Chapter 12 Nutrition and Fitness

What amount of carbohydrate is recommended for a 154-pound individual to consume two hours before a competition that is expected to last two and one-half hours? A. 140 grams B. 175 grams C. 308 grams D. 70 grams

A. 140 grams

What amount of carbohydrate is recommended for a 154-pound individual to consume two hours before a competition that is expected to last two and one-half hours? A. 140 grams B. 70 grams C. 175 grams D. 308 grams

A. 140 grams

Recommendations for fluid replacement after exercise is: A. 2 to 3 cups of water for every pound of body weight lost. B. 3 to 5 cups of water for every pound of body weight lost. C. 1 cup of water for every pound of body weight lost. D. 5 to 7 cups of water for every pound of body weight lost. E. 9 to 13 cups of water within 4 hours.

A. 2 to 3 cups of water for every pound of body weight lost.

In 2010, it was estimated that approximately _____ of U.S. adults participate in no leisure-time physical activity. A. 33% B. 40% C. 25% D. 50% E. 65%

A. 33%

Which of the following is NOT true about carbohydrate loading? A. During carbohydrate loading, energy intake must equal energy expenditure. B. It involves consumption of 10 to 12 grams of carbohydrates per kg body weight per day for one to two days while reducing training intensity and duration. C. It leads to improved endurance performance by increasing the time to exhaustion. D. Ingesting carbohydrates during intense exercise improves exercise performance.

A. During carbohydrate loading, energy intake must equal energy expenditure.

Malik went for a 10-minute run. The energy system that fueled the majority of his exercise was: A. aerobic metabolism. B. phosphocreatine. C. anaerobic metabolism. D. glycolysis.

A. aerobic metabolism.

What fuel source is Jan using if she exercises at 65% of her maximum aerobic capacity? A. carbohydrate and fat equally B. mostly carbohydrate C. mostly protein D. mostly creatine phosphate E. mostly fat

A. carbohydrate and fat equally

All of the following correctly identify the stated physiological state EXCEPT: A. catabolic—the breakdown of glucose to produce ATP. B. anabolic—someone who is consuming excess calories on a daily basis. C. catabolic—regular weight training while on a low-calorie diet. D. anabolic—replacement of muscle glycogen following exercise.

A. catabolic—the breakdown of glucose to produce ATP.

Which of the following choices correctly lists the sources of ATP production from fastest to slowest? A. creatine phosphate, glycolysis, aerobic glucose oxidation, fat oxidation B. fat oxidation, aerobic glucose oxidation, glycolysis, creatine phosphate C. glycolysis, creatine phosphate, aerobic glucose oxidation, fat oxidation D. aerobic glucose oxidation, fat oxidation, creatine phosphate, glycolysis

A. creatine phosphate, glycolysis, aerobic glucose oxidation, fat oxidation

What is the major fuel used during low-intensity activity? A. fat B. creatine phosphate C. protein D. lactate E. carbohydrate

A. fat

Estrella practiced sprints, running at high intensity for 30 seconds and cooling down for 1 to 2 minutes in between. The fuel that was mostly used to generate ATP during her sprints was: A. glucose. B. creatine phosphate. C. fatty acids. D. pyruvate.

A. glucose.

A benefit of a diet high in carbohydrates is: A. increasing muscle glycogen storage to prevent muscle fatigue. B. changing carbohydrates into protein in the muscle to spare muscle protein. C. decreasing lactic acid buildup to prevent muscle fatigue. D. changing carbohydrates into fat in the muscle to spare muscle glycogen. E. changing carbohydrates into fat in the muscle to prevent muscle fatigue.

A. increasing muscle glycogen storage to prevent muscle fatigue.

Anaerobic glycolysis produces: A. lactate. B. creatine monohydrate. C. glycogen. D. fatty acids. E. creatine phosphate.

A. lactate.

When pyruvate is formed more quickly than it can be used in the mitochondria, it must be converted to: A. lactate. B. pyruvate. C. creatine phosphate. D. glycogen. E. glucose.

A. lactate.

The recommended goal of fluid consumption during exercise is to keep net losses of body water to: A. less than 2% of body weight. B. less than 8% of body weight. C. zero. D. less than 5% of body weight.

