Deck 11: Nutrition, exercise and Sports

Question 1

When plenty of oxygen is available in the muscles,the condition is referred to as ________.

A)anaerobic
B)aerobic
C)VO_2max
D)glycolytic

Answer 1

B

Question 2

Energy for muscle contraction is most directly supplied by ________.

A)amino acids
B)creatine
C)phosphocreatine
D)ATP

Answer 2

D

Question 3

Phosphocreatine (PCr)is an energy-rich compound found in ______ tissue.

A)adipose
B)liver
C)kidney
D)muscle

Answer 3

D

Question 4

When glucose is broken down in an atmosphere where oxygen supply is limited,a 3-carbon compound known as ________ accumulates in the muscle.

A)phosphocreatine
B)lactate
C)glycogen
D)protein

Question 5

When conditions in the exercising muscle are anaerobic,metabolism of glucose results in ________.

A)the formation of lactate
B)production of 28 to 30 ATP
C)transfer of electrons and hydrogen ions to oxygen
D)None of these responses are correct.

Question 6

Other than phosphocreatine breakdown,the fastest way to supply ATP to exercising muscle is ________.

A)aerobic glycolysis
B)anaerobic glycolysis
C)to consume an energy gel
D)to break down fat stores in muscle and convert fatty acids to glucose

Question 7

The amount of ATP stored in a muscle cell can keep a muscle active for about ________.

A)1-2 seconds
B)10-30 seconds
C)1-3 minutes
D)1-3 hours

Question 8

At very high intensities of exercise,most of the energy the body uses is supplied by ________.

A)muscle glycogen
B)intramuscular fat
C)blood glucose
D)muscle protein

Question 9

When an athlete's maximal performance is desired,carbohydrates are a more efficient fuel than fat because ________.

A)more ATP is produced per unit of oxygen consumed
B)we consume more carbohydrate than fat or protein
C)carbohydrate is oxidized more rapidly than fatty acids
D)muscles get used to using carbohydrate as a fuel

Question 10

The site of greatest energy production in a muscle cell is the ________.

A)nucleus
B)ribosomes
C)mitochondria
D)cytoplasm

Question 11

The lactate that is made during high intensity exercise is eventually released in the bloodstream and taken up by the ______ and used as an energy source.

A)heart
B)liver
C)muscles
D)All of the choices are correct.

Question 12

Lactate from anaerobic glycolysis is transported by the blood to the liver,where it will be ________.

A)resynthesized to glucose
B)converted to sucrose or maltose
C)converted to cholesterol for disposal from the body
D)converted to urea for disposal by the kidneys

Question 13

The disadvantage of anaerobic glycolysis in high-intensity muscle contractions is that ________.

A)the heart muscle "soaks up" most of the lactic acid for its energy needs
B)ATP production cannot be sustained for long events
C)the production of excessive amounts of CO₂ and H₂O interferes with exercise
D)ATP is needed for digestion

Question 14

The Borg Scale of Perceived Exertion is used to determine ________.

A)flexibility
B)muscle strength
C)exercise intensity
D)All of these responses are correct.

Question 15

According to the Physical Activity Guidelines for Americans substantial health benefits occur when adults engage ________.

A)in occasional physical activity
B)in 150 minutes of moderate intensity exercise each week
C)in 75 minutes of moderate intensity exercise each week
D)None of these responses are correct.

Question 16

Anaerobic glycolysis can supply energy to muscle tissue for ________.

A)10 to 30 seconds
B)30 seconds to 2 minutes
C)2 to 5 minutes
D)up to 30 minutes

Question 17

In order for an individual to maintain an exercise regimen it helps if ________.

A)the exercise works only the lower legs
B)the exercise is built into a daily routine
C)you sweat profusely
D)you have a membership to a gym

Question 18

The only fuel that can be used in anaerobic glycolysis is ________.

A)fatty acids
B)amino acids
C)alcohol
D)glucose

Question 19

Which of the following are benefits of regular and consistent exercise?

A)enhanced heart function
B)improved balance
C)better sleep habits
D)reduced stress
E)All of these responses are correct.

Question 20

The benefit(s)of participating in different types of exercise is/are ________.

A)strengthening a variety of muscle groups
B)reducing the chances of injury
C)promoting activities that are more interesting and thus more likely to be continued
D)All of these responses are correct.

