Question 1

Jorge is a weight lifter who is training intensively to increase his muscle mass.Which of the following statements is TRUE regarding Jorge's protein needs?

Accepted Answer

Jorge can meet his protein needs by following a personalized MyPlate food pattern, which can include a variety of protein sources, both animal and plant-based, to ensure adequate protein intake.

Question 2

Fatty-acids provide MOST of the energy for

Accepted Answer

Fatty acids are a long-lasting source of energy as they are stored in adipose tissue and can provide energy for sustained activities such as hiking, walking, or running a marathon. High-intensity, short-term activities such as sprinting or a 1500-meter race utilize carbohydrates as the primary source of energy.

Question 3

Which of the following statements about athletes and body weight is TRUE?

Accepted Answer

The answer of Which of the following statements about athletes...

Question 4

Carbohydrate loading involves altering

Accepted Answer

Carbohydrate loading involves increasing carbohydrate intake in the days leading up to an endurance event, in order to maximize glycogen stores in the muscles. This is typically done in conjunction with tapering exercise duration, as a means of optimizing performance. Therefore, the correct answer is D, which mentions exercise duration and carbohydrate intake.

Question 5

Petra is a long-distance track athlete who would like to optimize her glycogen stores.If she weighs 132 pounds,what is the minimum amount of carbohydrate she should consume daily to achieve this goal?

Accepted Answer

For athletes, it is recommended to consume 3-12 grams of carbohydrate per kilogram of body weight per day, depending on their training intensity and duration. As Petra is a long-distance track athlete, she likely needs to consume closer to the higher end of this range. 
To convert her weight from pounds to kilograms: 
132 pounds / 2.2 pounds per kilogram = 60 kilograms 
At 12 grams of carbohydrate per kilogram of body weight per day: 
60 kg x 12 g/kg = 720 grams of carbohydrate per day 
At the lower end of the range (3 grams of carbohydrate per kilogram of body weight per day), she would need: 
60 kg x 3 g/kg = 180 grams of carbohydrate per day 
Therefore, the minimum amount of carbohydrate Petra should consume daily to optimize her glycogen stores is 360 grams (at 6 grams of carbohydrate per kilogram of body weight per day). 
So, the correct answer is C.

Question 6

In which of the following events would carbohydrate loading NOT be beneficial?

Accepted Answer

Carbohydrate loading is not as beneficial for short, high-intensity activities like weight lifting. This technique is typically more useful for endurance activities like long-distance swimming, cross-country skiing, and marathons where the athlete needs sustained energy over a longer period of time.

Question 7

George plays basketball for his high school team,and he is concerned that he is not consuming enough energy to support his activity.Which of the following would be the MOST likely indicator that he needs to increase his energy intake?

Accepted Answer

Weight loss is a clear sign that George is not consuming enough energy to support his activity. A deficit in energy intake can lead to weight loss and a decrease in muscle mass, both of which can impair his performance on the court. Impaired performance, low blood glucose levels, and suffering a fracture can all be indicators of poor nutrition, but they are not the most likely indicators that George needs to increase his energy intake.

Question 8

Which of the following is MOST likely to occur when a runner stops suddenly after a race?

Accepted Answer

Heat syncope is most likely to occur when a runner stops suddenly after a race due to a rapid decrease in blood flow to the brain, often caused by the sudden cessation of muscular activity that was helping to pump blood back to the heart during the race.

Question 9

Which of the following statements about carbohydrate loading is FALSE?

Accepted Answer

Carbohydrate loading is not necessary or helpful for moderately intense physical activity to maintain fitness. It is only recommended for endurance activities lasting longer than 90 minutes.

Question 10

At rest,the body's fuel source is primarily

Accepted Answer

When the body is at rest, it primarily relies on fat as a fuel source. This is because during periods of rest, the body does not require immediate and quick energy, but rather can utilize stored fat as a longer lasting energy source. Muscle glycogen and blood glucose are primary fuel sources during exercise or periods of high energy demand, while protein is not a preferred fuel source and is mainly used for building and repairing tissues.