A. less than 2% of body weight.

Where in the cell do aerobic energy systems produce ATP? A. mitochondria B. endoplasmic reticulum C. nucleus D. plasma membrane E. cytosol

A. mitochondria

An individual lifts weights two days per week, swims and rides a bike five days a week for 30 minutes, and stretches after each bike ride and swim. Which type of fitness is he not adequately developing? A. neuromotor B. strength C. cardiorespiratory D. flexibility

A. neuromotor

Anaerobic energy systems in skeletal muscle: A. produce ATP more quickly than aerobic energy systems. B. occur within mitochondria. C. occur predominantly during low-intensity, long-duration activities. D. only use glucose as an energy source to produce ATP.

A. produce ATP more quickly than aerobic energy systems.

Dan is 40 years old. What is his estimated maximum heart rate? A. 187 bpm B. 180 bpm C. 190 bpm D. 194 bpm E. 200 bpm

B. 180 bpm

Recommendations for fluid replacement after exercise is: A. 5 to 7 cups of water for every pound of body weight lost. B. 2 to 3 cups of water for every pound of body weight lost. C. 9 to 13 cups of water within 4 hours. D. 1 cup of water for every pound of body weight lost. E. 3 to 5 cups of water for every pound of body weight lost.

B. 2 to 3 cups of water for every pound of body weight lost.

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. 50 g to 100 g. B. 350 g to 490 g. C. 490 g to 700 g. D. 25 g to 50 g. E. 700 g to 840 g.

B. 350 g to 490 g.

What is the minimum physical activity recommendation to achieve significant weight loss? A. 30 minutes of high-intensity exercise most days of the week B. 45 minutes of moderate activity most days of the week C. 30 minutes of moderate activity most days of the week D. 75 minutes of high-intensity exercise per week

B. 45 minutes of moderate activity most days of the week

Four hours prior to exercise, athletes are encouraged to drink _____ ml of water for each kilogram of body weight. A. 20 to 25 B. 5 to 7 C. 10 to 15 D. 15 to 20 E. 25 to 30

B. 5 to 7

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

B. 5 to 7 g carbohydrate per kg body weight per day.

Which of the following is TRUE regarding the consumption of carbohydrates during exercise? A. The maximum rate that ingested glucose use during exercise is 60 grams per hour. B. Carbohydrates in the form of beverages, gels, or bars can all be utilized for repletion. C. Performance is always improved for activities lasting less than 30 minutes. D. The rate of minimum carbohydrate consumption should be at least 45 grams per hour.

B. Carbohydrates in the form of beverages, gels, or bars can all be utilized for repletion.

Which of the following is TRUE regarding lactate in skeletal muscle? A. Lactate accumulation is a major contributor to fatigue. B. It is produced when energy needs are high. C. Its production increases with aerobic metabolism. D. Lactate accumulation in muscle contributes to the "burn" we feel during intense exercise.

B. It is produced when energy needs are high.

The major energy system used during 30 to 60 seconds of maximal intensity exercise is: A. both ATP-PCr and anaerobic glycolysis. B. anaerobic glycolysis. C. ATP-PCr. D. both ATP-PCr and aerobic glycolysis. E. aerobic glycolysis.

B. anaerobic glycolysis.

Which of the following best describes anaerobic glycolysis? A. fast ATP production for a long duration B. fast ATP production for a short duration C. fast ATP production in high amounts D. slow ATP production for a long duration E. slow ATP production for a short duration

B. fast ATP production for a short duration

Which is NOT a component of the female athlete triad? A. amenorrhea B. iron-deficiency anemia C. All of the these are components of the female athlete triad. D. low energy intake E. bone loss (osteoporosis)

B. iron-deficiency anemia

Creatine phosphate contributes to ATP production by transferring: A. fatty acids into the mitochondrion to form ATP. B. phosphate to ADP to form ATP. C. pyruvate into the mitochondrion to form ATP. D. creatine to diphosphate to form ATP. E. adenosine to diphosphate to form ATP.

