Chapter 14 – Fitness: Physical Activity, Nutrients, and Body Adaptations
MULTIPLE CHOICE
1. Which of the following are features of physical activity and exercise?
a.
Neither involves mandatory body movement
b.
Neither involves enhanced energy expenditure
c.
Physical activity, but not exercise, involves muscle contractions
d.
Exercise, but not physical activity, is thought to be vigorous, structured, and planned
e.
Exercise, but not physical activity, involves aerobic activity.
2. What percentage of U.S. adults meet physical activity guidelines?
a.
10
b.
20
c.
30
d.
40
e.
50
3. As little as ____ minutes of moderate-intensity activity per day can add years to an individual’s life.
a.
5
b.
10
c.
15
d.
30
e.
45
4. What is muscle atrophy?
a.
Loss of muscle size and strength
b.
Muscle cramps arising from insufficient warm–up
c.
Muscle spasms resulting from too-rapid progressive overloading
d.
Alterations in heart muscle contractions when first initiating a fitness program
e.
Muscle changes associated with the use of anabolic steroids
5. A muscle that increases in size in response to use is an example of
a.
atrophy.
b.
hypertrophy.
c.
muscular endurance.
d.
muscle engorgement.
e.
hyperplasia.
6. Athletes can safely add muscle tissue by
a.
tripling protein intake.
b.
taking hormones duplicating those of puberty.
c.
putting a demand on muscles repeatedly by making them work harder.
d.
relying on protein for muscle fuel and decreasing intake of carbohydrates.
e.
exercising to exhaustion and then relying on electrical stimulation for further muscle
building.
7. The effect of regular exercise on heart and lung function is known as
a.
muscle fitness.
b.
muscle endurance.
c.
cardiopulmonary adaptation.
d.
cardiorespiratory conditioning.
e.
aerobic fitness.
8. For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least
a.
20 minutes.
b.
40 minutes.
c.
1 hour.
d.
1 1/2 hours.
e.
2 hours.
9. The volume of blood ejected by the heart each minute is known as the
a.
VO2 max.
b.
one-half VO2 max.
c.
cardiac output.
d.
cardiac conditioned index.
e.
cardiac volume.
10. A person’s “VO2 max” is the maximum
a.
velocity on a treadmill test.
b.
rate of oxygen consumption.
c.
intake of oxygen while at rest.
d.
intake of air at 70% physical exhaustion.
e.
speed of oxygen exchange in the lungs
11. Which of the following is an example of a resistance training activity?
a.
Yoga
b.
Swimming
c.
Power walking
d.
Lifting free weights
e.
Ballistic stretching
12. In weight training, muscle endurance can best be emphasized by performing a
a.
low number of repetitions with heavy weight.
b.
low number of repetitions with lighter weight.
c.
high number of repetitions with heavy weight.
d.
high number of repetitions with lighter weight.
e.
sufficient repetitions with any weight to induce exhaustion.
13. In weight training, muscle strength can best be emphasized by performing a
a.
low number of repetitions with heavy weight.
b.
low number of repetitions with lighter weight.
c.
high number of repetitions with heavy weight.
d.
high number of repetitions with lighter weight.
e.
sufficient repetitions with any weight to induce exhaustion.
14. What is the predominant fuel used by muscle cells during low– or moderate-intensity activity?
a.
Fat
b.
Protein
c.
Glycogen
d.
Blood glucose
e.
Glucose
15. Chris has been competing all day in a track competition and is now ready for the 100-meter dash.
Although he feels tired, which of the following high-energy muscle compounds can he rely on for
quick energy in this event?
a.
Fat
b.
Lactate
c.
Creatine phosphate
d.
Adenosine diphosphate
e.
Adenosine triphosphate
16. What high-energy compound acts as a reservoir of energy for the maintenance of a steady supply of
ATP?
a.
Glycerol
b.
Glycogen
c.
Fatty acids
d.
Creatine phosphate
e.
ADP
17. What substance contains the chemical energy that drives immediate muscle contraction?
a.
ATP
b.
NAD
c.
Glucose
d.
Fatty acids
e.
Lactate
18. Which of the following is a characteristic of fuel use by muscles?
a.
At rest, about 90% of the fuel is derived from glucose.
b.
At rest, about 90% of the fuel is derived from fat.
c.
Muscles always use a mixture of fuels at rest or during physical activity.
d.
