Deck 13: Nutrition and Physical Activity

Question 1

Lactic acid is produced from _________in muscles when _________ is not available.

A)glucose; acetyl CoA
B)glucose; oxygen
C)glycogen; ATP
D)triglycerides; pyruvate

Answer 1

B

Question 2

______________is NOT generally associated with a sedentary lifestyle.

A)Obesity
B)Osteoporosis
C)Some types of cancer
D)Anorexia nervosa

Answer 2

D

Question 3

Which macronutrient(s)can be utilized to produce ATP in the absence of oxygen?

A)Carbohydrates
B)Fats
C)Proteins
D)All of the above

Answer 3

A

Question 4

The American College of Sports Medicine recommends an exercise regimen that consists of which of the following?

A)Aerobic exercise
B)Strength training
C)Stretching routines
D)All of the above

Question 5

Endorphins released with exercise do all of the following EXCEPT:

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

Question 6

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 beat during exercise (in beats/min)?

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

Question 7

The health benefits of exercise include all of the following EXCEPT:

A)decreased blood pressure.
B)increased HDL cholesterol.
C)decreased insulin sensitivity of tissues.
D)reduced risk of osteoporosis.

Question 8

The Dietary Guidelines for Americans recommends that children spend _______ minutes per day performing an age-appropriate exercise.

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

Question 9

What is the estimated maximum heart rate for a 20-year-old female (in beats/min)?

A)80
B)168
C)188
D)200

Question 10

Which of the following statements about flexibility is FALSE?

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

Question 11

Which is true regarding the overload principle?

A)When you exercise,you should work until complete exhaustion.
B)The body will adapt to the stresses placed on it.
C)If people over-exercise,they will not improve fitness.
D)Overload is to be avoided.

Question 12

Which is true regarding maximum heart rate?

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 it at rest.
D)Maximum heart rate is derived from an individual's weight and height.

Question 13

To reduce the risk of chronic disease,the DGA 2010 recommend at least ___ minutes of moderate-intensity or ____minutes of vigorous-intensity aerobic activity weekly.

A)240;180
B)100:50
C)150:75
D)120:80

Question 14

Decrease in ____________ is generally NOT characteristic of the aging process.

A)maximum heart rate
B)proportion of adipose tissue
C)lean body mass
D)cardiovascular endurance

Question 15

Aerobic exercise does all the following EXCEPT:

A)enhances oxygen delivery by the circulatory system.
B)decreases resting heart rate.
C)decreases stroke volume.
D)increases oxygen use by cells resulting in enhanced energy production.

Question 16

When a person begins exercising,the first metabolic fuel used is:

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

Question 17

Which of the following statements about aerobic capacity is FALSE?

A)It relates to ATP generation by aerobic metabolism during exercise.
B)It 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 the activity that can be performed before lack of oxygen affects performance.

Question 18

Lifting heavy weights stresses muscles over time causing an adaptation called:

A)hypertrophy.
B)myoadaptive response.
C)atrophy.
D)kinetic thickening.

Question 19

The end products of glucose breakdown in the presence of oxygen are:

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

Question 20

Which of the following is the WORST advice to give someone regarding long-term maintenance of an activity program?

A)Check with your physician,especially if you are over age 45
B)Do an activity you enjoy
C)Exercise as hard as you can,at least six days a week
D)Make the exercise convenient; fit it into your day

Question 21

Whether an activity is preferentially fueled by aerobic or anaerobic metabolism primarily depends on:

A)the intensity and duration.
B)environmental conditions such as ambient temperature and relative humidity.
C)the composition of the last meal.
D)All of the above contribute more or less equally in determining fuel usage

Question 22

Which athlete is LEAST likelyto need dietary protein in excess of the RDA?

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

Question 23

An athlete exercising at a moderate level for more than two consecutive hours will benefit MOST from consuming:

A)a beer.
B)a cup of black coffee.
C)a sports beverage.
D)an energy shot.

Question 24

Of the following,meeting dietary requirements for vitamins and minerals is MOST difficult for:

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 25

Muscle fatigue most directly relates to:

A)ketoacidosis.
B)lactic acid accumulation.
C)creatine phosphate degradation.
D)glycogen depletion.

Question 26

During hot weather,athletes should consume fluids ______ exercise.

A)before
B)during
C)after
D)All of the above

Question 27

Iron deficiency in athletes is LEAST likely to be caused by:

A)following a strict vegan diet.
B)limiting total energy consumption.
C)resistance exercise.
D)avoiding red meat in the diet.

