy from fat?

A) breathing is easy
B) training regimen is optimal
C) balanced diets were ingested
D) high-glycemic index foods were ingested

Question 44

Which of the following best distinguishes conditioned muscles from unconditioned muscles?

A) conditioned muscles can store more glycogen.
B) conditioned muscles are more efficient at converting fat to glucose.
C) conditioned muscles rely more on protein breakdown to provide glucose.
D) conditioned muscles rely less on fat breakdown and more on glucose oxidation for energy.

Question 45

How much time spent in vigorous activity is usually needed to deplete glycogen reserves?

A) 1 hour
B) 2 hours
C) 3 hours
D) 4 hours

Question 46

Which of the following walking speeds is considered a moderate rate of exercise?

A) 14-16 km per hour
B) 10-12km per hour
C) 5-7 km per hour
D) 2-3 km per hour

Question 47

Which of the following describes a characteristic of fat use during physical activity?

A) Upon commencing an activity, blood fatty acids rise to provide an immediate source of fuel.
B) Fat that is present within the muscle fibre represents the primary source of energy for that muscle.
C) Athletes who consume a high-fat, low-carbohydrate diet for even 1 day are at risk for depleting their glycogen reserves quickly.
D) After consumption of a high-fat diet for at least 2 weeks, physical activities are performed as efficiently as from intake of a high-carbohydrate diet.

Question 48

In the immediate post-exercise period, what type of diet enhances muscle protein synthesis?

A) protein alone
B) carbohydrate alone
C) carbohydrate plus fat
D) carbohydrate plus protein

Question 49

What is the name of the biochemical pathway that converts lactate to glucose?

A) Cori cycle
B) Krebs cycle
C) beta-oxidation
D) reverse glycolysis

Question 50

Which of the following substances is a common product of anaerobic metabolism?

A) lactate
B) phytate
C) phosphoric acid
D) hydrochloric acid

Question 51

What cellular organelles are responsible for producing ATP aerobically?

A) ribosomes
B) Golgi bodies
C) mitochondria
D) cell membranes

Question 52

Which of these descriptions best characterizes the Cori cycle?

A) a process in the liver that regenerates glucose from lactate released by muscles
B) a sequence of coordinated muscle contractions of slow-twitch and fast-twitch fibres
C) an exercise machine that allows development of both aerobic and anaerobic capacities
D) a group of enzymatic reactions that accelerate muscle glycogen repletion in trained athletes

Question 53

When a marathon runner experiences the phenomenon known as "hitting the wall," which of these nutrients is most likely depleted?

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

Question 54

Which of the following is an effect of exercise on protein metabolism?

A) Protein synthesis is inhibited during exercise.
B) Protein use as a fuel is lowest in endurance athletes.
C) Body protein synthesis rates decline about 30 percent for several hours after physical activity.
D) Protein synthesis is increased slightly during exercise but thereafter diminishes by a like amount to remain in balance.

Question 55

Which of the following is a characteristic of the rate of glycogen synthesis after a bout of strenuous training?

A) It is maximal beginning 2 hours after training.
B) It proceeds at an even pace over the next 24 hours.
C) It slows two hours after training by almost 50 percent..
D) It steadily increases over the four hours following training.

Question 56

During a physical activity, what hormone signals the fat cells to begin releasing their fatty acids?

A) leptin
B) glucagon
C) epinephrine
D) neuropeptide-Y

Question 57

Which of the following describes fat utilization during physical activity?

A) Fat that is stored closest to the exercising muscle is oxidized first.
B) Fat represents the major fuel source during sustained, moderate activity.
C) Fat oxidization makes more of a contribution as the intensity of the exercise increases.
D) Fat is burned in higher quantities during short, high-intensity exercises than prolonged, low-intensity exercises.

Question 58

Which of the following promotes the most rapid repletion of glycogen stores after physical activity?

A) mixed meal taken within 30 minutes
B) mixed meal taken within 4 hours
C) high-carbohydrate meal taken within 15 minutes
D) high-carbohydrate meal taken within 2½ hours

Question 59

Which of the following is an effect of physical fitness on fat metabolism?

A) Fatty acid release from adipose cells directly into muscle cells becomes more efficient.
B) Fatty acid concentrations in the blood rise significantly after the first 20 minutes of physical activity.
C) Fatty acid energy release requires less oxygen on a per-kcalorie basis than does the use of glucose.
D) Fat utilization slows down and liver glucose release rises in response to adaptation of the body's hormonal profile.

Question 60

Glycogen repletion following a bout of strenuous training is increased most by foods high in which macronutrient?

A) protein
B) low glycemic index carbohydrate
C) high glycemic index carbohydrate
D) fat

Question 61

How do the dietary iron needs of female athletes differ from female non-athletes?

A) Due to the absence of menstruation, n eeds of most female athletes are lower than non-athletes.
B) Due to the demands of activity and small losses in sweat, the needs of female athletes are slightly higher than non-athletes.
C) Due to high losses of iron in sweat, needs of female athletes are 2 - 3 times higher than non-athletes.
D) Due to sports anemia, affected female athletes require more iron than non-athletes.

Question 62

Which of these nutrients is important in the transport of oxygen in blood and in muscle tissue and in energy transformation reactions?

A) iron
B) calcium
C) thiamine
D) vitamin C

Question 63

According to several recognized health organizations, about how many grams of protein per day are recommended for a 50 kg, female marathon runner?

A) 40-45 g
B) 50-64 g
C) 60-70 g
D) 120-154 g

Question 64

Which of the following best represents current knowledge of the role of vitamin and mineral supplements in physical performance?

