Deck 15: Nutrition and Physical Activity: Keys to Good Health

Question 1

According to the Canadian Health Measures Survey, approximately what percentage of the population accumulates 150 minutes or more of moderate-to-vigorous activity per week?

A)15
B)30
C)45
D)60

Answer 1

A

Question 2

The formula 220 minus Age:

A)can be used as a measure of exercise intensity.
B)should be used by athletes as their training heart rate.
C)is a rough estimate of your maximum heart rate.
D)represents the target heart rate for effective cardiorespiratory training.

Answer 2

C

Question 3

Which of the following is a benefit of regular physical activity?

A)Increased percent body fat
B)Increased LDL cholesterol
C)Increased HDL cholesterol
D)Increased systolic blood pressure

Answer 3

C

Question 4

The amount of ATP stored in a muscle cell will fuel the muscle's activity for:

A)1-3 seconds.
B)1-3 minutes.
C)1-3 hours.
D)1-3 days.

Question 5

A patient with type 2 diabetes has joined a diabetes treatment program. Why would the program include physical activity as well as dietary changes?

A)Physical activity enhances glucagon secretion.
B)Physical activity enhances the action of insulin.
C)Physical activity decreases the cellular uptake of blood glucose.
D)Physical activity increases blood glucose levels.

Question 6

Naoko is a 47-year-old female. She is about to begin a physical activity program and knows she should use the percentage of her maximum heart rate to determine the intensity she should exercise at. Naoko's calculated maximum heart rate is:

A)141 beats per minute.
B)153 beats per minute.
C)173 beats per minute.
D)198 beats per minute.

Question 7

In which of the following types of exercise would CP (creatine phosphate)be an important source of energy?

A)running a 10 km road race
B)a 15 km mountain bike ride with 2 000 feet elevation gain
C)a one mile open water swim
D)sprinting in the 100 m race

Question 8

The primary end product of glycolysis is:

A)ATP (adenosine triphosphate).
B)CP (creatine phosphate).
C)lactic acid.
D)pyruvate.

Question 9

Muscle atrophy results from:

A)disuse.
B)progressive overload.
C)cellular damage.
D)regular exercise.

Question 10

Which of the following BEST describes exercise?

A)any movement produced by muscles that increases energy expenditure
B)maximal force or tension level that can be produced by a muscle group
C)physical activity that is purposeful, planned, and structured
D)ability to move a joint fluidly through the complete range of motion

Question 11

What is meant by the overload principle?

A)subjecting the body to inappropriately high stress
B)stretching a muscle group beyond the joint's healthy range of motion
C)improving fitness by placing extra physical demand on the body
D)complete depletion of the body's glycogen

Question 12

A personal trainer is in the process of developing a fitness program for a currently sedentary individual with type 2 diabetes. They recommend three bouts of 30 minutes of brisk walking to achieve cardiorespiratory fitness. Upon hearing this you:

A)agree, a minimum frequency of three bouts of brisk walking per week is sufficient.
B)disagree, they need to be jogging to exercise at a high enough intensity.
C)disagree, a minimum frequency of four bouts of brisk walking per week is required.
D)disagree, 30 minutes per workout is not long enough to achieve improvements.

Question 13

The acronym FIT stands for:

A)fatigue, intensity, and training.
B)frequency, intensity, and time.
C)flexibility, increase, and training.
D)fitness, input, and time.

Question 14

Which of the following describes physical fitness?

A)state of being that arises from the interaction between nutrition and physical activity
B)purposeful, planned, and structured activity
C)basal metabolism
D)activity not related to a person's occupation

Question 15

Stephen has recently begun training for a cross-country ski race. He decides to do six cardiorespiratory fitness workouts per week, three strength workouts, and attend two sessions of power yoga. Which of the following is he MOST likely to experience with this training program?

A)increased chance of injury
B)maximal fitness in the shortest time
C)twice the fitness of training 3 days per week
D)maximal musculoskeletal improvements

Question 16

Chronic diseases may be prevented by participating in moderate physical activity. Which of the following represents moderate-to-vigorous physical activity?

A)washing dishes
B)shoveling
C)dusting
D)a leisurely stroll

Question 17

According to the Canadian Physical Activity Guidelines, adults should accumulate how many minutes of moderate-to-vigorous physical activity per week?

A)60
B)120
C)150
D)180

Question 18

At the gym, you notice someone straining to lift a very heavy weight and doing only 3 repetitions. What fitness component are they MOST likely targeting with this type of activity?

A)cardiorespiratory
B)muscular strength
C)muscular endurance
D)body composition

Question 19

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?

A)heart rate/pulse
B)blood glucose level
C)breathing rate
D)distance traveled per unit of time (e.g., steps per hour)

Question 20

To achieve and maintain physical fitness, exercise intensity should be ________ of the maximal heart rate.

