Deck 13: Nutrition and Physical Activity

Question 1

Physical inactivity in Canada contributes to the development of which of the following?

A)chronic disease.
B)hypertension.
C)breast cancer.
D)All of the above answer choices are correct.

Answer 1

D

Question 2

Which is NOT a health benefits of exercise?

A)decrease blood pressure.
B)increase HDL cholesterol.
C)decrease the sensitivity of tissues to insulin.
D)reduce the risk of osteoporosis.

Answer 2

C

Question 3

Which statement best describes the relationship between fitness and body composition?

A)As a person becomes more fit,the proportion of muscle in the body increases.
B)As a person becomes less fit,the proportion of muscle in the body increases.
C)As a person becomes less fit,the proportion of adipose tissue in the body decreases.
D)There is no relationship between fitness and body composition,but there is a relationship between fitness and BMI.

Answer 3

A

Question 4

Which statement regarding the overload principle is TRUE?

A)When you exercise,you should work harder than you think is possible.
B)The body will adapt to the stresses placed on it.
C)If people exercise too much,they will not improve fitness.
D)Overload is to be avoided.

Question 5

Which statement about the aging process is FALSE?

A)Exercise will no longer affect body composition.
B)There is typically an increase in proportion of body fat.
C)There is typically a decrease in lean body mass.
D)Exercise can help prevent undesirable changes in body composition.

Question 6

Which four parameters define a fitness level?

A)Oxygen capacity,strength,range of motion,body weight
B)Endurance,strength,resistance training,body weight
C)Endurance,strength,flexibility,body composition
D)Oxygen capacity,aerobic training,range of motion,body composition

Question 7

Which statement best describes aerobic capacity?

A)It is a measure of a person's heart rate.
B)It is a measure of how long a person can perform a physical task such as running or climbing stairs.
C)It is measure of breathes taken per minute.
D)It is the time taken by a a person to walk or run 1,000 meters.

Question 8

Which is NOT a function of endorphins released with during exercise?

A)increase muscle mass.
B)cause a natural euphoria.
C)reduce stress.
D)reduce the perception of pain.

Question 9

Which of the following regarding maximum heart rate is TRUE?

A)When a person is fit,it takes less effort to reach his/her maximum heart rate.
B)Maximum heart rate declines with age.
C)Maximum heart rate is the number of times that the heart beats per minute while a person is at rest.
D)Maximum heart rate is calculated using one's weight and height.

Question 10

Natalie is 20 years old.What is her estimated maximum heart rate?

A)80 beats per minute
B)160 beats per minute
C)200 beats per minute
D)220 beats per minute

Question 11

Lifting a heavy weight stresses muscles,causing what adaptation?

A)hypertrophy.
B)hypotrophy.
C)atrophy.
D)atropic.

Question 12

Which of the following diseases has the highest proportion of cases attributed to physical inactivity?

A)breast cancer
B)stroke
C)hypertension
D)heart disease

Question 13

Which statement best describes the relationship between stroke volume and resting heart rate?

A)As stroke volume,or the amount of blood the heart pumps with each beat,increases,the number of beats per minute of the heart also increases.
B)As stroke volume decreases in response to exercise,the number of beats per minute of the heart also decreases.
C)As stroke volume decreases,in response to being sedentary,the resting heart rate also decreases.
D)As stroke volume increases,in response to aerobic exercise,the number of beats per minute,also known as the resting heart rate,decreases.

Question 14

Why does exercise makes weight management easier?

A)It increases kcalorie requirements so more kcalories can be consumed without weight gain.
B)It increases energy expenditure well above the resting rate,and this increase can persist for many hours after the exercise is complete.
C)It increases lean tissue mass,which increases total energy expenditure.
D)All of the above answer choices are correct.

Question 15

How can the proportion of lean body tissue in one's body be increased?

A)by overeating
B)increasing protein intake.
C)exercising regularly.
D)using vitamin E supplements.

Question 16

Which is NOT a result of aerobic exercise?

A)increase the circulatory system's ability to deliver oxygen.
B)decrease resting heart rate.
C)decrease the stroke volume.
D)increase ability of cells to use oxygen to produce energy.