A) When taken right before an event, vitamin and mineral supplements benefit performance.
B) Moderate amounts of vitamins and mineral supplements improve the performance of most elite athletes.
C) Except perhaps for iron, vitamin and mineral supplements are needed in high amounts to meet the needs of athletes exposed to hot and humid weather conditions.
D) Except perhaps for iron, vitamin and mineral supplements are not recommended.

Question 65

Which of the following describes the dietary recommendations for competitive athletes?

A) The need for protein per kilogram body weight is higher in female athletes than in male athletes.
B) The need for protein is best met by increasing the level to 20-25 percent of total energy content of the diet.
C) The need for protein in weight lifters and marathon runners may be up to 50-100 percent higher than the RDA.
D) The need for protein in most athletes generally could not be met from diets meeting energy requirements but providing only 10 percent of the energy as protein.

Question 66

The body's use of protein is increased in which of the following situations??

A) when the percent energy from carbohydrates versus fat is increased.
B) whan a bodybuilder's degree of training increases over time
C) when sedentary individuals embark on a bodybuilding program
D) when total dietary energy levels are high

Question 67

Why should iron supplements NOT be used to treat sports anemia?

A) People who are suffering from sports anemia do not have a deficiency of dietary iron.
B) Sports anemia is most likely the result of folate deficiency.
C) The iron will interfere with creatine phosphate synthesis.
D) The iron will not be absorbed well because of the intense workouts.

Question 68

For female endurance athletes, about how much more protein above the RDA is recommended by recognized health organizations?

A) 10-20 percent
B) 25-35 percent
C) 50-75 percent
D) 100-150 percent

Question 69

How does sports anemia differ from iron-deficiency anemia?

A) Sports anemia is associated with normal hemoglobin whereas iron deficiency anemia is associated with low hemoglobin.
B) Sports anemia is not responsive to iron supplements whereas iron deficiency anemia is effectively treated by supplemental iron.
C) Sports anemia is due primarily to blood loss associated with injury whereas iron deficiency anemia is mainly due to dietary insufficiency.
D) Sports anemia is due primarily to increased iron loss via perspiration whereas iron deficiency anemia is due primarily to dietary insufficiency.

Question 70

Which amount of body water loss will produce a noticeable effect on performance?

A) 2 percent of body weight
B) 5 percent of body weight
C) 10 percent of body weight
D) 12 percent of body weight

Question 71

Your friend Bob, who engages in endurance exercise throughout the week, is concerned that his protein intake is inadequate and asks what type of protein supplement he should take. Which of the following should be your response?

A) All high-quality protein drinks are equivalent despite the price differences.
B) The extra protein he needs should be high-quality lean sources of poultry and fish.
C) He most likely already gets more protein from his regular diet than he needs, even for endurance activity.
D) No sports authority organizations recommend protein intakes greater than the RDA for endurance athletes.

Question 72

What is the minimum amount of body water loss that is likely to cause a person to collapse?

A) 2 percent of body weight
B) 7 percent of body weight
C) 15 percent of body weight
D) 25 percent of body weight

Question 73

Which of the following is a characteristic of protein use in physical activity?

A) Protein use in endurance events is less than for strength events.
B) Protein use for energy increases with increased strength training.
C) Protein contributes up to 10 percent of total fuel used during activity, which is similar to the resting state.
D) Protein contributes approximately the same amount to total energy use on high-carbohydrate or high-fat diets.

Question 74

Which of the following is recommended for people who engage in regular high-intensity physical activity?

A) Vitamin E supplements should be taken to protect against exercise-induced oxidative stress.
B) Vitamin E supplements should be avoided as they have no effect against exercise-induced oxidative stress
C) Since some studies find that vitamin E supplements increase oxidative stress, low vitamin E intake is advised.
D) Since research on vitamin E supplements and oxidative stress is conflicting, food but not supplemental vitamin E sources are recommended.

Question 75

Which of the following reflects current research regarding vitamin E supplementation and physical activity?

A) Vitamin E supplementation protects against exercise-induced oxidative stress.
B) Some studies show that vitamin E protects against exercise-induced oxidative stress whereas others show the opposite.
C) Some studies show that vitamin E supplements protect against oxidative stress only in endurance athletes competing outdoors in air-polluted environments.
D) Some studies show that high-dose vitamin E intake improves oxygen consumption (VO₂max) in endurance athletes

Question 76

Which of the following is most commonly the cause of sports anemia?

A) dietary iron-deficiency.
B) decreased red blood cell size.
C) decreased red blood cell number.
D) a temporary adaptive response to training.

Question 77

Which of the following describes the role of protein as a fuel during physical activity?

A) Protein is not a major fuel for physical activity.
B) Protein contributes 30% percent less to total fuel used for physical activity than during rest
C) Protein contributes 30% percent more to total fuel used for physical activity than during rest.
D) Body protein is the dominant fuel for resistance activity but not for endurance activity.

Question 78

According to several recognized health organizations, about how many grams of protein per day are recommended for a 70 -kg, male, strength athlete?

A) 56 g
B) 112 g
C) 140 g
D) 168 g

Question 79

Which of the following is an effect of diet in physical activity?

A) Diets high in fat lead to a fall in amino acid utilization to fuel performance.
B) Diets lacking in carbohydrates lead to increased amino acid utilization to fuel performance.
C) Deficiencies of vitamins have no effect on performance provided that all other nutrients are adequate.
D) Deficiencies of minerals have no effect on performance provided that all other nutrients are adequate.

Question 80

Which of these nutrients needs to be replenished first during endurance physical exercise?

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