Nutrition Ch 11

How does the RPE scale work with regard to determining exercise intensity? Multiple choice question. Each number on the scale corresponds to an estimation of heart rate. Each number on the scale corresponds to an objective feeling of exertion. Each number on the scale corresponds to a subjective feeling of exertion.

Each number on the scale corresponds to a subjective feeling of exertion.

When you increase your heart rate to the target zone during your workouts, you are likely to observe improvements in physical fitness. To find your target zone (in beats per minute), subtract your age from 220 and then multiply the result by _____. Multiple choice question. 0.75 and 1.00 0.40 and 0.60 0.55 and 0.95 0.60 and 0.90

0.60 and 0.90

The RDA for protein in non-athletes is about ______ grams of protein per kilogram body weight. Multiple choice question. 0.8 1.0 1.7

0.8

The target heart rate zone for a 20 year old person whose maximum heart rate is 200 beats per minutes is [1] to [2] heartbeats per minute.

1- 120 2-180

Yoga is an example of [1] exercise, weight lifting is an example of [2] exercise, and running is an example of [3] exercise.

1- flexibility, recreational, or flexible 2- resistance or strength 3- aerobic or cardio

A typical carbohydrate loading regimen would be to [1] carbohydrates and exercise [2] time.

1- increase 2- decrease

Once desired muscle mass is achieved, protein intake should not exceed ______ grams per kilogram body weight? Multiple choice question. 2.0 1.6 0.8 1.2

1.2

The typical recommendations for protein intake for most athletes ranges from 1.2 to ____ grams of protein/kg of body weight, based on the amount needed for a 70 kg person. Multiple choice question. 3 1.7 0.8

1.7

One may break up the 30-minute exercise goal into ______-minute bouts and still gain the health benefits of physical activity. Multiple choice question. 3 7 5 10

10

How much does protein contribute to energy needs in endurance exercise? Multiple choice question. 50% 15%e

15%

Which of the following represents a healthy fat intake for an athlete? Multiple choice question. 30% - 45% of total kcal 60% of total kcal 15% - 25% of total kcal 10% of total kcal

15% - 25% of total kcal

What to do per week for Muscular fitness

2 to 3 times of resistance training per week

What is the formula for calculating the maximum heart rate? Multiple choice question. 220 plus your age in years 200 minus your age in years 220 minus your age in years 200 plus your age in years

220 minus your age in years

correct carbohydrate intake recommendation Low intensity activity

3-5 grams per kilogram body weight

The goal of a regular exercise program for someone who is just starting out is to work up to a total of ________ minutes of activity incorporated into each day. Multiple choice question. 30 60 90 10

30

A carbohydrate intake of ______ during strenuous endurance exercises that last about an hour or so can result in the delay of fatigue. Multiple choice question. 5 to 25 g/kg/hour 30 to 60 g/kg/minute 30 to 60 g/kg/hour 5 to 25 g/kg/minute

30 to 60 g/kg/hour

If you desire weight loss you may need to exercise how frequently? Multiple choice question. 5 to 6 times per week 2 to 3 times per week 1 to 2 times per week

5 to 6 times per week

correct carbohydrate intake recommendation Moderate exercise lasting about an hour per day

5-7 grams per kilogram body weight

Carbohydrate loading can increase the muscle glycogen stores by ____. Multiple choice question. 50% to 80% 10% to 25% 26% to 49% 90% to 100%

50% to 80%

correct carbohydrate intake recommendation Exercise lasting several hours per day

6-10 grams per kilogram body weight

What is the carbohydrate recommendation for an athlete engaged in extreme activity lasting 4 to 5 hours? Multiple choice question. 8-12 g/kg body weight 3-5 g/kg body weight 5-7 g/kg body weight

8-12 g/kg body weight

John weighs 68 kg. Once his desired muscle mass is achieved, his protein intake need not exceed _____ grams. Multiple choice question. 122 64 104 82

82

Describe the steps by which ATP is produced from a phosphocreatine (PCr) molecule. Instructions Energy transfer is used to re-form ATP ADP accumulates in contracting muscle An enzyme transfers a high-energy phosphate from phosphocreatine to ADP

ADP accumulates in contracting muscle An enzyme transfers a high-energy phosphate from phosphocreatine to ADP Energy transfer is used to re-form ATP

[blank] is the breakdown product formed when one phosphate group is removed from ATP.

