Question 1

About how much fluid per hour can the digestive system absorb?

Accepted Answer

The digestive system is capable of absorbing around 1,000 millilitres of fluid per hour. This can vary based on a person's individual physiology and the contents of the fluid being digested, but 1,000 millilitres is a general estimate.

Question 2

Muscles respond to the overload of exercise by gaining which of the following?

Accepted Answer

Muscles respond to the overload of exercise by gaining size or hypertrophy. When muscles are repeatedly overloaded with resistance training, the muscle fibers become damaged, leading to the activation of satellite cells. These satellite cells fuse with the damaged muscle fibers, leading to the repair and growth of muscle fibers. This results in an increase in muscle size or hypertrophy. However, it's important to note that endurance ability, definition, shape, and aerobic capacity can also improve with exercise, but they are not the primary outcome of muscle overload.

Question 3

Which of the following factors influences how much glucose a person uses during physical activity?

Accepted Answer

The duration of the physical activity plays a crucial role in determining how much glucose a person uses. During short bouts of exercise, the body primarily uses stored glycogen for energy. However, during prolonged physical activity, as glycogen stores become depleted, the body starts to use blood glucose as an energy source. Therefore, the longer the duration of exercise, the more glucose a person will use.

Question 4

What substance 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, also known as adrenaline, is released into the bloodstream during prolonged physical activity to signal the liver and fat cells to release stored energy nutrients. This allows the body to maintain its energy needs during prolonged exercise. Thyroxine and norepinephrine are also hormones involved in regulating metabolism and energy expenditure but are not the primary signaling molecules for energy release during exercise. Lactic acid is a byproduct of anaerobic energy metabolism and does not have a direct role in signaling for energy release from the liver and fat cells.

Question 5

What provides most of the energy that muscles use to go into action in the early minutes of an activity?

Accepted Answer

Muscle glycogen is the stored form of glucose in muscles and can be quickly broken down into glucose to provide energy for muscle contractions. It is the primary source of energy for muscles during high-intensity activities that last a few minutes. Liver glycogen and fats are also used for energy during longer duration activities, while protein is not a significant energy source for muscles.

Question 6

What is a typical resting pulse rate for active people?

Accepted Answer

A typical resting pulse rate for active people is usually between 50-70 beats per minute. Option A is too low and can indicate bradycardia, a condition where the heart beats too slowly. Option B is also quite low and may indicate an excessively fit individual or a medical condition. Option D is too broad and includes non-active individuals.

Question 7

How long does it take for a person who exercises moderately to begin to use less glucose and more fat for fuel?

Accepted Answer

It takes approximately 20 minutes of moderate exercise for the body to start using more fat as fuel and less glucose. This is because the body first uses the immediate energy source of glucose stored in the muscles and liver before tapping into fat stores for energy.

Question 8

Which of the following foods would be most beneficial when carbohydrate loading?

Accepted Answer

Whole-grain rice is a complex carbohydrate that provides a slow release of energy, making it an ideal choice for carbohydrate loading. Sports drinks and oranges also provide carbohydrates, but they may be high in simple sugars, which can spike insulin levels and lead to a crash in energy. Potato chips are high in fat and low in carbohydrates, making them a poor choice for carbohydrate loading.

Question 9

Which of the following strategies helps endurance athletes maintain their blood glucose concentrations for as long as possible?

Accepted Answer

Taking in glucose during endurance activity helps maintain blood glucose concentrations for as long as possible. Consuming fat and protein before the event may provide sustained energy, but glucose is necessary for maintaining blood glucose levels. Eating a high-protein diet regularly and fasting during the day of an event do not help maintain blood glucose concentrations during endurance activity.

Question 10

Which one of the following is a component of fitness?

Accepted Answer

Flexibility is a component of fitness, as it refers to the ability to move joints through their full range of motion. It is important for overall health and athletic performance.

While A) cardiac output is related to cardiovascular health, it is not a component of fitness itself.

C) balance is also important for athletic performance and injury prevention, but it is not traditionally considered one of the main components of fitness.

D) overload is a principle of training that involves gradually increasing the intensity, frequency, and/or duration of exercise to improve fitness, but it is not a component of fitness in and of itself.

Question 11

What is the name for the fragments of glucose molecules that accumulate in the tissues and blood and are produced by the breakdown of anaerobic glucose?

Accepted Answer

The fragments of glucose molecules that accumulate in the tissues and blood and are produced by the breakdown of anaerobic glucose are known as lactic acid.

Question 12

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

Accepted Answer

Eating a high-carbohydrate diet during the three days before competition is the safest and most effective way to properly carbohydrate load. Gradually increasing activity before competition and drinking high carbohydrate drinks the day before may be helpful, but they are not necessary for safe and effective carbohydrate loading. Eating simple carbohydrates before competition is not recommended as it may cause a quick spike in blood sugar levels and lead to a crash later on.

Question 13

Which of the following foods is appropriate for athletic performance?

Accepted Answer

Foods dense in nutrients provide the necessary vitamins, minerals, and antioxidants that support overall health and athletic performance. They help to fuel the body, decrease inflammation, and aid in recovery after exercise. Simple carbohydrates may provide a quick burst of energy but can lead to a crash later on. Foods moderate in sodium are important for electrolyte balance during exercise, but excessive sodium consumption can lead to dehydration. Foods low in essential amino acids do not provide the building blocks necessary for muscle repair and growth.

Question 14

What is the first symptom of dehydration?

Accepted Answer

Fatigue is often the first symptom of dehydration, as the lack of fluids leads to a decrease in blood volume and a drop in blood pressure, leaving the body feeling tired and sluggish. Heavy breathing and heat stroke can also be symptoms of dehydration, but they typically occur after prolonged periods of dehydration. Hypoglycemia, or low blood sugar, is not directly related to dehydration.

Question 15

Which of the following nutrients does the body need most?

Accepted Answer

Water is the most important nutrient for the body as it is involved in nearly every bodily function including digestion, absorption, transportation of nutrients, and removal of waste products. The body can survive for weeks without food but only a few days without water.

Question 16

Which one of the following enhances flexibility?

Accepted Answer

Stretching is the most effective way to enhance flexibility as it helps to elongate muscles and increase range of motion. Aerobic activity, calisthenics, and weight training may have some benefits for flexibility, but they mainly focus on cardiovascular health, strength, and endurance.

Question 17

You are coaching a high-performance athlete who asks you about moderate use of caffeine.What advice would you give him?

Accepted Answer

Moderate use of caffeine has been shown to improve physical endurance and increase alertness and focus, making it a potential aid to performance. However, excessive use can lead to negative side effects such as dehydration, jitteriness, and increased heart rate. It's important for athletes to consider their individual tolerance for caffeine and to avoid using it as a crutch instead of addressing underlying issues related to training, nutrition, and recovery.

Question 18

How many hours before an athletic competition should a meal should be finished?

Accepted Answer

A meal should be finished 3-4 hours before an athletic competition to allow for proper digestion and energy availability.

Question 19

Which of the following is a characteristic of cardiorespiratory endurance?

Accepted Answer

Cardiorespiratory endurance is the ability of the body to perform prolonged, dynamic exercise using large muscle groups at a moderate-to-high intensity. One of the benefits of developing cardiorespiratory endurance is a reduction in blood pressure.

Question 20

Which of the following beverages is best for replacing fluids during exercise?

Accepted Answer

Cool water is the best option for replacing fluids during exercise as it is easily absorbed by the body, helps regulate body temperature, and does not contain high levels of sugar or sodium that can hinder hydration. It is recommended to drink water before, during, and after exercise to maintain proper hydration levels.

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