Deck 9: Physical Activity and Health

Question 1

Guidelines often used to either design or evaluate a physical fitness program are collectively known as the FITT principle FITT stands for _____

A)fast, intervals, tendons, and talent
B)frequency, intensity, type, and time
C)fun, increasing, try, and today
D)feasible, intervals, triceps, and theory

Answer 1

B

Question 2

Body fat is best reduced through _____, whereas muscle mass can be increased through _____ activities

A)lifting weights, stretching
B)yoga, interval training
C)walking at a brisk pace, resistance training
D)stretching, controlled breathing

Answer 2

C

Question 3

Zach, who has had high blood pressure for years, has lost 7 pounds as a result of climbing stairs rather than taking the elevator whenever he can At his next checkup, his doctor will probably tell him that his blood pressure is now _____ as a result of his losing weight

A)higher
B)unchanged
C)normal
D)lower

Answer 3

D

Question 4

Kate uses the Borg Scale of Perceived Exertion, which means that she _____

A)uses a standard chart to estimate the number of kcalories she is expending while exercising
B)gradually increases the pace of exercise until she is too winded to talk while exercising
C)estimates the intensity of her exercise by monitoring her heart rate in response to exercise
D)decreases her exercise routine for 1-3 minutes after achieving her target heart rate

Question 5

The _____ of a physical activity refers to the amount of physical exertion required during the activity

A)frequency
B)repetition cycle
C)exhaustion factor
D)intensity

Question 6

Leon's dad is 47 What is his maximum heart rate?

A)173
B)181
C)205
D)220

Question 7

What, in addition to breathing and heart rate, is often used to judge the intensity of physical activity?

A)Time
B)Calories expended
C)Sweating
D)Onset of hunger

Question 8

Lance's aunt is at risk for developing osteoporosis; however, if she begins weight-bearing physical activity she may experience:

A)slower bone formation, increased progression of age-related bone loss, and reduced likelihood of injuries when falls occur.
B)enhanced bone formation, hastened progress of age-related bone loss, and increased likelihood of injuries when falls occur.
C)increased bone formation, controlled progression of age-related bone loss, and enhanced likelihood of injuries when falls occur.
D)stimulated bone formation, slower progression of age-related bone loss, and a reduction in the likelihood of injuries when falls occur.

Question 9

Increased physical activity decreases a person's risk of developing which of the following forms of cancer?

A)Skin, lung, pancreatic, prostate, stomach, and breast (postmenopausal)
B)Bone, colorectal, testicular, uterine, cervical, and liver
C)Breast (postmenopausal), colorectal, uterine, esophageal, and kidney
D)Lung, skin, bone, uterine, esophageal, and liver

Question 10

If Joe's maximum heart rate is 202, what is his target heart rate?

A)202-210
B)173-201
C)142-184
D)101-171

Question 11

_____ is the ability to perform moderate to vigorous levels of activity without undue fatigue

A)Physical fitness
B)Physical action
C)Exercise
D)Physical training

Question 12

_____ refers to the ability of the circulatory and respiratory systems to supply oxygen and nutrients to working muscles during sustained physical activity

A)Muscular strength
B)Muscular endurance
C)Cardiovascular fitness
D)Body composition

Question 13

What type of exercise should Laura do in order to achieve cardiovascular fitness?

A)Swimming
B)Weight training
C)Yoga
D)Stretching

Question 14

Regular physical activity helps to _____ muscle mass and _____ body fat

A)decrease, increase
B)decrease, maintain
C)increase, decrease
D)maintain, increase

Question 15

Physical activity helps to reduce a person's risk for certain chronic diseases such as high blood pressure, stroke, cardiovascular disease, type 2 diabetes, _____, and some forms of cancer

A)asthma
B)arthritis
C)emphysema
D)osteoporosis

Question 16

Numerous studies show that as little as _____ minutes of sustained physical activity on most days can substantially improve health and quality of life

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

Question 17

_____ is defined as "bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure"

A)Regular exercise
B)Strenuous exercise
C)Physical activity
D)Muscular action

Question 18

Brad's girlfriend is supportive of his taking up cycling because she knows that physical activity can help strengthen heart muscles and _____

A)lower resting heart rate, raise triglycerides and LDL-cholesterol, and lower HDL-cholesterol
B)lower resting heart rate, lower triglycerides and LDL-cholesterol, and raise HDL-cholesterol
C)raise resting heart rate, lower triglycerides and LDL-cholesterol, and raise HDL-cholesterol
D)raise resting heart rate, raise triglycerides and LDL-cholesterol, and lower HDL-cholesterol

Question 19

To improve cardiovascular fitness, _____ workout sessions per week are optimal

A)1-2
B)3-5
C)6-8
D)9-12

Question 20

What proportion of American adults and youths lead a sedentary lifestyle?

