Deck 16: Fitness and Sports Nutrition

Question 1

Which is an example of resistance exercise?

A)ice skating
B)long-distance running
C)yoga
D)biking
E)weight lifting

Answer 1

E

Question 2

Which is NOT a component of the female athlete triad?

A)amenorrhea
B)bone loss (osteoporosis)
C)energy restriction
D)iron deficiency anemia
E)anorexia nervosa or bulimia nervosa

Answer 2

D

Question 3

Female athletes may need to be more concerned about_____ than male athletes.

A)protein and creatine intake
B)iron and calcium intake
C)fluid replacement
D)carbohydrate loading
E)electrolyte intake

Answer 3

B

Question 4

What is an example of moderate-intensity activity?

A)power lifts
B)sprinting
C)swimming laps
D)uphill hiking
E)brisk walk

Question 5

Where in the cell do anaerobic energy systems produce ATP?

A)mitochondria
B)cytosol
C)nucleus
D)endoplasmic reticulum
E)plasma membrane

Question 6

The major energy system used during 30 to 60 seconds of maximal intensity exercise is

A)ATP-Cr.
B)anaerobic glycolysis.
C)aerobic glycolysis.
D)both ATP-Cr and aerobic glycolysis.
E)both anaerobic glycolysis and aerobic glycolysis.

Question 7

Glycogen is stored in the

A)heart and skeletal muscles.
B)liver and adipose tissue.
C)liver and skeletal muscles.
D)brain and heart.
E)heart and kidneys.

Question 8

Which type of exercise improves cardiovascular fitness?

A)stretching
B)resistance exercise
C)yoga
D)uphill biking
E)weight lifting

Question 9

Where in the cell do aerobic energy systems produce ATP?

A)mitochondria
B)cytosol
C)nucleus
D)endoplasmic reticulum
E)plasma membrane

Question 10

Which is NOT an example of a nutritional ergogenic aid?

A)amino acid supplements
B)creatine monohydrate
C)water
D)whey protein powder
E)caffeine

Question 11

Which is not a benefit of regular physical activity?

A)improves immune function
B)reduces risk of colon and breast cancer
C)reduces risk type 1 diabetes
D)strengthens bones
E)reduces risk of cardiovascular disease

Question 12

Consuming carbohydrates during the first few hours after exercise maximizes

A)weight loss.
B)fat storage.
C)muscle mass.
D)glycogen storage.
E)conversion of carbohydrates to protein.

Question 13

Which list shows energy systems in the correct order of fastest to slowest rate of ATP production?

A)glycolysis,glucose oxidation,fat oxidation,phosphagen
B)glucose oxidation,phosphagen,glycolysis,fat oxidation
C)fat oxidation,glucose oxidation,glycolysis,phosphagen
D)phosphagen,glycolysis,glucose oxidation,fat oxidation
E)glycolysis,fat oxidation,glucose oxidation,phosphagen

Question 14

The major factor leading to exhaustion during exercise is

A)lactic acid build-up.
B)depletion of muscle glycogen.
C)iron deficiency anemia.
D)depletion of muscle protein.
E)insufficient vitamin B₁₂.

Question 15

Which is an example of neuromotor exercise?

A)ice skating
B)long-distance running
C)yoga
D)biking
E)weight lifting

Question 16

Anaerobic glycolysis produces

A)glycogen.
B)lactate.
C)creatine phosphate.
D)creatine monohydrate.
E)glucosE.

Question 17

Nutritional ergogenic aids are

A)substances believed to promote weight loss.
B)substances believed to improve athletic performance.
C)substances believed to reduce disease risk.
D)substances believed to enhance academic performance.
E)All of the abovE.

Question 18

What is the major fuel used during low-intensity activity?

A)fat
B)carbohydrates
C)proteins
D)lactate
E)creatine phosphate

Question 19

The Borg Scale of Perceived Exertion is a method for estimating

A)energy expenditure by monitoring maximal oxygen consumption in response to exercise.
B)exercise intensity by monitoring heart rate.
C)exercise duration by monitoring heart rate.
D)time to exhaustion by monitoring glycogen stores in response to exercise.
E)anaerobic glycolysis by monitoring lactic acid production.

Question 20

The recommended daily carbohydrate intake for a man who weighs 70 kg and engages in one hour per day of moderate-intensity endurance training is

A)25 g to 50 g.
B)50 g to 100 g.
C)350 g to 490 g.
D)490 g to 700 g.
E)700 g to 840 g.

Question 21

The fuel source for the phosphagen system is

A)glucose.
B)glycogen.
C)protein.
D)creatine phosphate.
E)fatty acids.

Question 22

Creatine phosphate contributes to ATP production by transferring

A)adenosine to diphosphate to form ATP.
B)creatine to disphosphate to form ATP.
C)phosphate to ADP to form ATP.
D)fatty acids into the mitochondrion to form ATP.
E)pyruvate into the mitochondrion to form ATP.

Question 23

The carbohydrate recommendation for individuals engaging in high-intensity exercise for one to two hours is

A)10 to 15 g per hour.
B)25 g per hour.
C)20 to 30 g per hour.
D)30 to 60 g per hour.
E)up to 90 g per hour.

Question 24

A benefit of a diet high in carbohydrates is

A)decreasing lactic acid build-up to prevent muscle fatigue.
B)changing carbohydrates into fat in the muscle to prevent muscle fatigue.
C)changing carbohydrates into fat in the muscle to spare muscle glycogen.
D)changing carbohydrates into protein in the muscle to spare muscle protein.
E)increasing muscle glycogen storage to prevent muscle fatiguE.

