Diet and Nutrition Ch 11

48. Which statement best describes amino acid supplements? a. Your body cannot store them and so any excess will be converted into fat. b. The amino acid arginine can enhance weight loss by stimulating production of human growth hormone. c. The FDA has approved claims that they help control weight. d. They have been demonstrated to be safe in children and teens. e. They help prevent dehydration, which improves performance.

a

5. Stretching activities improve flexibility by increasing muscle and tendon elasticity and length. a. True b. False

a

52. ______ has been falsely claimed to increase the use of fatty acids and spare glycogen during exercise. a. Carnitine b. Caffeine c. Sodium bicarbonate d. Creatine e. Coenzyme Q10

a

6. Caffeine is a central nervous system stimulant that has been shown to increase athletic ability slightly when consumed in moderate amounts. a. True b. False

a

61. Kyle wants to improve his fitness and drop a few extra pounds. The most important thing Kyle can do to achieve these goals is to ____. a. start a daily or weekly exercise routine and stick to it consistently b. join a fitness club and sign up for personal training sessions c. buy some high-quality athletic shoes and exercise DVDs d. order a book with a popular exercise program and follow it exactly e. purchase exercise equipment recommended by a close friend

a

63. For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least a. 20 minutes. b. 40 minutes. c. 1 hour. d. 1 1/2 hours. e. 2 hours.

a

7. As a benefit of exercise, active people may have resting pulse rates of 50 or even lower. a. True b. False

a

71. Which substance is promoted for quick weight loss by stimulating secretion of human growth hormone? a. Arginine b. DHEA c. Caffeine d. Bee pollen e. Carnitine

a

9. Inactivity is defined as the activity equivalent of less than 30 minutes of brisk walking each day. a. True b. False

a

10. An example of functional fitness training would be tai chi. a. True b. False

a

12. Through thousands of years, human genes have adapted to support physically active lifestyles. a. True b. False

a

13. Waiting to stretch until after your warm-up makes muscles easier to stretch because it allows blood to flow into the muscles. a. True b. False

a

15. The new Physical Fitness Guidelines for Americans stresses that the total amount of activity carried out each week is more important than the level of the activity. a. True b. False

a

16. When an athlete "hits the wall," it means they have run out of glycogen stores. a. True b. False

a

18. Premature skeletal maturation is a potential health risk for adolescents who use anabolic steroids. a. True b. False

a

19. A result of the anaerobic pathway only partially breaking down carbohydrates is a build-up of lactic acid. a. True b. False

a

2. The needs for the B vitamins increase proportionally with energy expenditure. a. True b. False

a

20. A diet high in complex carbohydrates is the best choice to ensure full glycogen stores. a. True b. False

a

21. Increased independence in life's later years is a potential benefit of physical activity. a. True b. False

a

22. Endurance athletes are more prone to developing mild iron deficiency. a. True b. False

a

25. Amenorrhea is cessation of the menstrual period often associated with an energy deficit in a female athlete. a. True b. False

a

28. The flexibility of the body depends on its degree of elasticity. a. True b. False

a

29. Protein breakdown dominates during heavy exercise, while muscle growth escalates after exercise. a. True b. False

a

3. During high-intensity training, the body requires more carbohydrate for fuel than it does during moderate-intensity work. a. True b. False

a

37. The type of activity that relates to endurance and cardiovascular fitness is termed ____. a. aerobic b. anaerobic c. flexibility d. fast-twitch activity e. metabolic

a

38. _______ refers to when muscles increase in size. a. Hypertrophy b. Atrophy c. Hypotrophy d. Isotrophy e. Auxotrophy

a

4. One of the effects of cardiovascular conditioning is an increase in total blood volume. a. True b. False

a

44. What are the body's primary fuels used during exercise? a. Glucose and fatty acids b. Protein and fatty acids c. Protein and glucose d. Vitamins and glucose e. Glucose and B-complex vitamins

a

1. Even when glycogen stores are well stocked, protein contributes a large percentage to the body's fuel needs. a. True b. False

b

11. Muscle strength is a muscle's power to keep going for long periods. a. True b. False

b

14. Being physically fit means being free of disease. a. True b. False

b

17. The term "fitness" describes a physical activity goal for seasoned athletes. a. True b. False

b

23. Muscle protein synthesis occurs during heavy exercise. a. True b. False

b

24. The body's glycogen stores in the liver provide the primary source of glucose to muscles during physical activity. a. True b. False

