Deck 11: Nutrition and Physical Activity: Keys to Good Health

Question 1

When oxygen is scarce,cellular pyruvic acid is converted to

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

Answer 1

C

Question 2

Marco wants to improve his cardiorespiratory fitness.Which type of activity would be the MOST effective to achieve this goal?

A) weight lifting every other day
B) yoga four times a week
C) resistance training three times a week
D) swimming three times a week

Answer 2

D

Question 3

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

A) running a 10-kilometer road race
B) biking up a mountain
C) playing in a football game
D) sprinting in a 100-meter race

Answer 3

D

Question 4

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

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

Question 5

Which of the following is NOT a physiological benefit of regular physical activity?

A) enhances the action of insulin
B) enhances gastric motility
C) improves sleep patterns
D) decreases high-density lipoprotein (HDL) cholesterol

Question 6

Rosa is 20 years old and beginning an exercise program.Her goal is to exercise at moderate intensity.What target heart rate range (beats per minute)should she try to maintain during exercise?

A) 80 to 90 bpm
B) 100 to 140 bpm
C) 160 to 180 bpm
D) 185 to 200 bpm

Question 7

The amount of ATP produced in glycolysis can maintain exercise for no more than how many minutes?

A) 03
B) 15
C) 30
D) 45

Question 8

Approximately what percentage of Americans report that they do NOT engage in any leisure-time activity?

A) 12 percent
B) 24 percent
C) 36 percent
D) 48 percent

Question 9

Any leisure-time physical activity that is purposeful,planned,and structured is considered

A) aerobic.
B) anaerobic.
C) hypertrophy.
D) exercise.

Question 10

What are the MOST common sources of glucose needed for energy during exercise?

A) glucose from blood and glycogen stored in muscles
B) breakdown of amino acids from pool and glucose from blood
C) pyruvic acid from carbohydrates and fatty acids stored in adipose tissue
D) vitamins, minerals, and amino acids from nutritional supplements

Question 11

Physical activity NOT related to a person's occupation is known as

A) nonoccupational physical activity.
B) leisure-time physical activity.
C) compulsory physical activity.
D) physical fitness.

Question 12

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) leisure physical activity that is purposeful, planned, and structured
D) ability to move a joint fluidly through the complete range of motion

Question 13

The primary end product of glycolysis is

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

Question 14

Which of the following is NOT TRUE about cool-down exercise after an exercise session?

A) helps to prevent injury
B) helps to reduce muscle soreness
C) involves stretching
D) causes fatigue

Question 15

Which of the following is NOT a component of physical fitness?

A) caloric restriction
B) body composition
C) flexibility
D) muscular endurance

Question 16

The FITT principle is

A) the theory that people who are flexible, intense, tall, and thin are more likely to be fit.
B) the principle followed to achieve an appropriate overload for physical training.
C) a method to determine your fitness level based on your target heart rate.
D) a method used to assess fitness based on flexibility, interest, training, and technique.

Question 17

Which of the following is recommended to ensure adequate hydration after completing an exercise session?

A) Drink about 1 cup of fluid per pound of body weight lost.
B) Drink a caffeinated beverage to restore electrolytes.
C) Consume fluids with a mix of water and sodium.
D) Consume 75-100% of fluid lost during exercise.

Question 18

How is physical activity related to physical fitness?

A) Physical activity must be aerobic to increase physical fitness.
B) Physical activity promotes physical fitness.
C) Physical activity that is not purposeful, planned, and structured does not promote physical fitness.
D) Low-intensity physical activities such as gardening and housekeeping do not contribute to physical fitness.

Question 19

Which of the following is a characteristic of aerobic metabolism of carbohydrates?

A) It can support activities lasting from 4 to 12 hours.
B) It leads to considerable muscle fatigue.
C) It is faster than anaerobic metabolism of carbohydrates.
D) It yields more ATP than anaerobic metabolism of carbohydrates.

Question 20

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 stored glycogen

Question 21

Jorge is a weight lifter who is training intensively to increase his muscle mass.Which of the following statements is TRUE regarding Jorge's protein needs?

A) Jorge should consume a minimum of 2.2 grams of protein/kilogram of body weight.
B) Jorge should boost his protein intake by consuming protein shakes and protein bars.
C) It is impossible for Jorge to get adequate amounts of protein without eating meat, fish, and poultry.
D) Jorge can meet his protein needs by following his personalized MyPlate food pattern.

Question 22

Fatty-acids provide MOST of the energy for

A) high-intensity, short-term activity.
B) long-term activity such as hiking.
C) participation in a marathon.
D) sprinting in a 1500-meter race.

Question 23

Which of the following statements about athletes and body weight is TRUE?

A) Athletes attempting to lose weight should adopt a low-carbohydrate diet.
B) Athletes attempting to maintain a lean body weight are at increased risk for osteoporosis.
C) If weight loss is warranted in an athlete, energy intake should be reduced no more than 500-650 kcal/day.
D) If weight loss is warranted in an athlete, it should be attempted during the competitive season when high energy expenditure will facilitate the process.

