Chapter 10 Nutrition
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 E. 7 pounds
C. 1.5 quarts
Anaerobic glucose breakdown produces a compound called ____ as a by-product. A. urea B. lactate C. uric acid D. amino acid E. thyroxine
B. Lactate
Glycogen storage is: A. unlimited. B. limited to less than 2,000 calories. C. limited to about 70,000 calories. D. not important because of other fuels. E. limited by the amount of lean tissue.
B. Limited to less than 2,000 calories
Nutrition authorities other than the DRI committee recommend _____ 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 E. 1.5 to 2.0
B. 1.2 to 1.4
Which factor 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 E. glycogen stores
B. Age of the person exercising
A woman wants to begin a weight training program. What advice would you give her? A. She needs to be careful that she doesn't lose lean body tissue. B. Her training will be a good way to strengthen and firm her muscles. C. She needs to limit her workouts so she doesn't develop bulky muscles. D. Her energy expenditure may slow down, causing weight gain. E. She should take a daily vitamin and mineral supplement because weight training depletes many nutrient stores.
B. Her training will be a good way to strengthen and firm her muscles
Lactate buildup in working muscles: A. raises blood pH. 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. E. is converted to glucose in the muscle.
B. Indicates that anaerobic breakdown of glucose has occurred
Recommendations have been established for moderate physical activity because: A. over 75 percent of individuals in the U.S. are physically active and need guidelines. B. physically active people live longer than those who are inactive. C. very few people are aware of health benefits of physical activity. D. only participating in a sport will provide health benefits. E. physically active people are more likely to be injured in an accident.
B. Physically active people live longer than those who are inactive
Active people need nutrient-dense foods such as ____ to supply vitamins, minerals, and phytochemicals. A. breakfast bars B. sweet potatoes C. iceberg lettuce D. potato chips E. energy drinks
B. Sweet Potatoes
Examples of aerobic physical activity include all of the following except: A. brisk walking. B. using weight machines. C. swimming. D. bicycling. E. climbing stairs.
B. Using weight machines
T/F An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.
True
T/F By strengthening the muscles of the back and abdomen, resistance training can improve posture.
True
T/F Most athletes probably need somewhat more protein than do sedentary people.
True
T/F Muscle hypertrophy is an increase in size in response to use.
True
T/F People who regularly engage in physical activity live longer on average than those who are physically inactive.
True
The first symptom of dehydration (besides thirst) is: A. hypoglycemia. B. heavy breathing. C. heat stroke. D. fatigue. E. dizziness.
D. Fatigue
Which group is most prone to iron deficiency? A. female athletes B. male athletes C. power athletes D. varsity athletes E. bodybuilders
A. Female athletes
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. insulin E. fatty acids
A. Glucagon
Moderate use of caffeine by athletes: A. may assist performance. B. slows down reactions. C. depletes glycogen stores. D. has serious adverse effects. E. is considered a performance-enhancing drug.
A. May assist performance`
The Physical Activity Guidelines for Americans recommend that adults: A. perform muscle-strengthening activities of moderate to high intensity 2 or more days a week. B. include at least 150 minutes of vigorous aerobic activity per week. C. use stretching activities to increase muscle strength. D. schedule sessions of at least 20 minutes each for health benefits. E. engage in sedentary leisure activities every day.
A. Perform muscle-strengthening activities of moderate to high intensity 2 or more days a week
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. do not like water. E. do not sweat.
A. need to replenish electrolytes
The main role of ____ in supporting physical activity is to serve as an antioxidant, protecting tissues from oxidation. A. vitamin E B. beta-carotene C. vitamin C D. folate E. magnesium
A. vitamin E
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 E. 30-40
C. 20-35
Which beverage should not be used by athletes for fluid replacement because of its adverse effects? A. sports beverage B. carbonated beverage C. alcoholic beverage D. high-sugar beverage E. shake
C. Alcoholic beverage
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. E. coffee.
C. Cool water
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 E. high-intensity
C. Moderate
When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider? A. You should work the same muscle group every day to strengthen it. B. Aerobic activity will detract from muscle building. C. Muscles need a day or two of rest to refuel and repair. D. You only need to do stretching exercises before strength training. E. You need 1.5-2.0 g of protein per kg body weight per day to gain muscle.
C. Muscles need a day or two of rest to refuel and repair
The amount of protein needed to fuel physical activity varies depending on: A. the type of exercise, with intense anaerobic strength training requiring more protein. B. carbohydrate intake, with high carbohydrate intakes requiring more protein. C. the extent of training, with higher degrees of training requiring less protein at a given intensity. D. supplement use, with BCAA supplementation increasing protein needs. E. duration of the activity, with shorter bursts of exercise requiring more protein fuel.
