Deck 15: Nutrition for Fitness and Sport

Question 1

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)4700
C)5700
D)3700

Answer 1

A

Question 2

An athlete's diet is the most crucial factor affecting his or her performance.

Answer 2

False

Question 3

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

Answer 3

B

Question 4

Under anaerobic conditions,muscle cells convert pyruvate to _________.

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

Question 5

Which of the following physical activities metabolizes the most carbohydrate?

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

Question 6

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 7

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

A)hemochromatosis
B)thalassemia minor
C)cardiovascular disease
D)pernicious anemia

Question 8

Which of the following statements is true?

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

Question 9

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

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

Question 10

Luis is a healthy man who is 23 years of age.Using this information,calculate his approximate target heart rate zone for vigorous-intensity physical activity.

A)138 to 167 bpm
B)153 to 180 bpm
C)65 to 99 bpm
D)129 to 159 bpm

Question 11

An effective and comprehensive aerobic workout program _________.

A)should be performed once a week to avoid boredom
B)gradually increases in duration and intensity of activities
C)relies on resistance training
D)should be performed for at least 90 minutes daily to be effective

Question 12

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

Question 13

Marcus is a healthy 55-year-old man.According to recommendations of the Centers for Disease Control and Prevention,he should perform _____ minutes of moderately-intense physical activity each week.

A)100
B)150
C)200
D)75

Question 14

Various environmental factors contribute to whether or not an individual meets physical activity recommendations,including the location of a person's home (urban or suburban),safety of the neighborhood,ability to walk to destinations within the community,and availability of local parks,trails,and fitness centers.Which of the following best represents the built environment?

A)Ability to walk to destinations within the community
B)Local parks,trails,and fitness centers
C)Location of a person's home
D)Neighborhood safety

Question 15

People who exercise regularly can reduce their risk of _________.

A)cystic fibrosis
B)megaloblastic anemia
C)type 1 diabetes
D)hypertension

Question 16

Which of the following statements is true?

A)Over time,a well-planned exercise program results in detraining.
B)The first 3 to 6 weeks of a new exercise program is called the origination stage.
C)When beginning the improvement stage of an exercise program,a person should exercise at 85% of his or her age-related target heart rate zone.
D)A comprehensive fitness program includes aerobic,resistance,and stretching activities.

Question 17

Which of the following activities is generally classified as aerobic?

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

Question 18

Which of the following factors does not contribute to the dietary needs of an athlete?

A)Body composition
B)Type of training
C)Environmental conditions
D)Ethnicity

Question 19

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 20

Matthew is a healthy 35-year-old man.According to guidelines promoted by the Centers for Disease Control and Prevention,he should perform _____ minutes of vigorous-intensity physical activity each week.

A)200
B)75
C)100
D)150

Question 21

Antioxidant vitamin supplements are not recommended for athletes.

Question 22

Whey protein supplements can enhance exercise recovery and increase muscle protein synthesis in resistance athletes.

Question 23

The AMDR for fat for athletes is the same as for nonathletes.

Question 24

Use of intramuscular triglycerides is greatest in low- to moderate-intensity physical activity.

Question 25

Skeletal muscles generate more free radicals during rest than during physical activity.

Question 26

Tatiana is a competitive athlete who weighs 70 kg.She would like to plan a nutritionally adequate diet that provides enough carbohydrate to maintain her weight and glycogen stores during training and competition.According to expert recommendations,she should consume _____ grams of carbohydrate daily.

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

Question 27

Carbohydrate loading involves manipulating dietary and physical activity patterns three to seven days before an athletic event to increase muscle glycogen stores.

Question 28

If athletes consume protein supplements in excess of their energy needs,their body will convert the extra amino acids into fat for storage in adipose tissue.

Question 29

Iron deficiency is more common in young female athletes than in young male athletes.

Question 30

Which of the following does not contribute to iron-deficiency anemia?

A)Low-calorie diet
B)Vegan diet
C)Distance running
D)Cheerleading

Question 31

True or false.Carbohydrate loading helps delay fatigue in athletes participating in events lasting 30 to 60 minutes.

Question 32

Risk of bone fractures may increase for athletes who train primarily indoors and follow vegetarian diets.

Question 33

Juliana is a resistance athlete who weighs 175 lb.According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,her minimal intake of protein should be approximately _____ g daily.

