Ch10 Test Bank Nutrition Fitness And Sports

Wardlaw’s Contemporary Nutrition, 11e (Smith)

Chapter 10 Nutrition: Fitness and Sports

1) Trained professionals that can help you set reasonable physical activity goals based upon your current level of fitness are called

A) sports dietitians.

B) gym trainers.

C) life coaches.

D) health coaches.

2) Which of the following is a benefit of regular physical activity?

A) Improved sleep

B) Increased body fat

C) Reduced muscle mass

D) Higher blood pressure

3) A physically active lifestyle may reduce the risk of 

A) osteoporosis, heart disease, and obesity.

B) skin cancer, ADHD, and nutrient deficiency.

C) liver cancer, anemia, and hypotension.

D) infectious disease, muscular degenerative disease, and retinal detachment.

4) A fitness program that includes 30 minutes of moderate jogging for 5 days per week is primarily designed to improve

A) aerobic fitness.

B) strength.

C) balance.

D) flexibility.

5) A free-weight workout that includes 8 to 10 different exercises performed for many repetitions with low resistance is designed mainly to enhance

A) muscular endurance.

B) muscular strength.

C) muscular power.

D) range of motion.

6) The FITT principle describes

A) specific aspects to consider when designing a sound fitness program.

B) the benefits of incorporating regular, moderate physical activity into one's lifestyle.

C) a method of determining the intensity of exercises.

D) the fluid needs of athletes before, during, and after a workout.

7) What is the age-predicted maximum heart rate of a healthy 48 year old?

A) 172

B) 138

C) 220

D) 103

8) What is the name of the high-energy compound that cells use to fuel chemical reactions?

A) Adenosine triphosphate (ATP)

B) Glucose

C) Amino acids

D) Fatty acids

9) The conversion of glucose to lactic acid is called

A) aerobic glucose breakdown.

B) anaerobic glucose breakdown.

C) aerobic glycogen breakdown.

D) anaerobic glycogen breakdown.

10) Anaerobic glucose breakdown provides most of the energy for sports activities lasting

A) 10 seconds.

B) up to 30 seconds.

C) 30 seconds to 2 minutes.

D) up to 5 minutes.

11) Aerobic glucose breakdown provides most of the energy for sports activities lasting

A) up to 30 seconds.

B) 30 seconds to 1 minute.

C) 1 to 2 minutes.

D) 2 minutes to 4 hours.

12) For aerobic glucose breakdown to take place, two- and three-carbon fragments must enter which cell organelle to be broken down into carbon dioxide and water?

A) Nucleus

B) Mitochondria

C) Golgi body

D) Smooth endoplasmic reticulum

13) The difference between aerobic and anaerobic glucose breakdown is

A) aerobic glucose breakdown uses amino acids, while anaerobic does not.

B) the end product of aerobic glucose breakdown is lactic acid, while the end products of anaerobic glucose breakdown are carbon dioxide and water.

C) the end products of aerobic glucose breakdown are carbon dioxide and water; while the end product of anaerobic glucose breakdown is lactic acid.

D) anaerobic glucose breakdown uses oxygen, while aerobic does not.

14) Which of the following is true about protein as an energy source?

A) Protein is more important than carbohydrate as an energy source for muscular activity.

B) The use of protein as an energy source is greater for endurance athletes than for those who body build or lift weights.

C) Protein and amino acid supplements are needed as energy sources for weight lifters.

D) Protein is a good energy source, supplying 7 kcal per gram.

15) Protein supplies approximately ________ % of a human's typical energy needs during regular physical activity. 

A) 0

B) 5

C) 15

D) 25

16) Which of the following is true about fatty acid usage for energy?

A) Energy is released from fatty acids anaerobically.

B) Energy is released from fatty acids in a process called lipogenesis.

C) Gram for gram, fatty acids provide more than twice as much energy as glucose.  

D) Fatty acids are useful for intense exercise.

17) The process of manipulating the macronutrient content of the diet during athletic training to enhance the cells' ability to use fat for fuel is called

A) fat adaptation.

B) lipid loading.

C) carbohydrate loading.