Question 24

Carbohydrate loading involves altering

A) fluid intake and dosages of nutritional supplements.
B) exercise intensity and glycemic load.
C) micronutrient intake and intake of simple carbohydrates.
D) exercise duration and carbohydrate intake.

Question 25

Petra is a long-distance track athlete who would like to optimize her glycogen stores.If she weighs 132 pounds,what is the minimum amount of carbohydrate she should consume daily to achieve this goal?

A) 132 grams
B) 290 grams
C) 360 grams
D) 600 grams

Question 26

In which of the following events would carbohydrate loading NOT be beneficial?

A) weight lifting
B) distance swimming
C) cross-country skiing
D) marathons

Question 27

George plays basketball for his high school team,and he is concerned that he is not consuming enough energy to support his activity.Which of the following would be the MOST likely indicator that he needs to increase his energy intake?

A) impaired performance on the court
B) weight loss
C) low blood glucose levels
D) suffering a fracture

Question 28

Which of the following is MOST likely to occur when a runner stops suddenly after a race?

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

Question 29

Which of the following statements about carbohydrate loading is FALSE?

A) Carbohydrate loading is appropriate in preparing for endurance activities such as marathons.
B) Carbohydrate loading may cause diarrhea.
C) Carbohydrate loading maximizes glycogen stores.
D) Carbohydrate loading is helpful for moderately intense physical activity to maintain fitness.

Question 30

At rest,the body's fuel source is primarily

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

Question 31

Elisa is a gymnast who trains on average for two hours each day.She supports her daily activity by consuming 2,500 kilocalories per day.What is the minimum number of kilocalories she should consume from carbohydrates?

A) 1,000 kcal
B) 1,125 kcal
C) 1,500 kcal
D) 1,625 kcal

Question 32

What is the cause of sports anemia?

A) low blood hemoglobin levels
B) poor dietary intake of iron
C) increased plasma volume due to training
D) increased destruction of red blood cells

Question 33

When does the body experience the highest rates of glycogen storage?

A) 8 hours prior to exercise
B) during high-intensity exercise
C) 4 to 6 hours after exercise
D) 24 hours after exercise

Question 34

Where in the body do we find the greatest storage of potential energy to fuel long-term activities?

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

Question 35

Why are the B vitamins especially important to an athlete?

A) Carbohydrates are a poor source of the B vitamins.
B) During exercise large amounts of the B vitamins are lost in the urine.
C) The B vitamins are directly involved in energy metabolism.
D) Active athletes cannot eat a sufficient amount of Calories to meet the RDAs for the B vitamins.

Question 36

In physical activity lasting less than one hour,the MOST appropriate fluid replacement is

A) plain water.
B) orange juice.
C) Kool-Aid.
D) sports drinks.

Question 37

The breakdown of glucose to ATP and pyruvic acid is called

A) glycosylation.
B) glycogenolysis.
C) gluconeogenesis.
D) glycolysis.

Question 38

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 a phosphate group binds to ADP.
C) Energy is released when ATP is transported out of the cell membrane.
D) Energy is released when the bond is broken between adenosine and its tri-phosphate chain.

Question 39

The increase in muscle strength and size that occurs with strength training is known as

A) atrophy.
B) hypertrophy.
C) flexibility.
D) resistance.

Question 40

Which of the following does NOT explain why people who engage in vigorous physical activity have an increased ability to burn fat?

A) increase in number and activity of fat metabolism enzymes
B) improved ability of muscles to store fat
C) improved ability to extract fat from the blood during exercise
D) increased metabolism of carbohydrates during prolonged, intense training

Question 41

Substances used to improve overall exercise and athletic performance are known as

A) glycogenic aids.
B) ergonomic aids.
C) ergogenic aids.
D) energetic aids.

Question 42

To achieve a moderate-intensity aerobic workout,what percentage of your maximal heart rate should be your target range?

A) 20-30% of maximal heart rate
B) 50-70% of maximal heart rate
C) no more than 85% of maximal heart rate
D) 90-110% of maximal heart rate

Question 43

Eating frequent small meals throughout the day is called

A) carbohydrate loading.
B) grazing.
C) glycolyzing.
D) ketoning.

Question 44

Children,adolescents,and young with adults have experienced irregular heart rhythms and seizures after consuming

A) creatine powder.
B) amino acid supplements.
C) carnitine supplements.
D) energy drinks.

Question 45

Which of the following weekly routines most closely follows the FITT principle recommendations to improve flexibility?

A) two sets of weight lifting 5-lb barbells twice a week
B) swimming 30 minutes twice a week at 64% max heart rate
C) full-range-motion yoga stretches (twice per stretch) twice a week
D) thirty-minute Pilates stretching class five mornings a week

Question 46

There is evidence supporting the performance claims of which of the following ergogenic aids?