Question 17

Which of the following is NOT generally associated with a sedentary lifestyle?

A)stroke
B)osteoporosis
C)some types of cancer
D)anorexia nervosa

Question 18

Which of the following statements about aerobic capacity is FALSE?

A)Aerobic capacity is the body's maximum ability to generate ATP by aerobic metabolism during exercise.
B)Aerobic capacity is dependent on the ability of the cardiorespiratory system to deliver oxygen to cells.
C)Aerobic capacity is dependent on the ability of cells to use oxygen to produce energy.
D)The smaller a person's aerobic capacity,the more intense activity can be performed before lack of oxygen affects performance.

Question 19

Todd is 30 years old.If his target heart rate during aerobic activity is 60-90 % of his maximum heart rate,how fast should his heart rate be during exercise?

A)60 and 90
B)114 and 171
C)132 and 198
D)160 and 220

Question 20

Which of the following statements about flexibility is FALSE?

A)Flexibility determines range of motion.
B)Flexibility reduces injury.
C)Flexibility increases muscle mass.
D)Flexibility can increase speed.

Question 21

What is first used as fuel by the body when a person begins exercising?

A)ATP and creatine phosphate.
B)fatty acids.
C)glucose.
D)stored glycogen.

Question 22

Which statement best describes the information included in the Canadian Physical Activity Guidelines for adults?

A)Recommendations on how much aerobic activity and muscle & bone-strengthening activity an adult should engage in as well as the recommendation that all exercise be at a vigorous level of intensity
B)Recommendations on how much aerobic activity and muscle & bone-strengthening activity an adult should engage in,as well as suggestions for improving flexibility.
C)Recommendations on how much aerobic activity an adult should engage in,as well as examples of aerobic activity and the health benefits of aerobic exercise.No other types of exercise are mentioned.
D)Recommendations on how much aerobic activity and muscle & bone-strengthening activity an adult should engage in as well as as well as examples of recommended activities and how health exercise can improve health.

Question 23

How many minutes/day does the Canadian Society of Exercise Physiology recommend children spend in age-appropriate exercise?

A)10
B)30
C)60
D)120

Question 24

When giving advice to someone starting an exercise program,what recommendation is LEAST likely to contribute to long-term maintenance of an activity program?

A)Check with your physician.
B)Do an activity you enjoy.
C)Exercise as hard as you can,at least six days a week.
D)Make the exercise convenient,and fit it into your day.

Question 25

When a person is at rest or not active,what is the main source of fuel?

A)glucose
B)fatty acids
C)protein
D)creatine phosphate

Question 26

Which document recommends ways sedentary adult Canadians can increase their physical activity?

A)Canada's Physical Activity Guidelines
B)Canada's Food Guide
C)Canadian Activity Pyramid
D)Canada's Exercise Recommendations

Question 27

Lactic acid is produced in the muscles when which of the following is unavailable?

A)glucose
B)oxygen
C)protein
D)water

Question 28

A good exercise regimen includes which of the following components?

A)aerobic activity
B)strength training
C)flexibility exercises
D)All of the above answer choices are correct.

Question 29

Which compound is needed for transport of fatty acids into mitochondria of the cell?

A)acetyl-CoA.
B)ATP.
C)carnitine.
D)creatine.

Question 30

The current Canadian Physical Activity Guidelines recommends that adults should be active for how many minutes/week?

A)30
B)75
C)150
D)175

Question 31

Which of the following does NOT promote physical activity of children?

A)computers
B)television
C)cell phones
D)All of the above answer choices are correct.

Question 32

What are the three end products of aerobic metabolism?

A)water,carbon dioxide,and citric acid.
B)ATP,water,and lactic acid.
C)water,ATP,and carbon dioxide.
D)glucose,ATP,and lactic acid.

Question 33

"Vlad was working out with weights.He lifts a weight 12 times with ease.He repeats this action 2 more times." Which statement below best describes Vlad's method of training?

A)His method is a suitable muscle and bone-strengthening.
B)His method will not increase muscle strength unless he increases the number of repetitions.
C)His method will not increase muscle strength unless he increases the amount of weight he is lifting so that he feels muscle exhaustion.
D)His method is suitable for improving aerobic capacity and strengthening bones.