ADP, Adenosine Diphosphate, or ADP +Pi

Carbohydrates, proteins, and fats can be converted to energy in the form of ______ in the cell as an immediate source of energy for all body functions. Multiple choice question. ATP creatine glucose glycogen

ATP

Carbohydrates, proteins, and fats can be converted to energy in the form of ______ in the cell as an immediate source of energy for all body functions. Multiple choice question. glycogen creatine ATP glucose

ATP

Phosphocreatine (PCr) is a high-energy compound created from ____. Multiple choice question. GTP and glycogen NAD and creatine ATP and creatine AMP and glucose

ATP and creatine

What is an advantage of the aerobic pathway in glycolysis? Multiple choice question. ATP production can be sustained for hours ATP production is supplied quickly

ATP production can be sustained for hours

Which of the following are included in the 2008 Physical Activity Guidelines? (Check all that apply.) Multiple select question. Adults should engage in 150 minutes of moderate-intensity aerobic activity or the equivalent each week. Adults should perform muscle-strengthening activities once a week. Adults should engage in 75 minutes of vigorous aerobic activity or the equivalent each week.

Adults should engage in 150 minutes of moderate-intensity aerobic activity or the equivalent each week. Adults should engage in 75 minutes of vigorous aerobic activity or the equivalent each week.

The 2008 Physical Activity Guidelines include which of the following? Multiple choice question. Adults should engage in 60 minutes of vigorous aerobic activity each week. Adults should engage in 60 minutes of moderate-intensity aerobic physical activity each week. Adults should perform muscle-strengthening activities 2 or more days each week.

Adults should perform muscle-strengthening activities 2 or more days each week.

What are some advantages and disadvantages of the use of phosphocreatine (PCr) as an energy source by exercising muscles? Multiple select question. Disadvantage: PCr is produced in massive quantities by the working muscle, which leads to the buildup of lactic acid. Advantage: PCr aids in anaerobic glucose breakdown. Advantage: PCr replenishes ATP at a fast rate. Advantage: PCr meets the energy demand of fast and powerful actions. Disadvantage: Not much PCr is produced and stored in the muscle.

Advantage: PCr replenishes ATP at a fast rate. Advantage: PCr meets the energy demand of fast and powerful actions. Disadvantage: Not much PCr is produced and stored in the muscle.

Type of exercise for running

Aerobic exercise

What is an example of a carbohydrate loading technique most commonly used by athletes prior to competition? Multiple choice question. As training decreases, carbohydrate intake decreases. As training decreases, carbohydrate intake remains the same. As training decreases, carbohydrate intake increases. As training increases, carbohydrate intake increases.

As training decreases, carbohydrate intake increases.

What is an example of a carbohydrate loading technique most commonly used by athletes prior to competition? Multiple choice question. As training decreases, carbohydrate intake increases. As training decreases, carbohydrate intake remains the same. As training decreases, carbohydrate intake decreases. As training increases, carbohydrate intake increases.

As training decreases, carbohydrate intake increases.

Energy usage for Phosphocreatine (PCr)

At the start of exercise, during short/explosive bursts of exercise intensity

Who is responsible in wrestling for conducting an initial weight assessment on the athlete? Multiple choice question. Athletic trainer School nurse Coach

Athletic trainer

Which factors help determine the caloric needs of the athlete? Multiple select question. Body composition Diet composition Type of training/competition Body size

Body composition Type of training/competition Body size

Why do many people abandon fitness programs? Multiple choice question. Boredom They reach their goals

Boredom

What are some examples of high-carbohydrate food sources? Multiple select question. Breakfast cereal Apple Bacon Chicken

Breakfast cereal Apple

What is a disadvantage of carbohydrate loading? Multiple choice question. Carbohydrate loading leads to additional water in muscle, which thus leads to unwanted water weight gain and related muscle stiffness. Carbohydrate loading may lead to increased discomfort in the GI tract prior to the competition. Carbohydrate loading may lead to hyperglycemia during athletic events.

Carbohydrate loading leads to additional water in muscle, which thus leads to unwanted water weight gain and related muscle stiffness.

What is the purpose of carbohydrate loading? Multiple choice question. Carbohydrate loading maximizes blood glucose levels prior to competition. Carbohydrate loading maximizes glycogen stores prior to competition. Carbohydrate loading maximizes glucagon stores. Carbohydrate loading maximizes blood glucose during competition.