B. phosphate to ADP to form ATP.

Anaerobic metabolism yields _____ and _____. A. lactate; ADP B. pyruvate; ATP C. glucose; fatty acids D. creatine phosphate; ADP

B. pyruvate; ATP

Which is not a benefit of regular physical activity? A. reduces risk of colon and breast cancer B. reduces risk type 1 diabetes C. improves immune function D. strengthens bones E. reduces risk of cardiovascular disease

B. reduces risk type 1 diabetes

As daily exercise sessions increase in duration and intensity, which nutrient would typically be LEAST likely to require an increase in one's diet? A. carbohydrates B. saturated fat C. protein D. B vitamins

B. saturated fat

Which is an example of resistance exercise? A. ice skating B. weight lifting C. long-distance running D. biking E. yoga

B. weight lifting

After 2 minutes of exercise, aerobic metabolism represents about _____ of energy used. A. 90% B. 30% C. 60% D. 45%

C. 60%

What do aerobic metabolism and anaerobic metabolism have in common? A. Both take place in the mitochondria. B. Both require oxygen. C. Both yield ATP. D. Both generate pyruvate.

C. Both yield ATP.

Which system generates the majority of ATP for muscular work? A. combination of creatine phosphate and ADP B. glycolysis C. aerobic energy system D. anaerobic metabolism

C. aerobic energy system

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 15 minutes of high-intensity activity daily C. at least 30 minutes of moderate-intensity activity most days of the week D. at least 30 minutes of high-intensity activity most days of the week E. at least 20 minutes of high-intensity activity daily

C. at least 30 minutes of moderate-intensity activity most days of the week

The most significant factor leading to exhaustion during intense endurance exercise lasting 1.5 to 2.5 hours is: A. anaerobic glycolysis. B. an increase in lactate production. C. depletion of muscle glycogen. D. the loss of electrolytes.

C. depletion of muscle glycogen.

Creatine phosphate: A. enters the mitochondria for aerobic production of ATP. B. generates the majority of ATP in muscle contractions. C. generates ATP quickly, but the quantity is limited. D. is a form of energy that is usable by the body.

C. generates ATP quickly, but the quantity is limited.

Consuming carbohydrates during the first few hours after exercise maximizes: A. conversion of carbohydrates to protein. B. weight loss. C. glycogen storage. D. fat storage. E. muscle mass.

C. glycogen storage.

What are the three components of the female athlete triad? A. anemia, amenorrhea, hyponatremia B. dehydration, hyponatremia, and anemia C. inadequate energy intake, amenorrhea, and bone loss D. inadequate energy intake, anemia, and bone loss

C. inadequate energy intake, amenorrhea, and bone loss

To maintain adequate hydration during exercise, athletes should drink enough water to: A. prevent the loss of 0.5 pound of body weight. B. prevent the loss of one pound of body weight. C. limit fluid loss to 2% of body weight. D. limit fluid loss to 10% of body weight. E. limit fluid loss to 5% of body weight.

C. limit fluid loss to 2% of body weight.

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

C. no more than 8% glucose because higher amounts can slow gastric emptying.

Which list shows energy systems in the correct order of fastest to slowest rate of ATP production? A. glycolysis, fat oxidation, glucose oxidation, phosphagen B. fat oxidation, glucose oxidation, glycolysis, phosphagen C. phosphagen, glycolysis, glucose oxidation, fat oxidation D. glycolysis, glucose oxidation, fat oxidation, phosphagen E. glucose oxidation, phosphagen, glycolysis, fat oxidation

C. phosphagen, glycolysis, glucose oxidation, fat oxidation

Which is an example of neuromotor exercise? A. long-distance running B. weight lifting C. yoga D. ice skating E. biking

C. yoga

The body's store of glycogen provides about how many calories? A. 5000 B. 1000 C. 500 D. 2000 E. 2500

D. 2000

Which of the following is NOT true regarding the use of fat as an energy source during exercise bouts of equal duration? A. Total fat use peaks during moderately intense exercise (~ 65% of VO2max). B. As exercise intensity increases, the percent of energy derived from fat decreases. C. Fat use during high-intensity exercise improves with endurance training. D. Total fat use will be higher at 25% of VO2max than at 85% of VO2max.

