Deck 11: Nutrition for Physically-Active Lifestyles

Question 1

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.

Answer 1

C

Question 2

Which of the following activities is generally classified as aerobic?

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

Answer 2

B

Question 3

Which of the following features is a characteristic of a physically fit person?

A)High maximum heart rate
B)Physical endurance
C)Self-esteem
D)Interest in sports

Answer 3

B

Question 4

Including exercise in your daily routine can reduce your risk of ________.

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

Question 5

Physical fitness may be defined as the ability to ________.

A)perform moderate- to vigorous-intensity physical activity for a reasonable amount of time 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 6

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 at least twice a week.

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

Question 7

What is exercise?

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

Question 8

People who exercise regularly can reduce their risk of ________.

A)type 2 diabetes
B)celiac disease
C)megaloblastic anemia
D)cystic fibrosis

Question 9

Which of the following characteristics is not a component of physical fitness?

A)Balance
B)Flexibililty
C)Strength
D)Self-esteem

Question 10

Matthew is a healthy 25-year-old man who lifts weights to strengthen his muscles and exercises vigorously to improve his endurance.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)150
B)100
C)200
D)75

Question 11

Monroe is a healthy 55-year-old man who performs moderate-intensity physical activities and muscle strengthening exercises to stay fit.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)75
B)150
C)100
D)200

Question 12

Which of the following features is a characteristic of a physically fit person?

A)Interest in sports
B)Self-esteem
C)Strength
D)High maximum heart rate

Question 13

Which of the following features is a characteristic of a physically fit person?

A)Self-esteem
B)High maximum heart rate
C)Flexibility
D)Interest in sports

Question 14

Including exercise in your daily routine can reduce your risk of ________.

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

Question 15

People who exercise regularly can reduce their risk of ________.

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

Question 16

People who exercise regularly can reduce their risk of ________.

A)megaloblastic anemia
B)phenylketonuria
C)hypertension
D)type 1 diabetes

Question 17

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.

Question 18

Including exercise in your daily routine can reduce your risk of ________.

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

Question 19

By performing exercise regularly,people can reduce their risk of ________.

A)cardiovascular disease
B)hemochromatosis
C)pernicious anemia
D)beriberi

Question 20

Which of the following activities is generally classified as aerobic?

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

Question 21

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

A)129 to 159 bpm
B)138 to 167 bpm
C)65 to 99 bpm
D)133 to 162 bpm

Question 22

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)Static stretching
C)Push-ups
D)Stair stepping

Question 23

Which of the following statements is true?

A)Walking,bowling and playing golf are forms of vigorous-intensity physical activity.
B)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.
C)Low-intensity,unstructured physical activities include rapid walking,lunges,and squats.
D)Aerobic exercise involves rhythmic,sustained contractions of large muscle groups.

Question 24

Cells release much of the energy stored in macronutrients as ________.

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

Question 25

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

A)88 to 128 bpm
B)94 to 132 bpm
C)115 to 156 bpm
D)132 to 160 bpm

Question 26

Which of the following activities is generally classified as aerobic?

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

Question 27

Hugh is a healthy man who is 42 years of age.Using this information,calculate his approximate target heart rate zone for vigorous-intensity physical activity.

A)137 to 166 bpm
B)165 to 213 bpm
C)125 to 151 bpm
D)153 to 180 bpm

Question 28

____ is a form of vigorous physical activity.

A)Strength training
B)Static stretching
C)Swimming laps
D)Mowing the lawn

Question 29

Which of the following physical activities is not aerobic?

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

Question 30

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

Question 31

____ is a form of vigorous physical activity.

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

Question 32

Hector is a healthy man who is 28 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)129 to 159 bpm
B)101 to 141 bpm
C)139 to 168 bpm
D)96 to 134 bpm

Question 33

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

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

Question 34

Harry is a healthy man who is 55 years of age.Using this information,calculate his approximate target heart rate zone for moderate-intensity physical activity.