Question 28

Effects of long-term,rigorous training include all of the following EXCEPT:

A)the heart becomes larger.
B)the stroke volume of the heart increases.
C)blood hemoglobin levels fall.
D)numbers of red blood cells increases.

Question 29

During prolonged,intense exercise,most energy used by the body is derived from:

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

Question 30

Amenorrhea has the greatest effect on the homeostasis of which mineral in a female athlete?

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

Question 31

Regarding weight loss in athletes,which is the LEAST accurate?

A)Weight loss of no more than 2 pounds a week is recommended.
B)Losing weight during the "off" season is usually better than losing weight while training and competing.
C)Fluid can be safely restricted if energy is also restricted when rapid weight loss is desired.
D)Severe calorie restriction in young female athletes can delay sexual maturation

Question 32

Which statement about replenishing fluid losses is correct?

A)Athletes do not need to worry about replenishing fluid losses in cold,dry weather.
B)A hot environment increases fluid needs a maximum of 2-fold.
C)Sometimes it is not possible to drink enough to compensate for fluid losses.
D)Fluid replacement is only important for serious athletes.

Question 33

Low energy intake and excessive exercise in female athletes may result in low levels of________ that in turn contributes to _________.

A)estrogen; reductions in bone mineral density
B)thyroid stimulating hormone; goiter
C)secretin; increased hydrochloric acid production
D)prolactin; increased risk of stress fractures

Question 34

______________ is needed for transport of fatty acids into mitochondria.

A)Acetyl-CoA
B)Fatty acid interacting protein (FAIP)
C)Carnitine
D)Creatine

Question 35

Which is the LEAST important factor in determining the total amount of energy a person requires for activity?

A)Their waist circumference
B)Intensity of the activity
C)Their weight
D)Amount of time spent exercising

Question 36

Training leads to all of the following adaptations EXCEPT:

A)increased numbers of capillaries in muscles.
B)decreased numbers of mitochondria in muscle fibers.
C)an expanded blood volume.
D)increased aerobic capacity.

Question 37

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

A)45% protein,35% fat,15-20% carbohydrate
B)15-20% protein,20-25% fat,60% carbohydrate
C)10-15% protein,30-35% fat,35-45% carbohydrate
D)25% protein,35% fat,40% carbohydrate

Question 38

Body glucose can be derived from all EXCEPT:

A)fatty acids.
B)stored glycogen.
C)amino acids.
D)dietary sources.

Question 39

"Hitting the wall",or experiencing a sudden feeling of overwhelming fatigue,occurs after __________ stores are depleted.

A)ATP
B)fatty acid
C)creatine phosphate
D)glycogen

Question 40

During intense exercise,important functions of water include all of the following EXCEPT:

A)producing sweat.
B)transporting oxygen and nutrients.
C)eliminating metabolic waste products.
D)preventing body temperature change.

Question 41

Give four examples of aerobic exercise.What defines "aerobic exercise"?

Question 42

Which pre-competition meal will probably give a basketball player the greatest benefit without negative side effects?

A)Two slices of pepperoni pizza and a diet soda
B)Fried chicken and mashed potatoes and gravy
C)Two cups of whole-wheat pasta with tomato sauce,a slice of bread and a glass of water
D)Two donuts and a glass of chocolate milk

Question 43

The proportion of lean body tissue can be best increased by:

A)taking bee pollen.
B)increasing protein intake.
C)lifting weights regularly.
D)vitamin E supplements.

Question 44

A major goal of pre-competition meals is to:

A)maximize liver glycogen stores.
B)maximize fat stores.
C)enhance electrical activity of the gut.
D)stimulate fat mobilization from adipose tissue.

Question 45

If Dahlia expends an extra 300 kcals exercising each day and reduces her energy intake by 200 kcals/ day,approximately how long will it take her to lose 5 pounds?

A)1 week
B)15 days
C)35 days
D)45 days

Question 46

Which of the following could be considered an ergogenic aid?

A)Hypnosis to overcome pre-game jitters
B)Vitamin E supplements taken by female varsity volleyball players
C)Magnets in an endurance runner's shoes
D)Any of the above

Question 47

Heat related illness is characterized by all of the following EXCEPT:

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

Question 48

The term,cardiorespiratory endurance,refers to:

A)heart rate times the number of breaths taken per minute.
B)how long a person can exercise or continue a physical task.
C)respiratory rates.
D)how long it takes a person to walk or run 1000 meters.

