Deck 27: Nutrition and Physical Fitness for Everyone

Question 1

Aerobic activities include lifting weights and the use of stretch bands.

Answer 1

False

Question 2

Muscles only use glucose for energy.

Answer 2

False

Question 3

Exercise alone is generally as effective for weight reduction as exercise plus a reduced calorie intake.

Answer 3

False

Question 4

Fat supplies most of the body's energy needs when you are inactive.

Question 5

Your muscles generally recover within a few days after DOMS.

Question 6

An individual's weight affects the energy requirement for specific physical activities.

Question 7

The beneficial effects of training on muscular endurance diminish at a faster rate than muscular strength after training stops.

Question 8

Regular physical activity benefits both physical and psychological health in people of all ages.​

Question 9

Stretching before or after exercising appears to protect against muscle soreness.

Question 10

Physical fitness is primarily measured by body composition.​

Question 11

Only 30% or less of children and adolescents exercise at the recommended level.

Question 12

Physical activities that are lower than the recommended level of intensity do not benefit health.

Question 13

Maximal heart rate is impossible to estimate unless a person is tested in an exercise science laboratory.

Question 14

Exercise reduces the risk of developing colon and breast cancer.

Question 15

Maximal oxygen consumption cannot be increased by exercise.

Question 16

You are consuming the right amount of water if your urine is bright yellow.

Question 17

The body needs more calories to maintain fat than muscle.

Question 18

Activities,such as sprinting and rowing,are fueled primarily by glucose.

Question 19

Aerobic exercises use oxygen for energy formation by muscles.

Question 20

Balance is sometimes included as a component of physical fitness.

Question 21

The beneficial effects of training on aerobic fitness diminish dramatically within _____ after training stops.

A)2 weeks
B)3 weeks
C)1 month
D)3 months
E)6 months

Question 22

It is recommended that beginners start a cardiorespiratory fitness program with a goal of exercising at _____% of VO2 max and working up to a higher level.

A)20-30
B)30-40
C)40-60
D)60-80
E)80-100

Question 23

Regular physical activity benefits health most when combined with _____ and other healthy behaviors.​

A)​a healthy dietary pattern
B)weight-loss medications
C)multivitamin and mineral supplements
D)herbal remedies
E)​prebiotics

Question 24

Smart phones that detect heart beats or pulses appear to provide reasonably accurate results.

Question 25

Which energy source provides the least amount of energy (5% at most)when we are inactive?

A)glucose only
B)fat only
C)amino acids only
D)glucose and fat
E)fat and amino acids

Question 26

What is the estimated MHR for someone who is 30 years old?

A)160 bpm
B)170 bpm
C)180 bpm
D)190 bpm
E)200 bpm

Question 27

Physical fitness is a state of health measured by muscular strength and endurance,cardiorespiratory fitness,and _____.

A)weight
B)waist circumference
C)body composition
D)flexibility
E)agility

Question 28

To take your pulse,gently press two fingertips on the artery located on the little finger side of your wrist.

Question 29

Which component of physical fitness relates to the functioning of the circulatory system,heart,and the lungs?

A)agility
B)flexibility
C)muscular endurance
D)cardiorespiratory fitness
E)muscular strength

Question 30

Which activity has the highest average calorie output per pound of body weight?

A)cycling (20 mph)
B)swimming (40 yd/min)
C)cross-country skiing (10 mph)
D)jogging (7 mph)
E)racquetball (vigorous intensity)

Question 31

What is used as an indicator of cardiorespiratory fitness and exercise intensity?

A)heart rate
B)blood pressure
C)submaximal VO2
D)lactate threshold
E)degree of DOMS

Question 32

Wendy would like to improve her flexibility.Which type of exercise should she perform?

A)bowling
B)weight lifting
C)cycling
D)walking
E)yoga

Question 33

How long should Wendy hold each stretch during her flexibility routine?

A)5-10 seconds
B)10-30 seconds
C)30-45 seconds
D)60-75 seconds
E)90-120 seconds

Question 34

Which form of exercise would most likely increase muscular strength?

A)jogging
B)skating
C)tennis
D)swimming
E)lifting weights

Question 35

How many times should each resistance exercise be repeated per session according to the Physical Activity Guidelines for Americans?

A)3-7
B)8-12
C)13-17
D)18-22
E)23-27

Question 36

According to the Physical Activity Guidelines for Americans,you should complete at least _____ sessions of strengthening activities per week.

A)one
B)two
C)three
D)four
E)five

Question 37

High-intensity,short-duration activities are fueled primarily by _____.

A)glucose
B)fat
C)amino acids
D)glucose and amino acids
E)fat and amino acids

Question 38

Physical activity for children and adolescents should focus on sports performance goals and competition.

Question 39

According to the Physical Activity Guidelines for Americans,at least four sessions of strengthening activities are recommended per week.

Question 40

Physical activity helps relieve depression,anxiety,and stress.

Question 41

Donna is a 70-year-old retired physical education professor.She has been physically active all of her life,but over the last year,she has been busy traveling and has not been exercising at all except for her walking tours around international cities.Donna enjoys all types of physical activities,especially walking,weight lifting,rowing,hiking,racquetball,and tennis.Donna would like to get started on a regular routine of exercise.Answer the following questions to help her develop an appropriate fitness plan.
Donna would like to know what the current guidelines are for monitoring your heart rate during exercise.Now that she is 70 years old,what is her estimated MHR?

