Full Test Bank Nutrition, Exercise, And Sports Chapter 11

Perspectives in Nutrition, A Functional Approach, 2e (Byrd)

Chapter 11 Nutrition, Exercise, and Sports

1) Which of the following are benefits of regular and consistent exercise?

A) enhanced heart function

B) improved balance

C) better sleep habits

D) reduced stress

E) All of these responses are correct.

2) In order for an individual to maintain a regular exercise regimen it helps most if ________.

A) the exercise works only the lower legs

B) the exercise is built into a daily routine

C) you sweat profusely

D) you have a membership to a gym

3) According to the Physical Activity Guidelines for Americans substantial health benefits occur when adults engage ________.

A) in occasional physical activity

B) in 150 minutes of moderate intensity exercise each week

C) in 75 minutes of moderate intensity exercise each week

D) None of these responses are correct.

4) The benefit(s) of participating in different types of exercise is/are ________.

A) strengthening a variety of muscle groups

B) reducing the chances of injury

C) promoting activities that are more interesting and thus more likely to be continued

D) All of these responses are correct.

5) The Borg Scale of Perceived Exertion is used to determine ________.

A) flexibility

B) muscle strength

C) exercise intensity

D) All of these responses are correct.

6) Energy for muscle contraction is most directly supplied by ________.

A) amino acids

B) creatine

C) phosphocreatine

D) ATP

7) The amount of ATP stored in a muscle cell can keep a muscle active for about ________.

A) 1-2 seconds

B) 10-30 seconds

C) 1-3 minutes

D) 1-3 hours

8) Phosphocreatine (PCr) is an energy-rich compound found in ________ tissue.

A) adipose

B) liver

C) kidney

D) muscle

9) At very high intensities of exercise, most of the energy the body uses is supplied by ________.

A) muscle glycogen

B) intramuscular fat

C) blood glucose

D) muscle protein

10) When plenty of oxygen is available in the muscles, the condition is referred to as ________.

A) anaerobic

B) aerobic

C) VO2max

D) glycolytic

11) When conditions in the exercising muscle are anaerobic, metabolism of glucose results in ________.

A) the formation of lactate

B) production of 28 to 30 ATP

C) transfer of electrons and hydrogen ions to oxygen

D) None of these responses are correct.

12) When glucose is broken down in an atmosphere where oxygen supply is limited, a 3-carbon compound known as ________ accumulates in the muscle.

A) phosphocreatine

B) lactate

C) glycogen

D) protein

13) The lactate that is made during high intensity exercise is eventually released in the bloodstream and taken up by the ________ and used as an energy source.

A) heart

B) liver

C) muscles

D) All of the choices are correct.

14) When an athlete's maximal performance is desired, carbohydrates are a more efficient fuel than fat because ________.

A) more ATP is produced per unit of oxygen consumed

B) we consume more carbohydrate than fat or protein

C) carbohydrate is oxidized more rapidly than fatty acids

D) muscles get used to using carbohydrate as a fuel

15) Anaerobic glycolysis can supply energy to muscle tissue for ________.

A) 10 to 30 seconds

B) 30 seconds to 2 minutes

C) 2 to 5 minutes

D) up to 30 minutes

16) The main disadvantage of anaerobic glycolysis in high-intensity muscle contractions is that ________.

A) the heart muscle "soaks up" most of the lactic acid for its energy needs

B) ATP production cannot be sustained for long events

C) the production of excessive amounts of CO2 and H2O interferes with exercise

D) ATP is needed for digestion

17) Lactate from anaerobic glycolysis is transported by the blood to the liver, where it will be ________.

A) resynthesized to glucose

B) converted to sucrose or maltose

C) converted to cholesterol for disposal from the body

D) converted to urea for disposal by the kidneys

18) The site of greatest energy production in a muscle cell is the ________.

A) nucleus

B) ribosomes

C) mitochondria

D) cytoplasm

19) The only fuel that can be used in anaerobic glycolysis is ________.

A) fatty acids

B) amino acids

C) alcohol

D) glucose

20) Other than phosphocreatine breakdown, the fastest way to supply ATP to exercising muscle is ________.

A) aerobic glycolysis

B) anaerobic glycolysis

C) to consume an energy gel

D) to break down fat stores in muscle and convert fatty acids to glucose

21) In low-intensity exercise, aerobic metabolism of glucose will result in ________.

A) lactic acid

B) lipogenesis

C) carbon dioxide and water

D) glucose, fatty acids, and amino acid skeletons

22) In high-intensity exercise, such as sprinting, the predominant fuel for exercise is ________.

A) fat

B) protein

C) carbohydrates

D) vitamins

23) During the aerobic pathway of carbohydrate metabolism, ________.