Question 21

In high-intensity exercise,such as championship basketball,the predominant fuel for exercise is ________.

A)fat
B)protein
C)carbohydrates
D)vitamins

Question 22

_____ supply about 3% to 15% of energy needs for endurance events.

A)Proteins
B)Carbohydrates
C)Fats
D)Vitamins

Question 23

The dietary regimen to increase muscle glycogen stores is called ________.

A)carbohydrate synthesis
B)glycogen synthesis
C)carbohydrate loading
D)energy loading

Question 24

The majority of stored energy in the body is in the form of ________.

A)glucose
B)ATP
C)amino acids
D)triglycerides

Question 25

A response called hypertrophy occurs when ________.

A)more ATP is released from the cell
B)a person exercises for half an hour per week
C)muscles enlarge after being made to work repeatedly
D)All of these choices are correct.

Question 26

In order to build up maximum stores of muscle glycogen for long-distance marathons,one should consume a ________ diet.

A)high-carbohydrate
B)high-protein
C)high-fat
D)high-energy

Question 27

"Hitting the wall" means ________.

A)someone is training for a marathon
B)someone has run out of available carbohydrates for energy
C)someone is so tired that he or she must stop to and rest for 10 to 15 minutes before continuing the sport
D)None of these responses are correct.

Question 28

During muscle-building regimens,how much protein should athletes consume?

A)0.8 g/kg
B)1.0 - 1.2 g/kg
C)1.2 - 1.7 g/kg
D)2.0 - 2.4 g/kg

Question 29

An adaptation occurs with exercise,besides improvement in fitness is ________.

A)increased bone density
B)better eyesight
C)increased longevity
D)increased morbidity

Question 30

Taking iron supplements has been found to benefit athletes ________.

A)only if they are anemic
B)in rare cases when they have experienced a cessation of the menstrual cycle
C)who are experiencing early symptoms of osteoporosis
D)by increasing the bulk of muscle

Question 31

In low-intensity exercise,aerobic metabolism of glucose will result in ________.

A)lactic acid
B)lipogenesis
C)carbon dioxide and water
D)glucose,fatty acids,and amino acid skeletons

Question 32

Which of the foods below constitutes the best choice when attempting carbohydrate loading before endurance events?

A)orange juice
B)French fries
C)spaghetti
D)sausage

Question 33

During the aerobic pathway of carbohydrate metabolism,_______.

A)glucose is metabolized with the aid of CO₂
B)fatty acids become the predominant fuel
C)ATP is formed slowly,but muscular activity can be sustained for many hours
D)None of these choices are correct.

Question 34

Prolonged,low intensity exercise uses mainly ______ muscle fibers.

A)white
B)Type IIX
C)Type IIA
D)Type I

Question 35

Glucose is stored in muscle tissue as ________.

A)triglycerides
B)glycogen
C)protein
D)phosphocreatine (PCr)

Question 36

Variables that determine an athlete's energy needs include ________.

A)body composition
B)training or competition
C)body size
D)All of these responses are correct.
E)None of these responses are correct.

Question 37

_______ of one's general energy needs are fueled by proteins.

A)Five percent
B)Fifteen percent
C)Fifty percent
D)Seventy percent

Question 38

When exercise duration approaches several hours per day,carbohydrate needs for athletes increase up to ________.

A)3 grams carbohydrate per kg body weight
B)5 grams carbohydrate per kg body weight
C)10 grams carbohydrate per kg body weight
D)20 grams carbohydrate per kg body weight

Question 39

Athletes,particularly female and young athletes,need to increase their intake of ________ to increase red blood cell production.

A)vitamin C
B)vitamin A
C)calcium
D)iron

Question 40

For athletes who compete in continuous,intense aerobic events lasting for 90 to 120 minutes (or shorter events repeated in 24 hours),________.

A)carbohydrate-loading benefits performance
B)carnitine supplements improve the use of fatty acids as muscle fuel
C)large doses of bicarbonate counter the acid production in the stomach
D)all caffeine-containing foods and beverages should be avoided for at least 2 to 4 days before the competition

Question 41

Fluids should be consumed _________ an athletic event.

A)before
B)during
C)after
D)All of these choices are correct.

Question 42

Which of the following is NOT a part of the female athlete triad?

A)amenorrhea
B)bone loss/osteoporosis
C)type 2 diabetes
D)energy deficit/disordered eating

Question 43

Slow,steady aerobic activity uses mostly fat as an energy source.

