Deck 10: Nutrients, Physical Activity, and the Bodys Responses

Question 1

Which of the following enhances flexibility?

A) weight training
B) aerobic activity
C) calisthenics
D) stretching

Answer 1

D

Question 2

People who regularly engage in physical activity live longer on average than those who are physically inactive.

Answer 2

True

Question 3

Examples of aerobic physical activity include all of the following except:

A) brisk walking.
B) using weight machines.
C) swimming.
D) bicycling.

Answer 3

B

Question 4

By strengthening the muscles of the back and abdomen, resistance training can improve posture.

Question 5

Weight training results in all of the following except:

A) improved posture.
B) muscle strength and endurance.
C) prevention and management of chronic diseases.
D) decreased bone density.

Question 6

Active people often have resting pulse rates of _____ beats per minute or lower.

A) 30
B) 40
C) 50
D) 70

Question 7

The body is able to store unlimited amounts of glycogen in muscles.

Question 8

Active people do not need extra fluid in cold weather.

Question 9

One thing to consider when attempting to increase daily physical activity for health is to:

A) begin slowly by only exercising one to two days a week.
B) avoid vigorous exercise if you are elderly.
C) include a higher proportion of vigorous physical activity.
D) begin with a moderate-intensity activity such as brisk walking.

Question 10

What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity?

A) sedentary
B) light
C) moderate
D) vigorous

Question 11

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

Question 12

Taking vitamin or mineral supplements just before competition will help to improve performance.

Question 13

Muscles respond to the overload of exercise by gaining:

A) strength.
B) fat.
C) size.
D) a and b
E) a and c

Question 14

Weight-bearing activity may interfere with maintenance of bone strength..

Question 15

Muscle hypertrophy is an increase in size in response to use.

Question 16

Which of the following is not a component of fitness?

A) flexibility
B) muscle strength
C) balance
D) muscle endurance
E) cardiorespiratory endurance

Question 17

The 2008 Physical Activity Guidelines for Americans recommend:

A) specific amounts of only aerobic physical activity.
B) only vigorous-intensity physical activity as beneficial.
C) spending the same amount of time each day on activity.
D) accumulating activities in weekly totals of at least 10-minute sessions.

Question 18

An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

Question 19

Progressive weight training is not associated with:

A) increased muscle strength.
B) management of cardiovascular disease.
C) greater bone density.
D) reduced lean body tissue.

Question 20

Most athletes probably need somewhat more protein than do sedentary people.

Question 21

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action.

A) fat
B) liver glycogen
C) muscle glycogen
D) protein

Question 22

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood.

A) urea
B) lactate
C) uric acid
D) amino acid

Question 23

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

A) vitamin E
B) iron
C) thiamin
D) vitamin C

Question 24

Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:

A) eating a high-carbohydrate diet regularly.
B) taking in glucose during endurance activities.
C) consuming fat and protein before the event.
D) a and b
E) b and c

Question 25

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel.

A) 5
B) 10
C) 15
D) 20

Question 26

Sports anemia:

A) is a normal adaptation to endurance training.
B) requires treatment with iron supplements.
C) is temporary.
D) a and b
E) a and c

Question 27

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?

A) glucagon
B) thyroxine
C) lactic acid
D) a and b
E) a and c

Question 28

An endurance athlete can lose _____ of fluid an hour during activity.

A) 2 cups
B) 4 cups
C) 1.5 quarts
D) 2.5 gallons

Question 29

Which of the following are most prone to iron deficiency?

A) female athletes
B) male athletes
C) power athletes
D) a and c
E) b and c

Question 30

During non-endurance exercise the optimal beverage for replacing fluids is:

A) a beverage that supplies glucose.
B) fruit juice.
C) cool water.
D) a salt solution.

Question 31

The first symptom of dehydration (besides thirst) is:

A) hypoglycemia.
B) heavy breathing.
C) heat stroke.
D) fatigue.

Question 32

The Academy of Nutrition and Dietetics recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.

A) 0.8 to 1.2
B) 1.2 to 1.4
C) 1.6 to 2.2
D) 2.2 to 2.6

Question 33

Lactate buildup in working muscles:

A) raises blood pH to indicate that muscles have not worked enough.
B) indicates that anaerobic breakdown of glucose has occurred.
C) produces a large amount of energy to be used by the muscles.
D) causes muscle fatigue.

Question 34

Glycogen storage is:

A) unlimited.
B) limited to less than 2000 calories.
C) limited to about 70,000 calories.
D) not important because of other fuels.

Question 35

The body's need for _____ far surpasses that for any other nutrient.

A) fat
B) water
C) carbohydrate
D) protein

Question 36

The amount of protein needed for physical activity varies depending on:

A) the type of exercise, with endurance exercise requiring more.
B) carbohydrate intake, with high carbohydrate intakes requiring more protein.
C) the amount of training in a particular exercise an athlete has had.
D) the need for BCAA supplementation to increase protein synthesis.

Question 37

Which of the following factors does not influence how much glucose a person uses during physical activity?

