Health - Physical Fitness & Nutrition

Which of the following includes one component of the minimal amount of regular exercise and physical activity you need to reap important health benefits?

150 minutes of moderate-intensity aerobic activity every single week

The raw energy you get from food is not in a form that is usable by your body. Before your body can benefit from these energy sources they must be converted into _____.

ATP

Which of the following is the BEST type of exercise to improve cardiorespiratory endurance?

Aerobic exercise

Exercise can _____.

All of the answers are correct

Penelope is getting ready for her daily run. She laces up her jogging shoes and heads out the door. What type of energy creation does she need in the first few minutes of exercise?

Anaerobic metabolism

Which of the following statements is TRUE concerning dietary fat intake for athletes?

Athletes should get between 20 to 35% of their calories from fats.

Why might a sprinter want to take creatine supplements?

Because it is stored in muscles and can give the sprinter instant energy and power.

Kevin is a marathon runner. Which of the following ergogenic aids will Kevin most likely to be using?

Caffeine

Where should the majority of calories in an athlete's diet come from?

Carbohydrates

Choose the set that contains only energy-yielding nutrients.

Carbohydrates, fats, and proteins

Which of the following is a supplement that contains the mineral chromium, which helps insulin to be used more efficiently?

Chromium Picolinate

Before starting an exercise program, you should always do what?

Consult with your doctor

Which of the following is an energy-containing molecule stored in your muscles that can be broken down easily to help make ATP?

Creatine phosphate

Mixing up your workouts so you do not overuse one set of muscles is known as:

Cross training

Johnny has been running for about 3 hours and has lost an excessive amount of water. What might we call Johnny's condition?

Dehydration

Which of the following is a condition in which the body has lost an excessive amount of water?

Dehydration

Which of the following is NOT a recommended treatment for fitness injuries?

Eliminate fluids containing sodium from your diet

David is a top triathlete, getting ready to race. In order to avoid digestive issues during the event and remain a front runner, David should limit his intake of which nutrient(s) in his pre-competition meal?

Fat and fiber

If you wanted to reduce your risk of injury, you could move your joints through their full range of motion on a regular basis. This would improve which component of physical fitness?

Flexibility

Tom is suffering from depression. Which of the following behaviors would you MOST expect from Tom?

He would feel constant sadness and would no longer enjoy the activities he used to enjoy.

You have been exercising for two hours and you notice that you have stopped sweating and your skin is hot and dry. You may be suffering from the life-threatening condition known as:

Heat Stroke

Sheri just completed her first marathon and is covered with perspiration. She tries to replenish her system with water, but it doesn't seem to be enough because she feels disoriented. Her running partner offers her a sports drink. What might Sheri be suffering from?

Hyponatremia

Which of the following is a condition in which blood sodium levels drop to abnormally low levels? This condition may be characterized by disorientation, seizures, a coma and even death.

Hyponatremia

Why do people do aerobic activity?

In order to be able to exert a lot of energy for a long time.

Which of the following is TRUE about aerobic metabolism?

It is used to make ATP in the presence of oxygen.

Which of the following is NOT a reason athletes desire a high level of 'glycogen'?

It reduces the risk of sodium imbalance.

You have been playing tennis in the hot sun and notice that you are sweating excessively and that your pulse is rapid. Which of the following should you NOT do?

Keep exercising but slow down.

One of the drawbacks of anaerobic metabolism is that it produces a substance that can interfere with muscle contractions and produce muscle pain. What is this substance called?

Lactic acid

How might an athlete boost glycogen stores before a competition?

Load up on carbohydrates

Which of the following terms describes the ability of a muscle or group of muscles to exert force for extended periods?

Muscle endurance

This is a state of excess fat accumulation in the body that predisposes a person to, or exacerbates, negative health states.

Obesity

Which of the following is NOT a recommendation for strength training?

Only stretch before workouts, not after.

Which of the following is NOT a recommendation for preventing injury?

Pushing yourself above your limits so you see progress

Which of the following is NOT a way that vitamins and minerals support physical activity?

Some vitamins and minerals contain calories that can be used directly for energy.

Which of the following is an injury to a ligament?

Sprain

What is the difference between static stretching and ballistic stretching?

Static stretching is holding a pose for a while, whereas ballistic stretching is bouncing up and down.

Joan wants to build up her muscle mass. What should she do?

Strength training

If your joints can't move through their normal range of motion, what should you do?

Stretch

Which of the following is a variable that does NOT influence an athlete's energy needs?

The preference for one energy-yielding nutrient over another.

Which of the following BEST describes body composition?

The proportion of fat versus fat-free mass

Choose the statement that is FALSE about anabolic steroids.

They are safe to take with few reported side effects.

Which of the following is a FALSE statement about ergogenic aids?

They have all been proven to enhance performance.

Why are fats beneficial for physical activity?

They provide sustained energy for endurance activity.

Which of the following is NOT good advice on staying well hydrated?

Thirst is a reliable indicator of your body's need for water.

Which of the following statements about water and physical activity is FALSE?

Water is needed to quench thirst only after physical activity.

Your ability to carry out daily tasks and routine physical activities without undue fatigue describes which of the following?

Your physical fitness

Which of the following would NOT be an appropriate food to eat or drink during a competition?

a ham and cheese sandwich

Before running the marathon, Sheri's trainer was adamant that she monitor her intake of certain vitamins and minerals to fight 'Free Radicals', which _____.

damage cells

Exercise can help build strong muscles to support places where two or more bones meet, which are called _____.

joints

Which of the following foods or beverages would be the BEST choice for avoiding hyponatremia during an athletic event?

sports drink