Deck 11: Nutrition Physical Activity and Fitness

Question 1

With repeated overload, the body breaks down and ultimately weakens.

Answer 1

False

Question 2

Glucose used as a muscle fuel comes mainly from stored glycogen within the muscles themselves.

Answer 2

True

Question 3

A diet high in complex carbohydrates is the best choice to ensure full glycogen stores.

Answer 3

True

Question 4

One of the effects of cardiovascular conditioning is an increase in total blood volume.

Question 5

Through thousands of years, human genes have adapted to better match our sedentary lifestyles.

Question 6

Trained muscles use more fat and conserve their glucose to a greater extent than untrained muscles.

Question 7

During exercise, a lack of sufficient oxygen to the muscles may result in a build-up of lactic acid.

Question 8

The person who exercises should expect to feel more tense due to muscle strain than a sedentary individual

Question 9

The modern industrialized human is closely "programmed" to require and burn nearly the same number of calories per day as the pre-agricultural hunter-gatherer.

Question 10

Bee pollen has been repeatedly shown to increase an athlete's training or performance abilities.

Question 11

When an athlete "hits the wall" it means they have run out of fat stores.

Question 12

The flexibility of the body depends on its degree of elasticity.

Question 13

Drinking sports beverages for continuous activities that last for more than 60 minutes may enhance energy status.

Question 14

Muscle endurance is a muscle's power to keep going for long periods.

Question 15

Amenorrhea is consistent heavy menstrual periods that can lead to sports anemia.

Question 16

Flexibility is the least important component of overall physical fitness.

Question 17

Increased independence in life's later years is a potential benefit of physical activity.

Question 18

Eating more protein will help build larger muscles faster.

Question 19

Muscle protein breakdown occurs during heavy exercise.

Question 20

The new Physical Fitness Guidelines for Americans stresses the level of the activity more than the total amount of activity carried out each week.

Question 21

To improve cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends that an individual exercise a continuous ____ at least five times a week.

A) 10-25 minutes
B) 20-40 minutes
C) 60-90 minutes
D) 15-55 minutes
E) 30-60 minutes

Question 22

Premature skeletal maturation is a potential health risk for adolescents who use anabolic steroids.

Question 23

The needs for the B vitamins increase proportionally with energy expenditure.

Question 24

As a benefit of exercise, active people may have resting pulse rates of 50 or even lower.

Question 25

Supplements are strongly encouraged as a means to help athletes meet recommended needs for the antioxidant nutrients.

Question 26

The length of time that you can keep going with an elevated heart rate-that is, how long your heart can endure a given demand-is called ____.

A) cardiovascular flexibility
B) cardiovascular strength
C) cardiovascular stroke volume
D) cardiovascular endurance
E) cardiovascular load capacity

Question 27

The type of activity that relates to endurance and cardiovascular fitness is termed ____.

A) aerobic
B) anaerobic
C) flexibility
D) fast-twitch activity
E) metabolic

Question 28

Being physically fit means being free of disease.

Question 29

When a person stops using a muscle for a period of time due to injury, illness, or neglect, the muscle will ____.

A) hypertrophy
B) atrophy
C) intensify
D) overload
E) elasticize

Question 30

Stretching activities improve flexibility by increasing muscle and tendon elasticity and length.

Question 31

Which component of fitness has the most impact on long-term health?

A) Flexibility
B) Cardiovascular endurance
C) Strength
D) Muscle endurance
E) Fight-or-flight response

Question 32

Muscle growth dominates during heavy exercise, while protein breakdown escalates after exercise.

Question 33

The heart rate a person must work at to achieve cardiovascular fitness is the ____.

A) exercise rate
B) pulse rate
C) target heart rate
D) training load
E) maximum heart rate

Question 34

The endurance of a muscle is most accurately reflected in the ____.

A) size of the muscle
B) muscle's ability to work against resistance
C) muscle's response time to a stimulus
D) muscle's contractibility and elasticity
E) muscle's performance for long periods

Question 35

Which proportion of calories from complex carbohydrates is recommended for athletes and fitness enthusiasts?

A) 40-45 percent
B) 45-50 percent
C) 50-55 percent
D) 55-60 percent
E) 60-65 percent

Question 36

The overall improvement of the cardiovascular system is known as ____.

A) O₂ consumption
B) cardiovascular conditioning
C) circulatory improvement
D) vital capacity
E) stroke volume

Question 37

The ability to participate in a skilled sport at a novice level is one of the fundamental components of fitness.

Question 38

Exercising at the maximum heart rate (MHR) is only recommended for highly-trained professional athletes.

Question 39

Caffeine is a central nervous system stimulant that has been shown to increase athletic ability slightly when consumed in moderate amounts.

Question 40

Muscles respond to the overload of exercise by gaining ____.

A) strength and fat
B) size and oxygen
C) strength and endurance
D) glucose and carbon dioxide
E) flexibility and glycogen

Question 41

The energy source for short-duration, high-intensity activities is _____.

