Chapter 12

Creatine monohydrate supplementation has been shown to improve: a. short-duration anaerobic activity. b. short-duration aerobic activity. c. long-duration aerobic activity. d. long-duration glucose oxidation activity. e. long-duration fat oxidation activity.

A

Dan is 40 years old. What is his estimated maximum heart rate? a. 180 bpm b. 187 bpm c. 190 bpm d. 194 bpm e. 200 bpm

A

Four hours prior to exercise, athletes are encouraged to drink _____ ml of water for each kilogram of body weight. a. 5 to 7 b. 10 to 15 c. 15 to 20 d. 20 to 25 e. 25 to 30

A

To maintain adequate hydration during exercise, athletes should drink enough water to: a. limit fluid loss to 2% of body weight. b. limit fluid loss to 5% of body weight. c. limit fluid loss to 10% of body weight. d. prevent the loss of 0.5 pound of body weight. e. prevent the loss of one pound of body weight.

A

What change in nutrition for U.S. gymnasts did sports nutritionist Dan Benardot promote in the 1990s? a. encouraged a carbohydrate snack every two to three hours during training b. encouraged athletes to not eat during training c. encouraged training times that do not exceed two hours d. encouraged iron supplements for female athletes e. encouraged vitamin E supplements for gymnasts

A

What fuel source is Jan using if she exercises at 85% of her maximum aerobic capacity? a. mostly carbohydrate b. mostly fat c. carbohydrate and fat equally d. mostly creatine phosphate e. mostly protein

A

What is the major fuel used during low-intensity activity? a. fat b. carbohydrate c. protein d. lactate e. creatine phosphate

A

Where in the cell do aerobic energy systems produce ATP? a. mitochondria b. cytosol c. nucleus d. endoplasmic reticulum e. plasma membrane

A

. The major factor leading to exhaustion during exercise is: a. lactic acid buildup. b. depletion of muscle glycogen. c. iron-deficiency anemia. d. depletion of muscle protein. e. insufficient vitamin B12.

B

Anaerobic glycolysis produces: a. glycogen. b. lactate. c. creatine phosphate. d. creatine monohydrate. e. fatty acids.

B

Recommended total daily carbohydrate intake for a person who engages in one hour per day of moderate-intensity endurance training is: a. 1 to 4 g carbohydrate per kg body weight per day. b. 5 to 7 g carbohydrate per kg body weight per day. c. 7 to 10 g carbohydrate per kg body weight per day. d. 10 to 12 g carbohydrate per kg body weight per day. e. 12 to 15 g carbohydrate per kg body weight per day.

B

The Borg Scale of Perceived Exertion is a method for estimating: a. energy expenditure by monitoring maximal oxygen consumption in response to exercise. b. exercise intensity by rating how hard a person feels his or her body is working. c. exercise duration by monitoring heart rate. d. time to exhaustion by monitoring glycogen stores in response to exercise. e. anaerobic glycolysis by monitoring lactic acid production.

B

The feeling of fatigue known as "hitting the wall" is caused by: a. dehydration. b. muscle glycogen depletion. c. muscle creatine phosphate depletion. d. muscle protein breakdown. e. lactic acid build-up.

B

The major energy system used during 30 to 60 seconds of maximal intensity exercise is: a. ATP-PCr. b. anaerobic glycolysis. c. aerobic glycolysis. d. both ATP-PCr and aerobic glycolysis. e. both ATP-PCr and anaerobic glycolysis.

B

What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity? a. mostly carbohydrate b. mostly fat c. carbohydrate and fat equally d. mostly creatine phosphate e. mostly protein

B

Where in the cell do anaerobic energy systems produce ATP? a. mitochondria b. cytosol c. nucleus d. endoplasmic reticulum e. plasma membrane

B

A sports drink to be consumed during one hour of high-intensity exercise should contain: a. a 10% mix of glucose and fructose for carbohydrate loading. b. more than 10% glucose to speed up gastric emptying. c. no more than 8% glucose because higher amounts can slow gastric emptying. d. electrolytes and fructose to prevent hyponatremia. e. minerals and B vitamins to boost energy.

C

Creatine phosphate contributes to ATP production by transferring: a. adenosine to diphosphate to form ATP. b. creatine to diphosphate to form ATP. c. phosphate to ADP to form ATP. d. fatty acids into the mitochondrion to form ATP. e. pyruvate into the mitochondrion to form ATP.