During physical activity, amino acids contribute most of the fuel.
e.
During the first 10 seconds of physical activity, the lactic acid system is the predominant
source of energy.
19. What is the usual fate of muscle glycogen during exercise?
a.
Utilized as a fuel within the muscle cells only
b.
Released into the bloodstream to provide fuel for brain cells
c.
Released into the bloodstream to replenish liver glycogen as needed
d.
Utilized to support lung and heart function under conditions of intense physical
performance
e.
Excreted through sweat
20. What dietary nutrients are most effective at raising muscle glycogen concentrations?
a.
Fats
b.
Proteins
c.
Carbohydrates
d.
Chromium and iron
e.
Sodium and potassium
21. A tissue deprived of an oxygen supply during exercise would develop an accumulation of
a.
ATP.
b.
lactate.
c.
glucose-1-phosphate.
d.
TCA cycle intermediates.
e.
ADP.
22. Which of the following substances increases in muscles during intense exercise?
a.
ATP
b.
Lactate
c.
Glycogen
d.
Phosphocreatine
e.
ADP
23. Which of the following is a common product of anaerobic metabolism?
a.
Lactate
b.
Phytate
c.
Phosphoric acid
d.
Hydrochloric acid
e.
Phosphagen
24. What is the name of the biochemical pathway describing the conversion of lactate to glucose?
a.
Cori cycle
b.
Krebs cycle
c.
Beta-oxidation
d.
Reverse glycolysis
e.
Fumaric acid cycle
25. When the rate of lactate production exceeds the rate of clearance, intense activity can be maintained
for only
a.
10 to 60 seconds.
b.
1 to 3 minutes.
c.
3 to 5 minutes.
d.
5 to 10 minutes.
e.
10 to 15 minutes.
26. When a marathon runner experiences the phenomenon known as “hitting the wall,” what nutrient is
most likely depleted?
a.
Water
b.
Protein
c.
Glucose
d.
Fatty acids
e.
Lactate
27. Which of the following is a feature of lactate production during physical activity?
a.
It is not a cause of muscle fatigue.
b.
It may be rapidly converted to fatty acids by the liver.
c.
It is produced in high quantities when ketone levels rise.
d.
It accumulates in muscle at low levels of physical activity and is cleared rapidly at high
levels of activity.
e.
Lactate tends to remain in the muscle for 1 to 2 hours after exercise.
28. Which of the following will best accelerate glycogen storage after physical activity?
a.
A high fat snack within 15 minutes of exercise completion
b.
A high carbohydrate meal taken within two hours of exercise completion
c.
A high protein snack taken midway through exercise and another 30 minutes after exercise
d.
Sports drinks taken throughout exercise and repeated small, high protein snacks for two
hours after exercise
e.
A high protein meal taken within two hours of exercise completion
29. Which of the following is a property of conditioned muscles?
a.
They can store more glycogen.
b.
They are more efficient at converting fat to glucose.
c.
They contain fewer mitochondria due to increased glucose utilization.
d.
They rely less on fat breakdown and more on glucose oxidation for energy.
e.
They are resistant to lactate build-up.
30. Which of the following describes a characteristic of fat use during physical activity?
a.
It is released as fatty acids from internal fat stores and subcutaneous fat.
b.
Upon commencement of an activity, blood fatty acids rise to provide an immediate source
of fuel.
c.
Fat that is present within the muscle fiber represents the primary source of energy for that
muscle.
d.
After consumption of a high-fat diet for at least 3 days, physical activities are performed
as efficiently as from intake of a high-carbohydrate diet.
e.
Sports nutrition experts recommend that athletes consume less than 15 percent of their
energy from fat to meet nutrient and energy needs.
31. What cellular organelles are responsible for producing ATP aerobically?
a.
Ribosomes
b.
Golgi bodies
c.
Mitochondria
d.
Cell membranes
e.
Nucleus
32. During a physical activity, what hormone signals the fat cells to begin releasing their fatty acids?
a.
Leptin
b.
Glucagon
c.
Epinephrine
d.
Neuropeptide Y
e.
Norepinephrine
33. Which of the following describes fat utilization during physical activity?
a.
Fat that is stored closest to the exercising muscle is oxidized first.
b.
Fat represents the major fuel source during sustained, moderate activity.
c.
Fat oxidization makes more of a contribution as the intensity of the exercise increases.
d.