A) fat
B) protein
C) glucose
D) vitamins
E) glycine

Question 42

Joe is 20 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

A) 85 to 95 beats per minute
B) 100 to 130 beats per minute
C) 110 to 180 beats per minute
D) 170 to 199 beats per minute
E) 200 to 220 beats per minute

Question 43

Sports anemia is not true iron-deficiency anemia and is related to ____.

A) low iron intakes
B) low dairy intakes
C) increased blood volume
D) lower than normal sodium in the blood
E) high level of excreted potassium

Question 44

Imagine you are the sports nutritionist for an endurance runner. What level of daily protein intake (based on desirable body weight) would you recommend for your client?

A) 0.8 to 1.0 g/kg
B) 1.0 to 1.2  g/kg
C) 1.2 to 1.4 g/kg
D) 1.4 to 1.6 g/kg
E) 1.6 to 1.8 g/kg

Question 45

The diet that provides an edge in endurance competition is one that provides abundant ____.

A) fat
B) carbohydrates
C) sugar
D) protein
E) sodium

Question 46

A ____ diet can increase an athlete's endurance.

A) high-fat and low-protein
B) high-protein
C) normal mixed
D) high-vitamin
E) high-carbohydrate

Question 47

Long-duration, low-intensity exercise demands energy mostly from stored ____.

A) sugar
B) fat
C) protein
D) carbohydrates
E) vitamins

Question 48

What item has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise?

A) carnitine
B) caffeine
C) sodium bicarbonate
D) creatine
E) coenzyme Q10

Question 49

Any meal should be finished at least _____ hour(s) before an athletic event.

A) ¹ /₂ to 1
B) 1 to 2
C) 2 to 4
D) 4 to 5
E) 5 to 5¹/₂

Question 50

Which mineral is a component of the body's oxygen-transporting system?

A) zinc
B) phosphorus
C) iron
D) magnesium
E) chromium

Question 51

The condition in which muscles increase in size is called ____.

A) hypertrophy
B) atrophy
C) hypotrophy
D) isotrophy
E) auxotrophy

Question 52

What is the maximum heart rate (MHR) for a person who is 30 years old?

A) 110
B) 135
C) 150
D) 175
E) 190

Question 53

Exercising muscles draw their energy from what fuels?

A) Glucose and fatty acids
B) Protein and fatty acids
C) Protein and glucose
D) Vitamins and glucose
E) Glucose and B-complex vitamins

Question 54

The more fit a muscle is, the ____ it draws from the blood.

A) less oxygen
B) more oxygen
C) more carbon dioxide
D) less carbon dioxide
E) more nitrogen

Question 55

Fiber is undesirable right before physical exertion because it ____.

A) requires excessive chewing
B) decreases the blood glucose level
C) slows digestion
D) can cause constipation
E) stimulates glycogen depletion

Question 56

A person wishing to develop larger muscle should ____.

A) eat more protein
B) train the muscles more
C) take in more carbohydrates
D) cut back on fatty foods
E) take arginine as a supplement

Question 57

A trained muscle is better equipped to use ____ for energy and can conserve its ____ supply for a longer period of time.

A) glucose; fat
B) fat; glycogen
C) amino acids; glucose
D) glycogen; amino acids
E) glucose; amino acids

Question 58

For an athlete exercising at a moderate intensity, fat use as a fuel is limited until the athlete has been working out for at least ____ minutes.

A) 5
B) 10
C) 15
D) 20
E) 40

Question 59

A technique that can trick the body into storing extra fuel for endurance competition is known as ____.

A) overloading
B) intensity training
C) glycogen depletion
D) carbohydrate loading
E) fiber restricting

Question 60

If a female athlete has irregular menstrual periods, what long-term complication could develop as a result?

A) diabetes
B) osteoporosis
C) obesity
D) hypertension
E) hypertrophy

Question 61

The modern human's genes date back to a time when ____.

A) the food supply was much more varied than it is today
B) efficient processing of foods eaten was not required
C) the body's metabolism was faster than it is now
D) daily physical exertion was necessary for survival
E) food was processed based on the "thrifty gene," which no longer applies today

Question 62

Adding about 50 mg of ____ per cup of a beverage is thought to enhance water absorption from the GI tract.

A) sucrose
B) glucose polymers
C) sodium
D) calcium
E) glycine

Question 63

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions.
The clerk recommends John purchase coenzyme Q₁₀. Which statement describes a false claim attributed to this substance?

A) Coenzyme Q₁₀ is a lipid used by cells in energy metabolism.
B) Coenzyme Q₁₀ inreases performance and stamina in athletes.
C) Coenzyme Q₁₀ may play an antioxidant role.
D) Coenzyme Q₁₀ may conserve bone calcium.
E) Coenzyme Q₁₀ may increase oxygen use and stamina in patients with heart  disease.

Question 64

Raphael, a linebacker, is starting for his school's football team at their 10:30 a.m. game on Saturday. Among the following selections, his best pre-game food choice would be ____.

