Deck 11: Nutrition and Physical Activity

Question 1

If left untreated heatstroke can lead to heat exhaustion.

Answer 1

False

Question 2

A measure one's ability to exercise for an extended period of time without becoming fatigued is called

A) endurance.
B) flexibility.
C) strength.
D) physical fitness.

Answer 2

A

Question 3

Weight-bearing exercise can stimulate bone formation and slow age-related bone loss.

Answer 3

True

Question 4

A measure of the circulatory and respiratory systems' ability to supply oxygen and nutrients to working muscles during sustained physical activity is called

A) physical fitness.
B) muscular strength.
C) cardiovascular fitness.
D) VO₂ max.

Question 5

The creatine phosphate system can supply all the energy needed for activities that take several minutes.

Question 6

As long as an individual consumes a varied diet that supplies adequate energy, vitamin and mineral needs will likely be met.

Question 7

Muscles that are not frequently challenged by physical activity undergo hypertrophy.

Question 8

After exercise, foods should be consumed only after waiting one hour.

Question 9

The four factors of fitness are frequency, intensity, type, and

A) time.
B) temperature.
C) tenacity.
D) triumph.

Question 10

The maximum force exerted by muscles during physical activity is called

A) cardiovascular fitness.
B) physical fitness.
C) muscular strength.
D) VO₂ max.

Question 11

Water is adequate as a fluid source when a workout lasts less than an hour.

Question 12

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

A) Endurance
B) Flexibility
C) Muscular strength
D) Visual acuity

Question 13

A set of characteristics that one has or can achieve relating to one's ability to perform physical activity is called

A) muscular strength.
B) physical fitness.
C) cardiovascular fitness.
D) None of the above

Question 14

ATP production is faster using the oxidative system than using the glycolytic system.

Question 15

Improvements in body composition, including increased muscle mass, are an outcome of

A) a well-balanced physical fitness regimen.
B) a cardiovascular fitness regimen.
C) endurance and resistance training.
D) All of the above

Question 16

Recommended durations of physical activity can be achieved by exercising one day per week and activities thus do not need to be repeated on a daily basis.

Question 17

A single metabolic fuel and pathway are used to provide energy to muscles during physical activity.

Question 18

Physical activity is useful in weight management because it

A) reduces energy expenditures.
B) promotes increased body fat and decreased muscle mass.
C) increases energy expenditure.
D) increases appetite.

Question 19

Exercise is defined as

A) an activity designed to increase endurance.
B) a subcategory of physical activity.
C) an activity designed to increase muscle mass.
D) None of the above

Question 20

Frequency refers to

A) how many repetitions of an exercise one performs.
B) how often a person exercises.
C) how many different exercises are performed within a given week.
D) how frequently one rests between exercises.

Question 21

An alternative to measuring heart rate during exercise is

A) the talk test.
B) to count the number of exhaled breaths per minute.
C) to count the number of inhaled breaths per minute.
D) the counting aloud test.

Question 22

Indirect calorimetry is

A) a method to estimate energy expenditure based on oxygen consumption and carbon dioxide production.
B) a method used to estimate energy intake based on oxygen consumption and carbon dioxide production.
C) a method used to estimate energy expenditure based on oxygen production and carbon dioxide consumption.
D) a method used to estimate energy intake based on oxygen production and carbon dioxide consumption.

Question 23

Intensity of physical activity

A) can be monitored by the sprint test.
B) refers to the amount of physical effort exerted through the activity.
C) should always be maximal.
D) has little to do with energy expenditure.

Question 24

The purpose of sweating is to

A) dissipate heat.
B) remove electrolytes from the body.
C) aid in weight loss.
D) reduce urination.

Question 25

According to the FITT principles,

A) exercise should be performed daily at maximum intensity.
B) exercise should be performed daily, at a low to moderate intensity level, for 30 to 45 minutes.
C) it doesn't matter how frequently you exercise as long as intensity is maximized.
D) exercise should always be at low intensity and frequency.

Question 26

If a 40-year-old man wishes to perform moderate-intensity exercise, his heart rate should be maintained between _____ and _____ beats per minute.

A) 90, 126
B) 100, 140
C) 120, 168
D) 130, 182

Question 27

Considering the increased incidence of obesity, insulin resistance, and diabetes in our country, following physical activity recommendations would be

A) beneficial because it would promote weight loss.
B) dangerous because people would be at risk for other problems.
C) ineffective since the incidence is too big to impact with physical activity.

Question 28

Sports anemia refers to

A) a serious iron-deficiency anemia that requires supplementation to correct.
B) anemia that occurs because of the blood loss during an athletic event.
C) a training response caused by increased plasma volume as compared to new red blood cell synthesis.
D) the anemia associated with foot strike hemolysis.

Question 29

The creatine phosphate system is

A) the first system to be utilized to generate ATP needs.
B) the second system to be utilized to generate ATP.
C) the final system utilized to generate ATP.
D) the only system utilized to generate ATP.

Question 30

The relative contributions of anaerobic and aerobic metabolic pathways to muscular energy production are determined by

A) the intensity and duration of activity.
B) the amounts of metabolic fuels consumed at the previous meal.
C) the amount of rest a person has achieved.
D) body composition.

Question 31

The glycolytic system operates under

A) conditions when creatine phosphate is operating.
B) conditions when available oxygen is plentiful.
C) anaerobic conditions.
D) aerobic conditions.

Question 32

To improve cardiovascular fitness one should

A) lift weights.
B) work against resistance.
C) walk at a brisk pace.
D) improve muscle flexibility.