Carbohydrate loading maximizes glycogen stores prior to competition.

What type of energy source is used by muscle cells in high intensity activities such as a 200-meter sprint? Multiple choice question. Carbohydrates Protein Lipids Ascorbic acid

Carbohydrates

Primary fuel for endurance exercise

Carbs

What are the symptoms of low blood glucose during endurance exercise? Multiple select question. Strength Confusion Irritability Headache

Confusion Irritability Headache

What factor may help in preventing or delaying fatigue during exercise? Multiple choice question. Consumption of protein during exercise Consumption of lukewarm water instead of cold during exercise Consumption of carbohydrates during exercise

Consumption of carbohydrates during exercise

What is the first step in designing a fitness program? Multiple choice question. Start with high-intensity exercises Monitor progress Define goals

Define goals

What are some adverse health effects of overconsuming protein? Multiple select question. Dehydration due to increased urine production Increased heart rate at rest Increased phosphorus loss in urine Increased formation of gallstones Excessive increase in muscle mass Compromised intake of other macronutrients

Dehydration due to increased urine production Compromised intake of other macronutrients

How can diet impact athletic performance? Multiple choice question. An unhealthy diet is capable of reducing performance, but a healthy diet alone, without supplements, cannot enhance performance. A healthy diet is capable of enhancing performance, but an unhealthy diet rarely reduces performance. Diet can either enhance or reduce performance.

Diet can either enhance or reduce performance.

Why do most athletes, except those on calorie-restricted diets, not need to take a vitamin/mineral supplement? Multiple choice question. Vitamin/mineral needs do not increase for athletes or those who engage in regular physical activity. Due to their higher-calorie diet, athletes are most likely consuming enough vitamins and minerals to meet their needs. Athletes typically tend to make healthier food choices in comparison to the general population.

Due to their higher-calorie diet, athletes are most likely consuming enough vitamins and minerals to meet their needs.

When should an athlete experiment with carbohydrate feedings? Multiple choice question. During competition During training While resting

During training

The Physical Activity Guidelines for Americans for adults include which recommendations? (Check all that apply.) Multiple select question. Each week, adults should engage in 150 to 300 minutes of moderate intensity activity. Each week, adults should engage in 75 to 150 minutes of vigorous aerobic activity. Each week, adults should engage in 300 to 500 minutes of moderate intensity activity. Adults should move more and sit less throughout the day.

Each week, adults should engage in 150 to 300 minutes of moderate intensity activity. Each week, adults should engage in 75 to 150 minutes of vigorous aerobic activity. Adults should move more and sit less throughout the day.

If athletes are not on a calorie-restricted diet, how can they meet the recommendations for vitamins and minerals? Multiple choice question. Eat a varied, balanced diet A vitamin/mineral supplement is required

Eat a varied, balanced diet

What contributes to the length of time that PCr can function as the major source of energy? Multiple select question. Energy released from the metabolism of stored vitamins Energy released from the metabolism of stored alcohol Energy released from the metabolism of fatty acids Energy released from the metabolism of glucose

Energy released from the metabolism of fatty acids Energy released from the metabolism of glucose

Which of the following are recommended procedures for treating a person suffering from heat exhaustion? Select all that apply. Multiple select question. Excess clothing should be removed. Cover the person with a blanket to prevent further heat loss. Sponge the person's body with cool water. Have the person replace fluid as tolerated.

Excess clothing should be removed. Sponge the person's body with cool water. Have the person replace fluid as tolerated.

Energy usage for Carbohydrate (aerobic)

Exercise lasting 2 minutes to 3 hours or more

What is the consequence of glycogen depletion in an athletic event? Multiple choice question. Exercise must be stopped or pace dramatically reduced Nothing, the concern is only hydration

Exercise must be stopped or pace dramatically reduced

Why is variety important in an exercise program? Multiple select question. Exercises different muscle groups It aids in increasing adipose tissue Prevents boredom

Exercises different muscle groups Prevents boredom

What are some advantages of using fat for fuel instead of carbohydrates during long-duration activities? Multiple select question. Fat fuel provides twice as much energy in comparison to carbohydrate. Fat breakdown occurs at a much quicker rate in comparison to carbohydrate breakdown in aerobic conditions. We generally have more fat stores than carbohydrate stores.