A)120 bpm
B)130 bpm
C)140 bpm
D)150 bpm
E)160 bpm

Question 42

Shelley is 50 years old and she would like to exercise at a moderate intensity or 60% MHR.What should her heart rate be?

A)102 bpm
B)108 bpm
C)112 bpm
D)118 bpm
E)122 bpm

Question 43

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
aerobic fitness

Question 44

Stretching _____ when it is done before exercise begins.

A)increases muscular endurance
B)increases performance
C)reduces the risk of muscle injury
D)protects against muscle soreness
E)improves muscle stiffness

Question 45

Which activity is an example of an anaerobic exercise?

A)hockey
B)gardening
C)sprinting
D)baseball
E)cross-country skiing

Question 46

It is recommended that children and adolescents engage in _____ minutes or more of physical activity each day at a moderate to vigorous level.

A)20
B)30
C)40
D)50
E)60

Question 47

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
​aerobic exercise

Question 48

Donna is a 70-year-old retired physical education professor.She has been physically active all of her life,but over the last year,she has been busy traveling and has not been exercising at all except for her walking tours around international cities.Donna enjoys all types of physical activities,especially walking,weight lifting,rowing,hiking,racquetball,and tennis.Donna would like to get started on a regular routine of exercise.Answer the following questions to help her develop an appropriate fitness plan.
Donna decides to go out for a long walk and ends up jogging a little.During her workout,she walks up a long hill and jogs down the other side.Donna will most likely experience _____.

A)a pulled muscle
B)a stress fracture
C)muscle cramps
D)a knee joint injury
E)delayed onset muscle soreness

Question 49

Which beverage appears to improve hydration for exercise that lasts over an hour?

A)iced tea
B)water
C)a sports drink
D)coffee
E)beer

Question 50

A good time to assess resting heart rate is _____.

A)when you wake up after a good night's sleep
B)after breakfast and a cup of coffee
C)while sitting or watching television
D)while walking at a low intensity
E)right before you fall asleep

Question 51

What is the primary source of fuel for activities of low to moderate intensity such as jogging and swimming?

A)glucose only
B)fat only
C)amino acids only
D)glucose and amino acids
E)fat and amino acids

Question 52

According to the Physical Activity Guidelines for Americans,adults should perform moderate-intensity aerobic exercise for at least _____ minutes per week.

A)60
B)90
C)120
D)150
E)180

Question 53

Glycogen is stored in the _____.

A)pancreas only
B)muscles only
C)liver only
D)pancreas and muscles
E)muscles and liver

Question 54

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
cardiorespiratory fitness​

Question 55

Which component of physical fitness refers to the length of time muscles can perform physical activities?

A)muscular strength
B)muscular endurance
C)cardiorespiratory fitness
D)balance
E)flexibility

Question 56

Why does delayed onset muscle soreness happen?

A)decreased blood supply to the muscles
B)dehydration
C)insufficient glucose supply during exercise
D)increased lactic acid build-up
E)overused muscles develop microscopic tearing in muscle fibers

Question 57

Donna is a 70-year-old retired physical education professor.She has been physically active all of her life,but over the last year,she has been busy traveling and has not been exercising at all except for her walking tours around international cities.Donna enjoys all types of physical activities,especially walking,weight lifting,rowing,hiking,racquetball,and tennis.Donna would like to get started on a regular routine of exercise.Answer the following questions to help her develop an appropriate fitness plan.
Donna would like to train at a moderate intensity.What percentage of her MHR should she train at?

A)20%
B)40%
C)50%
D)80%
E)100%m

Question 58

Donna is a 70-year-old retired physical education professor.She has been physically active all of her life,but over the last year,she has been busy traveling and has not been exercising at all except for her walking tours around international cities.Donna enjoys all types of physical activities,especially walking,weight lifting,rowing,hiking,racquetball,and tennis.Donna would like to get started on a regular routine of exercise.Answer the following questions to help her develop an appropriate fitness plan.
Using Donna's estimated MHR,calculate her target heart rate if she wanted to exercise at 70% MHR.

A)97 bpm
B)105 bpm
C)112 bpm
D)119 bpm
E)126 bpm

Question 59

Activities such as basketball and football,which involve walking,running,and high-intensity,quick moves,use _____ for energy.

A)glucose only
B)fat only
C)amino acids only
D)glucose and fat
E)glucose and amino acids

Question 60

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
anaerobic exercise​

Question 61

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
physical activity​

Question 62

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
physical fitness​

Question 63

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
​resistance exercise

Question 64

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
​muscular endurance​

Question 65

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
flexibility​

Question 66

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
​muscular strength

Question 67

Discuss the benefits of regular physical activity.​

Question 68

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
delayed onset muscle soreness​

Question 69

Match each term with the appropriate definition.
a.body movements produced by muscles that require energy expenditure
b.ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
c.greatest amount of oxygen that can be delivered to,and used by,muscles for physical activity
d.physical activities that involve the use of muscles against a weight or force
e.short-duration,intense activities
f.range of motion of joints
g.state of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity
h.ability of a muscle or muscle group to exert force
i.health of the body as measured by muscular strength and endurance,cardiorespiratory fitness,and flexibility
j.ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate fatigue products after supplying fuel
k.physical activity in which the body's large muscles move in a rhythmic manner for a sustained period of time
l.muscle pain,soreness,and stiffness that occurs a day or two after exercise of muscles that are not normally used to high levels of activity
maximal oxygen consumption​

Question 70

Explain how aerobic exercises increase cardiovascular fitness.