A) glucose is metabolized with the aid of CO2

B) fatty acids become the predominant fuel

C) ATP is formed slowly, but muscular activity can be sustained for many hours

D) ATP is formed quickly, for use in very short bursts

24) Glucose is stored in muscle tissue as ________.

A) triglycerides

B) glycogen

C) protein

D) phosphocreatine (PCr)

25) In order to build up maximum stores of muscle glycogen for long-distance marathons, one should consume a ________ diet.

A) high-carbohydrate

B) high-protein

C) high-fat

D) high-energy

26) The majority of stored energy in the body is in the form of ________.

A) glucose

B) ATP

C) amino acids

D) triglycerides

27) ________ supply about 3% to 15% of energy needs for endurance events.

A) Proteins

B) Carbohydrates

C) Fats

D) Vitamins

28) ________ of one's general energy needs are fueled by proteins.

A) Five percent

B) Fifteen percent

C) Fifty percent

D) Seventy percent

29) An adaptation that occurs with exercise, besides improvement in fitness is ________.

A) increased bone density

B) better eyesight

C) increased constipation

D) increased morbidity

30) Prolonged, low intensity exercise uses mainly ________ muscle fibers.

A) white

B) Type IIX

C) Type IIA

D) Type I

31) A response called hypertrophy occurs when ________.

A) more ATP is released from the cell

B) a person exercises for half an hour per week

C) muscles enlarge after being made to work repeatedly

D) All of these choices are correct.

32) Variables that determine an athlete's energy needs include ________.

A) body composition

B) training or competition

C) body size

D) All of these responses are correct.

E) None of these responses are correct.

33) When exercise duration approaches several hours per day, recommended carbohydrate needs for athletes increase up to ________.

A) 3 grams carbohydrate per kg body weight

B) 5 grams carbohydrate per kg body weight

C) 10 grams carbohydrate per kg body weight

D) 20 grams carbohydrate per kg body weight

34) The dietary regimen to maximize muscle glycogen stores for later energy usage is called ________.

A) carbohydrate synthesis

B) glycogen synthesis

C) carbohydrate loading

D) energy loading

35) For athletes who compete in continuous, intense aerobic events lasting for 90 to 120 minutes (or shorter events repeated in 24 hours), ________.

A) carbohydrate-loading may benefit performance

B) carnitine supplements have proven to improve the use of fatty acids as muscle fuel

C) large doses of bicarbonate counter the acid production in the stomach

D) all caffeine-containing foods and beverages should be avoided for at least 2 to 4 days before the competition

36) Which of the foods below constitutes the best choice when attempting carbohydrate loading before endurance events?

A) orange juice

B) french fries

C) spaghetti

D) sausage

37) "Hitting the wall" is a term to describe ________.

A) someone is training for a marathon

B) someone has essentially run out of available carbohydrates for energy

C) someone is so tired that he or she must stop to and rest for 10 to 15 minutes before continuing the sport

D) None of these responses are correct.

38) During muscle-building regimens, how much protein is generally recommended for athletes consume?

A) 0.8 g/kg

B) 1.0 - 1.2 g/kg

C) 1.2 - 1.7 g/kg

D) 2.0 - 2.4 g/kg

39) Many athletes, particularly female and young athletes, may need to increase their intake of ________ to help increase red blood cell production.

A) vitamin C

B) vitamin A

C) calcium

D) iron

40) Taking iron supplements has been found to benefit athletes ________.

A) only if they are anemic

B) in rare cases when they have experienced a cessation of the menstrual cycle

C) who are experiencing early symptoms of osteoporosis

D) by increasing the bulk of muscle

41) Which of the following is NOT a part of the female athlete triad?

A) amenorrhea

B) bone loss/osteoporosis

C) type 2 diabetes

D) energy deficit/disordered eating

42) A weight loss of 2% or more of body weight by dehydration carries some risk of ________.

A) increased body temperature

B) reduced blood volume

C) decreased performance

D) All of these choices are correct.

43) For every pound of weight lost during an athletic event, ________ of water should be consumed immediately thereafter.

A) ½ cup

B) 1 cup

C) 1½ cups

D) 3 cups

44) Fluids should be consumed ________ an athletic event.

A) before

B) during

C) after

D) All of these choices are correct.

45) One advantage of sports drinks is taste. In addition, they ________.

A) are quick replacements for carbohydrates

B) increase fluid consumption

C) replace important minerals such as sodium, potassium, and chloride

D) All of these choices are correct.

46) Hyponatremia can be a condition that is caused by ________.

A) overconsumption of water

B) overconsumption of sodium

C) underconsumption of water

D) underconsumption of potassium

47) A pre-event meal eaten 1 to 2 hours before competition should be ________.

A) low in fat

B) low in fluid

C) high in dietary fiber

D) All of these choices are accurate.

48) An example of a food to avoid in a pre-game meal is ________.

A) hot dogs

B) spaghetti

C) low-fat milk

D) All of these foods should be avoided.