Fat fuel provides twice as much energy in comparison to carbohydrate. We generally have more fat stores than carbohydrate stores.

What is an advantage of using fat for fuel during long duration activities as opposed to using carbohydrates? Multiple choice question. There is a limited supply of fat stores to use. Fat provides more energy thus more ATP.

Fat provides more energy thus more ATP.

When are fatty acids used for energy during exercise? Multiple choice question. Fatty acids are used for energy during moderate to vigorous intensity aerobic exercise. Fatty acids are used for energy during low to moderate intensity anaerobic exercise. Fatty acids are used for energy during low to moderate intensity aerobic exercise.

Fatty acids are used for energy during low to moderate intensity aerobic exercise.

When are appropriate times to exercise? Multiple select question. First thing in the morning While eating Between classes Before dinner

First thing in the morning Between classes Before dinner

Type of exercise for Yoga

Flexibility exercise

______ is the main storage form of glucose. Multiple choice question. ATP Glucagon Lactate Glycogen

Glycogen

______ is the main storage form of glucose. Multiple choice question. Glucagon Glycogen ATP Lactate

Glycogen

What are the symptoms of low blood glucose during endurance exercise? Multiple select question. Headache Strength Irritability Confusion

Headache Irritability Confusion

______ is the first stage of heat-related illness and occurs as a result of decreased blood volume due to excessive fluid loss. Multiple choice question. Heat exhaustion Hypernatremia Hyperkalemia Heat stroke

Heat exhaustion

What are the three adverse health conditions associated with exercising in high heat and humidity? Multiple select question. Heat exhaustion Heat-related sports anemia Heat cramps Heatstroke

Heat exhaustion Heat cramps Heatstroke

Medications for what disease may affect maximum heart rate? Multiple choice question. Type 2 diabetes High blood pressure Cystic fibrosis

High blood pressure

skeletal muscle fiber Type I

High capacity for oxidative metabolism

Energy usage for Carbohydrate (anaerobic)

High-intensity exercise lasting 30 seconds to 2 minutes

What are the consequences of an athlete suffering from Relative Energy Deficiency in Sport (REDS)? Multiple select question. Increased risk of injury High estrogen levels Increased bone mass Delayed menses

Increased risk of injury Delayed menses

What occurs when an athlete consumes protein at levels above recommendations? Multiple select question. Builds bigger muscles Builds stronger muscles Increased use of amino acids for energy Increased urine production

Increased use of amino acids for energy Increased urine production

What does training do to muscles? Multiple select question. Increases muscle myoglobin Increases the size and number of mitochondria Increases lipoprotein lipase

Increases muscle myoglobin Increases the size and number of mitochondria

Rank the phases of progression in an exercise program. Instructions Improvement phase Maintenance phase Initiation phase

Initiation phase Improvement phase Maintenance phase

Which of the following describes why an iron deficiency impacts athletic performance? Multiple choice question. Iron is involved in carbon dioxide transport. Iron is involved in energy production. Iron is involved in white blood cell production in the body.

Iron is involved in energy production.

What is the main advantage of PCr? Multiple choice question. Abundant quantities are made. It replenishes ATP slowly. It can be activated instantly. Large quantities can be stored in muscle.

It can be activated instantly.

What is a benefit of carbohydrate loading? Multiple choice question. It can mobilize free fatty acids. It can increase muscle glycogen stores. It can increase liver glycogen stores.

It can increase muscle glycogen stores

What is a benefit of carbohydrate loading? Multiple choice question. It can increase liver glycogen stores. It can mobilize free fatty acids. It can increase muscle glycogen stores.

It can increase muscle glycogen stores.

Why is the lack of regular menstruation a concern with female athletes? Multiple choice question. It causes hypertension due to low estrogen. It can lead to bone loss. It can cause diabetes due to low estrogen.

It can lead to bone loss.

