Question 1

What is the name for the increase in strength and size that muscle cells and other tissues undergo in response to an overload of physical activity?

Accepted Answer

Hypertrophy is the term used to describe the increase in strength and size of muscle cells and other tissues in response to an overload of physical activity. This overload can come in the form of resistance training, endurance exercise, or other forms of physical stress. Atrophy is the opposite, referring to the shrinking and weakening of tissues due to lack of activity or disuse. Hyperloading and hyperinsulinemia are not terms commonly used in relation to muscle strength and size.

Question 2

What hormone flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients when physical activity continues beyond the first few minutes?

Accepted Answer

Epinephrine is known as the "fight or flight" hormone and is released during times of stress or physical activity. It signals the liver and fat cells to break down their stored energy nutrients, such as glucose and fatty acids, and release them into the bloodstream to be used as fuel for the body's energy needs. This process is important during extended periods of physical activity, when the body's initial energy stores are depleted and additional fuel is needed to sustain activity. Thyroxine, grehlin, and insulin are not involved in this specific process.

Question 3

A safe plan for carbohydrate loading includes which of the following strategies?

Accepted Answer

Gradually decreasing activity during the week before the competition is a safe plan for carbohydrate loading. This allows the muscles to rest and store carbohydrates without risking fatigue or injury. Eating simple carbohydrates before the competition or drinking high-carbohydrate drinks the day before can lead to digestive issues, and eating a lower-carbohydrate diet during the three days before competition can result in insufficient fuel for the muscles.

Question 4

To emphasize muscle endurance in weight training, you would combine less resistance (lighter weights) with more repetitions.

Accepted Answer

This is correct. To emphasize muscle endurance, you want to use lighter weights with more repetitions. This helps to develop the ability of the muscles to perform sustained work over an extended period of time.

Question 5

What colour is the urine of an adequately hydrated person?

Accepted Answer

Adequately hydrated person's urine is usually yellow like pale lemonade. This indicates that the person is well hydrated and their kidneys are functioning properly.

Question 6

Which of the following foods should an athlete eat in order to consume an adequate amount of B vitamins, magnesium, and chromium?

Accepted Answer

Whole grains, such as brown rice, quinoa, or whole wheat bread, are a good source of B vitamins, magnesium, and chromium. Low-fat milk and lean meats are good sources of B vitamins, but not as much of magnesium and chromium. Leafy vegetables are a good source of magnesium, but not as much of B vitamins and chromium.

Question 7

Fitness vitamin waters provide the appropriate amounts of glucose and electrolytes that sports drinks do.

Accepted Answer

While fitness vitamin waters may contain glucose and electrolytes, the amounts may not be the same as sports drinks and may not provide the same level of hydration for athletes. It's always best to read nutrition labels and consult with a healthcare professional before relying on any beverage for hydration during physical activity.

Question 8

What is a typical resting pulse rate for active people?

Accepted Answer

A typical resting pulse rate for active people is 50 beats per minute or lower. A lower resting pulse rate indicates better cardiovascular health and fitness. However, extremely low resting pulse rates, such as 30 beats per minute or lower, may indicate a medical condition and require medical attention. A resting pulse rate of 70 beats per minute or lower is still considered healthy, but may not necessarily indicate a high level of fitness.

Question 9

Which of the following characteristics is associated with improved cardiorespiratory endurance?

Accepted Answer

Reduced blood pressure is associated with improved cardiorespiratory endurance, as it indicates better efficiency and effectiveness of the heart and lungs in delivering oxygenated blood to the body's tissues. Decreased oxygen delivery (B), increased resting pulse (C), and decreased cardiac output (D) are all associated with decreased cardiorespiratory endurance.

Question 10

Which of the following statements identifies an advantage of consuming candy-like sport bars for athletes?