Question 11

Elisa is a gymnast who trains on average for two hours each day.She supports her daily activity by consuming 2,500 kilocalories per day.What is the minimum number of kilocalories she should consume from carbohydrates?

Accepted Answer

The Dietary Guidelines for Americans recommend that 45% to 65% of daily calories come from carbohydrates. Using the minimum percentage (45%), for a daily intake of 2,500 kilocalories, the calculation is 2,500 kcal * 0.45 = 1,125 kcal.

Question 12

What is the cause of sports anemia?

Accepted Answer

Sports anemia is caused by an increase in plasma volume due to training, which dilutes red blood cells and decreases hemoglobin levels. This is a normal and temporary adaptation to high-intensity exercise, and not necessarily indicative of an actual iron deficiency or anemia.

Question 13

When does the body experience the highest rates of glycogen storage?

Accepted Answer

The body experiences the highest rates of glycogen storage 4 to 6 hours after exercise, when muscles are most receptive to receiving and storing glucose. This is commonly known as the post-exercise "glycogen window". During this time, consuming a combination of carbohydrates and protein can help maximize glycogen replenishment and muscle recovery.

Question 14

Where in the body do we find the greatest storage of potential energy to fuel long-term activities?

Accepted Answer

Body fat provides the greatest storage of potential energy and can fuel long-term activities, as it has a high energy density and is slow to break down. Muscle glycogen and blood glucose can provide energy for shorter, more intense activities, while muscle protein is not an efficient source of energy and is used primarily for tissue repair and growth.

Question 15

Why are the B vitamins especially important to an athlete?

Accepted Answer

The B vitamins play a critical role in energy metabolism, which is essential for athletes to perform at their best.

Question 16

In physical activity lasting less than one hour,the MOST appropriate fluid replacement is

Accepted Answer

For physical activity lasting less than one hour, plain water is sufficient to replace fluids lost through sweating. Electrolytes and carbohydrates, which are found in sports drinks, are not necessary for short-duration exercise and can actually contribute to excess calorie intake. Juices and Kool-Aid are also not recommended as they contain high amounts of sugar which can lead to gastrointestinal distress and other health issues.

Question 17

The breakdown of glucose to ATP and pyruvic acid is called

Accepted Answer

Glycolysis is the process of breaking down glucose into ATP and pyruvic acid. Glycosylation is the attachment of a sugar molecule to a protein, lipid, or other organic molecule. Glycogenolysis is the breakdown of glycogen into glucose. Gluconeogenesis is the synthesis of glucose from non-carbohydrate sources such as amino acids, lactate, or glycerol.

Question 18

Which of the following BEST describes how ATP provides energy to the body's cells?

Accepted Answer

ATP provides energy to the body's cells by releasing energy when a phosphate group is cleaved from the ATP molecule. This releases a large amount of stored energy that can be used by the cell for various metabolic processes.

Question 19

The increase in muscle strength and size that occurs with strength training is known as

Accepted Answer

The increase in muscle strength and size that occurs with strength training is known as hypertrophy. Atrophy refers to a decrease in muscle mass and function due to disuse or injury. Flexibility refers to the range of motion around a joint. Resistance refers to the amount of weight or force that is being lifted or pushed.

Question 20

Which of the following does NOT explain why people who engage in vigorous physical activity have an increased ability to burn fat?

Accepted Answer

Increased metabolism of carbohydrates during prolonged, intense training actually indicates that the body may be relying more on carbohydrates rather than fat for energy during exercise, which does not explain why people who engage in vigorous physical activity have an increased ability to burn fat. The other options (A, B, and C) all directly relate to an increase in fat burning ability.

Quiz 11: Nutrition and Physical Activity: Keys to Good Health