b

26. More than 50 percent of athletes use a vitamin or mineral supplement due to the documented evidence that doing so improves performance. a. True b. False

b

27. The modern industrialized human is closely "programmed" to require and burn nearly the same of calories per day as the pre-agricultural hunter-gatherer. a. True b. False

b

30. Exercising at the maximum heart rate (MHR) is only recommended for highly trained professional athletes. a. True b. False

b

31. A muscle will _____ when a person stops using a muscle for a period of time due to injury, illness, or neglect. a. hypertrophy b. atrophy c. intensify d. overload e. elasticize

b

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. 84. When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles' main source of energy is ____. a. fat b. glucose c. glycogen d. phospholipids e. coenzyme Q10

a

32. Stan sweats profusely when he works out at his college's weight room, even though the facility is always very cool inside. Why is this? a. Stan has a high metabolism that causes him to perspire all the time. b. Stan's working muscles give off a lot of heat, which must then be released. c. Stan drinks too much water during his workouts. d. Stan's plasma volume is not being maintained at an appropriate level. e. The room's humidity level is too low causing Stan's body to try to compensate.

b

34. _______ has the greatest impact on long-term health. a. Flexibility b. Cardiovascular endurance c. Strength d. Muscle endurance e. Fight-or-flight response

b

39. A person wishing to develop larger muscle should ____. a. eat more protein b. train the muscles more c. take in more carbohydrates d. cut back on fatty foods e. take arginine as a supplement

b

46. Which statement best describes athletes who eat well-balanced diets? a. These athletes are less likely than sedentary people to need vitamin-mineral supplements because training reduces the body's requirements. b. These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food. c. These athletes are more likely than sedentary people to need vitamin-mineral supplements because training increases the body's requirements. d. These athletes are more likely than sedentary people to need vitamin-mineral supplements because they enhance performance effectively. e. These athletes have increased caloric needs, and vitamin-mineral supplements along with balanced meals significantly improves their performance.

b

55. The more fit a muscle is, the ____ it can burn for energy when oxygen is present. a. less fat b. more fat c. more glycogen d. more protein e. more lactic acid

b

59. The strength of a muscle is most accurately reflected in the ____. a. size of the muscle b. muscle's ability to work against resistance c. muscle's response time to a stimulus d. muscle's contractibility and elasticity e. muscle's performance for long periods

b

70. A trained muscle is better equipped to use ____ for energy and can conserve its ____ supply for a longer period of time. a. glucose; fat b. fat; glycogen c. amino acids; glucose d. glycogen; amino acids e. glucose; amino acids

b

75. Eating a diet that is ________ has been shown to increase an athlete's endurance. a. very low in fat b. abundant in carbohydrates c. moderate in fat d. high in protein e. high in fat

b

77. It is recommended that athletes consume at least _____ of protein at each meal to satisfy the need for 1.0 to 2.0g/kg of protein per day. a. 10 g b. 20 g c. 25 g d. 30 g e. 40 g

b

8. Drinking sports beverages for continuous activities that last 30 to 60 minutes may enhance energy status. a. True b. False

b

82. If a female athlete has irregular menstrual periods, what long-term complication could develop as a result? a. Diabetes b. Osteoporosis c. Obesity d. Hypertension e. Hypertrophy

b

83. Long-duration, low-intensity exercise demands energy mostly from stored ____. a. sugar b. fat c. protein d. carbohydrates e. vitamins

b

89. What percentage of U.S. adults meet muscle strength and aerobic activity guidelines? a. 10 b. 20 c. 30 d. 40 e. 50

b

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. 67. The clerk recommends John purchase creatine. Which statement describes a false claim attributed to this substance? a. Creatine combines with phosphate to increase CP production in muscles. b. Creatine increases performance in long, endurance-type events. c. Creatine may enhance glycogen storage. d. Creatine may help a strength athlete complete more repetitions. e. Creatine may increase performance when doing quick, high-intensity exercises with short recovery time.

