Nutrition Chapter 10

c. 1.5. quarts

An endurance athlete can lose _____ of fluid an hour during activity. a. 2 cups b. 4 cups c. 1.5 quarts d. 2.5 gallons

b. lactate

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood. a. urea b. lactate c. uric acid d. amino acid

c. 3 or 4

Any meal should be finished at least _____ hours before an athletic competition. a. 1 or 2 b. 2 or 3 c. 3 or 4 d. 4 or 5

d. begin with a moderate-intensity activity such as brisk walking.

One thing to consider when attempting to increase daily physical activity for health is to: a. begin slowly by only exercising one to two days a week. b. avoid vigorous exercise if you are elderly. c. include a higher proportion of vigorous physical activity. d. begin with a moderate-intensity activity such as brisk walking.

d. reduced lean body tissue.

Progressive weight training is not associated with: a. increased muscle strength. b. management of cardiovascular disease. c. greater bone density. d. reduced lean body tissue.

e. a and c

Sports anemia: a. is a normal adaptation to endurance training. b. requires treatment with iron supplements. c. is temporary. d. a and b e. a and c

a. need to replenish electrolytes

Sports drinks offer some advantages over water for athletes who: a. need to replenish electrolytes. b. are older. c. exercise outside in cold weather. d. a and b e. b and c

c. 20-35

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat. a. 5-10 b. 10-20 c. 20-35 d. 35-45

d. a and b

Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include: a. eating a high-carbohydrate diet regularly. b. taking in glucose during endurance activities. c. consuming fat and protein before the event. d. a and b e. b and c

d. accumulating activities in weekly totals of at least 10-minute sessions.

The 2008 Physical Activity Guidelines for Americans recommend: a. specific amounts of only aerobic physical activity. b. only vigorous-intensity physical activity as beneficial. c. spending the same amount of time each day on activity. d. accumulating activities in weekly totals of at least 10-minute sessions.

b. 1.2 to 1.4

The Academy of Nutrition and Dietetics recommends _____ grams protein per kilogram of body weight each day for an endurance athlete. a. 0.8 to 1.2 b. 1.2 to 1.4 c. 1.6 to 2.2 d. 2.2 to 2.6

d. decreased bone density.

Weight training results in all of the following except: a. improved posture. b. muscle strength and endurance. c. prevention and management of chronic diseases. d. decreased bone density.

d. 20

A person who continues exercising moderately for longer than _____ minutes begins to use less glucose and more fat for fuel. a. 5 b. 10 c. 15 d. 20

b. whole-wheat bread

Active people need nutrient-dense foods such as _____ to supply vitamins, minerals, and phytochemicals. a. breakfast bars b. whole-wheat bread c. iceberg lettuce d. potato chips

c. 50

Active people often have resting pulse rates of _____ beats per minute or lower. a. 30 b. 40 c. 50 d. 70

a. glucagon

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients? a. glucagon b. thyroxine c. lactic acid d. a and b e. a and c

e. a and b

Characteristics of cardiorespiratory endurance include: a. increased cardiac output and oxygen delivery. b. reduced blood pressure. c. increased resting pulse. d. a and c e. a and b

c. cool water

During non-endurance exercise the optimal beverage for replacing fluids is: a. a beverage that supplies glucose. b. fruit juice. c. cool water. d. a salt solution.

b. using weight machines.

Examples of aerobic physical activity include all of the following except: a. brisk walking. b. using weight machines. c. swimming. d. bicycling.

d. supplements high in protein.

For athletic performance, the diet should consist of all of the following except: a. nutrient-dense foods. b. foods moderate in fat. c. foods high in carbohydrates. d. supplements high in protein.

b. limited to less than 2000 calories.

Glycogen storage is: a. unlimited. b. limited to less than 2000 calories. c. limited to about 70,000 calories. d. not important because of other fuels.

c. muscle glycogen

In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action. a. fat b. liver glycogen c. muscle glycogen d. protein

b. indicates that anaerobic breakdown of glucose has occurred

Lactate buildup in working muscles: a. raises blood pH to indicate that muscles have not worked enough. b. indicates that anaerobic breakdown of glucose has occurred. c. produces a large amount of energy to be used by the muscles. d. causes muscle fatigue.

a. may assist performance

Moderate use of caffeine by athletes: a. may assist performance. b. slows down reactions. c. depletes glycogen stores. d. has no adverse effects.

e. a and c

Muscles respond to the overload of exercise by gaining: a. strength. b. fat. c. size. d. a and b e. a and c

c. the amount of training in a particular exercise an athlete has had.

The amount of protein needed for physical activity varies depending on: a. the type of exercise, with endurance exercise requiring more. b. carbohydrate intake, with high carbohydrate intakes requiring more protein. c. the amount of training in a particular exercise an athlete has had. d. the need for BCAA supplementation to increase protein synthesis.

b. water

The body's need for _____ far surpasses that for any other nutrient. a. fat b. water c. carbohydrate d. protein

d. fatigue

The first symptom of dehydration (besides thirst) is: a. hypoglycemia. b. heavy breathing. c. heat stroke. d. fatigue.

a. vitamin E

The main role of _____ in supporting physical activity is to serve as an antioxidant. a. vitamin E b. beta-carotene c. vitamin C d. folate

e. b and c

To prevent hyponatremia during prolonged events, athletes should: a. drink large amounts of water over the course of the event. b. favor sports drinks over water. c. eat pretzels in the last half of a long event. d. a and b e. b and c

c. moderate

What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity? a. sedentary b. light c. moderate d. vigorous

a. female athletes

Which of the following are most prone to iron deficiency? a. female athletes b. male athletes c. power athletes d. a and c e. b and c

d. stretching

Which of the following enhances flexibility? a. weight training b. aerobic activity c. calisthenics d. stretching

b. age of the person exercising

Which of the following factors does not influence how much glucose a person uses during physical activity? a. carbohydrate intake b. age of the person exercising c. duration of the activity d. degree of training of the muscles

c. They are easy to eat in the hours before competition

Which of the following is an advantage of sports bars for athletes? a. They provide complete nutrition. b. They are inexpensive. c. They are easy to eat in the hours before competition. d. They are superior to homemade snacks.

c. balance

Which of the following is not a component of fitness? a. flexibility b. muscle strength c. balance d. muscle endurance e. cardiorespiratory endurance

d. vitamin C

Which of the following nutrients is important for athletes because it is needed for the formation of collagen? a. vitamin E b. iron c. thiamin d. vitamin C

e. b and c

Which of the following should not be used by athletes for fluid replacement? a. sports beverages b. carbonated beverages c. alcohol d. a and b e. b and c