A)15-25%
B)35-50%
C)50-80%
D)64-90%

Question 21

Another name for carbohydrate loading is:

A)high carbohydrate meal.
B)glycogen loading.
C)low fat diet.
D)protein depletion.

Question 22

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s)energy during this activity?

A)amino acids and fatty acids
B)fatty acids and glucose
C)amino acids and glucose
D)glucose only

Question 23

Which of the following groups would you expect to have a protein needs that are considerably higher than the current RDA for adults?

A)an individual training three to four hours per day for an Iron Man competition
B)a recreational cross-country skier exercising three hours per week
C)a university student maintaining muscle tone by lifting weights three times per week
D)a "weekend warrior" who goes mountain biking every Saturday with his friends for two hours

Question 24

Performance can be impaired by as little as ________ decrease in body weight due to water loss.

A)1%
B)3%
C)5%
D)10%

Question 25

Depending on intensity and duration of activity, amino acids may contribute about ________% of the energy needed?

A)1-2
B)3-6
C)10-15
D)15-20

Question 26

Which is the largest storage of energy?

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

Question 27

Osteoporosis, eating disorders, dehydration, and heat illness are all possible consequences of:

A)undertraining.
B)inadequate dietary intake.
C)carbohydrate loading.
D)the Zone diet.

Question 28

The main disadvantage of using fat as a fuel is:

A)the body's limited storage capability.
B)its slow metabolic breakdown.
C)its low energy density.
D)the limitation of anaerobic metabolism.

Question 29

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

A)Energy is released when a phosphate group is cleaved from the ATP molecule.
B)Energy is released when two molecules of ATP combine.
C)Energy is released when ATP is transported out of the cell membrane.
D)Energy is released when adenosine binds to three phosphate molecules.

Question 30

Rachel is a gymnast who trains two hours/day on average. She supports her daily activity by consuming 2 500 kilocalories per day. Approximately how many kilocalories should she be consuming from carbohydrate sources?

A)875-1 000
B)900 -1 300
C)1 125-1 625
D)1 650-1 875

Question 31

Which of the following is the most serious?

A)heat cramps
B)heatstroke
C)heat exhaustion
D)heat syncope

Question 32

An unwanted effect of an overly long and vigorous warm-up is:

A)increased muscle temperature.
B)reduced stress levels.
C)glycogen depletion.
D)increased body temperature.

Question 33

Jenny has been hiking for five hours. In this case, she is relying on ________ metabolism to support her physical activity.

A)anaerobic glucose
B)aerobic glucose and fatty acid
C)anaerobic protein
D)aerobic creatine

Question 34

Gabrielle has just finished an intense basketball game at 9:00 am. Her next game is at 2:00 pm. Considering the timing of her exercise, the BEST way for her to replenish her glycogen stores is:

A)to eat a high carbohydrate snack right after the game.
B)to eat a high carbohydrate dinner the day before her games.
C)to drink a carbohydrate and electrolyte beverage in the last 15 minutes of her second game.
D)to eat a high protein snack one hour after her first game.

Question 35

In which of the following events would carbohydrate loading be the most beneficial?

A)weight lifting for 45 minutes
B)a one hour baseball game
C)a three hour cross country ski race
D)a 100 m dash

Question 36

Joseph plays basketball for his high school team and he is concerned that he is not consuming enough kilocalories to support his activity. Which of the following would be the best indicator that he is not consuming adequate kilocalories?

A)His performance has been impaired.
B)He is losing weight.
C)His blood glucose levels are low.
D)His hemoglobin is low.

Question 37

At rest, the body's fuel source is primarily:

A)protein.
B)carbohydrate.
C)fat.
D)creatine.

Question 38

During anaerobic glycolysis, each molecule of glucose produces ________ ATP molecules.

A)2
B)4
C)18
D)36

Question 39

Adding extra dietary protein may lead to:

A)an increase in body fat.
B)skeletal muscle hypertrophy.
C)greater cardiorespiratory strength.
D)better overall flexibility.

Question 40

When oxygen is scarce, cellular pyruvate acid will be converted to:

A)glucose.
B)ATP.
C)lactic acid.
D)fatty acids.

Question 41

Kamal is an endurance athlete who is trying to lose 2 kg during his competitive season. Kamal is doing two hours of cardiovascular exercise per day and consuming a diet that provides 35% of total calories from carbohydrates. What effect is this behaviour most likely to have on Kamal's physical performance? What would you recommend Kamal do?

Question 42

Jessie is a cross-country skier specializing in long-distance events. Several of Jessie's hockey friends are taking creatine in the hopes of improving their performance. Would you recommend that Jessie take a creatine supplement? Explain why or why not.