b

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. 79. Which compound is an altered form of the omega-6 fatty acid linoleic acid and is falsely promoted to support lean muscle retention, weight loss, and increased exercise recovery? a. HMB b. CLA c. DHEA d. Glutamine e. Creatine

b

35. The mineral _____ is a key component of the body's oxygen-transporting system. a. zinc b. phosphorus c. iron d. magnesium e. chromium

c

36. Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 2 pounds. Approximately how much water loss does this represent? a. 12 cup b. 1 cup c. 4 cups d. 6 cups e. 8 cups

c

40. _______ is not true iron-deficiency anemia and is related to increased blood volume. a. Amennorhea b. Iron-deficiency anemia c. Sports anemia d. "Hitting the wall" e. Pernicious anemia

c

47. The _______ is the heart rate a person must work at to achieve cardiovascular fitness. a. exercise rate b. pulse rate c. target heart rate d. training load e. maximum heart rate

c

50. Lucy and Marcy are sorority sisters whose heights, weights, and ages are almost exactly the same. Lucy is studying engineering and walks several times a week for exercise. Marcy is an exercise physiology major who aspires to be a professional tennis player, and runs marathons as a hobby. How would you expect their healthful diets to differ? a. Lucy needs more calories and less carbohydrates than Marcy. b. Lucy needs fewer calories and more proteins than Marcy. c. Marcy needs more calories and more carbohydrates than Lucy. d. Marcy needs less carbohydrates and more proteins than Lucy. e. Since Lucy and Marcy are nearly the same heights, weights, and ages, their nutritional needs are nearly the same.

c

54. When a marathon runner experiences the phenomenon known as "hitting the wall," what nutrient is most likely depleted? a. Water b. Protein c. Glucose d. Fatty acids e. Lactate

c

56. Adding about 50 mg of ____ per cup of a beverage is thought to enhance water absorption from the GI tract. a. sucrose b. glucose polymers c. sodium d. calcium e. glycine

c

57. Muscles respond to the overload of exercise by gaining ____. a. strength and fat b. size and oxygen c. strength and endurance d. glucose and carbon dioxide e. flexibility and glycogen

c

58. Joe is 50 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate? a. 85 to 95 beats per minute b. 100 to 130 beats per minute c. 85 to 145 beats per minute d. 170 to 199 beats per minute e. 200 to 220 beats per minute

c

62. Which athlete would most likely be at risk for iron deficiency? a. A 22-year-old male long-distance runner b. An 18-year-old male strength athlete c. A 19-year-old female long-distance runner d. A 30-year-old female who is sedentary e. A 21-year-old male who is sedentary

c

66. Vitamin ____ is important for collagen formation to ensure joint integrity. a. K b. D c. C d. A e. E

c

72. Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference? a. Jonathan has lost 1 pound of body fat. b. Jonathan has lost 1 pound of muscle tissue. c. Jonathan has lost 2 cups of fluid. d. Jonathan has lost some bone and some fat. e. Jonathan has lost primarily fat and some glycogen.

c

76. When a formerly sedentary person is trying to become fit, ____ is very important. a. focusing exclusively on strength training b. high-intensity exercise c. following an exercise routine consistently d. low-intensity exercise e. 30 or more minutes of continuous activity

c

80. Muscles typically have enough glycogen to fuel _____ hours of activity. a. 1/2 to 1 b. 1 to 2 c. 1 ½ to 2 d. 4 to 5 e. 5 to 51/2

c

81. Raphael, a linebacker, is starting for his school's football team at their 10:30 A.M. game on Saturday. Among the following selections, his best pre-game food choice would be ____. a. a breakfast of scrambled eggs, toast, margarine, and coffee at 7:00 A.M. b. a snack of ice cream topped with hot fudge sauce and water at 8:30 A.M. c. a breakfast of whole-grain pancakes and 16 ounces of orange juice at 7:30 A.M. d. a snack of a banana, small box of raisins, and sports drink at 10:00 A.M. e. a fruit and fiber bar at 10:00 A.M. followed by 20 ounces of fruit juice at 10:20 A.M.

c

85. Imagine you are the sports nutritionist for college athletes. What level of daily protein intake (based on desirable body weight) would you recommend for your clients? a. 0.8 to 1.6 g/kg b. 1.0 to 1.8 g/kg c. 1.2 to 2.0 g/kg d. 1.4 to 2.2 g/kg e. 1.6 to 2.0 g/kg

c

87. Short-duration, high-intensity activities are fueled primarily by ____. a. fat b. protein c. glucose d. vitamins e. glycine

c

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. 49. The clerk suggests that John look into anabolic steroids to give him the quickest results. What would you say to John about this? a. Steroids do not help build muscle. b. Excess amino acids from steroids are converted to fat. c. Steroids can lead to liver abnormalities. d. Steroids can cause diarrhea. e. Steroids help prevent male-pattern baldness.