What are the disadvantages of the anaerobic pathway? Multiple select question. It cannot sustain ATP production for long Only about 5% of the energy available from glucose is released It relies too heavily on using iron as an energy source

It cannot sustain ATP production for long Only about 5% of the energy available from glucose is released

advantage of the anaerobic pathway? Multiple choice question. It is useful in endurance exercise It is a fast way to resupply ATP to the muscle

It is a fast way to resupply ATP to the muscle

skeletal muscle fiber Type IIX

Least amount of oxidative capacity

Which of the following are sources of energy that produce ATP? Multiple select question. Lipids Protein Carbohydrates Calcium

Lipids Protein Carbohydrates

In which organ is lactate from the blood resynthesized into glucose? Multiple choice question. Liver Brain Pancreas Heart

Liver

In which organ is lactate from the blood resynthesized into glucose? Multiple choice question. Pancreas Brain Heart Liver

Liver

_____ glycogen is used to maintain blood glucose levels. Multiple choice question. Liver Muscle Kidney Brain

Liver

What are the two main reasons endurance athletes need to increase their daily carbohydrate intake? Multiple select question. Load muscles and liver with glycogen Prevent illness or injury To ensure appropriate vitamin and mineral intake Prevent chronic fatigue

Load muscles and liver with glycogen Prevent chronic fatigue

What exercise phase is a person in when no further physical gains are achieved and a plateau is reached? Multiple choice question. Maintenance Improvement Initiation

Maintenance

[blank] refers to the type of exercise performed.

Mode

Rating of Perceived Exertion (RPE) scale w/ 12-15

Moderate exertion

While exercising, if you can carry on a conversation, which levels of exercise intensities are you engaged in? Multiple select question. Moderate intensity Low intensity Vigorous intensity

Moderate intensity Low intensity

skeletal muscle fiber TypeIIA

Moderate oxidative capacity

Where is glycogen stored in the body? Multiple select question. Brain cells Muscle cells Liver cells Heart cells Kidney cells

Muscle cells Liver cells

During a marathon race, what can occur after 90 minutes of running? Multiple choice question. Athletic performance can increase. Muscle glycogen stores decline. Muscle glycogen stores increase.

Muscle glycogen stores decline.

After muscles work repeatedly they will have which response? Multiple choice question. Muscle hypertrophy Muscle atrophy

Muscle hypertrophy

What is an advantage of carbohydrate loading? Multiple choice question. Muscle can get stiff and sore and feel heavy Muscles have increased glycogen and can exercise longer

Muscles have increased glycogen and can exercise longer

What is an advantage of carbohydrate loading? Multiple choice question. Muscles have increased glycogen and can exercise longer Muscle can get stiff and sore and feel heavy

Muscles have increased glycogen and can exercise longer

Atrophy

Muscles shrink

What are some examples of guidelines set in the weight-dependent sport of wrestling as a means to classify athletes in weight divisions while minimizing unhealthy weight-loss practices? (Check all that apply.) Multiple select question. No more than 1.5% of body weight can be lost per week. Athletes are classified in a weight category at the start of the season. Weight loss prior to the competition cannot exceed 2-5 pounds. Final weight cannot fall below the calculated minimum wrestling weight.

No more than 1.5% of body weight can be lost per week. Athletes are classified in a weight category at the start of the season.

Do most athletes need to consume protein supplements? Multiple choice question. No; protein supplements are considered a banned ergogenic aid by committees such as the NCAA and IOC. No; most athletes can meet protein needs by consuming a varied diet. Yes; it is not feasible to meet increased protein requirements through diet alone. Yes; protein supplements are an affordable and convenient way to meet protein needs.

No; most athletes can meet protein needs by consuming a varied diet.

How does overconsumption of protein sometimes lead to fatigue? Multiple choice question. Protein breakdown requires more energy compared to carbohydrate and fat Not enough carbohydrates are consumed due to increased protein intake Damage to kidneys fatigues the body

Not enough carbohydrates are consumed due to increased protein intake

What test is used to measure oxygen consumption during exercise? Multiple choice question. Carbon dioxide given off during a treadmill test Oxygen consumption during a treadmill test

Oxygen consumption during a treadmill test

How long can phosphocreatine (PCr) serve as an energy source for the working muscle? Multiple choice question. PCr provides energy for events lasting 5-10 minutes. PCr provides energy for events lasting up to one minute. PCr provides energy for events lasting for greater than 2 minutes.

PCr provides energy for events lasting up to one minute.