D) insulin manipulation.

18) The training effect, in which individuals experience improvements in physical fitness as they continue a regular exercise regimen, is a product of

A) increased number of mitochondria in muscle cells.

B) increased number of capillaries in muscles.

C) increased efficiency of the heart.

D) All of the choices are correct.

19) During endurance exercise, ________ can supply as much as 10% of energy for exercising muscles.

A) amino acids

B) glucose

C) fatty acids

D) thiamin

20) Bill goes on an 8-hour continuous, moderate-intensity hike. Most of the ATP for this activity will be derived from

A) aerobic glucose breakdown.

B) anaerobic glucose breakdown.

C) breakdown of amino acids.

D) breakdown of fatty acids.

21) Maxine Miles runs a marathon in 2 hours and 40 minutes. Most of the ATP for this activity is supplied by 

A) aerobic glucose breakdown.

B) anaerobic glucose breakdown.

C) breakdown of amino acids.

D) breakdown of fatty acids.

22) Zelda is a marathon runner. She completes the marathon in 2 hours and 30 minutes. Which of the following is true regarding her fuel use during the marathon?

A) If she runs out of muscle glycogen at the 2-hour mark, she will not feel fatigue.

B) Anaerobic glucose breakdown, using muscle glycogen, will provide most of the ATP for the marathon.

C) Liver glycogen is the preferred fuel during intense muscular activity lasting less than 2 hours.

D) Amino acids may supply up to 10% of energy needs.

23) Which of the following is a high-energy compound that resupplies ATP for quick bursts of activity lasting up to 10 seconds?

A) Phosphocreatine

B) Aerobic glucose breakdown

C) Lactic acid

D) Caffeine

24) Which of the following is true about the vitamin and mineral intake of athletes?

A) Most athletes do not consume enough supplements.

B) Most athletes should take iron supplements to enhance their aerobic capacity.

C) Most athletes should take antioxidant supplements to reduce muscle damage caused by workouts.

D) Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.

25) To prevent iron deficiency, a female athlete should

A) take high-dose iron supplements regularly while following a low-calorie diet.

B) have her blood hemoglobin level checked to determine if a deficiency exists that may require iron supplementation.

C) not be concerned as a low iron status is common in female athletes and will eventually resolve on its own.

D) not be concerned about iron status as iron is not involved in energy production.

26) Which of the following is true about the protein intake of athletes?

A) Most athletes require protein supplements to get enough protein.

B) Amino acid supplements are the best way to deliver amino acids because they do not need to be digested.

C) Most athletes eating an adequate dietary pattern will easily meet their protein needs.

27) According to most sports nutrition experts, the daily protein intake for an athlete should fall within the range of

A) 0.6 to 0.8 grams per kilogram.

B) 0.8 to 1.2 grams per kilogram.

C) 1.2 to 2.0 grams per kilogram.

D) 2.0 to 3.0 grams per kilogram.

28) A 120-pound woman is training for a bodybuilding competition and needs to build muscle mass. What is the maximum recommended daily protein intake for this woman?

A) 110 grams per day

B) 240 grams per day

C) 45 grams per day

D) 80 grams per day

29) Athletes who consume adequate carbohydrates experience

A) increased lean body mass.

B) adequate liver and muscle glycogen stores.

C) increased risk of chronic disease.

D) chronic fatigue.

30) Triathletes and marathoners need approximately ________ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue.

A) 3 to 5

B) 10 to 12

C) 20 to 22

D) 30 to 32

31) To boost glycogen stores in the hours before an event, an endurance athlete should eat

A) broccoli and cheese soup.

B) bagels.

C) peanut butter.

D) tuna fish.

32) If an athlete's body fat level is too high, what is the best weight-loss approach?

A) Follow an 800-kcal per day eating pattern.

B) Wear a rubber or plastic suit to sweat off extra body weight.

C) Eat 200 to 500 kcal less than one's EER per day.

D) Restrict dietary carbohydrates to less than 50% of total calories.

33) The best way to determine if an athlete is consuming adequate calories is to

A) track changes in weight over time.

B) compare dietary intake to calculated energy needs.