C

How much physical activity is recommended for reducing the risk of heart disease and diabetes? a. at least 60 minutes of high-intensity activity most days of the week b. at least 30 minutes of high-intensity activity most days of the week c. at least 30 minutes of moderate-intensity activity most days of the week d. at least 20 minutes of high-intensity activity daily e. at least 15 minutes of high-intensity activity daily

C

The body's store of glycogen can fuel high-intensity exercise for about: a. 15 to 20 minutes. b. 30 to 60 minutes. c. 1.5 to 2.5 hours. d. 12 hours. e. 24 hours.

C

The body's store of glycogen provides about how many calories? a. 500 b. 1000 c. 2000 d. 2500 e. 5000

C

The recommended daily carbohydrate intake for a man who weighs 70 kg and engages in one hour per day of moderate-intensity endurance training is: a. 25 g to 50 g. b. 50 g to 100 g. c. 350 g to 490 g. d. 490 g to 700 g. e. 700 g to 840 g.

C

What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity? a. mostly carbohydrate b. mostly fat c. carbohydrate and fat equally d. mostly creatine phosphate e. mostly protein

C

Which is NOT a reason to use sports drinks? a. to replenish electrolyte loss due to sweating b. to stay hydrated c. to increase muscle protein d. to provide carbohydrates to fuel the muscles e. to replenish glycogen stores

C

Which is an example of neuromotor exercise? a. ice skating b. long-distance running c. yoga d. biking e. weight lifting

C

Which is not a benefit of regular physical activity? a. improves immune function b. reduces risk of colon and breast cancer c. reduces risk type 1 diabetes d. strengthens bones e. reduces risk of cardiovascular disease

C

Consuming carbohydrates during the first few hours after exercise maximizes: a. weight loss. b. fat storage. c. muscle mass. d. glycogen storage. e. conversion of carbohydrates to protein.

D

In 2010, it was estimated that approximately _____ of U.S. adults participate in no leisure-time physical activity. a. 65% b. 50% c. 40% d. 33% e. 25%

D

Recommendations for fluid replacement after exercise is: a. 9 to 13 cups of water within 4 hours. b. 5 to 7 cups of water for every pound of body weight lost. c. 3 to 5 cups of water for every pound of body weight lost. d. 2 to 3 cups of water for every pound of body weight lost. e. 1 cup of water for every pound of body weight lost.

D

The fuel source for the phosphagen system is: a. glucose. b. glycogen. c. protein. d. creatine phosphate. e. fatty acids.

D

What is the recommended carbohydrate intake during one to two hours of intense exercise? a. 10 to 15 g per hour b. 25 g per hour c. 20 to 30 g per hour d. 30 to 60 g per hour e. up to 90 g per hour

D

When pyruvate is formed more quickly than it can be used in the mitochondria, it must be converted to: a. glucose. b. glycogen. c. pyruvate. d. lactate. e. creatine phosphate.

D

Which is NOT a component of the female athlete triad? a. amenorrhea b. bone loss (osteoporosis) c. low energy intake d. iron-deficiency anemia e. All of the these are components of the female athlete triad.

D

Which list shows energy systems in the correct order of fastest to slowest rate of ATP production? a. glycolysis, glucose oxidation, fat oxidation, phosphagen b. glucose oxidation, phosphagen, glycolysis, fat oxidation c. fat oxidation, glucose oxidation, glycolysis, phosphagen d. phosphagen, glycolysis, glucose oxidation, fat oxidation e. glycolysis, fat oxidation, glucose oxidation, phosphagen

D

Which of the following best describes anaerobic glycolysis? a. slow ATP production for a long duration b. slow ATP production for a short duration c. fast ATP production for a long duration d. fast ATP production for a short duration e. fast ATP production in high amounts

D

Which type of exercise improves cardiovascular fitness? a. stretching b. resistance exercise c. yoga d. uphill biking e. weight lifting

D

A benefit of a diet high in carbohydrates is: a. decreasing lactic acid buildup to prevent muscle fatigue. b. changing carbohydrates into fat in the muscle to prevent muscle fatigue. c. changing carbohydrates into fat in the muscle to spare muscle glycogen. d. changing carbohydrates into protein in the muscle to spare muscle protein. e. increasing muscle glycogen storage to prevent muscle fatigue.

E

ATP production from fatty acids in the mitochondrion requires: a. caffeine. b. lactate. c. carbon dioxide. d. pyruvate. e. oxygen.

E

What is an example of moderate-intensity activity? a. power lifts b. sprinting c. vigorous lap swimming d. uphill hiking e. brisk walk

E

Which is an example of resistance exercise? a. ice skating b. long-distance running c. yoga d. biking e. weight lifting

E