Question 34

It partners with public and private organizations to promote and provide funding for physical activity.What organization is being described?

A)ParticipACTION
B)Canadian Health Measures Survey
C)Canadian Community Health survey
D)Canadian Society of Exercise Physiology

Question 35

Which of the following statements regarding the lactate threshold is FALSE?

A)It is the exercise intensity at which lactic acid starts to accumulate in the blood faster than it can be metabolized.
B)It is normally it occurs when exercising at 80% to 90% of maximum heart rate.
C)It is correlated with muscle fatigue.
D)Researchers are certain that it is the direct cause of muscle fatigue.

Question 36

Which of the following is LEAST likely to be true of aerobic exercise?

A)Sustained regular aerobic exercise decreases the resting heart rate.
B)Aerobic exercise increases the VO₂ max.
C)The major benefit of aerobic exercise is that it builds muscles.
D)Aerobic exercise involves activity that raises the heart rate.

Question 37

Fat,carbohydrates,and protein can be used in aerobic metabolism to produce energy in the form of ATP.Which macronutrient(s)can be utilized in an anaerobic environment to produce ATP?

A)carbohydrates
B)fat only
C)fat and carbohydrates
D)protein only

Question 38

"Suzanne was a competitive runner.She trained for 2 hours in the morning and 1.5 hours in the afternoon.But she was frustrated.All her training was not translating into faster times." What is being described?

A)Overload principle
B)Overtraining syndrome
C)Metabolic syndrome
D)Undertraining

Question 39

When a person is exercising very intensely,what is the major source of fuel?

A)creatine phosphate.
B)fatty acids.
C)glucose.
D)protein.

Question 40

"Hitting the wall," or experiencing a sudden feeling of overwhelming fatigue occurs after a person has been exercising for a long period of time and the body has run out of what fuel?

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

Question 41

Which statement about hyponatremia is FALSE?

A)It occurs when water is used to replace large sweat losses.
B)It is a reduction of the sodium concentration in the blood.
C)Hyponatremia risk occurs when sweating has occurred for 30 minutes.
D)The early symptoms may be similar to dehydration.

Question 42

Amenorrhea has the greatest effect on which mineral in a female athlete's body?

A)calcium
B)fluoride
C)iron
D)magnesium

Question 43

What is the main difference between the nutritional needs of a serious athlete and those of a casual exerciser?

A)the amount of energy and fluid needed
B)the number of nutritional supplements required
C)the amounts of micronutrients needed
D)There are no differences.

Question 44

Which statement best describes the development of sports anemia?

A)training decreases blood volume;red blood cell production declines;hemoglobin concentration in the blood remains unchanged
B)training increases blood volume;red blood cell production declines;hemoglobin concentration in the blood increases
C)training increases blood volume;red blood cell production remains unchanged;hemoglobin concentration in the blood declines
D)training increases blood volume;red blood cell production increases;hemoglobin concentration in the blood remains unchanged

Question 45

Which is an effect of aerobic training?

A)A decrease in the number of blood vessels in the muscles
B)An increase in the amount of time to anaerobic threshold
C)An increase in number of circulating red blood cells
D)Both (b)and (c)

Question 46

For which athlete is meeting all dietary requirements for vitamins and minerals the most difficult?

A)soccer players with high energy needs.
B)basketball players trying to gain weight.
C)distance runners consuming large volumes of fluid.
D)female athletes consuming low-energy diets.

Question 47

Compared to conventional training,what is a benefit of interval training?

A)Aerobic capacity can be increased to the same level,but in less time.
B)It decreases the ability of muscle cells to oxidize carbohydrates so more fat is used
C)It decreases the ability of muscle cells to oxidize fat so that more carbohydrates are used.
D)There is no difference between conventional training and interval training.

Question 48

Running at a slow pace,and then sprinting involves which change?

A)From anaerobic metabolism to aerobic metabolism.
B)From aerobic metabolism to anaerobic metabolism.
C)From catabolic metabolism to anabolic metabolism.
D)From anabolic metabolism to catabolic metabolism.

Question 49

When should athletes consume fluids?

A)before exercise
B)during exercise
C)after exercise
D)All of the above answer choices are correct.

