Deck 10: Nutrition: Fitness and Sports

Question 1

Aerobic glucose breakdown provides most of the energy for sports activities lasting

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

Answer 1

D

Question 2

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

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

Answer 2

B

Question 3

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

Answer 3

A

Question 4

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) Amino acids may supply up to 15% of energy needs.

Question 5

Bart is a wrestler. His weight is regularly higher than the weight class in which he would like to wrestle. 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 6

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

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

Question 7

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 8

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 9

Neil is a football player. We can tell whether he is getting enough calories 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 10

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 11

Which of the following supplies energy for quick bursts of intense activity lasting up to 10 seconds?

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

Question 12

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 13

To help maintain adequate glycogen stores, 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 14

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 15

Anaerobic glucose breakdown provides most of the energy for sports activities lasting

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

Question 16

A meal representative of what an endurance athlete should eat 2 to 4 hours before 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 17

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 18

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 tapering the intensity of workouts while increasing carbohydrate intake for several days before a competition.
D) does not increase glycogen stores to any significant degree.

Question 19

Which of the following is true about fatty acid usage for energy?

A) Energy is released from fatty acids anaerobically.
B) Energy is released from fatty acids in a process called lipogenesis.
C) Gram for gram, fatty acids provide more than twice as much energy as glucose.
D) Fatty acids are useful for intense exercise.

Question 20

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 21

Which of the following is true about the protein intake for 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 22

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

A) Most athletes do not consume enough vitamin B-6.
B) Most athletes should take supplemental iron to enhance aerobic capacity.
C) Most athletes should take supplemental antioxidants to reduce muscle damage during intense workouts.
D) Most athletes tend to consume ample vitamins and minerals if they meet their calorie needs.

Question 23

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

A) stunting growth in teenage athletes.
B) cardiovascular disease.
C) loss of muscle mass.
D) extreme mood swings.

Question 24

The FITT Principle describes

A) the benefits of incorporating regular, moderate physical activity into one's lifestyle.
B) a method of determining the intensity of exercise.
C) the aspects to consider when designing a sound fitness program.
D) the fluid needs of athletes before, during, and after a workout.

Question 25

Which of the following does NOT have a proven ergogenic effect according to your text?

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

Question 26

For every pound lost during a workout, ______ cup(s) of water should be consumed during or after exercise.

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

Question 27

Which of the following food combinations, eaten 2 to 4 hours before a long-distance cycling event, would maximize glycogen stores without causing gastrointestinal distress?

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

Question 28

A free-weight workout that includes 8 to 10 different exercises performed for many repetitions with low resistance is designed mainly to enhance

A) muscular endurance.
B) muscular power.
C) range of motion.
D) muscular strength.

Question 29

Joe loses 4 pounds of fluid by sweating during a vigorous basketball game. How many cups of fluid are needed to replenish this loss?

A) 2 cups
B) 5 cups
C) 10 cups
D) 20 cups

Question 30

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 31

A 121-pound woman is attempting to be a bodybuilder so she would like to gain large quantities of muscle mass. According to sports nutrition experts, her daily protein intake should be how many grams?

A) 32 to 59
B) 66 to 83
C) 82 to 93
D) 44 to 81

Question 32

According to sports nutrition experts, the daily protein intake for 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 33

Which of the following ergogenic aids may cause anxiety and insomnia?

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

Question 34

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 35

If a woman athlete is not menstruating regularly, she should do all of 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 36

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

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

Question 37

The best way to determine how much fluid to consume after a workout is to

A) weigh yourself before and after the workout.
B) rely on thirst.
C) check the label of a sports drink.
D) ask a personal trainer.

Question 38

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 39

The use of sports drinks is critical for activities lasting

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

Question 40

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

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

Question 41

Triathletes and marathoners may need up to ______ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue.

A) 5
B) 10
C) 15
D) 20

Question 42

Match the following terms with the descriptions below.

Question 43

Match the following terms with the descriptions below.

Question 44

Match the following elements of a fitness program with the descriptions below.

Question 45

During his wrestling workout, Damon loses about 4 pounds. He should consume ______ of water during or after his workout.

A) 4 to 8 cups
B) 8 to 12 cups
C) 1 gallon or more
D) 12 to 16 cups

Question 46

A fitness program that includes 30 minutes of jogging at 6 miles per hour on 5 days per week is primarily designed to improve

A) balance.
B) flexibility.
C) muscular fitness.
D) aerobic fitness.

Question 47

Match the following terms with the descriptions below.

Question 48

The best way to determine if an athlete is consuming adequate kilocalories is to

A) evaluate the color of urine.
B) track changes in weight over time.
C) measure serum triglycerides.
D) compare dietary intake to calculated EER.

Question 49

The process of manipulating the macronutrient content of the diet during athletic training to enhance the cells' ability to use fat for fuel is called

A) carbohydrate loading.
B) fat adaptation.
C) lipid loading.
D) insulin manipulation.

Question 50

For a pre-event meal, foods such as bagels, muffins, and bread should be eaten ______ before an endurance event.

A) 1 hour
B) 2 to 4 hours
C) 30 minutes
D) 4 or more hours

Question 51

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%.

A) amino acids
B) thiamin
C) glucose
D) fatty acids

Question 52

The desired goal of blood doping is to

A) prevent blood clots.
B) alleviate hemochromatosis.
C) enhance immune function.
D) enhance aerobic capacity.

Question 53

To promote gains in muscle mass, a strength-trained athlete could consume _____ within the first 1 or 2 hours after a weight-lifting workout.

A) 1 bag of microwave popcorn.
B) 1 large bagel with 2 tablespoons of cream cheese.
C) 2 cups of plain yogurt with 1 cup of fresh blueberries.
D) 4 ounces of sirloin steak.

Question 54

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

A) breakdown of amino acids.
B) aerobic glucose breakdown.
C) anaerobic glucose breakdown.
D) breakdown of fatty acids.

Question 55

Maxine Miles runs a 10-kilometer race in marathon in 40 minutes. Most of the ATP for this activity is supplied by

A) aerobic glucose breakdown.
B) breakdown of fatty acids.
C) breakdown of amino acids.
D) anaerobic glucose breakdown.

Question 56

All of the following are true about sports drinks EXCEPT

A) they inhibit performance during short-duration activities.
B) they replenish electrolytes.
C) they replenish fluids.
D) their flavor encourages athletes to drink.

Question 57

Don is attempting to build muscle mass for his first body-building competition. According to sports nutrition experts, he should be eating _______________ grams per kilogram of body weight of protein per day.

A) 1.5 to 1.7
B) 2.0 or more
C) 1.0 to 1.2
D) 0.8 to 1.0

Question 58

A good sports drink contains

A) electrolyte minerals.
B) at least 10% carbohydrate.
C) caffeine.
D) branched-chain amino acids.