Fat is burned in higher quantities during short, high-intensity exercises than prolonged,
low-intensity exercises.
e.
Fat makes more and more of a contribution to the fuel mixture as exercise intensity
increases.
34. Which of the following is a sure sign that muscles are using their maximum amount of energy from
fat?
a.
Breathing is easy.
b.
Training regimen is optimal.
c.
Balanced diets were ingested.
d.
High-glycemic index foods were ingested.
e.
Conversation is difficult or broken.
35. In the immediate postexercise period, what type of diet enhances muscle protein synthesis?
a.
Fat alone
b.
Carbohydrate alone
c.
Carbohydrate plus fat
d.
Carbohydrate plus protein
e.
Protein alone
36. Which of the following is an effect of exercise on protein metabolism?
a.
Protein synthesis is inhibited during exercise.
b.
Protein use as a fuel is lowest in endurance athletes.
c.
Protein use during physical performance is generally not related to carbohydrate content of
the diet.
d.
Protein synthesis is increased slightly during exercise but thereafter diminishes by a like
amount to remain in balance.
e.
Protein synthesis is unrelated to exercise.
37. Which of the following is a characteristic of protein use in physical activity?
a.
Protein use in endurance events is less than for strength events.
b.
Protein use for energy is significant in anaerobic strength training.
c.
Protein contributes up to 10% of total fuel used, which is similar to the resting state.
d.
Protein contributes approximately the same amount to total energy use on
high-carbohydrate or high-fat diets.
e.
People who consume diets adequate in energy and rich in carbohydrate use more protein
in exercise.
38. Which of the following is a role for diet in physical activity?
a.
Diets high in fat lead to a fall in amino acid utilization for fuel.
b.
Diets lacking in carbohydrates lead to increased amino acid utilization for fuel.
c.
Deficiencies of vitamins have no effect on performance provided that all other nutrients
are adequate.
d.
Deficiencies of minerals have no effect on performance provided that all other nutrients
are adequate.
e.
Anaerobic strength training does uses more protein for energy.
39. Which of the following is a feature of vitamin E supplementation and physical activity?
a.
Some studies indicate that vitamin E supplementation for 3 weeks protects against the
development of sports anemia in women.
b.
Some studies show that vitamin E in high doses seems to protect against exercise-induced
oxidative stress whereas others show the opposite.
c.
Some studies show that vitamin E supplements improve aerobic performance by 25-30%
in endurance athletes competing outdoors in air-polluted environments.
d.
Some studies show that high-dose vitamin E intake protects against premature oxidation of
conjugated linoleic acid supplements, which serve as a unique fuel for strength athletes.
e.
Some studies show that vitamin E is effective in reducing the occurrence of stress
fractures in female but not male athletes.
40. What nutrient is important in the transport of oxygen in blood and in muscle tissue and in energy
transformation reactions?
a.
Iron
b.
Calcium
c.
Thiamin
d.
Vitamin C
e.
Sodium
41. Which of the following represents current knowledge of the role of vitamin and mineral supplements
in physical performance?
a.
When taken right before an event, they have been shown to benefit performance.
b.
Moderate amounts have been shown to improve the performance of most elite athletes.
c.
They may be beneficial for athletes who struggle to meet their energy requirements.
d.
Except perhaps for iron, they are needed in high amounts to meet the needs of athletes
exposed to hot and humid weather conditions.
e.
While helpful for elite athletes, there is little evidence to support their use in the average,
recreational athlete.
42. Mary is 15 years old and has just joined her high school swim team. After the first three months of
training and competing, her coach sends the team for mandatory physical examinations and routine
blood tests. When Mary got home, she told her mom that she has sports anemia. Why shouldn’t Mary
begin taking iron supplements as a way to treat this condition?
a.
The anemia is not correctable by extra iron intake.
b.
The anemia is most likely the result of folate deficiency.
c.
The iron will interfere with creatine phosphate synthesis.
d.
The iron will not be absorbed well because of the intense workouts.
e.
The use of iron supplements is forbidden by most athletic oversight commissions.
43. Which of the following is a characteristic of sports anemia?
a.
It requires prolonged treatment.
b.
It is a temporary condition requiring no treatment.
c.
It responds to treatment only with high doses of iron.
d.
It is due primarily to increased iron loss via perspiration.
e.
It can progress to more severe forms of anemia if not treated.
