Question 1

​Lactate buildup in working muscles:

Accepted Answer

Lactate buildup in working muscles indicates that anaerobic breakdown of glucose has occurred.

Question 2

​Progressive weight training is not associated with:

Accepted Answer

Progressive weight training is associated with increased muscle strength, management of cardiovascular disease, reduced osteoporosis risk, and psychological well-being. It is not associated with reduced lean body tissue as it typically results in an increase in muscle mass.

Question 3

The Physical Activity Guidelines for Americans recommend:​

Accepted Answer

The Physical Activity Guidelines for Americans recommend accumulating activities in weekly totals of at least 10-minute sessions. This means that individuals can engage in bouts of physical activity that are at least 10 minutes long and accumulate these sessions throughout the week to meet their physical activity goals. This allows flexibility in scheduling and tailoring physical activity to an individual's preferences and needs.

Question 4

Weight-bearing activity may interfere with maintenance of bone strength.​

Accepted Answer

Weight-bearing activity, such as walking and running, is actually beneficial for maintaining bone strength. It helps stimulate the bones to produce more bone tissue, which can increase bone density and strength. Lack of weight-bearing activity can contribute to bone loss and an increased risk of osteoporosis.

Question 5

Taking vitamin or mineral supplements just before competition will help to improve performance.

Accepted Answer

Taking vitamin or mineral supplements just before competition is not recommended as it can lead to adverse effects and may not improve performance. It is recommended to have a balanced and nutritious diet throughout the training period and then rely on the body's stores during the competition. Consultation with a healthcare professional can also help in determining the appropriate supplementation required for an athlete's individual needs.

Question 6

Most athletes probably need somewhat more protein than do sedentary people.

Accepted Answer

Athletes require more protein to support muscle growth and repair, as well as to support the increased demands placed on their bodies during training and competition. However, the amount of extra protein needed varies depending on the type, intensity, and duration of physical activity.

Question 7

Examples of aerobic physical activity include all of the following except:​

Accepted Answer

Using weight machines is not an example of aerobic physical activity as it primarily focuses on building muscle strength and endurance rather than increasing cardiovascular endurance through sustained moderate-intensity activities. The other options (brisk walking, swimming, bicycling, and climbing stairs) all involve rhythmic movements that utilize large muscle groups and increase heart rate and breathing rate, making them examples of aerobic activities.

Question 8

Characteristics of cardiorespiratory endurance include:​

Accepted Answer

Cardiorespiratory endurance is defined as the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during prolonged physical activity. Therefore, increased cardiac output and oxygen delivery are characteristic of individuals with good cardiorespiratory endurance. Choices A, B, and C are associated with poor cardiovascular health, while choice D is not necessarily a characteristic of cardiorespiratory endurance.

Question 9

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

Accepted Answer

Iron-deficiency anemia impairs physical performance because iron is crucial for oxygen transport in the blood, not glucose delivery.

Question 10

One thing to consider when attempting to increase daily physical activity for health is to:​

Accepted Answer

Seeking a doctor's advice if you have a serious chronic illness is crucial before starting any physical activity program to ensure it is safe and appropriate for your health condition.

Question 11

What is the intensity level of a physical activity that causes some increase in breathing,is a perceived exertion of 5 or 6,and allows you to have a conversation while doing the activity?​

Accepted Answer

A physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows for a conversation while doing the activity is considered moderate-intensity. This level of intensity is recommended for most individuals as it provides health benefits without putting too much strain on the body.

Question 12

As physical activity continues beyond the first few minutes,which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?​

Accepted Answer

Glucagon is a hormone that is released by the pancreas when blood glucose levels are low. It signals the liver to convert stored glycogen into glucose and release it into the bloodstream. During prolonged physical activity, the body's glycogen stores may become depleted, so glucagon is necessary to signal the liver to release stored energy nutrients. Thyroxine is a hormone that regulates metabolism, but does not specifically signal the liver to release energy. Lactic acid is produced during anaerobic exercise and does not signal the liver to release energy. Insulin is produced in response to high blood glucose levels and signals cells to take up glucose, but it does not signal the liver to release stored energy. Fatty acids may be broken down for energy during prolonged physical activity, but they do not specifically signal the liver to release stored energy nutrients.