D. Total fat use will be higher at 25% of VO2max than at 85% of VO2max.

All of the following statements are true about the use of supplements by athletes EXCEPT: A. female athletes may benefit by taking iron supplements. B. protein supplements generally provide no significantly proven benefits to competitive weight lifters. C. caffeine supplements may improve performance in high-intensity activities lasting over 1 minute. D. creatine monohydrate supplements may improve performance for high-intensity endurance activities.

D. creatine monohydrate supplements may improve performance for high-intensity endurance activities.

All of the following are benefits of regular, moderate to intense exercise EXCEPT: A. increased bone mass. B. improved stress management and reduced anxiety. C. helps maintain healthy body weight. D. decreased risk of all forms of cancer.

D. decreased risk of all forms of cancer.

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

D. exercise intensity by rating how hard a person feels his or her body is working.

During exercise, _____ peaks at about 2 seconds of activity and remains an important energy system for the duration of exercise. A. phosphocreatine B. lipid oxidation C. aerobic metabolism D. glycolysis

D. glycolysis

Where in the cell do aerobic energy systems produce ATP? A. plasma membrane B. nucleus C. cytosol D. mitochondria E. endoplasmic reticulum

D. mitochondria

What fuel source is Jan using if she exercises at 85% of her maximum aerobic capacity? A. mostly creatine phosphate B. mostly protein C. carbohydrate and fat equally D. mostly carbohydrate E. mostly fat

D. mostly carbohydrate

What fuel source is Jan using if she exercises at 25% of her maximum aerobic capacity? A. mostly carbohydrate B. mostly protein C. carbohydrate and fat equally D. mostly fat E. mostly creatine phosphate

D. mostly fat

All of the following explain why female athletes are at increased risk of developing osteoporosis EXCEPT: A. inadequate energy intake decreases body fat. B. low levels of female sex hormones increase bone loss. C. female sex hormone production decreases as body fat declines. D. prolonged amenorrhea will not affect bone loss.

D. prolonged amenorrhea will not affect bone loss.

Creatine monohydrate supplementation has been shown to improve: A. short-duration aerobic activity. B. long-duration aerobic activity. C. long-duration fat oxidation activity. D. short-duration anaerobic activity. E. long-duration glucose oxidation activity.

D. short-duration anaerobic activity.

All of the following are true of fluid and electrolyte losses during exercise EXCEPT: A. endurance training increases the rate of water loss during exercise. B. when exercising intensely, it is generally impossible to stay fully hydrated. C. to replace fluid losses, consume at least 16 ounces of fluid for every pound of body weight lost. D. the risk of hyponatremia is highest with intense exercise in hot and humid conditions.

D. the risk of hyponatremia is highest with intense exercise in hot and humid conditions.

Which is NOT a reason to use sports drinks? A. to replenish electrolyte loss due to sweating B. to replenish glycogen stores C. to provide carbohydrates to fuel the muscles D. to increase muscle protein E. to stay hydrated

D. to increase muscle protein

Which type of exercise improves cardiovascular fitness? A. weight lifting B. stretching C. resistance exercise D. uphill biking E. yoga

D. uphill biking

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

E. 1 to 4 g carbohydrate per kg body weight per day.

What is the recommended carbohydrate intake during one to two hours of intense exercise? A. up to 90 g per hour B. 10 to 15 g per hour C. 20 to 30 g per hour D. 25 g per hour E. 30 to 60 g per hour

E. 30 to 60 g per hour

What is an example of moderate-intensity activity? A. vigorous lap swimming B. power lifts C. uphill hiking D. sprinting E. brisk walk

E. brisk walk

The fuel source for the phosphagen system is: A. glycogen. B. fatty acids. C. glucose. D. protein. E. creatine phosphate.

E. creatine phosphate.

The major factor leading to exhaustion during exercise is: A. depletion of muscle protein. B. insufficient vitamin B12. C. iron-deficiency anemia. D. lactic acid buildup. E. depletion of muscle glycogen.

E. depletion of muscle glycogen.

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

E. encouraged a carbohydrate snack every two to three hours during training

ATP production from fatty acids in the mitochondrion requires: A. pyruvate. B. lactate. C. caffeine. D. carbon dioxide. E. oxygen.

E. oxygen.