C. The extent of training, with high carbohydrate intakes requiring more protein
A benefit of cardiorespiratory endurance training is that: A. the stroke volume of the heart decreases because less blood is needed. B. LDL cholesterol in the blood is reduced. C. the heart muscle grows larger and stronger. D. the resting heart rate increases to pump blood more efficiently. E. each heart beat pumps less blood because blood cells are more efficient.
C. The heart muscle grows larger and stronger
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. E. They contain vitamins and minerals that can improve performance.
C. They are easy to eat in the hours before competition
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. only energy-dense protein sources. E. legumes and nuts.
D. Only energy-dense protein sources
Progressive weight training is not associated with: A. increased muscle strength. B. management of cardiovascular disease. C. reduced osteoporosis risk. D. reduced lean body tissue. E. psychological well-being.
D. Reduced lean body tissue
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 E. 45
D. 20
What is recommended for replacing fuels that have been used during exercise? A. Immediately replace fat because it is used more in moderate exercise. B. Wait at least two hours before eating to allow muscles to repair. C. Eat only high-carbohydrate foods with a low glycemic index. D. Eat well-balanced meals and snacks spaced throughout the day. E. Drink a high-protein shake within 30 minutes after exercise.
D. Eat well-balanced meals and snacks spaced throughout the day
Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include: A. skipping the meal immediately preceding the event. B. avoiding glucose consumption during endurance activities. C. consuming fat and protein before the event. D. eating a high-carbohydrate diet regularly. E. consuming whole foods rather than sports drinks or gels during activities.
D. Eating a high-carbohydrate diet regularly
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. begin by engaging in strength activities once or twice a month. D. seek a doctor's advice if you have a serious chronic illness. E. monitor your heart rate and stay well below your maximum.
D. Seek a doctor's advice if you have a serious chronic illness
Which activity most enhances flexibility? A. weight training B. aerobics C. calisthenics D. stretching E. dead lifts
D. Stretching
Which nutrient is important for athletes because it is needed for the formation of collagen? A. vitamin E B. iron C. thiamin D. vitamin C E. vitamin D
D. Vitamin C
Calculate how much carbohydrate a 175-pound athlete who is in training 4-5 hours per day should eat each day in order to enhance his body's storage of glycogen. A. 385-550 grams B. 40-56 grams C. 88-123 grams D. 477-795 grams E. 636-954 grams
E. 636-954
The 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. performing a minimum of 150 min of moderate-intensity aerobic activity each day. E. accumulating activities in weekly totals of at least 10-minute sessions.
E. Accumulating activities in weekly totals of at least 10-minute sessions
To prevent hyponatremia during prolonged events, athletes should: A. drink large amounts of water over the course of the event. B. restrict salt intakes during the week prior to the event. C. eat bananas in the last half of a long event. D. limit fluid and sports gel intakes during the event. E. favor sports drinks over water during the event.
E. Favor sports drinks over water during the event
Researchers measure cardiovascular fitness with VO2 max, which will: A. remain the same when exercising at varying altitudes. B. increase the resting heart rate to pump blood more rapidly. C. decrease the amount of oxygen needed for exercising. D. indicate the level of improvement in muscle strength. E. increase as fitness improves and blood is pumped more efficiently.
E. Increase as fitness improves and blood is pumped more efficiently
Characteristics of cardiorespiratory endurance include: A. increased LDL cholesterol. B. increased blood pressure. C. increased resting pulse. D. increased recovery time after exertion. E. increased cardiac output and oxygen delivery.
E. Increased cardiac output and oxygen delivery
Sports anemia: A. is a form of iron-deficiency anemia. B. requires treatment with iron supplements. C. occurs more often in casual exercisers than competitive athletes. D. results from the decrease in fluid volume associated with training. E. is generally considered a normal adaptation to endurance training.
E. Is generally considered a normal adaptation to endurance training
The health benefits of being physically active include all of the following except: A. increased resistance to infections. B. improved bone density and body composition. C. reduced type 2 diabetes risk and better blood glucose management. D. lower heart disease risk with improved circulation. E. lower incidence and reduced severity of eating disorders.
E. Lower incidence and reduced severity of eating disorders
T/F Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.
False
T/F Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.
False
T/F Taking vitamin or mineral supplements just before competition will help to improve performance.
False
T/F The body is able to store unlimited amounts of glycogen in muscles.
False
T/F Weight-bearing activity may interfere with maintenance of bone strength.
False