A)Almost 30%
B)Almost 40%
C)Nearly 50%
D)Nearly 60%

Question 21

Creatine can be obtained by eating _____

A)fruits or vegetables
B)whole grains and legumes
C)meat or fish
D)milk and cheese

Question 22

Creatine is synthesized in the _____

A)muscle, bone marrow, and gallbladder
B)liver, kidney, and pancreas
C)muscle, kidney, and heart
D)bone marrow, liver, and lungs

Question 23

Brad will be competing in a 100-meter run later today During the event, which pathways will generate most of the ATP that he needs?

A)Glycolysis, glycogenolysis, glycogenesis
B)ATP-CP pathway, glycolysis
C)Cori cycle, protein synthesis, triglyceride synthesis
D)Generation of ADP, production of lactate, production of pyruvate

Question 24

Which of the following best describes anaerobic pathways?

A)Complex, slow generation of ATP, able to make ATP for a long time
B)Simple, slow generation of ATP, able to make ATP for a short time
C)Complex, rapid generation of ATP, able to make ATP for a long time
D)Simple, rapid generation of ATP, able to make ATP for a short time

Question 25

Which list of pathways is correctly sequenced-left to right-as immediate, short-term, and long-term energy systems?

A)Glycolysis, ATP-CP, citric acid cycle
B)Glycolysis, citric acid cycle, ATP-CP
C)Citric acid cycle, ATP-CP, glycolysis
D)ATP-CP, glycolysis, citric acid cycle

Question 26

If 33-year-old Jacob is cross-training and his current heart rate is 137 beats/min, exercising at his current level of exertion _____

A)could potentially be dangerous for a non-athlete of his age
B)is not intense enough to improve his cardiovascular fitness
C)will help improve his cardiovascular fitness
D)is appropriate for a competitive athlete in training

Question 27

Aerobic pathways generate _____ amounts of ATP over a(n) _____ period of time

A)large, short
B)small, short
C)large, extended
D)small, extended

Question 28

How much energy is expended by the body at rest?

A)1 to 1.5 kcal/minute
B)1.5 to 2 kcal/minute
C)2.0 to 2.5 kcal/minute
D)2.5 to 3.0 kcal/minute

Question 29

The most important reason why muscles tire more quickly during high-intensity workouts than they do during low-intensity workouts is lack of available _____

A)lactate
B)glucose
C)glycogen
D)oxygen

Question 30

Alex consumes 2700 kcalories each day If he is "average," about how many of those calories would he expend on physical activity?

A)405-810
B)825-1250
C)1300-1420
D)1425-2000

Question 31

There is enough ATP stored in resting muscle to support vigorous exercise for _____

A)a few seconds
B)2-5 minutes
C)15-20 minutes
D)25-30 minutes

Question 32

The "fuel" for the ATP-CP pathway is _____

A)glucose
B)creatine phosphate
C)lactic acid
D)conjugated proteins

Question 33

About how many kcalories would someone spend just resting for an entire 24 hour period?

A)720-1580
B)1200-1430
C)1440-2160
D)1860-2250

Question 34

How long should healthy-weight adults exercise at a low to moderate intensity level in order to maintain cardiovascular fitness?

A)≥10-25 minutes per session
B)≥30-45 minutes per session
C)≥15-30 minutes per session
D)≥60-90 minutes per session

Question 35

Anurradha is trying to walk regularly to improve her fitness level and control her weight Which metabolic pathways will she most likely use while walking?

A)Citric acid cycle, β-oxidation, and the electron transport chain
B)Glycolysis and ATP-CP
C)Electron transport chain and glycolysis
D)Citric acid cycle, glycolysis, and ATP-CP

Question 36

Which of the following is an immediate anaerobic energy system for the muscle?

A)Gluconeogenesis
B)ATP-CP pathway
C)Cori cycle
D)TCA cycle

Question 37

For prevention of weight regain after weight loss, _____ minutes/week of moderate-intensity or _____ minutes/week of vigorous-intensity activity may be required

A)75, 75
B)150, 75
C)225, 110
D)300, 150

Question 38

Mackenzie wants to improve her cardiovascular fitness Which of the following exercises should she do regularly in order to meet her goal?

