Nutrition Chapter 11

The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for bodybuilders.

A. 0.4; 0.8 B. 0.4; 1.7 C. 0.8; 1.7 D. 0.8; 2.1 E. 1.1; 2.1 *C

Imagine you are the sports nutritionist for an endurance runner. What level of daily protein intake (based on desirable bodyweight) would you recommend for your client?

A. 0.8 to 1.0 g/kg B. 1.0 to 1.2 g/kg C. 1.2 to 1.4 g/kg D. 1.4 to 1.6 g/kg E. 1.6 to 1.8 g/kg *C

Tom runs for his school's track team. He weighed himself before and after his race and found he had lost 3 pounds. Approximately how much water loss does this represent?

A. 1/2cup B. 1 cup C. 4 cups D. 6 cups E. 8 cups *D

Any meal should be finished at least _____ hour(s) before an athletic event.

A. 1/2to 1 B. 1 to 2 C. 2 to 4 D. 4 to 5 E. 5 to 51/2 *C

To improve cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends that an individual exercise a continuous ____ at least five times a week.

A. 10-25 minutes B. 20-40 minutes C. 60-90 minutes D. 15-55 minutes E. 30-60 minutes *E

Joe is 20 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. 100 to 130 beats per minute B. 110 to 180 beats per minute C. 85 to 95 beats per minute D. 200 to 220 beats per minute E. Insufficient information to determine *B

. What is the maximum heart rate (MHR) for a person who is 30 years old?

A. 110 B. 135 C. 150 D. 175 E. 190 *E

Calculate Jill's target heart rate so she can evaluate her performance.

A. 290-220 beats per minute B. 320 beats per minute C. 121-244 beats per minute D. 103-169 beats per minute E. Not enough information is provided. *D

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

Which proportion of calories from complex carbohydrates is recommended for athletes and fitness enthusiasts?

A. 40-45 percent B. 45-50 percent C. 50-55 percent D. 55-60 percent E. 60-65 percent *D

For an athlete exercising at a moderate intensity, fat use as a fuel is limited until the athlete has been working out for at least ____ minutes.A.

A. 5 B. 10 C. 15 D. 20 E. 40 *D

The clerk recommends John purchase coenzyme Q10. Which statement regarding this substance is bogus?

A. Coenzyme Q10is a lipid used by cells in energy metabolism. B. Coenzyme Q10is an essential nutrient. C. Coenzyme Q10may play an antioxidant role. D. Coenzyme Q10has not been shown to improve athletic performance. E. Coenzyme Q10may increase oxygen use and stamina in patients with heart disease. *B

Which component of fitness has the most impact on long-term health?

A. Flexibility B. Cardiovascular endurance C. Strength D. Muscle endurance E. Fight-or-flight response *B

Exercising muscles draw their energy from what fuels?

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

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 *

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 one pound of body fat. B. Jonathan has lost one pound of muscle tissue. C. Jonathan has lost two cups of fluid. D. Jonathan has lost some bone and some fat. E. Jonathan has lost primarily fat and some glycogen. *C

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

The overall improvement of the cardiovascular system is known as ____.

A. O2consumption B. cardiovascular conditioning C. circulatory improvement D. vital capacity E. stroke volume *B

John's friend Sam says that John is too old to start building muscle and that he should have worked out more in high school. John is concerned that maybe it is too late. Is Sam correct?

A. Sam is correct and John can no longer successfully build muscle. B. Sam is correct and there is no reason that John needs to build muscle at his age since he has a sedentary job. C. Sam is correct because, since John jogs three times each week, he really has no need to focus on strength training. D. Sam is incorrect because muscles can respond to strength training even in old age, and it helps improve the quality of life. E. Sam is incorrect because John can increase muscle mass until age 40. *D

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 must be maintained at an appropriate level E. The room's humidity level is too low causing Stan's body to try to compensate. *B

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

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 musclesThe 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

Which statement is true of 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

According to the Physical Activity Guidelines for Americans, which recommendation would be enough exercise for an adult who wants to achieve health benefits?

A. Two 30-minute sessions of vigorous-intensity aerobic activity per week B. Three 25-minute sessions of vigorous-intensity aerobic activity per week C. Five 30-minute sessions of moderate-intensity aerobic activity per week D. One 1-hour session of vigorous-intensity aerobic activity per week E. Three 1-hour sessions of moderate-intensity aerobic activity per week *C

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

Which statement about amino acid supplements is true?

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

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

Someone with ____ but no other health conditions can safely begin a fitness program without consulting a physician.

A. a food allergy B. type 2 diabetes C. a smoking habit D. heart disease E. high blood cholesterol *A

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

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

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—is called ____.

A. cardiovascular flexibility B. cardiovascular strength C. cardiovascular stroke volume D. cardiovascular endurance E. cardiovascular load capacity *D

Which of the following 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 *E

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

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

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

The heart rate a person must work at to achieve cardiovascular fitness is the ____.

A. exercise rate B. pulse rate C. target heart rate D. training load E. maximum heart rate *C

The diet that provides an edge in endurance competition is one that provides abundant ____.

A. fat B. carbohydrates C. sugar D. protein E. fat and protein *B

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 *C

The energy source for short-duration, high-intensity activities is _____.

A. fat B. protein C. glucose D. vitamins E. glycine *C

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

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

A possible benefit of a moderate intake of caffeine prior to an event for an endurance athlete isits _____ effect.

A. heart rate-lowering B. depressant C. diuretic D. glycogen-sparing *D

A ____ diet can increase an athlete's endurance.

A. high-fat and low-protein B. high-protein C. normal mixed D. high-vitamin E. high-carbohydrate *E

The condition in which muscles increase in size is called ____.

A. hypertrophy B. atrophy C. hypotrophy D. isotrophy E. auxotrophy *A

When a person stops using a muscle for a period of time due to injury, illness, or neglect, the muscle will ____.

A. hypertrophy B. atrophy C. intensify D. overload E. elasticize *B

The more fit a muscle is, the ____ it draws from the blood.A.

A. less oxygen B. more oxygen C. more carbon dioxide D. less carbon dioxide E. more nitrogen *B

Sports anemia is not true iron-deficiency anemia and is related to ____.

A. low iron intakes B. low dairy intakes C. increased blood volume D. lower than normal sodium in the blood E. high level of excreted potassium *C

A technique that can trick the body into storing extra fuel for endurance competition is known as ____.

A. overloading B. intensity training C. glycogen depletio D. carbohydrate loading E. fiber restricting *D

Which substance stimulates fats to be released into the blood?

A. phosphate salt B. DHEA C. caffeine D. bee pollen E. carnitine *C

Fiber is undesirable right before physical exertion because it ____.

A. requires excessive chewing B. decreases the blood glucose level C. slows digestion D. can cause constipation E. stimulates glycogen depletion *

The endurance 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 *E

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

Muscles respond to the overload of exercise by gaining ____.

A. strength and fat B. size and oxygen C. size and strength D. glucose and carbon dioxide E. flexibility and glycogen *C

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

Long-duration, low-intensity exercise demands energy mostly from stored ____.

A. sugar B. fat C. protein D. carbohydrates E. vitamins *B

The modern human's genes date back to a time when ____.

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

What nutrient deficiency is a risk among endurance athletes?

A. vitamin C B. iron C. protein D. carnitine E. sodium *B

Which vitamin is important for collagen formation to ensure joint integrity?

A. vitamin K B. vitamin D C. vitamin C D. riboflavin E. vitamin E *C

Which of the following minerals is a component of the body's oxygen-transporting system?

A. zinc B. phosphorus C. iron D. magnesium E. chromium *C