A) ephedrine
B) beta-alanine
C) carnitine
D) chromium

Question 47

Ronald is a healthy,40-year-old tax accountant who is physically fit.He would like to ensure that he continues to maintain his cardiorespiratory fitness.Utilizing the Centers for Disease Control and Prevention (CDC)guidelines,which of the following heart rates (beats per minute)should Ronald maintain to achieve a vigorous-intensity workout?

A) 50 bpm
B) 90 bpm
C) 143 bpm
D) 153 bpm

Question 48

The primary way the body loses heat is through

A) urine.
B) feces.
C) evaporative cooling.
D) respiration.

Question 49

How do warm-up exercises prepare the muscles for exertion?

A) by increasing blood flow and temperature
B) by promoting muscle atrophy
C) by initiating muscle hypertrophy
D) by placing extra physical demands on the body

Question 50

Antonio had been working out intensively all week,but he took today off because he has lost his appetite and has a headache,dizziness,fatigue,and weakness.Which of the following is Antonio most likely experiencing?

A) heat stroke
B) overload
C) dehydration
D) sports anemia

Question 51

The amount of ATP stored in muscles is unlimited.

Question 52

What is the role of lactic acid?

A) It is a potentially toxic by-product of high-intensity exercise.
B) It is converted to pyruvic acid through glycolysis.
C) It plays a critical role in supplying fuel to the working muscles, heart, and resting tissues.
D) It aids the aerobic production of ATP.

Question 53

Which of the following is one of the ways in which regular physical activity can reduce the risks for heart disease,stroke,and high blood pressure?

A) It increases the size of the heart.
B) It helps increase the viscosity of the blood.
C) It raises triglyceride levels in the blood.
D) It limits the progression of atherosclerosis.

Question 54

After about three seconds of exercise,which substance is broken down to help regenerate ATP?

A) glucose
B) pyruvic acid
C) creatine phosphate (CP)
D) lactic acid

Question 55

Some athletes use caffeine to enhance their athletic performance because it has been shown to

A) increase muscle flexibility and strength.
B) increase the use of fat as a fuel source.
C) regenerate ATP for energy.
D) increase the uptake of glucose by muscle cells.

Question 56

Which of the following is TRUE about anabolic steroids?

A) There are no reliable research studies indicating that they are effective in increasing muscle size or strength.
B) College athletes are allowed to use them if prescribed by their athletic trainer.
C) EPA and DHA are the two types most commonly sold in the U.S.
D) They are associated with an increased risk for cancer.

Question 57

National guidelines recommending 60 minutes of physical activity each day are based on the amount of exercise needed to

A) maintain a healthy body mass index.
B) lose 1/2 pound a week until a healthy BMI is reached.
C) decrease the risk of developing metabolic syndrome.
D) maintain blood pressure within normal levels.

Question 58

Vigorous training directly increases an athlete's need for calcium.

Question 59

The intensity of a physical activity is defined as

A) the amount of effort expended.
B) how long a training session lasts.
C) how often a training session occurs.
D) the availability of ATP for energy.

Question 60

Many ergogenic aids claim to be anabolic,meaning that they

A) contain testosterone.
B) are steroids.
C) build cardiorespiratory capacity and maximize energy use.
D) build muscle and increase strength.

Question 61

Aerobic reactions occur in the absence of oxygen.

Question 62

The human body cannot store glycogen during the first 24 hours of recovery from intense exercise.

Question 63

The best way to treat sports anemia is with iron supplements.

Question 64

When oxygen availability is limited in the cell,pyruvic acid is converted to lactic acid.

Question 65

Most athletes consume sufficient dietary protein to support their physical activity.

Question 66

During the first 3 seconds of a sprint,an athlete does not burn any carbohydrate.

Question 67

The currency of energy for most cells in the body is ATP.

Question 68

Glycolysis can be sustained only for a brief period of time,generally for less than 3 minutes.

Question 69

Thirst is a relatively poor indicator of dehydration.

Question 70

Anabolic steroid use can cause shriveled testicles,enlarged breast tissue,and other signs of "feminization" in men.

Question 71

Lactic acid is produced during both aerobic and anaerobic conditions.

Question 72

To stay healthy,athletes should consume less than 15% of their energy from fat.

Question 73

The longer the fatty acid chain,the more ATP can be generated from breakdown.

Question 74

The best way to stimulate growth of skeletal muscle is to eat a high-protein diet.

Question 75

Muscle tissue contains enough creatine phosphate (CP)to sustain physical activity for 10 to 15 minutes.

Question 76

The target intensity for flexibility is to stretch through a joint's full range of motion.

Question 77

Consuming high-carbohydrate foods during the 24 hours after exercise can enhance glycogen storage.

Question 78

Amino acids are the primary fuel source utilized in both anaerobic and aerobic exercise.

Question 79

Athletes should not take iron supplements unless prescribed by a health care professional.

Question 80

Because carbohydrate loading is not associated with adverse effects,it is recommended for most athletes.