A)Swimming one mile
B)Participating in a weight-lifting competition
C)Playing 9 holes of golf
D)Playing table tennis for 30 minutes

Question 39

Which pathways would a marathon runner be using for energy at mile 12?

A)Glycolysis, glycogenolysis, glycogenesis
B)Citric acid cycle, -oxidation, oxidative phosphorylation
C)Cori cycle, protein synthesis, triglyceride synthesis
D)Generation of ADP, production of lactate, production of pyruvate

Question 40

During low-intensity, long-duration exercise, ATP is generated from the metabolic breakdown of _____

A)glucose but not fatty acids
B)fatty acids and glucose only
C)glucose, fatty acids, and some amino acids
D)fatty acids but not amino acids

Question 41

"Hitting the wall" is a feeling of profound fatigue that can occur during an athletic event as a result of:

A)exhausted glycogen stores.
B)build-up of CO2 in the body.
C)a slow rate of lipolysis.
D)a lack of lactate for recycling.

Question 42

During prolonged activity, which of the following metabolic pathways, along with gluconeogenesis, provides glucose to active muscles?

A)Glycolysis
B)Glycogenolysis
C)Lipolysis
D)Proteolysis

Question 43

Brian is thinking of taking creatine supplements to improve his performance as a marathon runner The dietitian advises him that creatine supplements _____

A)are of some benefit to athletes participating in low-intensity, endurance sports such as long-distance running
B)do not enhance high-intensity, short-duration athletic performance such as sprinting or power lifting; however, there is considerable evidence that they do benefit athletes participating in low-intensity, endurance sports such as long-distance running
C)may enhance high-intensity, short-duration athletic performance such as sprinting or power lifting; however, there is little evidence that they benefit athletes participating in low-intensity, endurance sports such as long-distance running
D)are of considerable benefit to athletes participating in either high-intensity, short-duration athletic events such as sprinting or power lifting or low-intensity, endurance sports such as long-distance running

Question 44

Athletes need dietary carbohydrates for glucose and _____ stores

A)triglyceride
B)glycerol
C)protein
D)glycogen

Question 45

Which type of training is best to help improve aerobic and anaerobic capacity?

A)Strength training
B)Weight training
C)Endurance training
D)Interval training

Question 46

Which statement is true?

A)Exercise greatly increases the micronutrient needs of athletes.
B)The protein needs of athletes are approximately 1.5 times those of nonathletes.
C)The diets recommended for athletes and nonathletes are similar.
D)The percentage of kcal from carbohydrate recommended by the Institute of Medicine is higher for athletes than nonathletes.

Question 47

Having a higher VO2 max may help _____

A)increase the locations where mitochondria are found
B)lower the threshold for the initiation of anaerobic metabolism
C)strengthen the leg muscles
D)delay fatigue

Question 48

The increased production of _____ that results from training increases the oxygen-carrying capacity of the blood

A)red blood cells
B)capillary blood vessels
C)white blood cells
D)endoplasmic reticula

Question 49

Training improves the muscles' ability to use which of the following fuel sources?

A)Glucose
B)Amino acids
C)Fatty acids
D)Ketones

Question 50

Fatigue is caused by depletion of _____

A)muscle glycogen during anaerobic metabolism
B)circulating fatty acids during anaerobic metabolism
C)amino acids stored in muscle for aerobic metabolism
D)circulating glycerol during aerobic metabolism

Question 51

Anaerobic metabolism occurs _____

A)only when oxygen is in short supply
B)only when glucose supplies are exhausted
C)whenever the body is resting
D)whenever there is a need to generate ATP rapidly

Question 52

A trained athlete has a _____ VO2 max as compared to an untrained individual

A)higher
B)lower
C)similar
D)stable

Question 53

The weight gain associated with creatine supplements is mostly attributed to _____

A)increased body fat
B)increased muscle tissue
C)increased bone mass
D)fluid retention

Question 54

When energy needs are not met, an athlete can lose _____

A)oxygen
B)muscle
C)bone
D)blood

Question 55

Glycolysis depends solely on which fuel source?

A)Amino acids
B)Glucose
C)Fatty acids
D)Ketones

Question 56

As a result of training, the expansion of _____ increases blood flow to muscle cells

A)red blood cells
B)capillary blood vessels
C)white blood cells
D)endoplasmic reticula

Question 57

How much creatine can be found in the typical diet of an omnivore?

A)1 to 2 grams per day
B)4 to 6 grams per day
C)8 to 10 grams per day
D)12 to 14 grams per day

Question 58

The resting heart rate for an athlete, when compared to that of untrained individuals, is:

A)lower.
B)higher.
C)not significantly different.
D)highly variable.