c

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. 33. Which component of fitness has Jill lost if she cannot touch her toes? a. Cardiovascular endurance b. Strength c. Flexibility d. Muscle endurance e. Muscle-stimulus reaction

c

41. ___________ refers to the length of time that you can keep going with an elevated heart rate—that is, how long your heart can endure a given demand. a. Cardiovascular flexibility b. Cardiovascular strength c. Cardiovascular stroke volume d. Cardiovascular endurance e. Cardiovascular load capacity

d

42. ________ is a technique that can trick the body into storing extra fuel for endurance competition. a. Overloading b. Intensity training c. Glycogen depletion d. Carbohydrate loading e. Fiber restricting

d

45. The effect of regular exercise on heart and lung function is known as a. muscle fitness. b. muscle endurance. c. cardiopulmonary adaptation. d. cardiorespiratory conditioning. e. aerobic fitness.

d

64. What nutrient is not recommended for an athlete to eat right before physical exertion because it slows down digestion? a. Sugars b. Sodium c. Starch d. Fiber e. Water

d

65. What lifestyle or health characteristic was seen in preagricultural hunters-gathers that is not seen in modern humans? a. The food supply was much more varied than it is today. b. Efficient processing of foods eaten was not required. c. The body's metabolism was faster than it is now. d. Daily physical exertion was necessary for survival. e. Food was processed based on the "thrifty gene," which no longer applies today.

d

68. A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is ____. a. decreased body temperature b. decreased heart rate c. muscle swelling and inflammation d. muscle cramping and fatigue e. increased risk of hypernatremia

d

69. The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for athletes. a. 0.4; 0.8 b. 0.4; 1.7 c. 0.8; 1.7 d. 0.8; 2.0 e. 1.1; 2.0

d

73. At what point during a moderate-intensity workout does the body start to use rely less on glycogen and more on fat for fuel? a. The first 5 minutes b. The first 10 minutes c. At 15 minutes d. After 20 minutes e. Between 40 and 60 minutes

d

74. What is the maximum heart rate (MHR) for a person who is 45 years old? a. 110 b. 135 c. 150 d. 175 e. 190

d

78. A possible benefit of a moderate intake of ______ prior to an event for an endurance athlete is its glycogen-sparing effect. a. sodium b. glycine c. creatine d. caffeine e. glutamine

d

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. 53. Which of the following is an example of a resistance training activity that John could do? a. Yoga b. Swimming c. Power walking d. Lifting free weights e. Ballistic stretching

d

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. 86. The clerk recommends that John increase his protein intake by purchasing amino acid supplements. Is this a good idea? a. Yes, because most Americans' diets lack adequate amounts of high-quality protein b. Yes, because these products have been proven to increase muscle size c. Yes, because muscle endurance increases with these products d. No, because your body converts extra amino acids to fat e. No, because excess amino acids can lead to over-hydration

d

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. 43. What is Jill's target heart rate if she wants to workout at 50 to 65 percent of her maximum heart rate? a. 220 to 250 beats per minute b. 200 to 210 beats per minute c. 103 to 169 beats per minute d. 94 to 122 beats per minute e. 85 to 100 beats per minute

d

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. 60. When Jill is jogging, which characteristic determines whether this activity is aerobic or anaerobic? a. The quantity of glucose in her muscles b. The quantity of lipids in her muscles c. The quantity of amino acids in her muscles d. The quantity of oxygen in her muscles e. The rate of lactic acid conversion in her liver

d

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions. 88. To achieve cardiovascular endurance, it is recommended by the ACSM that Jill exercise at a moderate intensity at least ____ times per week for at least ____ minutes at a time. a. 3; 20 b. 7; 45 c. 2; 15 d. 5; 30 e. 6; 15

d

51. To improve cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends that an individual exercise continuously for ____ at least five times a week. a. 10 to 25 minutes b. 20 to 40 minutes c. 60 to 90 minutes d. 15 to 55 minutes e. 30 to 60 minutes

e