Nutrition Final Exam Ch. 10

Front 1

People who regularly engage in physical activity live longer on average than those who are physically inactive.

Back 1

true

Front 2

To emphasize muscle endurance in weight training, you would combine less resistance (light weights) with more repetitions.

Back 2

true

Front 3

Most athletes probably need somewhat more protein than do sedentary people.

Back 3

true

Front 4

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' oxygen.

Back 4

true

Front 5

Active people do not need extra fluid in cold weather.

Back 5

false

Front 6

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?

Back 6

moderate

Front 7

The 2008 Physical Activity Guidelines for Americans recommend:

Back 7

accumulating activities in weekly totals of at least 10-minutes sessions.

Front 8

Which of the following enhances flexibility?

Back 8

stretching

Front 9

Muscles respond to the overload of exercise by gaining:

Back 9

-strength
-size

Front 10

Weight training results in all of the following except:

Back 10

decreased bone density

Front 11

Characteristics of cardiorespiratory endurance include:

Back 11

-increased cardiac output and oxygen delivery
-reduced blood pressure

Front 12

In the early minutes of an activity, _______ provides the majority of energy the muscles use to go into action.

Back 12

muscle glycogen

Front 13

As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients?

Back 13

epinephrine

Front 14

Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood.

Back 14

lactate

Front 15

The role of lactate in enhancing muscle gain is to:

Back 15

stimulate muscle growth from resistance exercise

Front 16

A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.

Back 16

20

Front 17

Glycogen depletion occurs after about _____ hour(s) of vigorous activity.

Back 17

two

Front 18

The amount of protein needed for physical activity varies depending on:

Back 18

the amount of training in particular exercise an athlete has had

Front 19

An American Dietetic Association recommends _____ grams protein per kilogram of body weight each day for an endurance athlete.

Back 19

1.2-1.4

Front 20

Which of the following nutrients is important for athletes because it is needed for the formation of collagen?

Back 20

vitamin C

Front 21

Which of the following are most prone to iron deficiency?

Back 21

-female athletes
-endurance athletes

Front 22

Sports anemia:

Back 22

-is normal adaptation to endurance training
-is temporary

Front 23

An endurance athlete can lose ____ of fluid an hour.

Back 23

1.5 quarts

Front 24

During exercise the optimal beverage for replacing fluids is:

Back 24

cool water

Front 25

To prevent hyponatremia during prolonged events, athletes should:

Back 25

-favor sports drinks over water
-eat pretzels in the last half of a long event

Front 26

Sports drinks offer some advantages over water for athletes who:

Back 26

need to replenish electrolytes

Front 27

Moderate use of caffeine by athletes:

Back 27

may assist performance

Front 28

Which of the following should not by used by athletes?

Back 28

carbonated beverages
-alcohol

Front 29

Recommendations have been established for moderate physical activity because:

Back 29

physically active people live longer than those who are inactive

Front 30

The health benefits of being physically active include all of the following except:

Back 30

reducing the amount of sleep needed each day

Front 31

Which of the following is a recommendation in the Physical Activity Guidelines for Americans for weekly physical activity?

Back 31

perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.

Front 32

When designing a fitness routine that is intended to help muscles gain strength and size, what must you consider?

Back 32

muscles need a day or two of rest to refuel and repair

Front 33

A 70-year-old woman wants to begin a weight training program. What advice would you give her?

Back 33

it would be a good way to improve her bone density

Front 34

Researchers measure cardiovascular fitness with VO2max which will:

Back 34

increase as fitness improves and blood is pumped more efficiently

Front 35

You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58. What can you state about your progress?

Back 35

you are making good progress and should continue so the pulse goes lower

Front 36

Calculate how much carbohydrate an athlete who is in training for a marathon should eat within two hours after his daily workout in order to enhance his body's storage of glycogen if he weighs 175 pounds.

Back 36

88-123 grams

Front 37

Which of the following athletes would use the lwast protein for fuel during exercise?

Back 37

Gary, who consumes a carbohydrate-rich diet

Front 38

A high-school football player is eating enough foods in his diet to provide him with 2.5 grams per kg of his body weight. What type of benefit will he get from his high protein intake?

Back 38

this exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein

Front 39

An athlete takes vitamin and mineral supplements prior to competition because he believes they can enhance performance. How would you respond to this practice?

Back 39

the practice does not improve performance because this is not enough time for hem to be combined with other appropriate parts so they can so their work.

Front 40

What would you tell a female lone distance runner who is considering whether or not to begin taking an iron supplement?

Back 40

she needs to have medical testing of her blood iron values first to see if she needs it

Front 41

A female athlete weighs 120 pounds before a race and 115 pounds after the race. How much fluid should she consume?

Back 41

10 cups

Front 42

Your friend participates in strenuous world-class competition that lasts for four hours or more. Which of the following would you recommend to your friend?

Back 42

suggest that he consume sports drinks and pretzels

Front 43

The advantage for athletes of using sport drinks for fluid replacement is that:

Back 43

they have a pleasant taste which encourages consumption

Front 44

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:

Back 44

make a person feel full quickly and may limit fluid intake

Front 45

Why would you tell someone no to drink alcohol before engaging in an athletic event?

Back 45

-because it is a diuretic
-because it impairs temperature regulation

Front 46

How many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores and to meet energy needs if he consumes 2800 calories?

Back 46

490 grams

Front 47

The term ergogenic:

Back 47

-implies that the product has a special work-enhancing powers
-is associated with supplements claimed to benefit athletes

Front 48

Which of the following statements regarding carnitine is true?

Back 48

it is nonessential nutrient

Front 49

Muscle growth is stimulated by:

Back 49

physically demanding activity

Front 50

Which of the following is characteristic of candy bars and specialty drinks marketed to athletes?

Back 50

-they provide extra food energy
-they can be used as a pregame meal