Question 25

Which of the following best describes anaerobic glycolysis?

A)slow ATP production for a long duration
B)slow ATP production for a short duration
C)fast ATP production for a long duration
D)fast ATP production for a short duration
E)fast ATP production in high amounts

Question 26

To avoid water deficit during exercise,drink enough water to

A)limit fluid loss to 2% of body weight.
B)limit fluid loss to 5% of body weight.
C)limit fluid loss to 10% of body weight.
D)prevent the loss of 0.5 pound of body weight.
E)prevent the loss of 1 pound of body weight.

Question 27

Recommended carbohydrate intake for one hour per day of moderate-intensity endurance training is

A)1 to 4 g per kg body weight per day.
B)5 to 7 g per kg body weight per day.
C)7 to 10 g per kg body weight per day.
D)10 to 12 g per kg body weight per day.
E)12 to 15 g per kg body weight per day.

Question 28

A sports drink to be consumed during one hour of high-intensity exercise should contain

A)a 10% mix of glucose and fructose for carbohydrate loading.
B)more than 10% glucose to speed up gastric emptying.
C)no more than 8% glucose because this can slow gastric emptying.
D)electrolytes and fructose to prevent hyponatremia.
E)minerals and B vitamins to boost energy.

Question 29

The body's store of glycogen provides how many calories?

A)500
B)1,000
C)2,000
D)2,500
E)5,000

Question 30

Female athletes may require a higher amount of???????????????? _____ to prevent anemia.

A)protein
B)calcium
C)iron
D)sodium
E)electrolytes

Question 31

One pound of weight loss is equivalent to _____ of water loss.

A)12 ounces
B)16 ounces
C)20 ounces
D)25 ounces
E)30 ounces

Question 32

Which is NOT a reason to use sports drinks?

A)to replenish electrolyte loss due to sweating
B)to stay hydrated
C)to increase muscle protein
D)to provide carbohydrates to fuel the muscles
E)to replenish glycogen stores

Question 33

Jan,who is 30 years old,has an estimated maximum heart rate of

A)180 bpm.
B)187 bpm.
C)190 bpm.
D)194 bpm.
E)200 bpm.

Question 34

Recommendations for water intake after exercise is

A)9 to 13 cups of water within 4 hours.
B)5 to 7 cups of water for every pound of body weight lost.
C)3 to 5 cups of water for every pound of body weight lost.
D)2 to 3 cups of water for every pound of body weight lost.
E)1 cup of water for every pound of body weight lost.

Question 35

Dan,who is 40 years old,has an estimated maximum heart rate of

A)180 bpm.
B)187 bpm.
C)190 bpm.
D)194 bpm.
E)200 bpm.

Question 36

The body's store of glycogen can fuel high-intensity exercise for

A)15 to 20 minutes.
B)30 to 60 minutes.
C)1.5 to 2.5 hours.
D)12 hours.
E)24 hours.

Question 37

Creatine monohydrate supplementation has been shown to improve

A)short-duration anaerobic activity.
B)short-duration aerobic activity.
C)long-duration aerobic activity.
D)long-duration glucose oxidation activity.
E)long-duration fat oxidation activity.

Question 38

The end product of anaerobic metabolism is

A)glucose.
B)glycogen.
C)pyruvate.
D)lactate.
E)creatine phosphatE.

Question 39

ATP production from fatty acids in the mitochondrion requires

A)caffeine.
B)lactate.
C)carbon dioxide.
D)pyruvate.
E)oxygen.

Question 40

The feeling of fatigue known as "hitting the wall" is caused by

A)dehydration.
B)muscle glycogen depletion.
C)muscle creatine phosphate depletion.
D)muscle protein breakdown.
E)lactic acid build-up.

Question 41

Name the four components of physical fitness and design an exercise program that includes all of these components.

Question 42

How much physical activity is recommended for reducing the risk of heart disease and diabetes?

A)60 minutes of high-intensity activity most days of the week
B)30 minutes of high-intensity activity most days of the week
C)30 minutes of moderate-intensity activity most days of the week
D)20 minutes of high-intensity activity daily
E)15 minutes of high-intensity activity daily

Question 43

What are some specific nutritional concerns for female athletes? Explain why and provide a meal plan to prevent nutritional deficiencies

Question 44

John is a sprinter,and Jane is a long-distance runner.Compare differences in their use of fuel sources and explain the reasons for these differences.

Question 45

Jane is participating in a half-marathon.Provide recommendations for water intake before,during,and after the event to prevent risk of dehydration.

Question 46

What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity?

A)mostly carbohydrate
B)mostly fat
C)carbohydrate and fat equally
D)mostly creatine phosphate
E)mostly protein

Question 47

What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity?

A)mostly carbohydrate
B)mostly fat
C)carbohydrate and fat equally
D)mostly creatine phosphate
E)mostly protein

Question 48

What are the advantages of carbohydrate loading for an endurance athlete? Explain how carbohydrate loading is accomplished.

Question 49

In 2010,it was estimated that approximately _____ of U.S.adults participate in no leisure-time physical activity.

A)65%
B)50%
C)40%
D)33%
E)25%

Question 50

What fuel source is Jan using if she exercises at 85% of her maximum aerobic capacity?

A)mostly carbohydrate
B)mostly fat
C)carbohydrate and fat equally
D)mostly creatine phosphate
E)mostly protein