Question 44

An example of a food to avoid in a pre-game meal is ________.

A)hot dogs
B)spaghetti
C)low-fat milk
D)All of these foods should be avoided.

Question 45

Glycogen is the primary source of glucose for ATP production in muscles during intense activity that lasts for less than 2 minutes.

Question 46

Warm-up and cool-down should be parts of your exercise routine.

Question 47

One advantage of sports drinks is taste.In addition,they ________.

A)are quick replacements for carbohydrates
B)increase fluid consumption
C)replace important minerals such as sodium,potassium,and chloride
D)All of these choices are correct.

Question 48

A pre-event meal eaten 1 to 2 hours before competition should be ________.

A)low in fat
B)low in fluid
C)high in dietary fiber
D)All of these choices are accurate.

Question 49

Hyponatremia is a condition caused by ________.

A)overconsumption of water
B)overconsumption of sodium
C)underconsumption of water
D)underconsumption of potassium

Question 50

Anabolic steroids are ________.

A)synthetic versions of growth hormone
B)synthetic forms of cortisol,which increases glucose production
C)synthetic versions of male sex hormones
D)synthetic versions of thyroxine

Question 51

The best exercise is one you want to continue to do.

Question 52

Which substance is considered to be a proven ergogenic aid that increases athletic performance?

A)salt tablets
B)bee pollen
C)carnitine
D)coenzyme Q-10
E)None of these substances increase athletic performance.

Question 53

A weight loss of 2% or more of body weight by dehydration carries some risk of ________.

A)increased body temperature
B)reduced blood volume
C)decreased performance
D)All of these choices are correct.

Question 54

Exercise should be fun.

Question 55

Athletes need to consume over 500 grams of protein supplements a day to build muscle.

Question 56

For every pound of weight lost during an athletic event,________ of water should be consumed immediately thereafter.

A)½ cup
B)1 cup
C)2½ cups
D)3 cups

Question 57

Restoration of muscle glycogen occurs when _____ grams of carbohydrates per kilogram of body weight are consumed 30 minutes after exercise and again 2 hours after exercise.

A)0.5 - 0.75
B)1.0 - 1.5
C)3.0 - 4.0
D)None of these responses are correct.

Question 58

A good way to determine the intensity of exercise is to measure the amount of oxygen a person consumes.

Question 59

Amino acids can be used as a primary fuel for muscles.

Question 60

Carbohydrate is more efficient than fat or protein in the amount of ATP produced per unit of oxygen consumed.

Question 61

During exercise,athletes should be consuming massive amounts of water.

Question 62

Your roommate tells you he wants to put on more muscle mass.He plans to do this by adding in strength-training exercises and protein shakes to his diet.What advice could you offer him?

A)Higher amounts of protein will add muscle mass faster,so add in as much as you possibly can.
B)Going over 0.8 g/kg will have no benefit for muscle building during the training period.
C)Intakes of up to 1.7 g/kg is acceptable during muscle mass gain,but going over this amount can lead to dehydration and insufficient carbohydrate intake.
D)Try to stay as low as possible in your intake as proteins have no benefit for muscle mass gain or energy usage.

Question 63

Thirst is an excellent indicator of fluid needs during exercise.

Question 64

Carbohydrate loading is for strength-trained athletes.

Question 65

Lance Armstrong,who was a triathlete and road racing cyclist,likely has more __________ muscle fibers.

A)Type I
B)Type IIA
C)Type IIX
D)He would have equal amounts of all muscle fiber types.

Question 66

You are at an athletic event and you notice that one of the participants is not feeling well.He is starting to not be able to walk and appears to be confused and irritated.What heat-related condition is he likely suffering from?

A)Heat exhaustion
B)Heat cramps
C)Heat stroke
D)None of the answers are correct.

Question 67

Which of the following athletes would have the highest requirements for proteins?

A)120 lb female triathelete
B)120 lb female trying to increase her muscle mass
C)180 lb sedentary male
D)180 lb male football player

Question 68

Sarah has designed a fitness program that includes aerobic exercise,resistance exercise,and flexibility exercise.What characteristic of a well-designed fitness program was Sarah most concerned about when she designed her program?

A)Duration
B)Intensity
C)Progression
D)Mode

Question 69

College wrestlers can best enhance their strength by dehydration.