Question 33

While the protein RDA for a healthy adult protein is 0.8 g per kg body weight per day, some experts believe that athletes should consume more. These experts contend that endurance athletes should consume _____ g protein per kg per day and strength training athletes should consume _____ g protein per kg per day.

A) 0.2-0.4, 0.6-0.7
B) 1.2-1.4, 1.6-1.7
C) 2.2-2.4, 2.6-2.7
D) 3.2-3.4, 4.6-3.7

Question 34

The three systems used to generate ATP are the creatine phosphate system, glycolytic system, and _____.

A) adipose tissue system
B) VO₂ max
C) oxidative system
D) anaerobic system

Question 35

Maximal oxygen consumption or VO₂ max

A) is a measure of the cardiovascular system's capacity to deliver oxygen to muscles.
B) cannot be changed because it is genetically determined.
C) when high results in early fatigue.
D) is only important in anaerobic activities.

Question 36

A technique used to maximize the amount of glycogen stored in muscle prior to an exercise activity is called

A) glucose loading.
B) aerobic conditioning.
C) carbohydrate loading.
D) creatine loading.

Question 37

Excessive sweating with resulting decreased blood volume results in _____, which can progress to _____.

A) heat exhaustion, heatstroke
B) heatstroke, heat exhaustion
C) dehydration, rehydration

Question 38

Hyponatremia refers to

A) low intracellular sodium.
B) high intracellular sodium.
C) increased blood sodium concentrations.
D) diminished blood sodium concentrations.

Question 39

ATP is generated from the metabolic breakdown of

A) glucose.
B) fatty acids.
C) amino acids.
D) All the above

Question 40

Recommendations for fat intake for physically active individuals are

A) to consume 40% of calories as fat.
B) to consume equal amounts of saturated and unsaturated fatty acids.
C) to consume a diet rich in mono- and polyunsaturated fatty acids.
D) to eat anything they want because they expend so much energy.

Question 41

An athlete completed a two-hour race 4 hours ago and has been sipping on water since the event ended. When she goes to the bathroom, she notices that her urine is dark in color. This is most likely a sign of

A) blood in the urine.
B) inadequate hydration.
C) her vitamin and mineral supplement.
D) food coloring in the foods she consumed after the race.

Question 42

Recommendations for fluid replacement are to drink at least _____ cup(s) of fluid for each pound of weight lost during exercise.

A) ½
B) 1
C) 2
D) 5

Question 43

An example of an activity that utilizes mainly aerobic pathways is

A) a weightlifting competition taking 10 seconds.
B) a 200-meter sprint taking 26 seconds.
C) a 400-meter run taking 60 seconds.
D) a cross-country ski race taking 90 minutes.

Question 44

Engaging in exercise that results in increased heart rate, ventilation rate, and stroke volume will all improve

A) cardiovascular fitness.
B) VO₂ max.
C) the muscles' capacity to utilize fatty acids for energy, thereby sparing glucose.
D) All of the above

Question 45

Glycogen stores in the liver and muscle require _____ hours to be replenished after a long, intense athletic workout.

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

Question 46

Because the rate of muscle glycogen synthesis is highest the first _____ hours after exercise, people should consume carbohydrates during that window of time.

A) 2
B) 4
C) 6
D) 20

Question 47

Within the glycolytic system, the lack of oxygen availability results in the conversion of _____.

A) creatine phosphate to ATP
B) lactate to pyruvate
C) pyruvate to lactate
D) glucose to ATP

Question 48

The rationale for the increased protein recommendations for athletes is

A) the ability to utilize more protein for energy production.
B) the need to build, maintain, and repair muscle tissue.
C) the enhanced mental focus associated with increased protein intake.
D) the need for protein only for muscle growth.

Question 49

Interval training is one way to improve anaerobic capacity. This means that

A) muscles have a higher tolerance for lactate.
B) muscles more readily cross over to aerobic ATP production.
C) muscles can use lactate directly for ATP production.
D) the VO₂ max is improved.

Question 50

A person who wants to improve his or her aerobic capacity should

A) put an emphasis on strength training.
B) put an emphasis on endurance training.
C) put an emphasis on flexibility sessions.
D) put an emphasis on muscle hypertrophy.

Question 51

The major difference between anaerobic and aerobic pathways is that

A) anaerobic pathways can generate a tremendous amount of ATP over an extended period of time.
B) anaerobic pathways use a mixture of fuels to generate ATP.
C) aerobic pathways use a mixture of fuels to generate ATP.
D) anaerobic pathways can utilize stored fat to generate ATP.

Question 52

Hypertrophy of muscles is achieved in response to

A) regular resistance training.
B) ceasing strength training.
C) infrequent exercise.
D) flexibility sessions once a week.

Question 53

Two main concerns for people who participate in athletics are

A) to consume adequate fluids and calories.
B) to maintain a low body mass or maintain weight.
C) to maximize fat stores to ensure ATP production
D) to optimize water consumption and obtain vitamins and minerals from supplements rather than food.

Question 54

Following prolonged and intense exercise, athletes should be concerned about

A) glycogen replenishment.
B) protein synthesis.
C) water and electrolyte replacement.
D) All the above

Question 55

An example of an event that relies on anaerobic pathways is

A) a 100-meter sprint (13 seconds).
B) a 1500-meter run (6 minutes).
C) a 10,000-meter run (35 minutes).
D) a marathon (3 hours and 30 minutes).