Question 50

Which statement about the impact of dehydration on exercise performance is CORRECT?

A)Mild dehydration can impair exercise performance.
B)The body is resilient and can tolerate mild dehydration without a loss of exercise performance.
C)Exercise performance does not decline until intense dehydration begins.
D)Exercise performance does not decline until moderate dehydration begins.

Question 51

People in which group are MOST likely to suffer heat-related problems such as heat exhaustion and dehydration?

A)adult athletes
B)children
C)weight lifters
D)women

Question 52

Low energy intakes and excessive exercise in female athletes may result in low levels of which hormone?

A)estrogen and these low levels lead to a reduction in bone mineral density.
B)thyroid stimulating hormone and these low levels promote the formation of goiter.
C)secretin and these low levels increase hydrochloric acid production in the stomach.
D)insulin and these low levels leads to an increase in glycogen synthesis

Question 53

Which of the following statements regarding weight loss in athletes is FALSE?

A)Weight loss of no more than 1 kg a week is recommended.
B)Losing weight during the "off" season is usually a better idea than losing weight while training and competing.
C)When quick weight loss is desired,fluid can be safely restricted,if energy is also restricted.
D)Severe kcalorie restriction in young female athletes can delay sexual maturation.

Question 54

Which athlete is LEAST likely to have a slightly increased need for protein in their diet?

A)endurance runner
B)long-distance cyclist
C)weight lifter
D)ballerina

Question 55

Peter has been cycling at a moderate pace for about an hour,but then dramatically increases the intensity of his cycling.What changes are happening to his energy metabolism?

A)The production of acetyl CoA from fatty acids is increasing.
B)The levels of lactate is his blood are dropping.
C)The rate at which glycogen is metabolized is increasing.
D)Both (a)and (c).

Question 56

What is the relationship between oxidative stress and exercise?

A)Exercise can increase oxidative stress by decreasing the production of free radicals.
B)Exercise can decrease oxidative stress because oxygen is used as fuel instead of reacting with molecules in the cell.
C)Exercise can increase oxidative stress because anti-oxidant vitamins are consumed in metabolic reactions.
D)Exercise can increase oxidative stress,but not enough to require higher intakes of antioxidant vitamins.

Question 57

It is recommended that athletes consume diets with the following approximate proportions:

A)Protein -10%-15%;Fat < 10%;Carbohydrate -70%-80%
B)Protein -10%-35%;Fat < 35%;Carbohydrate -45%-65%
C)Protein -15%-22%;Fat < 15%;Carbohydrate -60%-70%
D)Protein -12%-17%;Fat < 2%-5%;Carbohydrate -80%-90%

Question 58

Which of the following is NOT an effect of long-term rigorous training?

A)The heart becomes larger.
B)More blood is pumped with every stroke.
C)The number of capillary blood vessels in the muscles decreases.
D)Total blood volume increases.

Question 59

Which person will have the highest energy requirement?

A)Weight: 50 Kg duration of exercise: 1 hour
Intensity: high
B)weight: 40 kg duration of exercise: 1 hour
Intensity: high
C)Weight: 60kg duration: 10 minutes
Intensity: high
D)Weight: 50 kg duration of exercise: 1 hour
Intensity: moderate

Question 60

Which is NOT a function of water during exercise?

A)eliminate heat.
B)transport oxygen and nutrients to the muscles.
C)transport waste products away from the muscles.
D)remove excess potassium in sweat.

Question 61

Which amino acid has been pre-cleared as a natural health product for muscle repair and recovery from physical stress?

A)Ornithine
B)Arginine
C)Glutamine
D)Valine

Question 62

Supplements of which of the following have been shown to improve performance in high-intensity exercise lasting 30 seconds or less?

A)chromium
B)caffeine
C)creatine
D)vitamin C

Question 63

Despite limited scientific evidence,which two minerals have been linked to insulin function?

A)Chromium and vanadium
B)Chromium and vitamin D
C)Vanadium and iron
D)Vanadium and glucose

Question 64

What is a major goal of precompetition meals?

A)maximize glycogen stores in the liver.
B)maximize fat stores.
C)maximize activity in the large intestine.
D)increase caffeine in the system.