Question 59

Without adequate energy intake, which of the following will occur in a person's body?

A)Increase in muscle mass
B)Hemoglobin synthesis
C)Decrease in immune function
D)Protection from oxidative stress

Question 60

Training results in _____ cardiac function

A)less erratic and sluggish
B)more forceful and efficient
C)less strenuous and proficient
D)more conscious and rhythmic

Question 61

A decrease in blood sodium concentration is called:

A)hyponatremia.
B)hypernatremia.
C)sports anemia.
D)hemodilution.

Question 62

Jeff has completed his track event, and in the process lost 3 pounds of his body weight How many cups of fluid does he need to drink?

A)2-4
B)6-9
C)10-12
D)1-2

Question 63

Which of the following minerals is required for energy metabolism and for the maintenance, repair, and growth of muscles?

A)Magnesium
B)Zinc
C)Iron
D)Calcium

Question 64

Sports anemia requires:

A)treatment with supplemental iron.
B)treatment with supplemental calcium.
C)treatment with supplemental fluid.
D)no treatment.

Question 65

Approximately how many grams/day of carbohydrate would an athlete who weighs 130 pounds require during the final phase of carbohydrate loading?

A)1000-1100
B)800-900
C)600-700
D)1200-1300

Question 66

How many grams of carbohydrate per kilogram of body weight does the American Dietetic Association recommend that athletes consume each day?

A)0-4
B)2-6
C)4-8
D)5-10

Question 67

What would probably happen to an athlete if he became dehydrated and lost 5% of his body weight by sweating?

A)An increase in blood volume
B)A decrease in core body temperature
C)A rapid and weak pulse
D)High blood pressure

Question 68

When would it be beneficial for an athlete to consume a sports drink containing carbohydrates and electrolytes?

A)It is never beneficial
B)During intense training sessions lasting less than one hour
C)During workouts/events that last longer than one hour
D)It is always beneficial

Question 69

According to the Institute of Medicine's Acceptable Macronutrient Distribution Range, what percentage of an athlete's total calories should come from carbohydrates?

A)35-55
B)20-35
C)60-85
D)45-65

Question 70

Dietitians and coaches working with strict vegetarian athletes should help these athletes assess their dietary intake of which particular minerals?

A)Copper, selenium, manganese
B)Iron, calcium, zinc
C)Copper, calcium, magnesium
D)Selenium, iron, copper

Question 71

Which of these food combinations contains more of the nutrients needed to maintain, build, and repair muscle than the others in the list?

A)Whole-grain bread and butter
B)Beans and rice
C)Citrus fruits and bananas
D)Salad of field greens with oil and vinegar dressing

Question 72

_____ is key for oxygen delivery to tissues and _____ is needed for building and repairing bone tissue

A)Iron, calcium
B)Iron, zinc
C)Selenium, vitamin D
D)Calcium, magnesium

Question 73

Which of the following is included in the first phase of carbohydrate loading?

A)Building muscle through strenuous exercise
B)Consuming 3-5 g carbohydrate per kg body weight per day
C)Depleting muscle glycogen stores
D)Consuming enough carbohydrate to replenish and maintain glycogen stores while training

Question 74

How many cups of fluid does the National Athletic Trainers' Association (NATA) recommend that athletes consume two to three hours before exercise?

A)1-2
B)2-3
C)3-4
D)4-5

Question 75

What condition is characterized by a loss of 7% to 10% of body weight, dry skin, confusion, and loss of consciousness?

A)Heat stroke
B)Dehydration
C)Heat exhaustion
D)Sun poisoning

Question 76

Which of the following foods would best contribute to one's glycogen stores?

A)Pasta
B)Chicken
C)Cream cheese
D)Tossed salad

Question 77

Your roommate is flushed, thirsty, irritable, and unable to pass urine She is most likely:

A)intoxicated.
B)dehydrated.
C)in shock.
D)anemic.

Question 78

How much protein is recommended by the Institute of Medicine for athletes per kilogram of body weight per day?

A)0.8
B)1.0
C)1.2
D)1.5

Question 79

How many liters of water do sedentary adult women and men need per day?

A)2.0 (women), 2.7 (men)
B)2.3 (women), 3.2 (men)
C)2.7 (women), 3.7 (men)
D)3.0 (women), 4.0 (men)

Question 80

If Patty is an athlete who weighs 55 kg, how many grams of carbohydrate should she consume daily according to the American Dietetic Association?

A)44-160
B)140-260
C)275-550
D)400-800