A)130
B)46
C)96
D)210

Question 34

For optimal support during activity,athletes should consume ____________ g of protein per kilogram of body weight 3 to 4 hours before a strenuous training session or competition.

A)0.15 to 0.25
B)0.20 to 0.30
C)0.25 to 0.35
D)0.30 to 0.40

Question 35

Which of the following statements is true?

A)Trained athletes are unable to compete when fat comprises 65% of their total energy intake.
B)Athletes and other physically active people should avoid diets that supply more than 15% of total energy from fat.
C)Most physically active people should consume 20 to 35% of their total energy intake from fat.
D)Dietitians generally recommend very-low-fat diets for healthy athletes.

Question 36

According to the joint recommendations of an expert group that included the Academy of Nutrition and Dietetics,an endurance athlete who weighs 60 kg should consume at least _____ g of protein daily.

A)92
B)72
C)82
D)102

Question 37

Jordan is a competitive 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 and competition.According to expert recommendations,he should consume _____ grams of carbohydrate daily.

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

Question 38

Plasma free fatty acids are derived from triglycerides in adipose cells.

Question 39

When an athlete takes branched-chain amino acids he or she can expect all of the following effects EXCEPT ____________.

A)delaying fatigue
B)sparing muscle glycogen
C)preventing dehydration
D)decreasing protein degradation

Question 40

Low blood levels of vitamin D may lead to reduced reaction time,poor balance,and an increased risk of falling.

Question 41

During exercise lasting less than 60 minutes,athletes should consume 3 to 7 ounces of water every 15 minutes.

Question 42

Which of the following statements is true?

A)A person suffering from heat cramps typically has a body temperature of 105ºF or higher.
B)Dehydration can result in declines in an athlete's strength and endurance.
C)Heat cramps are life-threatening and require emergency treatment.
D)Heat cramps are a unique type of muscle spasm that occur along the digestive tract during exercise.

Question 43

Which of the following ergogenic aids is categorized as not effective and does not perform as claimed?

A)Sodium bicarbonate
B)Caffeine
C)Coenzyme Q₁₀
D)Whey protein

Question 44

According to scientific evidence,which of the following substances may benefit muscle recovery after intense exercise?

A)Branched-chain amino acids
B)Bee pollen
C)Gamma hydroxybutyric acid
D)DHEA

Question 45

Use of ergogenic aids is common in athletes of all ages and all levels of competition,but is highest in certain groups.Based on the information in Chapter 15,which of the following individuals is most likely to use ergogenic aids?

A)Professional male basketball player
B)Amateur female boxer
C)Female college rugby player
D)Male Olympic swimmer

Question 46

According to scientific evidence,which of the following substances may improve the performance of sprinters and weight lifters?

A)Bee pollen
B)Chromium
C)Creatine
D)Vitamin E

Question 47

Recommended sports drinks contain about ______ g of carbohydrate per 12-ounce serving.

A)14
B)21
C)35
D)28

Question 48

The primary electrolytes in sports drinks are sodium and phosphorus.

Question 49

Caffeine _________.

A)increases muscle glycogen deposits
B)enhances skeletal muscle contraction
C)is a depressant drug that reduces urine production
D)lowers fatty acid levels in blood

Question 50

Many sports organizations have banned the use of _____ by athletes.

A)colloidal ligands
B)branched-chain amino acids
C)anabolic steroids
D)herbal extracts

Question 51

Which of the following ergogenic aids are most frequently used to enhance athletic performance?

A)Energy drinks
B)Dietary supplements
C)Prescription medications
D)Hormone injections

Question 52

The National Collegiate Athletic Association limits the amount of _____ athletes can have in their bodies during competition.

A)caffeine
B)ginseng
C)bee pollen
D)chondroitin sulfate

Question 53

Which of the following statements is true?

A)Lack of sweating is a sign of heatstroke.
B)Caffeinated beverages are recommended for treating a person with heatstroke.
C)A person suffering from heat cramps typically has a body temperature of 105ºF or higher.
D)Heat cramps are muscle spasms that usually occur in the abdomen.

Question 54

Which of the following statements is true?

A)Consuming excess sports drinks or water during exercise can contribute to water intoxication.
B)Dietitians generally recommend iron supplements to prevent dehydration.
C)Alcohol enables the body to retain water and prevent dehyration.
D)Compared to nonathletes,endurance athletes can tolerate dehydration without suffering ill effects.