Deck 10: Nutrition: Fitness and Sports

Question 1

Bill goes on an 8-hour continuous hike. Most of the ATP for this activity will be derived from _______________

Answer 1

fat fats lipid lipids triglycerides triglyceride fatty acids fatty acid

Question 2

Athletes can build muscle glycogen stores by consuming a very high carbohydrate diet for several days before an athletic event while tapering exercise duration. This practice is called ____________

Answer 2

carbohydrate loading carbohydrate-loading carb loading carb-loading

Question 3

When ATP is produced in muscles from glucose without the use of oxygen, resulting in lactic acid, this is called _______________ glucose breakdown.

Answer 3

anaerobic

Question 4

During his wrestling workout, Damon loses about 4 pounds. He should consume _______________ cups of water during or after his workout

Question 5

_______________ is a dietary procedure that apparently speeds lactic acid removal from contracting muscles and prevents early fatigue.

Question 6

Injecting red blood cells into the bloodstream to enhance aerobic capacity is called _______________

Question 7

_______________ is a major source of energy for all events lasting up to about 1 minute. This is split in muscle to reform ATP

Question 8

The goals of an aerobic exercise program are to exercise for a(n) ____________ of 20 to 60 minutes, at a(n) ____________ of 55% to 90% of maximum heart rate, and at a(n) ____________ of 5 days per week

Question 9

Knowing an athlete's amount of body fat can help determine if he or she is eating the appropriate number of kcalories. A male athlete should have a body fat content of about _______________ percent and a female, _______________ percent.

Question 10

Don is attempting to build muscle mass for the next body-building competition. He weighs 170 pounds. He should be eating within the range of _______________ grams per kilogram of body weight of protein per day

Question 11

_______________ is a general term referring to substances that can enhance athletic performance

Question 12

Adolescent female athletes must be particularly concerned about getting enough of the mineral _______________

Question 13

The high energy compound that is made from carbohydrate, protein, and fat catabolism is _______________.

Question 14

Triathletes and marathoners should eat up to _______________ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue

Question 15

For anyone who exercises regularly, the macronutrient that should make up the majority of total daily calorie intake is ____________

Question 16

Most of the time, ____________ contribute(s) less than 5% to the body's general energy needs. However, during endurance exercise, it can supply as much as 15%

Question 17

Regular ____________ may delay the onset of or help treat heart disease, diabetes mellitus, obesity, and high blood pressure

Question 18

For a pre-event meal, foods such as bagels, muffins, and bread should be eaten within the range of _______________ hours before an endurance event

Question 19

Maxine Miles runs a marathon in 2 hours and 40 minutes. Most of the ATP for this activity is supplied by the process of _______________ glucose breakdown.

Question 20

An intake of more than approximately _______________ milligrams of caffeine will elicit a urine level of caffeine that would be grounds for disqualification according to standards set by the International Olympic Committee

Question 21

If an athlete's body fat level is too high, what is the best weight loss approach?

A) Follow an 800 kcalorie eating plan.
B) Wear a rubber suit to sweat off extra weight.
C) Eat about 200 to 500 kcalories less per day.
D) Restrict dietary carbohydrates.

Question 22

A ____________ should contain water for hydration, electrolytes to help retain blood volume, and carbohydrates to provide energy and flavor

Question 23

A meal representative of what an endurance athlete should eat before an event is

A) steak, eggs, milk, and hash browns.
B) a turkey sandwich, cottage cheese, milk, and a chocolate bar.
C) a peanut butter sandwich, banana, and milk.
D) baked chicken, plain baked potato, salad, and fruit juice.

Question 24

Protein supplies approximately __________ percent of a human's general energy needs.

A) 0
B) 2 to 5
C) 15 to 17
D) 27 to 33

Question 25

Athletes who consume adequate carbohydrate promote all of the following except

A) reducing the risk of chronic fatigue.
B) loading the liver with adequate glycogen stores.
C) increases in body fat levels.
D) loading the muscles with adequate glycogen stores.

Question 26

Which of the following is true about protein as an energy source?

A) Protein is more important than carbohydrate as an energy source for muscular activity.
B) The need for protein as an energy source is greater for endurance athletes than for those who body build or lift weights.
C) Protein and amino acid supplements are needed as energy sources for weight lifters.
D) Protein is a good energy source, supplying 7 kcals per gram.

Question 27

Which of the following is not a benefit of physical fitness?