Accepted Answer

Candy-like sport bars are designed to be convenient and easy to consume quickly, making them a good choice for athletes who need a quick boost of energy before a competition. However, they may not necessarily provide complete nutrition and can sometimes be more expensive than homemade snacks.

Question 11

Most athletes probably need somewhat more protein than sedentary people.

Accepted Answer

Athletes require protein to help repair and rebuild muscle tissue that is broken down during exercise, and therefore require greater protein intake than sedentary people. However, the exact amount of protein needed will vary depending on factors such as the type of sport or activity, body size, and training regimen.

Question 12

Which of the following activities is considered vigorous intensity?

Accepted Answer

According to the CDC's Physical Activity Guidelines, vigorous intensity activities are those that require a high amount of effort and result in rapid breathing and increased heart rate. Cross-country skiing is considered a vigorous intensity activity, while weight lifting, casual bike riding, and brisk walking are moderate intensity activities.

Question 13

Which of the following dietary strategies will help to maintain glucose concentrations for activity?

Accepted Answer

Eating carbohydrate-rich food within 2 hours of exercise will help maintain glucose concentrations for activity by providing a source of readily available glucose for the body to use during exercise.

Question 14

What advice would you give to an athlete participating in a strenuous world-class competition that lasts for four hours or more?

Accepted Answer

During a strenuous world-class competition that lasts for four hours or more, an athlete needs to consume sports drinks and pretzels during the event to replenish electrolytes, carbohydrates, and fluids lost through sweating. Plain water and salt tablets might not be enough to maintain proper hydration and electrolyte balance, and consuming salted nuts an hour before the event might cause gastrointestinal discomfort during the activity. Taking electrolytes and salt tablets at the end of the event might help with recovery but not during the competition itself.

Question 15

What is the name of the illegal drug that has been used to increase oxygen capacity in athletes?

Accepted Answer

Epoetin is a drug that increases the number of red blood cells, which carries oxygen in the body. It has been used illegally by athletes to enhance their endurance performance. Guarana and spirulina are natural supplements that may provide energy and nutritional benefits, but they do not increase oxygen capacity. Ephedra is a stimulant that has been banned in sports due to its potential health risks.

Question 16

Which one of the following exercises enhances flexibility?

Accepted Answer

Stretching is the best choice for enhancing flexibility as it involves the lengthening of muscles and promotes a greater range of motion at a joint. Aerobic activity, calisthenics, and weight training can all improve overall fitness but do not have the same level of focus on flexibility.

Question 17

What characteristic should an athlete's pregame meal have?

Accepted Answer

The athlete's pregame meal should be high in carbohydrates to provide the necessary energy for physical activity. Protein, fiber, and unsaturated fat are also important for overall nutrition, but a high-carbohydrate meal is crucial for optimal athletic performance.

Question 18

What is the term used to describe low blood hemoglobin levels that occur early in an athlete's training?

Accepted Answer

The term used to describe low blood hemoglobin levels that occur early in an athlete's training is sports anemia. This is a common occurrence in athletes due to increased plasma volume and increased red blood cell destruction during exercise, which leads to a temporary decrease in hemoglobin levels.

Question 19

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

Accepted Answer

Iron is a crucial component of hemoglobin, the protein in red blood cells that transports oxygen to the body's tissues, including muscles. Without enough iron, the body cannot produce enough hemoglobin, and the muscles may not receive enough oxygen, leading to decreased physical performance.

Question 20

On average, people who regularly engage in physical activity live longer than those who are physically inactive.

Accepted Answer

There is strong evidence to support the statement that regular physical activity can increase life expectancy. According to a study published in The Lancet, individuals who engaged in at least 150 minutes of moderate-intensity exercise per week had a 31% lower risk of mortality compared to those who were physically inactive. Furthermore, physical activity can also help reduce the risk of various chronic diseases, such as heart disease, stroke, and Type 2 diabetes, which can ultimately affect life expectancy.

Quiz 10: Nutrients, Recreational Physical Activity, and the Bodys Responses