A) a breakfast of scrambled eggs, toast, margarine, and coffee at 7:00 a.m.
B) a snack of ice cream topped with hot fudge sauce and water at 8:30 a.m.
C) a breakfast of whole-grain pancakes and 16 ounces of orange juice at 7:30 a.m.
D) a snack of a banana, small box of raisins, and sports drink at 10:00 a.m.
E) a fruit and fiber bar at 10:00 a.m followed by 20 ounces of fruit juice at 10:20 a.m.

Question 65

Which statement best describes amino acid supplements?

A) Your body cannot store them and so any excess will be converted into fat.
B) The amino acid arginine can enhance weight loss by stimulating production of human growth hormone.
C) The FDA has approved claims that they help control weight.
D) They have been demonstrated to be safe in children and teens.
E) They help prevent dehydration, which improves performance.

Question 66

The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for bodybuilders.

A) 0.4; 0.8
B) 0.4; 1.7
C) 0.8; 1.7
D) 0.8; 2.1
E) 1.1; 2.1

Question 67

According to the Physical Activity Guidelines for Americans , which recommendation would be enough exercise for an adult who wants to achieve health benefits?

A) Two 30-minute sessions of vigorous-intensity aerobic activity per week
B) Three 25-minute sessions of vigorous-intensity aerobic activity per week
C) Five 30-minute sessions of moderate-intensity aerobic activity per week
D) One 1-hour session of vigorous-intensity aerobic activity per week
E) Three 1-hour sessions of moderate-intensity aerobic activity per week

Question 68

Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference?

A) Jonathan has lost one pound of body fat.
B) Jonathan has lost one pound of muscle tissue.
C) Jonathan has lost two cups of fluid.
D) Jonathan has lost some bone and some fat.
E) Jonathan has lost primarily fat and some glycogen.

Question 69

When a formerly sedentary person is trying to become fit, ____ is very important.

A) focusing exclusively on strength training
B) high-intensity exercise
C) following an exercise routine consistently
D) low-intensity exercise
E) 30 or more minutes of continuous activity

Question 70

A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is ____.

A) decreased body temperature
B) decreased heart rate
C) muscle swelling and inflammation
D) muscle cramping and fatigue
E) increased risk of hypernatremia

Question 71

What nutrient deficiency is a risk among endurance athletes?

A) vitamin C
B) iron
C) protein
D) carnitine
E) sodium

Question 72

Which vitamin is important for collagen formation to ensure joint integrity?

A) vitamin K
B) vitamin D
C) vitamin C
D) riboflavin
E) vitamin E

Question 73

Which substance stimulates fats to be released into the blood?

A) phosphate salt
B) DHEA
C) caffeine
D) bee pollen
E) carnitine

Question 74

Lucy and Marcy are sorority sisters whose heights, weights, and ages are almost exactly the same. Lucy is studying engineering and walks several times a week for exercise. Marcy is an exercise physiology major who aspires to be a professional tennis player, and runs marathons as a hobby. How would you expect their healthful diets to differ?

A) Lucy needs more calories and less carbohydrates than Marcy.
B) Lucy needs fewer calories and more proteins than Marcy.
C) Marcy needs more calories and more carbohydrates than Lucy.
D) Marcy needs less carbohydrates and more proteins than Lucy.
E) Since Lucy and Marcy are nearly the same heights, weights, and ages, their nutritional needs are nearly the same.

Question 75

Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 3 pounds. Approximately how much water loss does this represent?

A) ¹ /₂ cup
B) 1 cup
C) 4 cups
D) 6 cups
E) 8 cups

Question 76

Which statement best describes athletes who eat well-balanced diets?

A) These athletes are less likely than sedentary people to need vitamin-mineral supplements because training reduces the body's requirements.
B) These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food.
C) These athletes are more likely than sedentary people to need vitamin-mineral supplements because training increases the body's requirements.
D) These athletes are more likely than sedentary people to need vitamin-mineral supplements because they enhance performance effectively.
E) These athletes have increased caloric needs, and vitamin-mineral supplements along with balanced meals significantly improves their performance.

Question 77

Stan sweats profusely when he works out at his college's weight room, even though the facility is always very cool inside. Why is this?

A) Stan has a high metabolism that causes him to perspire all the time
B) Stan's working muscles give off a lot of heat, which must then be released
C) Stan drinks too much water during his workouts
D) Stan's plasma volume is not being maintained at an appropriate level
E) The room's humidity level is too low causing Stan's body to try to compensate

Question 78

A possible benefit of a moderate intake of caffeine prior to an event for an endurance athlete is its _____ effect.

A) heart rate-lowering
B) depressant
C) diuretic
D) glycogen-sparing
E) testosterone-producing

Question 79

Kyle wants to improve his fitness and drop a few extra pounds. The most important thing Kyle can do to achieve these goals is to ____.

A) start a daily or weekly exercise routine and stick to it consistently
B) join a fitness club and sign up for personal training sessions
C) buy some high-quality athletic shoes and exercise DVDs
D) order a book with a popular exercise program and follow it exactly
E) purchase exercise equipment recommended by a close friend

Question 80

Someone with ____ but no other health conditions can safely begin a fitness program without consulting a physician.

A) a food allergy
B) type 2 diabetes
C) a smoking habit
D) heart disease
E) high blood cholesterol