A) Better sleep habits
B) Less body fat
C) Less muscle mass
D) Lower blood pressure

Question 28

Aerobic glucose breakdown provides most of the energy for sports activities lasting

A) up to 30 seconds.
B) 30 seconds to 1 minute.
C) 1 to 2 minutes.
D) 2 minutes to 4 hours.

Question 29

For aerobic glucose breakdown to take place, two- and three-carbon fragments must enter which cell organelle to be metabolized into carbon dioxide and water?

A) Nucleus
B) Mitochondrion
C) Golgi body
D) Smooth endoplasmic reticulum

Question 30

Zelda is a marathon runner. She completes the marathon in 2 hours and 30 minutes. Which of the following is true regarding her fuel use during the marathon?

A) If she runs out of muscle glycogen at the 2-hour mark, she will not feel fatigue.
B) Anaerobic glucose breakdown, using muscle glycogen, will provide most of the ATP for the marathon.
C) Liver glycogen is the preferred fuel during intense muscular activity lasting less than 2 hours.
D) As exercise duration increases beyond 20 to 30 minutes, blood glucose will become increasingly important to spare muscle glycogen, so Zelda will have the ability to sprint across the finish line.

Question 31

Bart is a wrestler. His weight is regularly higher than the weight class he would like to wrestle in. What should he do?

A) Take diuretics to lose weight.
B) Sit in a sauna.
C) Gradually reduce food intake before wrestling season.
D) Restrict fluids before weigh-in.

Question 32

Neil is a football player. We can tell whether he is getting enough kcalories by all the following except

A) determining his body fat level.
B) seeing if his body fat is about 5 percent to 18 percent.
C) monitoring weight changes on a weekly basis.
D) weighing him before and after football practice.

Question 33

The conversion of glucose to lactic acid is called

A) aerobic glucose breakdown.
B) anaerobic glucose breakdown.
C) aerobic glycogen breakdown.
D) anaerobic glycogen breakdown.

Question 34

The difference between aerobic and anaerobic glycolysis is

A) aerobic glucose breakdown uses amino acids, anaerobic does not.
B) the end product of aerobic glucose breakdown is lactic acid; the end products of anaerobic glucose breakdown are carbon dioxide and water.
C) the end products of aerobic glucose breakdown are carbon dioxide and water; the end product of anaerobic glucose breakdown is lactic acid.
D) anaerobic glucose breakdown uses oxygen, aerobic does not.

Question 35

ATP and phosphocreatine are major energy sources for events lasting how long?

A) 1 minute
B) 5 minutes
C) 10 minutes
D) 30 minutes

Question 36

To help maintain adequate glycogen stores, an endurance athlete should eat

A) broccoli and cheese soup.
B) bagels and oranges.
C) peanut butter and apples.
D) tuna sandwich and milk.

Question 37

What is the name of the high energy compound that cells use directly to fuel other chemical reactions?

A) Adenosine triphosphate
B) Glucose
C) Amino acids
D) Fatty acids

Question 38

Bob drinks 6 cups of caffeinated coffee before his long distance bike race. He does this so fatty acids will be released into the bloodstream in greater than normal quantities to be used for energy and spare glycogen. Which of the following is true about fatty acid usage for energy?

A) Energy is released from fatty acids anaerobically.
B) Energy is released from fatty acids in a process called lipogenesis.
C) This is not a proven or promoted strategy to enhance performance.
D) Fatty acids are useful for intense exercise.

Question 39

The training effect, in which individuals experience improvements in physical fitness as they continue a regular exercise regimen, is a product of all of the following except

A) increased number of capillaries in muscles.
B) increased production of lactic acid by muscles.
C) increased number of mitochondria in muscle cells.
D) increased muscle triglyceride content.

Question 40

Anaerobic glucose breakdown provides most of the energy for sports activities lasting

A) 10 seconds.
B) up to 30 seconds.
C) 30 seconds to 2 minutes.
D) up to 5 minutes.

Question 41

A pre-event meal should

A) be eaten 1 hour before the event.
B) contain at least 600 kcalories.
C) be low in fat and fiber, high in carbohydrate and moderate in protein.
D) be high in fat to prevent hunger.

Question 42

Which of the following is true about the protein intake for athletes?

A) Most athletes must take protein supplements to get enough protein.
B) Bodybuilders need more protein than endurance athletes.
C) Amino acid supplements are a better way to deliver amino acids because they do not need to be digested.
D) Most athletes eating a variety of foods will easily meet their protein needs.

Question 43

The protein intake per day for a muscle-building athlete should be ??_____ grams per kilogram body weight.