Question 65

Under what circumstances would iron supplements benefit female athletes?

A)when hemoglobin levels are high
B)When iron stores are low
C)When iron deficiency anemia is present
D)Both (b)and (c)

Question 66

Which of the following could be considered an ergogenic aid?

A)hypnosis to overcome pre-game jitters
B)amino acid supplements taken by female varsity volleyball players
C)magnets in an endurance runner's shoes
D)All of the above answer choices are correct.

Question 67

Which supplements are marketed to athletes to enhance energy production?

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

Question 68

An athlete exercising at a moderate level for more than two consecutive hours will benefit most from a fluid replacement in addition to water,contains what ingredients?

A)alcohol.
B)caffeine.
C)glucose.
D)vitamin C.

Question 69

Which statement best distinguishes between heat exhaustion and heat stroke?

A)Heat exhaustion is characterized by an extremely high body temperature,while heat stroke is a less serious condition.
B)Heat exhaustion is characterized by profuse sweating,while during heat stroke sweating stops.
C)Heat exhaustion occurs when the body diverts water away from sweat,so that there is enough water to support muscle metabolism.Heat stroke occurs when there is no longer enough water to support the muscles.
D)Heat exhaustion and heat stroke are two terms that both refer to the same condition - an elevated body temperature as a result of the body's inability to sweat.

Question 70

What type of food is BEST to consume during exercise that lasts more than an hour in order to enhance endurance?

A)a low-sodium snack such as salt free pretzels
B)a snack containing 30-60 g of mixed carbohydrate,such as a banana
C)fructose gel packets
D)a low-carbohydrate,high-protein snack,such as nuts

Question 71

A week before athletic competition,what is the recommended glycogen supercompensation or carbohydrate loading regimen?

A)increasing exercise,while decreasing carbohydrate intake.
B)increasing exercise,while increasing carbohydrate intake.
C)decreasing exercise,while increasing carbohydrate intake.
D)decreasing exercise,while decreasing carbohydrate intake.

Question 72

Which beverage is recommended for short workouts of less than an hour?

A)water.
B)half water and half sports drinks.
C)exclusively sports drinks.
D)juice.

Question 73

How are protein supplements promoted to athletes?

A)To mprove aerobic capacity
B)To increase muscle growth
C)To prevent fatigue.
D)To provide an additional source of energy

Question 74

Which statement about replenishing fluid losses is CORRECT?

A)Athletes do not need to worry about replenishing fluid losses in cold,dry weather.
B)Dehydration delays the onset of fatigue.
C)Sometimes it is not possible to drink enough to compensate for fluid losses.
D)Thirst is a reliable indicator of when to drink during athletic competition.

Question 75

To maximize performance for a serious athlete,what should a post-competition meal contain?

A)adequate fluid,low-carbohydrate meal with some protein.
B)adequate fluid,high-protein meal
C)adequate fluid,high-carbohydrate meal with some protein.
D)sodium repletion;high-protein meal.

Question 76

Which is NOT a characteristic of heat-related illness?

A)decreased blood volume.
B)increased blood pressure.
C)rise in core body temperature.
D)reduced sweat production.

Question 77

Endurance is greatest when the diet contains a higher proportion of kcalories from which nutrient?

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

Question 78

Why is a drink containing salt recommended for exercise lasting more than 1 hour?

A)Salt is necessary to prevent hyponatremia,which can have a rapid onset after 1 hour of exercise.
B)Salt helps prevent hyponatremia in athletes that do not consume enough water.
C)Salt promotes increased fluid intake.
D)Salt suppresses sweating.

Question 79

George is a lactose-intolerant basketball player.Which precompetition meal will be ofthe greatest benefit without negative side effects?

A)rice and diet soda
B)fried chicken,mashed potatoes,and gravy
C)chicken sandwich,and water or juice
D)chili,cornbread,and milk

Question 80

For vitamin and minerals,what is the effect on athletic performance of intakes exceeding the RDA but less than the UL?

A)Improved athletic performance
B)Enhanced stores of water-soluble vitamins
C)Adverse reactions due to high doses
D)No impact on athletic performance and no toxic effects