Question 1

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action.

Accepted Answer

In the early minutes of an activity, muscle glycogen is the primary source of energy for muscles, as it is readily available and can be quickly broken down to provide glucose for energy.

Question 2

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood.

Accepted Answer

During anaerobic glucose breakdown, the production of energy through glycolysis occurs in the absence of oxygen. This process results in the buildup of lactate (also known as lactic acid) in the tissues and blood. Urea and uric acid are waste products of protein breakdown and metabolism, while amino acids are the building blocks of proteins and not a byproduct of glucose breakdown.

Question 3

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

Accepted Answer

Vitamin C is important for athletes because it is needed for the formation of collagen, which is a protein that provides structure to bones, tendons, ligaments, and cartilage. Athletes participating in high-impact sports are particularly susceptible to injury to these tissues and may benefit from adequate vitamin C intake to aid in their recovery and prevent further injury.

Question 4

Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:

Accepted Answer

Eating a high-carbohydrate diet regularly helps maintain glycogen stores in the muscles and liver, which are the body's primary energy source during endurance activities. Taking in glucose during the activity can help maintain blood glucose levels and fuel the muscles. Therefore, choices A and B are correct. Consuming fat and protein before the event may slow down digestion and absorption of carbohydrates, which can be detrimental to blood glucose maintenance during the activity. Therefore, choice C is incorrect.

Question 5

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel.

Accepted Answer

Research suggests that after about 20 minutes of moderate exercise, the body begins to use a higher percentage of fat for fuel and less glucose. This can be beneficial for individuals looking to burn fat and improve their endurance. However, it is important to note that high-intensity exercise still primarily relies on glucose as fuel.

Question 6

Sports anemia:

Accepted Answer

Sports anemia is a temporary condition that occurs as a normal adaptation to endurance training. It does not necessarily require treatment with iron supplements.

Question 7

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

The answer of As physical activity continues beyond the first...

Question 8

An endurance athlete can lose _____ of fluid an hour during activity.

Accepted Answer

An endurance athlete can lose 1.5 quarts, which is equivalent to 6 cups, of fluid an hour during activity. Option A and B are not enough and Option D is an extreme amount of fluid loss that is unlikely to happen during activity.

Question 9

Which of the following are most prone to iron deficiency?

Accepted Answer

Female athletes are most prone to iron deficiency due to menstrual blood loss and lower dietary intake compared to male athletes. Power athletes may also be at risk due to high levels of physical activity and increased iron losses through sweating. However, male athletes are less prone to iron deficiency than female athletes.

Question 10

During non-endurance exercise the optimal beverage for replacing fluids is:

Accepted Answer

Cool water is the optimal beverage for replacing fluids during non-endurance exercise. It is important to hydrate during exercise, but a salt solution or glucose drink is not necessary for short duration activities. Fruit juice may actually hinder hydration due to its high sugar content.

Question 11

The first symptom of dehydration (besides thirst) is:

Accepted Answer

Fatigue is often the first symptom of dehydration, even before thirst. Other symptoms include dark yellow urine, dry or sticky mouth, headache, dizziness, and muscle cramps.

Question 12

The Academy of Nutrition and Dietetics recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.

Accepted Answer

The Academy of Nutrition and Dietetics recommends 1.2 to 1.4 grams protein per kilogram of body weight each day for an endurance athlete. Option A (0.8 to 1.2) is the recommended range for sedentary individuals, while option C (1.6 to 2.2) and D (2.2 to 2.6) are higher than what is recommended for endurance athletes and could potentially lead to negative health effects.

Question 13

Lactate buildup in working muscles:

Accepted Answer

Lactate buildup in working muscles indicates that anaerobic breakdown of glucose has occurred. When the muscle's demand for energy exceeds the supply of oxygen from respiration, the body turns to anaerobic metabolism to produce energy. This process breaks down glucose into pyruvate, which is then converted into lactate to regenerate NAD+ to sustain glycolysis. The accumulation of lactate in the muscles can cause fatigue and discomfort.

Question 14

Glycogen storage is:

Accepted Answer

Glycogen storage in the human body is limited to about 2000 calories, primarily stored in the liver and muscles.

Question 15

The body's need for _____ far surpasses that for any other nutrient.

Accepted Answer

The body can survive longer without food than without water. Water is essential for many bodily functions, including digestion, absorption, and transportation of nutrients, circulation, and maintenance of body temperature.

Question 16

The amount of protein needed for physical activity varies depending on:

Accepted Answer

The amount of protein needed varies with the amount of training an athlete has had, as more trained athletes may require more protein to support muscle repair and growth.

Question 17

Which of the following factors does not influence how much glucose a person uses during physical activity?

Accepted Answer

The age of the person exercising does not directly influence how much glucose a person uses during physical activity. The other factors listed (carbohydrate intake, duration of the activity, degree of training of the muscles) can all impact how much glucose is used during exercise.

Question 18

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.

Accepted Answer

Endurance athletes should consume 20-35 percent of their energy from fat. Fat is an important source of energy during prolonged exercise and helps to spare glycogen stores, which are the primary energy source during high-intensity exercise. Consuming too little fat can lead to decreased performance and increased risk of injury, while consuming too much fat can result in gastrointestinal discomfort.

Question 19

Characteristics of cardiorespiratory endurance include:

Accepted Answer

The characteristics of cardiorespiratory endurance include increased cardiac output and oxygen delivery, as well as reduced blood pressure. However, it is important to note that increased cardiorespiratory endurance can also lead to a decreased resting pulse, rather than an increased one. Therefore, the best choice is E, which includes both increased cardiac output and oxygen delivery (a) and reduced blood pressure (b).

Question 20

The main role of _____ in supporting physical activity is to serve as an antioxidant.

Accepted Answer

The main role of vitamin E in supporting physical activity is to serve as an antioxidant. Vitamin E helps to protect cells from damage caused by free radicals that are produced during exercise. This antioxidant action is important for maintaining healthy muscle function and reducing inflammation in the body. Beta-carotene and vitamin C are also antioxidants, but they do not play as significant a role in supporting physical activity as vitamin E does. Folate is important for cell division and DNA synthesis, but it is not directly involved in supporting physical activity.

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