A)122 to 174 bpm
B)83 to 116 bpm
C)95 to 133 bpm
D)115 to 161 bpm

Question 35

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)Cycling
C)Stair stepping
D)Push-ups

Question 36

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

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

Question 37

Which of the following statements is true?

A)In general,television watching is classified as a moderate-intensity physical activity.
B)Measuring your pulse during exercise is not an effective way of predicting the activity's intensity.
C)Weight lifting and other resistance exercises can increase bone mass.
D)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.

Question 38

Jerome's weekly exercise program includes stair stepping,static stretching,cycling,and biceps muscle curls.Which of these activities is generally classified as a strength (resistance)exercise?

A)Cycling
B)Static stretching
C)Stair stepping
D)Biceps muscle curls

Question 39

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

A)72 to 115 bpm
B)136 to 165 bpm
C)97 to 136 bpm
D)110 to 134 bpm

Question 40

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

A)Static stretching
B)Cycling
C)Stair stepping
D)Squats

Question 41

____ can be metabolized for ATP production.

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

Question 42

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

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

Question 43

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

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

Question 44

Under anaerobic conditions,muscle cells convert pyruvate to _________.

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

Question 45

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

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

Question 46

Which of the following statements is true?

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

Question 47

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

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

Question 48

Which of the following physical activities metabolizes the most fat?

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

Question 49

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

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

Question 50

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

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

Question 51

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

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

Question 52

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

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

Question 53

Which of the following physical activities metabolizes the most carbohydrate?

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

Question 54

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 55

____ can be metabolized for ATP production.

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

Question 56

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

A)Glucose
B)Triglycerides
C)Amino acids
D)Riboflavin

Question 57

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 58

_____ form when muscle cells convert lactic acid to lactate.

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

Question 59

Which of the following statements is true?

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

Question 60

Which of the following statements is true?

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

Question 61

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

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

Question 62

Jordan is a competitive endurance 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.According to expert recommendations,he should consume _____ grams of carbohydrate daily while in training.

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

Question 63

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

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

Question 64

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

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

Question 65

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)2700
B)3700
C)4700
D)5700

Question 66

Tatiana is a competitive endurance athlete who weighs 70 kg.She would like to plan a nutritionally balanced diet that provides enough carbohydrate to maintain her weight and glycogen stores for the 1 to 3 hours per day of training that she undergoes to prepare for events.According to expert recommendations,she should consume _____ grams of carbohydrate daily while training.

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

Question 67

Curtis is a competitive endurance 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 the 1 to 3 hours that he spends while training daily.According to expert recommendations,he should consume _____ grams of carbohydrate daily while in training.

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

Question 68

Hank is a competitive endurance 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 the 1 to 3 hours a day that he spends while in training.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

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

Question 69

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)Registered dietitian nutritionists generally recommend very-low-fat diets for healthy athletes.

Question 70

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

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

Question 71

Shana is a competitive endurance 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 days in which she spends 1 to 3 hours training for events.According to expert recommendations,she should consume approximately _____ grams of carbohydrate daily while training.

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

Question 72

Alex is a competitive endurance 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.According to expert recommendations,he should consume _____ grams of carbohydrate daily while in training.

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

Question 73

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)4000
B)6000
C)5000
D)3000

Question 74

Which of the following statements is true?

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

Question 75

To boost his complex carbohydrate intake without adding much unhealthy solid fats to his diet,Devon can eat _________.

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

Question 76

Reyna is a competitive endurance 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 days in which she spends 1 to 3 hours training for events.According to expert recommendations,she should consume _____ grams of carbohydrate daily while training.

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

Question 77

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

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

Question 78

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

Question 79

An athlete who weighs 60 kg should consume _____ g of protein per day.

A)48 to 60
B)88 to 100
C)78 to 95
D)72 to 120

Question 80

An athlete who weighs 75 kg should consume _____ g of protein daily.

A)150 to 250
B)60 to 110
C)90 to 150
D)75 to 100