49) Recommendations for restoration of muscle glycogen include ________ grams of carbohydrates per kilogram of body weight are consumed 30 minutes after exercise and again 2 hours after exercise.

A) 0.5 - 0.75

B) 1.0 - 1.5

C) 3.0 - 4.0

D) None of these responses are correct.

50) Anabolic steroids are ________.

A) synthetic versions of growth hormone

B) synthetic forms of cortisol, which increases glucose production

C) synthetic versions of male sex hormones

D) synthetic versions of thyroxine

51) Which substance is considered to be a proven ergogenic aid that increases athletic performance?

A) salt tablets

B) bee pollen

C) carnitine

D) coenzyme Q-10

E) None of these substances have been proven to increase athletic performance.

52) The best exercise can be considered one that an individual wants to continue to do.

53) Exercise should be fun in order to promote continuity.

54) A good way to determine the intensity of exercise is to measure the amount of oxygen a person consumes.

55) Warm-up and cool-down should be parts of your exercise routine.

56) Glycogen is the primary source of glucose for ATP production in muscles during intense activity that lasts for less than 2 minutes.

57) Carbohydrate is more efficient than fat or protein in the amount of ATP produced per unit of oxygen consumed.

58) Slow, steady aerobic activity uses mostly fat as an energy source.

59) Amino acids can be used as a primary fuel for muscles.

60) Athletes need to consume over 500 grams of protein supplements a day to build muscle.

61) Carbohydrate loading should be exclusively used by strength-trained athletes.

62) During exercise, athletes should always be consuming massive amounts of water.

63) Thirst is an excellent indicator of fluid needs during exercise.

64) College wrestlers can best enhance their strength by dehydration.

Match the term and its description.

A) Producing energy with oxygen

B) Producing energy without oxygen

C) Work-enhancing

D) Rating of exercise intensity

E) Ions that conduct an electrical current

65) Electrolytes

66) Aerobic

67) Perceived exertion

68) Anaerobic

69) Ergogenic

Match the characteristic of a good exercise program with its description.

A) Performing different types of activity

B) Number of times activity is performed

C) Type of exercise performed

D) Amount of time exercise is performed

E) Effort spent during the exercise

70) Duration

71) Frequency

72) Mode

73) Intensity

74) Variety

Match the term and its definition.

A) Insufficient fluid intake, resulting in poor performance and risk of heat-related illness

B) Muscle cramping, large sweat loss

C) Internal body temperature > 104°F

D) First stage of heat-related illness

75) Heat cramps

76) Heat exhaustion

77) Heat stroke

78) Dehydration

79) What are the basic components of an exercise program?

80) Before initiating a new fitness program, what are two important considerations for the beginner?

81) Describe how the intensity of exercise affects glycogen utilization.

82) Contrast the protein requirements for an endurance athlete to requirements for a strength-trained athlete.

83) Why is a high intake of protein for athletes discouraged?

84) Design a diet for an endurance athlete who wants to carbohydrate load.

85) Compare the traditional carbohydrate loading diet to the modified method.

86) What athletes can benefit from carbohydrate loading? Why?

87) How would your diet plan for a football player differ from that of a marathon runner?

88) How would you convince a football coach that a sports drink would be better than water for his high school athletes during two-a-day practices?

89) List 5 symptoms of heatstroke, and explain how it can occur.

90) Lance Armstrong, who was a triathlete and road racing cyclist, likely has more ________ muscle fibers.

A) Type I

B) Type IIA

C) Type IIX

D) He would have equal amounts of all muscle fiber types.

91) Your roommate tells you he wants to put on more muscle mass. He plans to do this by adding in strength-training exercises and protein shakes to his diet. What advice could you offer him?

A) Higher amounts of protein will add muscle mass faster, so add in as much as you possibly can.

B) Going over 0.8 g/kg will have no benefit for muscle building during the training period.

C) Intakes of up to 1.7 g/kg are acceptable during muscle mass gain, but going over this amount can lead to dehydration and insufficient carbohydrate intake.

D) Try to stay as low as possible in your intake as proteins have no benefit for muscle mass gain or energy usage.

92) Which of the following athletes would have the highest requirements for proteins?

A) 120 lb female triathlete

B) 120 lb female trying to increase her muscle mass

C) 180 lb sedentary male

D) 180 lb male football player

93) You are at an athletic event and you notice that one of the participants is not feeling well.  He is starting to not be able to walk and appears to be confused and irritated.  What heat-related condition is he likely suffering from?

A) Heat exhaustion

B) Heat cramps

C) Heat stroke

D) None of the answers are correct.

94) Sarah has designed a fitness program that includes aerobic exercise, resistance exercise, and flexibility exercise.  What characteristic of a well-designed fitness program was Sarah most concerned about when she designed her program?

A) Duration

B) Intensity

C) Progression

D) Mode