What is one reason why endurance athletes need to increase their carbohydrate intake? Multiple choice question. Prevent chronic fatigue Load kidney with glycogen

Prevent chronic fatigue

Which of the following macronutrients contributes the least amount of energy during low-intensity, long-duration exercise? Multiple choice question. Carbohydrates Fats Protein

Protein

Why are the protein recommendations for athletes performing strength training high? Multiple select question. Energy needs Repair of tissue Synthesis of new muscle

Repair of tissue Synthesis of new muscle

Type of exercise for Strength training

Resistance exercise

Each number on the RPE scale is determined by what method? Multiple choice question. Objective Subjective

Subjective

What is a symptom of low blood glucose during exercise? Multiple choice question. Sweating Euphoria

Sweating

What is a useful tool athletes can use in order to plan a carbohydrate-rich diet? Multiple choice question. Glycemic index The Exchange System

The Exchange System

Why is it important for the athlete to experiment with carbohydrate feedings during training as opposed to during competition? Multiple choice question. The athlete should experiment during training since carbohydrate feedings may not always be available/feasible during competition. The athlete should experiment during training to establish the carbohydrate feeding level that leads to optimal performance.

The athlete should experiment during training to establish the carbohydrate feeding level that leads to optimal performance.

how glucose levels are maintained in Bloodstream

The breakdown of liver glycogen to maintain glucose levels

how glucose levels are maintained in Muscle cell

The glycogen stored on site is broken down to maintain glucose levels

What does the term mode mean? Multiple choice question. How long you do the exercise How often you do an exercise The type of exercise performed

The type of exercise performed

Which option correctly describes a proper warm-up prior to the start of an exercise routine? Multiple choice question. The warm-up should be gradual. The warm-up should cause fatigue. The warm-up enables muscles to get stronger and bigger.

The warm-up should be gradual.

What are the attributes of warming up properly prior to the start of exercise? (Check all that apply.) Multiple select question. The warm-up should cause fatigue. The warm-up should not deplete energy stores. The warm-up should be sufficient to increase muscle size. The warm-up should be gradual. The warm-up should be sufficient to increase body temperature.

The warm-up should not deplete energy stores. The warm-up should be gradual. The warm-up should be sufficient to increase body temperature.

10-minute bouts of exercise done 3 times throughout the day can lower the risk of what diseases? Multiple select question. Type 2 diabetes mellitus Kidney disease Cardiovascular disease Cancer

Type 2 diabetes mellitus Cardiovascular disease Cancer

______ fat should be emphasized in the athlete's diet. Multiple choice question. Unsaturated Saturated Trans

Unsaturated

______ fat should be emphasized in the athlete's diet. Multiple choice question. Unsaturated Trans Saturated

Unsaturated

The oxygen consumption during a treadmill test for exercise intensity is called _____. Multiple choice question. VO2 max RPE

VO2 max

Rating of Perceived Exertion (RPE) scale w/ 9

Very light exertion

Rating of Perceived Exertion (RPE) scale w/ 19

Very very hard exertion

If you cannot carry on a conversation, what level of intensity of exercise are you engaged in? Multiple choice question. Low intensity Vigorous intensity Moderate intensity

Vigorous intensity

When is the best time to exercise? Multiple choice question. After you eat First thing in the morning Before you eat Whenever you can fit it in

Whenever you can fit it in

What is an example of a high-carbohydrate food source? Multiple choice question. Avocados Chicken Bacon Whole grains

Whole grains

Which person described below should discuss their fitness goals with their physician before beginning an exercise program? Multiple choice question. a 55-year-old male who has been inactive for 20 years a healthy woman with a family history of breast cancer a female 30 years of age wanting to train for a 3 mile race/walk

a 55-year-old male who has been inactive for 20 years

What is the target zone for heart rate? Multiple choice question. a range of heart rates between 50%-95% of maximum heart rate the heart rate zone that one strives for during aerobic exercise a range of heart rates between 60%-90% of maximum heart rate the optimal heart rate range for heart health

a range of heart rates between 60%-90% of maximum heart rate

Women who are suffering from REDS and exhibit amenorrhea should be treated with ______. (Check all that apply.) Multiple select question. a lower energy diet a slight reduction in training complete bed rest calcium supplementation

a slight reduction in training calcium supplementation

In order to get adequate protein in their diet most athletes will need to consume _____. Multiple choice question. protein supplements a varied, balanced diet

a varied, balanced diet

A(n) ______ exercise uses large muscle groups in a rhythmic fashion. Multiple choice question. intense resistance flexibility aerobic

aerobic

Cycling and running [blank] are examples of exercise.

aerobic

Cycling and running are examples of [blank] exercise.