Question 13

An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

Accepted Answer

It is recommended for athletes to weigh themselves before and after their workouts to determine how much fluid they need to replace. The weight lost during exercise is mostly due to fluid loss through sweat. By knowing the weight difference, athletes can estimate the amount of fluid they need to drink to replace the lost fluids and prevent dehydration.

Question 14

The body is able to store unlimited amounts of glycogen in muscles.

Accepted Answer

The body has a limited capacity for storing glycogen in muscles. The amount varies based on individual factors such as muscle mass, body size, and activity level.

Question 15

Muscle hypertrophy is an increase in size in response to use.

Accepted Answer

Muscle hypertrophy is generally characterized by an increase in muscle fiber size in response to physical activity and can occur in both aerobic and anaerobic forms of exercise.

Question 16

Anaerobic glucose breakdown produces a compound called ____ as a by-product.​

Accepted Answer

Anaerobic glucose breakdown, also known as fermentation, occurs when there is no oxygen present for cellular respiration to take place. In this process, glucose is converted into energy without the use of oxygen. One of the by-products of anaerobic glucose breakdown in animals and some microorganisms is lactic acid or lactate.

Question 17

People who regularly engage in physical activity live longer on average than those who are physically inactive.

Accepted Answer

Numerous studies have shown that regular physical activity can have a positive impact on life expectancy by reducing the risk of chronic diseases and promoting overall health and well-being.

Question 18

By strengthening the muscles of the back and abdomen,resistance training can improve posture.

Accepted Answer

Resistance training, also known as strength training, involves working against resistance to build strength and endurance in muscles. By focusing on exercises that target the muscles of the back and abdomen, resistance training can improve both their strength and endurance, which can lead to improved posture. Stronger core muscles, in particular, can support the spine and help you maintain good posture throughout the day.

Question 19

Which activity most enhances flexibility?​

Accepted Answer

Stretching is the activity that most enhances flexibility as it involves moving the joints and muscles through a wide range of motion and holding the position for a certain period of time, which helps to increase flexibility and also reduce the risk of injuries. Weight training, aerobics, calisthenics, and deadlifts may improve overall fitness, but they do not necessarily focus on improving flexibility.

Question 20

Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.

Accepted Answer

Even in cold weather, active people still lose fluids through sweating and breathing. Therefore, they still need to drink enough fluids to stay hydrated.

Quiz 10: Performance Nutrition

​Lactate buildup in working muscles:

​Progressive weight training is not associated with:

The Physical Activity Guidelines for Americans recommend:​

Weight-bearing activity may interfere with maintenance of bone strength.​

Taking vitamin or mineral supplements just before competition will help to improve performance.

Most athletes probably need somewhat more protein than do sedentary people.

Examples of aerobic physical activity include all of the following except:​

Characteristics of cardiorespiratory endurance include:​

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

One thing to consider when attempting to increase daily physical activity for health is to:​

What is the intensity level of a physical activity that causes some increase in breathing,is a perceived exertion of 5 or 6,and allows you to have a conversation while doing the activity?​

As physical activity continues beyond the first few minutes,which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?​

An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

The body is able to store unlimited amounts of glycogen in muscles.

Muscle hypertrophy is an increase in size in response to use.

Anaerobic glucose breakdown produces a compound called ____ as a by-product.​

People who regularly engage in physical activity live longer on average than those who are physically inactive.

By strengthening the muscles of the back and abdomen,resistance training can improve posture.

Which activity most enhances flexibility?​

Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.

Lactate buildup in working muscles:

Progressive weight training is not associated with:

The Physical Activity Guidelines for Americans recommend:

Weight-bearing activity may interfere with maintenance of bone strength.

Examples of aerobic physical activity include all of the following except:

Characteristics of cardiorespiratory endurance include:

One thing to consider when attempting to increase daily physical activity for health is to:

What is the intensity level of a physical activity that causes some increase in breathing,is a perceived exertion of 5 or 6,and allows you to have a conversation while doing the activity?

As physical activity continues beyond the first few minutes,which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?

Anaerobic glucose breakdown produces a compound called ____ as a by-product.

Which activity most enhances flexibility?