A) carbohydrate intake
B) age of the person exercising
C) duration of the activity
D) degree of training of the muscles

Question 38

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.

A) 5-10
B) 10-20
C) 20-35
D) 35-45

Question 39

Characteristics of cardiorespiratory endurance include:

A) increased cardiac output and oxygen delivery.
B) reduced blood pressure.
C) increased resting pulse.
D) a and c
E) a and b

Question 40

The main role of _____ in supporting physical activity is to serve as an antioxidant.

A) vitamin E
B) beta-carotene
C) vitamin C
D) folate

Question 41

Calculate how much carbohydrate a 175-pound athlete who is in training for a marathon should eat each day in order to enhance his body's storage of glycogen.

A) 385-550 grams
B) 40-56 grams
C) 88-123 grams
D) 477-795 grams

Question 42

Sports drinks offer some advantages over water for athletes who:

A) need to replenish electrolytes.
B) are older.
C) exercise outside in cold weather.
D) a and b
E) b and c

Question 43

Active people need nutrient-dense foods such as _____ to supply vitamins, minerals, and phytochemicals.

A) breakfast bars
B) whole-wheat bread
C) iceberg lettuce
D) potato chips

Question 44

Any meal should be finished at least _____ hours before an athletic competition.

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

Question 45

The health benefits of being physically active include all of the following except:

A) reducing the amount of sleep needed each day.
B) protection against osteoporosis by building bone strength.
C) reducing type 2 diabetes risk by controlling blood glucose.
D) lowering heart disease risk with lowered blood pressure and blood lipids.

Question 46

Moderate use of caffeine by athletes:

A) may assist performance.
B) slows down reactions.
C) depletes glycogen stores.
D) has no adverse effects.

Question 47

Which statement about the best way to schedule daily physical activity is accurate?

A) You can achieve weight loss with 30 minutes a day of physical activity.
B) Daily physical activity goals must be met within one continuous session.
C) Strength training must be done every day.
D) Moderate-intensity activity can be divided into smaller sessions throughout the day.

Question 48

When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

A) You should work the same muscle group every day to strengthen it.
B) Aerobic activity will detract from muscle building.
C) Muscles need a day or two of rest to refuel and repair.
D) You only need to do stretching exercises before strength training.

Question 49

Which of the following is an advantage of sports bars for athletes?

A) They provide complete nutrition.
B) They are inexpensive.
C) They are easy to eat in the hours before competition.
D) They are superior to homemade snacks.
Application-Level Multiple-Choice Items

Question 50

A woman wants to begin a weight training program. What advice would you give her?

A) She needs to be careful that she doesn't lose lean body tissue.
B) It would be a good way to strengthen and firm her muscles.
C) She needs to limit her workouts so she doesn't develop bulky muscles.
D) Her energy expenditure may slow down, causing weight gain.

Question 51

A benefit of cardiorespiratory endurance training is that:

A) the stroke volume of the heart decreases because less blood is needed.
B) LDL cholesterol in the blood is reduced.
C) the heart muscle grows larger and stronger.
D) the resting heart rate increases to pump blood more efficiently.

Question 52

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

A) The program is not working because my resting pulse should be increasing.
B) I am making good progress and should continue so the pulse goes lower.
C) I need to increase my resistance exercise to make better progress.
D) My pulse has reached a good rate so I can discontinue the fitness program.

Question 53

The Physical Activity Guidelines for Americans recommend that adults:

A) perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
B) include at least 150 minutes of vigorous aerobic activity per week.
C) use stretching activities to increase muscle strength.
D) schedule sessions of at least 20 minutes each for health benefits.

Question 54

A benefit of resistance training is that:

A) high resistance and few repetitions build strength without bulk.
B) it prevents weight loss with reduced calorie intakes.
C) women will be able to greatly increase bulk in their muscles.
D) training will reduce 24-hour energy expenditure.

Question 55

Researchers measure cardiovascular fitness with VO_{2 max}, which will:

A) remain the same when exercising at varying altitudes.
B) increase the resting heart rate to pump blood more rapidly.
C) decrease the amount of oxygen needed for exercising.
D) increase as fitness improves and blood is pumped more efficiently.

Question 56

To prevent hyponatremia during prolonged events, athletes should:

A) drink large amounts of water over the course of the event.
B) favor sports drinks over water.
C) eat pretzels in the last half of a long event.
D) a and b
E) b and c

Question 57

Which of the following should not be used by athletes for fluid replacement?

A) sports beverages
B) carbonated beverages
C) alcohol
D) a and b
E) b and c

Question 58

Recommendations have been established for moderate physical activity because:

A) over 75 percent of individuals in the U.S. are physically active and need guidelines.
B) physically active people live longer than those who are inactive.
C) very few people are aware of health benefits of physical activity.
D) only participating in a sport will provide health benefits.

Question 59

What is recommended for replacing fuels that have been used during exercise?