aerobic

What to do per week for Cardiovascular fitness

aerobic exercise 3 to 5 days a week

About 95% of ATP produced during the complete metabolism of glucose is formed ____ in the mitochondria. Multiple choice question. anaerobically aerobically

aerobically

Athletic training and genetic makeup are important determinants of _______. Multiple choice question. athletic performance PCr levels resistance exercise bonking

athletic performance

Supplementation with which mineral should be implemented in the diet of female athletes presenting with amenorrhea? Multiple choice question. magnesium iron calcium sodium

calcium

Amino acids from proteins _____ be used to fuel muscles. Multiple choice question. cannot can

can

Cells ____ directly use the energy released from the breakdown of macronutrients. Multiple choice question. can cannot

cannot

Muscle mass ____ be increased simply by increasing consumption of protein. Multiple choice question. can cannot

cannot

As exercise intensity increases, the use of which fuel becomes more important for meeting the muscle cells needs? Multiple choice question. protein NAD carbohydrate fat

carbohydrate

Where are the most pronounced effects of physical activity seen in the body? (Check all that apply.) Multiple select question. parasympathetic system circulatory system muscular system reproductive system

circulatory system muscular system

Where are the most pronounced effects of physical activity seen in the body? (Check all that apply.) Multiple select question. parasympathetic system circulatory system reproductive system muscular system

circulatory system muscular system

To reach goals, fitness program planning should consider the ______ of exercise. Multiple select question. duration frequency mode rhythm intensity

duration frequency mode intensity

A ketogenic diet may benefit _____. Multiple choice question. endurance athletes athletes in high-intensity sports

endurance athletes

Protein is more likely to make a significant contribution as a fuel source during _______. Multiple choice question. short-duration, high intensity exercise endurance exercise resistance exercise

endurance exercise

A useful tool athletes can use in order to plan a carbohydrate-rich diet is the [blank]

exchange system

What to do per week for Weight loss goals

exercise 5 to 6 times per week

Carbohydrate loading involves altering ______. (Check all that apply.) Multiple select question. exercise intensity the protein content of the diet exercise duration the carbohydrate content of the diet

exercise intensity exercise duration the carbohydrate content of the diet

If _____ were the only fuel source available for energy, we would be unable to exercise beyond the intensity of a jog. Multiple choice question. carbohydrate fat

fat

The use of which fuel source drops as the intensity of exercise increases? Multiple choice question. fat ATP carbohydrate glycogen

fat

The use of which fuel source drops as the intensity of exercise increases? Multiple choice question. fat glycogen ATP carbohydrate

fat

What comprises the predominant fuel used when at rest? Multiple choice question. amino acids fatty acids

fatty acids

A good diet won't substitute for either _____ or ____ as a determinant of athletic performance. Multiple select question. special training equipment genetic makeup athletic training proper supplement use

genetic makeup athletic training

What is the mixture of energy fuels during moderate-intensity exercise? Multiple choice question. two-thirds carbohydrate and one-third fat three-quarters carbohydrate and one-quarter fat half carbohydrate and half fat one-third carbohydrate and two-thirds fat

half carbohydrate and half fat

During anaerobic glycolysis, lactate is produced and can be used by the ______ for its energy needs. Multiple choice question. brain heart liver pancreas

heart

Including daily physical activity in one's lifestyle may help decrease ______. (Check all that apply.) Multiple select question. high blood pressure immune function stress elevated blood glucose levels

high blood pressure stress elevated blood glucose levels

Fat utilization can't occur fast enough to meet the ATP demands of ____. Multiple choice question. high intensity exercise low to moderate intensity exercise flexibility exercise resistance exercise

high intensity exercise

During the initial phases of strength training, protein needs are _____ than after the desired muscle mass has been achieved. Multiple choice question. higher lower the same as

higher

Athletes in high-intensity sports who maintain a ketogenic diet tend to have _______. (Check all that apply.) Multiple select question. impaired sprinting abilities lower glycogen levels higher glycogen levels enhanced sprinting abilities

impaired sprinting abilities lower glycogen levels

Your health will benefit from including physical activity in your daily routine/lifestyle because it ______. (Check all that apply.) Multiple select question. improves balance reduces blood pressure increases stress on the body enhances heart function