Question 43

Do you agree with the statement that lactic acid is an unwanted by-product of high-intensity physical activity? Explain why or why not.

Question 44

Which of the following individuals would have the greatest energy needs?

A)a female competitive cross-country skier
B)a male training for the Boston marathon
C)a female doing 150 minutes of cardio per week
D)a male lifting weights four times per week for 30 minutes

Question 45

Which of the following ergogenic aids has been shown to enhance short-term exercise and resistance training?

A)ephedrine
B)carnitine
C)chromium picolinate
D)creatine

Question 46

Which of the following is thought to be an independent cause of muscle soreness?

A)an accumulation of lactic acid in the muscles
B)microscopic tears in the muscle fibres
C)an excess of muscle glycogen
D)the depletion of electrolytes

Question 47

Krista is a female endurance runner. She is 27 years old, 165 cm tall, and weighs 46 kg. She has been having pains in her shins and just found out she has a stress fracture in her right tibia. What syndrome is most likely to have caused her stress fracture?

Question 48

Some athletes believe that caffeine can enhance athletic performance because it has been shown to:

A)increase muscle flexibility and strength.
B)increase the use of fatty acids as a fuel source.
C)regenerate ATP for energy.
D)increase the transport of amino acids to exercising muscle.

Question 49

The primary role of amino acids during exercise is to:

A)build and repair muscle tissue.
B)provide an energy source.
C)replenish body fat stores.
D)maintain blood glucose levels.

Question 50

It is recommended that an individual participate in cool-down activities to:

A)bring their body temperature down.
B)prevent injuries and reduce muscle soreness.
C)bring their heart rate below their resting heart rate.
D)prepare their body for high intensity exercise.

Question 51

What would you say to an endurance athlete that tells you they are very healthy and never consume foods with a high-glycemic-index?

Question 52

Describe how the body uses carbohydrate and fat during physical activity. How does the intensity of exercise alter the fuel type used by the body? Explain why the body reacts in this manner.

Question 53

Which of the following is an anabolic steroid?

A)testosterone
B)caffeine
C)creatine
D)gamma-hydroxybutyric acid

Question 54

Simon is heading out for a two hour run. For optimal performance, Simon should consume:

A)plain water.
B)an electrolyte drink.
C)a sports drink.
D)an energy drink.

Question 55

Bella has been participating in a hot yoga challenge and has just finished her session for the day. She notices that she has lost 1 kg of body weight doing yoga. She knows she will be participating in another yoga class tomorrow and would like to be rehydrated. What would you recommend Bella do to rehydrate?

Question 56

Which of the following athletes would be the LEAST likely to develop iron deficiency anemia?

A)a female marathon runner
B)a male distance swimmer
C)a male basketball player who is a vegan
D)a female gymnast

Question 57

Which of the following stimulant ergogenic aids is illegal to sell in Canada?

A)creatine
B)caffeine
C)carnitine
D)ephedra

Question 58

Ben has been running for 45 minutes three times per week for one year. He explains to you that he is getting frustrated because he doesn't seem to be getting any fitter with this routine. Why do you think Jacob is not experiencing any improvements in his fitness? What would you recommend he do?

Question 59

Your friends explain to you that they do not like physical activity and intend to improve their health by focusing on diet alone. Do you think this is the best approach? Why or why not?

Question 60

Nathan is a competitive weight lifter initiating his training program. He weighs 81 kg. He has recently had a diet analysis completed and found that his protein intake is 148 grams per day. He is considering taking a protein shake every morning. Would you recommend he consume a protein supplement daily? Why or why not?

Question 61

Provide an outline of the argument you would use to convince the Canadian government of the importance of promoting physical activity. Support your argument with information regarding the health benefits and current physical activity levels. Follow your discussion with information regarding physical activity recommendations for adults.

Question 62

Fang is a 25-year-old female ultra-long distance runner who weighs 55 kg. She trains a total of 20 hours per week with the majority of her exercise being cardiovascular training. Her roommate Huang is also 25 years old, however, she is a competitive weight lifter and weighs 64 kg. She trains 18 hours per week and the majority of her workouts are strength training workouts. Huang is currently working on increasing her muscle mass. Provide a general comparison of the energy and macronutrient recommendations for these two athletes. Subsequently, provide specific recommendations for carbohydrates, and protein based on their body weights. Finally, identify any micronutrients that might be a concern for these athletes.

Question 63

Imagine you have been placed in charge of determining which substances will end up on the World Anti-Doping Agency (WADA)list of banned substances. Provide a brief definition of an ergogenic aid and why they should be regulated. For each of anabolic steroids, gamma-hydroxybutyric acid (GHB), creatine, caffeine, and carnitine, decide if they would be allowed in competition or not. Provide a justification for each substance.