A) 0.6 to 0.8
B) 0.8 to 1.5
C) 1.5 to 1.7
D) 2.5 to 3.0

Question 44

Joe loses 7 pounds during basketball practice. How many cups of water must he consume to replenish this loss?

A) 7
B) 10
C) 14
D) 21

Question 45

The best way to determine how much fluid must be replaced as a result of a workout is to

A) weigh before and after the workout.
B) rely on thirst.
C) drink various amounts of fluid during the workout and see how much makes you feel best.
D) estimate how much you sweated.

Question 46

Which of the following does not have an ergogenic effect according to your text?

A) Growth hormone
B) Carnitine
C) Anabolic steroids
D) Blood doping

Question 47

To preserve iron status, a female athlete should do all of the following except

A) take iron supplements regularly.
B) have her blood hemoglobin level checked regularly.
C) take iron supplements if anemic.
D) eat iron-fortified breakfast cereals.

Question 48

Carbohydrate loading

A) involves loading up on carbohydrate-laden foods the day before an endurance event.
B) involves little exercise and a high-carbohydrate diet the first 3 days, followed by heavy exercise and a low-carbohydrate diet right before competition.
C) involves a tapering in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake.
D) does not increase glycogen stores to any significant degree.

Question 49

Which of the following is a good pre-event meal?

A) Bacon, lettuce, and tomato sandwich
B) Milk shake
C) Cheese and sausage pizza
D) Oatmeal with whole fruit

Question 50

All of the following are good practices to keep well hydrated except

A) taking salt tablets and drinking plenty of fluid before the workout.
B) drinking freely up to 2 hours before an event.
C) consuming 1.5 to 2.5 cups of fluid 2-3 hours prior to the event start.
D) consuming 0.5 to 1.5 cups of fluid every 15 minutes during the workout.

Question 51

Which of the following supposedly increases free fatty acids in the blood?

A) Caffeine
B) Growth hormone
C) Phosphate loading
D) Bicarbonate loading

Question 52

If a woman athlete is not menstruating regularly, she should do all the following except

A) exercise more intensely.
B) increase her kcalorie intake.
C) get adequate calcium in the diet.
D) have her body fat percentage checked.

Question 53

Anabolic steroid use may cause all of the following side effects except

A) stunting growth in teenage athletes.
B) cardiovascular disease.
C) body fat loss.
D) "roid rage" (extreme mood swings).

Question 54

Which of the following is true about the vitamin and mineral intake of athletes?

A) Vitamins have known ergogenic benefits.
B) Minerals have known ergogenic benefits.
C) Athletes tend not to eat enough vitamins and minerals.
D) Most athletes tend to consume ample vitamins and minerals if they meet their kcalorie needs.

Question 55

A physically active lifestyle may reduce the risk of all the following except

A) osteoporosis.
B) skin cancer.
C) heart disease.
D) obesity.

Question 56

Which of the following supposedly speeds the removal of lactic acid from contracting muscles?

A) Caffeine
B) Growth hormone
C) Phosphate loading
D) Bicarbonate loading

Question 57

For which of the following activities would carbohydrate loading be warranted?

A) Marathon
B) Weight lifting
C) Football
D) 10 kilometer race

Question 58

A regular physical activity program should include all the following except

A) a warmup.
B) a frequency of 2 times per week.
C) a heart rate of 60 percent to 70 percent of maximum.
D) at least 20 to 30 minutes duration.

Question 59

A 120-pound woman is attempting to be a bodybuilder so she would like to gain large quantities of muscle mass. Her daily protein intake should be how many grams?

A) 32 to 59
B) 65 to 87
C) 82 to 93
D) 44 to 81

Question 60

For every pound lost during a workout, cup(s) of water should be consumed during or after exercise.

A) 1/2
B) 1
C) 1.75
D) 3

Question 61

All of the following are true about sports drinks except

A) they inhibit performance during short-duration activities.
B) they replenish electrolytes.
C) they replenish fluids.
D) they taste better than water.

Question 62

A good sports drink contains all the following except

A) potassium and sodium.
B) caffeine.
C) glucose.
D) chloride.

Question 63

The use of sports drinks is critical for activities lasting

A) 5 to 60 seconds.
B) 1 to 5 minutes.
C) 30 minutes.
D) 60 to 90 minutes.

Question 64

A well-tolerated exercise for overweight people is

A) basketball.
B) jogging.
C) bicycling.
D) aerobic dance.