improves balance reduces blood pressure enhances heart function

Hypertrophy

increase in muscle size

A benefit of physical activity in terms of weight control includes _____. Multiple choice question. increasing overall energy expenditure aiding in blood glucose regulation enhancing immune function positively affecting blood pressure

increasing overall energy expenditure

Glycogen is the primary source of glucose for ATP production in muscle cells during _______. Multiple choice question. intense activities that last less than 2 hours intense activities that last more than 2 hours intense activities that last more than 4 hours

intense activities that last less than 2 hours

Some examples of aerobic exercise are ____. Multiple select question. yoga lap swimming squats and lunges rowing

lap swimming rowing

Most of the energy supplied from protein comes from the metabolism of which amino acids? (Check all that apply.) Multiple select question. leucine alanine isoleucine glycine valine

leucine isoleucine valine

Athletes in high-intensity sports who maintain a ketogenic diet tend to have _______. (Check all that apply.) Multiple select question. lower glycogen levels impaired sprinting abilities higher glycogen levels enhanced sprinting abilities

lower glycogen levels impaired sprinting abilities

Diet may aid in ______ athletic potential. Multiple choice question. maximizing lessening

maximizing

Certain medications, such as drugs for hypertension, may impact _____. Multiple choice question. maximum heart rate exercise frequency exercise duration exercise rhythm

maximum heart rate

When is it especially important to discuss the fitness program goals with a health-care provider? Multiple choice question. men over 40 and women over 50 who have existing health problems men over 30 and women over 40 who are physically active

men over 40 and women over 50 who have existing health problems

The production of ATP is primarily formed in the ____. Multiple choice question. mitochondria ribosomes cytosol nucleus

mitochondria

Training increases the size and number of _______ in muscles. Multiple choice question. nuclei fibers adipose cells mitochondria

mitochondria

When engaging in exercise, the goal is to aim for a perceived exertion of 12 to 15 on the RPE scale, indicating ______. Multiple choice question. very very hard exertion moderate intensity very light exertion

moderate intensity

The aerobic pathway releases _______ the anaerobic pathway. Multiple choice question. less energy than more energy than the same amount of energy as

more energy than

The aerobic pathway releases _______ the anaerobic pathway. Multiple choice question. more energy than the same amount of energy as less energy than

more energy than

Which energy fuels are burned during rest compared to when exercising? (Check all that apply.) Multiple select question. more carbohydrates more fat fewer carbohydrates less fat

more fat fewer carbohydrates

Glycogen needed during exercise is stored in the ____. Multiple choice question. brain muscles pancreas lungs

muscles

Physical activity aids in weight control by _______. Multiple select question. raising post-exercise resting energy expenditure improving immunological function increasing overall energy expenditure reducing blood pressure

raising post-exercise resting energy expenditure increasing overall energy expenditure

The Healthy People 2020 objectives include _____. Multiple choice question. decrease the proportion of adults who engage in muscle-strengthening activity reduce the proportion of adults engaging in no leisure-time physical activity

reduce the proportion of adults engaging in no leisure-time physical activity

Which system is most affected by physical activity? Multiple choice question. skeletal digestive endocrine

skeletal

Identify two Healthy People 2020 objectives for adults related to physical activity and exercise. Multiple select question. to increase the proportion of adults engaging in no leisure-time physical activity to reduce the proportion of adults engaging in daily, moderate-intensity physical activity to increase the proportion of adults who meet physical activity guidelines for aerobic and muscle-strengthening activity to reduce the proportion of adults engaging in no leisure-time physical activity

to increase the proportion of adults who meet physical activity guidelines for aerobic and muscle-strengthening activity to reduce the proportion of adults engaging in no leisure-time physical activity

Energy usage for ATP

used all the time

Athletes need ______ amounts of food energy. Multiple choice question. varying constant consistent

varying

Why would athletes have iron-deficiency anemia? (Check all that apply.) Multiple select question. low muscle mass high-calorie diets vegan diets menstrual losses

vegan diets menstrual losses

Preferably, aerobic activity should be spread throughout the ____. Multiple choice question. day month week

week

Most new exercise programs should start with _____. Multiple select question. 1 hour of moderate intensity exercise daily working out at a high level of the maximum target heart rate zone short levels of exercise at the lower end of the maximum heart rate target zone working towards 30 minutes of activity daily

working towards 30 minutes of activity daily short levels of exercise at the lower end of the maximum heart rate target zone