C) measure serum triglycerides.

D) evaluate the color of urine.

34) If a woman athlete is not menstruating regularly, she should  

A) consult her primary care provider to determine the cause.

B) decrease her calcium intake as a high calcium intake can trigger irregular menses.

C) decrease calorie intake to lower body fat.

D) increase fluid intake.

35) Good practices to keep well hydrated during endurance events include

A) taking salt tablets and drinking plenty of fluid before the workout.

B) drink freely during the 24 hours before an event and consuming fluid to replace losses during the workout.

C) never drinking fluid during a workout as this will cause abdominal cramps.

D) avoid water 24 hours prior to a competition and then hyperhydrate during the event.

36) The best way to determine how much fluid to consume after a workout is to

A) weigh yourself before and after the workout.

B) rely on your thirst.

C) check the label of a sports drink.

D) ask a personal trainer.

37) For every pound lost during a workout, ________ cup(s) of water should be consumed during or after exercising.

A) 1/2 to 1

B) 1 to 2

C) 2 to 3

D) 3 to 4

38) Joe loses 4 pounds of fluid by sweating during a vigorous basketball game.  How many cups of fluid are needed to replenish this loss?

A) 2 cups

B) 5 cups

C) 10 cups

D) 20 cups

39) The use of sports drinks is most helpful for continuous activities lasting

A) 5 to 60 seconds.

B) 1 to 5 minutes.

C) 30 minutes.

D) 60 minutes or longer.

40) An adequate sports drink contains

A) electrolyte minerals.

B) caffeine.

C) at least 10% carbohydrate.

D) branched-chain amino acids.

41) Choose the statement that is true about sports drinks.

A) They replenish electrolytes

B) They replenish fluids

C) Their flavor encourages athletes to drink

D) All of the choices are correct.

42) To decrease the risk of developing heat-related injuries,

A) watch for rapid body-weight changes of 2% or more of body weight.

B) limit fluid repletion to avoid bloating.

C) avoid exercising in temperatures below freezing. 

D) stretch before and after physical activity.

43) The first stage of heat-related illness that occurs because of depletion of blood volume is called

A) heat exhaustion.

B) heat stroke.

C) heat cramps.

D) heat rash.

44) The goal of blood doping is to

A) enhance aerobic capacity.

B) enhance immune function.

C) prevent blood clots.

D) alleviate hemochromatosis.

45) A meal representative of what an endurance athlete should eat before an athletic event is

A) steak, eggs, milk, and hash browns.

B) a turkey sandwich, cottage cheese, milk, and a chocolate bar.

C) two scrambled eggs, a bran muffin, bacon, and orange juice.

D) spaghetti with marinara sauce, green beans, and low-fat milk.

46) A pre-event meal should

A) be eaten less than 1 hour before the event.

B) contain at least 600 kcal.

C) be high in carbohydrates without providing large amounts of fiber.

D) be high in fat to prevent hunger.

47) For a pre-event meal, rich sources of carbohydrates, such as bagels, muffins, and bread, should be eaten ________ before an endurance event.

A) 1 to 4 hours

B) 4 or more hours

C) less than 30 minutes

D) 30 to 60 minutes

48) Which of the following is a good pre-event meal?

A) Bacon, lettuce, and tomato sandwich

B) Chocolate milkshake

C) Cheese and sausage pizza

D) Bagel with peanut butter

49) Carbohydrate loading

A) involves loading up on carbohydrate-laden foods on the morning of an endurance event.

B) involves little exercise and a high-carbohydrate diet the first 3 days, followed by heavy exercise and a low-carbohydrate diet right before competition.

C) involves a reduction in the intensity of workouts with a corresponding increase in

the percentage of carbohydrate intake over several days before a competition.

D) does not increase glycogen stores to any significant degree.

50) For which of the following activities would carbohydrate loading be most useful?

A) Marathon

B) Weight lifting

C) Football

D) Golf

51) Guidelines for replenishing fuel during endurance events include

A) consume 30 to 60 grams of carbohydrate per hour.

B) use only one type of carbohydrate to avoid gastrointestinal upset.