A) Immediately replace fat because it is used more in moderate exercise.
B) Wait at least two hours before eating to allow muscles to repair.
C) Eat foods with a low glycemic index.
D) Eat a high-carbohydrate meal within two hours after exercise.

Question 60

For athletic performance, the diet should consist of all of the following except:

A) nutrient-dense foods.
B) foods moderate in fat.
C) foods high in carbohydrates.
D) supplements high in protein.

Question 61

An advantage for athletes of using sport drinks for fluid replacement is that:

A) they contain double the carbohydrate concentration of soft drinks.
B) they have a pleasant taste, which encourages consumption.
C) they are high in sodium to quickly replace losses in sweat.
D) they are very low in calories.

Question 62

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

A) This exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein.
B) Although this exceeds the recommendation for his sport he will benefit from the additional protein as the body converts it to muscle mass.
C) This is an extremely toxic level that may cause serious health problems.
D) His body will adjust to the higher protein intake to require that amount on a regular basis.

Question 63

What is the recommendation for carbohydrate intake for an athlete who consumes 2800 calories per day?

A) 130-140 grams
B) 70-245 grams
C) 1260-1820 grams
D) 315-455 grams

Question 64

Which of the following is the best fluid for an athlete working out in a cold climate?

A) room temperature water
B) cold water
C) a sports drink
D) a sweat replacer

Question 65

Calculate the protein needed by a male runner weighing 152 lb who is training for an upcoming competition. He participates in sprints and hurdling races.

A) 55-76 g/day
B) 83-117 g/day
C) 83-97 g/day
D) 117-138 g/day

Question 66

What is the best way for athletes to ensure they have adequate sodium levels in their bodies?

A) use salt tablets after large sweat losses from exercise
B) during competition, use sports drinks that are high in glucose content
C) do not restrict salty foods in the days before competition
D) restrict water intake during competition to avoid hyponatremia

Question 67

Why would you tell someone not to drink alcohol before engaging in an athletic event?

A) because it is a diuretic
B) because it makes people nervous
C) because it impairs temperature regulation
D) a and c
E) b and c

Question 68

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day.

A) 550-700
B) 750-875
C) 900-1575
D) 1580-1650

Question 69

Which of the following would not be appropriate as part of a pregame meal?

A) toast and pineapple juice
B) pancakes with syrup
C) high-fiber cereal with low-fat milk
D) baked potato and orange juice

Question 70

A competitive world-class skier needs advice on fluid intake during training, competition, and recovery. What should be recommended?

A) Additional fluid is not needed in competition because she will not sweat in cold weather.
B) She should drink fluids during the event when she gets thirsty.
C) She should rapidly replace fluids after competition by immediately replacing what she lost.
D) She should drink fluids with carbohydrate added to replenish glycogen stores.

Question 71

Protein is needed by the body to support an exercise program because of its role in:

A) contributing a major part of fuel in strength training.
B) sparing carbohydrate from being used for fuel.
C) repairing muscle tissue after exercise.
D) being converted to glycogen for storage in muscles.

Question 72

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.

A) 46-50 g
B) 69-80 g
C) 88-92 g
D) 92-97 g

Question 73

Which of the following athletes would use the least protein for fuel during exercise?

A) Joe, who consumes a protein-rich diet
B) Charles, who consumes a fat-rich diet
C) Gary, who consumes a carbohydrate-rich diet
D) Rick, who consumes a diet rich in branched-chain amino acids

Question 74

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. You will explain to him that taking these supplements:

A) does not improve performance because there is not enough time for the nutrients to be combined with other appropriate parts so they can do their work.
B) is supported by research and advocated by health care professionals.
C) is beneficial because athletes tend to be deficient in vitamins and minerals.
D) improves performance because the nutrients flood the bloodstream during competition.

Question 75

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

A) 2 cups
B) 5 cups
C) 7 cups
D) 10 cups

Question 76

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

A) do not enhance athletic performance.
B) speed up the use of glycogen.
C) have a potentially hazardous diuretic effect.
D) make a person feel full quickly and may limit fluid intake.

Question 77

An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration. Which of the following is true?

A) The condition is called sports anemia.
B) It probably reflects a low iron intake.
C) It goes away by itself.
D) a and b
E) a and c

Question 78

What would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement?

A) She should avoid iron supplements because of possible problems with iron overload.
B) She needs to have medical testing of her blood iron values first to see if she needs it.
C) If she is on a vegetarian diet she is iron deficient and needs a supplement.
D) As a female endurance athlete she is definitely iron deficient and needs a supplement.

Question 79

How can endurance athletes best postpone fatigue during their activity?

A) eat glucose periodically during the event
B) avoid sports drinks during exercise
C) fat load 1-3 days before the event
D) restrict fat calories to less than 20 percent of the diet

Question 80

Your friend is participating in a strenuous world-class competition that lasts for over four hours. Which of the following would you recommend to your friend?

A) Don't worry about electrolyte losses.
B) Consume sports drinks and pretzels.
C) Take electrolyte or salt tablets.
D) Drink plenty of plain water.