Question 49

Supplements of ___________ are marketed to athletes to enhance energy production,even though it is unlikely that well fed athletes are deficient in these nutrients.

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

Question 50

What is aerobic capacity? How is it determined? Will a trained athlete or an untrained person have a higher aerobic capacity_?

Question 51

Which is LEAST likely to be true of aerobic exercise?

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

Question 52

Endurance is greatest when the diet contains a higher proportion of calories from:

A)individual amino acid supplements.
B)protein.
C)carbohydrate.
D)fat.

Question 53

Supplements of __________ can be of benefit to many female athletes.

A)vanadium
B)zinc
C)selenium
D)iron

Question 54

Supplementation of __________ may improve performance in high intensity exercise lasting 30 seconds or less.

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

Question 55

Glycogen supercompensation involves a two-part regimen during the week before competition.The two elements of the program are:

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

Question 56

Which statement about the impact of dehydration during exercise is FALSE?

A)A body water loss of 2-3% can impair performance.
B)It can eventually decrease stroke volume of the heart and decrease blood pressure.
C)It is likely to result in hypothermia.
D)Reductions in body weight reflect water losses.

Question 57

People in which group are most likely to suffer from heat exhaustion and dehydration?

A)Adult athletes
B)Children
C)Weight lifters
D)Women

Question 58

For exercise lasting less than one hour,the preferred drink is:

A)water.
B)half water and half fruit juice.
C)sports drinks.
D)any type of fruit juice.

Question 59

To maximize performance,the best priorities for post-competition meals is:

A)to replace lost sodium.
B)to rehydrate and consume high amounts of carbohydrate and moderate amounts of protein.
C)to rehydrate and replace fat losses.
D)to replenish body potassium levels and provide high amounts of protein.

Question 60

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)Severe occurrences lead to alterations in blood potassium levels eventually resulting in impaired heart function.
D)The early symptoms may be similar to dehydration.

Question 61

How does body fat differ in a fit adult male versus female?

Question 62

How does exercise intensity affect the source of fuel used by the body?

Question 63

What risks are associated with high intakes of amino acid supplements?

Question 64

What type of diet will be prolong time to exhaustion in a long-distance cyclist?

Question 65

Glen is 45 years old and has maintained a regular running and swimming program for many years.He is now interested in an Ironman competition,which will be held nine months from now.He has started to train vigorously and regularly,running,biking and/or swimming several hours each day.
A.How should Glen distribute his intake of protein,fat and carbohydrate to maximize his performance?
B.Glen thinks if he can lose 10 pounds now,he will be able to run faster.Is this a good time to try to lose weight? Why or why not?
C.When Glen competes in the Ironman,which he thinks will take him about
12 - 14 hours,what should he eat and drink during the race? What would you suggest for a meal the night before?

Question 66

Describe metabolic sources of energy as an athlete runs an endurance race for four hours.What is used first,second,third,etc.? What can such an athlete drink or eat to maximize performance?

Question 67

Mitchell wants to build up his muscles.He works our regularly at the gym and eats a very high protein diet,along with drinking protein supplement drinks.Do you think the protein contributes to increased muscle mass? Why or why not?

Question 68

How often,and for how long,should Americans engage in moderate aerobic activity per week?

Question 69

Why are very thin female athletes often at risk for osteoporosis?

Question 70

How does regular moderate-intensity exercise affect the heart,blood volume,and red blood cells?

Question 71

Describe a carbohydrate loading regimen.How are exercise and diet affected during the week before competition?

Question 72

What are benefits and risks associated with taking creatine supplements?

Question 73

How does fatty acid use change with time in a person out for a 45-minute jog?

Question 74

How can you determine if an ergogenic aid is beneficial for you?

Question 75

What types of athletes may benefit from slightly increased intake of protein?

Question 76

What are components of an exercise program that lead to long-term maintenance of routine exercise?

Question 77

How does hydration status affect athletic performance? What precautions should be taken by an athlete who is exercising in hot weather? Describe how dehydration can affect cool-weather athletes,such as skiers and biatheletes.

Question 78

How do a person's energy needs change as they go from being sedentary to engaging in regular exercise.How does REE change?
Answer.

Question 79

When should an athlete eat after competition? What are good choices for a post-competition meal? Why is this re-feeding period important?