C) use a protein supplement every 30 minutes.

D) avoid fluid during exercise.

52) To promote gains in muscle mass, a strength-trained athlete could consume ________ within the first 1 or 2 hours after a weight-lifting workout.

A) 2 cups of plain yogurt with 1 cup of fresh blueberries

B) 1 large bagel with 2 tablespoons of cream cheese

C) 1 bag of microwave popcorn

D) 4 ounces of sirloin steak

53) Which of the following is a permissible supplement for athletic departments to provide to athletes as defined by the NCAA?

A) Ginseng

B) Conjugated linoleic acid

C) Electrolyte replacement beverages

D) Creatine

54) Anabolic steroid use may cause which of the following side effects?

A) Frequent urination, hyperactivity, and groin pain

B) Decreased heart rate, confusion, and vision disturbances

C) Cardiovascular disease, extreme mood swings, and sleep disturbances

D) Weight loss, decreased mental alertness, and increased fat metabolism

55) Which of the following ergogenic aids may cause anxiety and insomnia?

A) Caffeine

B) Growth hormone

C) Creatine

D) Sodium bicarbonate

Match the following terms with the descriptions below.

A) A three-carbon compound formed during glucose metabolism; also called pyruvate

B) The main energy currency for cells

C) A three-carbon acid formed during anaerobic cell metabolism; accumulation of this compound contributes to muscle fatigue

D) A breakdown product of adenosine triphosphate that contains two phosphates

E) High-energy compound that can be used to re-form adenosine triphosphate

56) Pyruvic acid

57) Lactic acid

58) ATP

59) ADP

60) Phosphocreatine

Match the following terms with the descriptions below.

A) Work-producing; a mechanical, nutritional, psychological, pharmacological, or physiological substance or treatment that is intended to improve performance

B) A pituitary hormone that produces body growth and fat release from storage, among other effects

C) A technique by which red blood cells, in a blood sample, are concentrated by removing fluid, and later are injected into an athlete

D) A process by which a very-high-carbohydrate diet is consumed for about 3 days before an athletic event while tapering exercise duration to try to increase muscle glycogen stores

E) A general term for hormones that stimulate development in male sex organs

61) Carbohydrate loading

62) Ergogenic aid

63) Anabolic steroids

64) Growth hormone

65) Blood doping

Match the types of physical activity with their primary fitness benefits. 

A) Muscular fitness

B) Flexibility

C) Aerobic fitness

66) Brisk walking, running, cycling, swimming, basketball, tennis, and soccer

67) Bench press, squat, biceps curl, and abdominal crunch

68) Hamstring stretch, shoulder reach, and side bend

Match the following elements of a fitness program with the descriptions below.

A) Type of muscular fitness achieved by performing just a few repetitions with heavy weights

B) Type of muscular fitness that combines strength with speed

C) Level of exertion

D) Method of estimating the intensity of a workout in which ratings of 1 to 10 correspond to a subjective feeling of exertion

E) Number of times (e.g., per week) physical activity is performed

F) Type of activity that increases flexibility in major muscle groups

G) Increase in frequency, intensity, and duration of activities in a fitness program over time

H) Type of activity that uses large muscle groups in a rhythmic fashion

I) Type of muscular fitness achieved by performing many repetitions with light weights

J) Calculated range of percentage of age-predicted maximum heart rate to achieve during a workout

69) Aerobic

70) Muscular strength

71) Stretching

72) Progression

73) Frequency

74) Intensity

75) Target zone

76) RPE scale

77) Muscular power

78) Muscular endurance

Match the following terms with the descriptions below.

A) Low blood sodium that can result from consuming a large volume of water without also replacing electrolytes

B) Heat-related condition caused by fluid loss; characterized by headaches, dizziness, muscle weakness, and visual disturbances

C) Condition that occurs when internal body temperature reaches 104°F; skin is hot and dry

D) Painful skeletal muscle contractions occurring in people who have experienced large sweat losses from exercising for several hours in a hot climate and who have consumed a large volume of unsalted water

79) Heat exhaustion

80) Heat cramps

81) Heatstroke

82) Hyponatremia