44. Which of the following is a feature of iron nutrition in athletes?
a.
Iron in sweat represents the major route of iron loss from the body.
b.
Iron losses occur from accelerated destruction of fragile, older blood cells.
c.
Iron deficiency affects a higher percentage of male athletes than female athletes.
d.
Sports anemia is successfully treated by increasing dietary iron to levels 2-3 times the
RDA.
e.
Sports anemia usually occurs among athletes who have been training intensely for a year.
or more.
45. What nutrient becomes depleted most rapidly during physical exercise?
a.
Iron
b.
Water
c.
Glucose
d.
Glycogen
e.
Sodium
46. What minimum amount of body water loss (as a percentage of body weight) is likely to cause a person
to collapse?
a.
2
b.
7
c.
15
d.
25
e.
33
47. The first sign of dehydration is typically
a.
fatigue.
b.
dizziness.
c.
intense thirst.
d.
intense sweating.
e.
mental confusion.
48. In the endurance athlete, the first priority of nutrient repletion should be
a.
fluids.
b.
protein.
c.
glycogen.
d.
electrolytes.
e.
key vitamins.
49. Which of the following are common early symptoms of hypothermia in athletes?
a.
Headache and nausea
b.
Apathy and shivering
c.
Confusion and delirium
d.
Dizziness and clumsiness
e.
Violent diarrhea
50. Which of the following is a feature of water metabolism during exercise?
a.
The maximum loss of fluid per hour of exercise is about 0.5 liters.
b.
In cold weather, the need for water falls dramatically because the body does not sweat.
c.
Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some
degree of dehydration.
d.
Heavy sweating leads to a marked rise in the thirst sensation to stimulate water intake,
which delays the onset of dehydration.
e.
Water loss of greater than 1 percent can decrease capacity to do muscular work.
51. Drowsiness in a person engaged in outdoor sports activities may be a sign of
a.
heat stroke.
b.
dehydration.
c.
hypothermia.
d.
exertional distress.
e.
heat stress.
52. How can water loss from the body be quickly estimated at the end of a physical activity?
a.
Multiply body weight (kg) by 1% to determine liters of water loss
b.
Multiply duration of activity (min) by body weight (kg) to determine mL of water loss
c.
Subtract air temperature (°F) from body weight (lbs) and then multiply by 5 to determine
mL of water loss
d.
Take the difference in body weight (lbs) before and after the event and multiply by 2 to
determine cups of water loss
e.
Take the difference in body weight (lbs) before and after the event and divide by the
relative humidity.
53. Hyponatremia refers to low blood levels of
a.
water.
b.
sodium.
c.
glucose.
d.
potassium.
e.
calcium.
54. Which of the following is a characteristic of sodium in athletes?
a.
There is a direct correlation between heat-induced cramps and the amount of sodium lost
in the sweat.
b.
Sports drinks that contain sodium polymers can more quickly replace sodium losses from
severe sweating.
c.
The sodium lost through heavy sweating can be easily replaced by consuming any of the
common sports drinks.
d.
Hyponatremia is more likely to develop when water intake during intense exercise in hot
weather is withheld and salted snacks are consumed.
e.
When the heat index is in the danger range, athletes should consume 400 mg salt every 15
minutes.
55. About how many kcal are supplied by 8 oz of the typical sports drink?
a.
5-10
b.
10–50
c.
50-100
d.
100-200
e.
200-400
56. Which of the following would be the best choice for physically active people who need to replace lost
fluids?
a.
Cool water
b.
“Sweat” replacers
c.
Salt tablets and tap water
d.
Water warmed to body temperature
e.
Very cold water
57. Which of the following is a feature of enhanced waters for physical activity?
a.
The oxygenated types are beneficial in endurance events.
b.
They provide a source of lactate to stimulate the Cori cycle.
c.
One serving provides about a third of the RDA for most vitamins and calcium.
d.
They usually contain less carbohydrate and electrolytes than typical sports drinks.
e.
They are generally more useful than sports drinks.
58. What is the chief adverse effect from drinking a carbonated beverage before engaging in athletic
activity?
a.
The carbonic acid inhibits fluid absorption.
b.
The bubbles induce chronic burping and so inhibit performance.
c.
The bubbles induce feelings of fullness quickly and so limit fluid intake.
d.
The carbonic acid promotes gastroesophageal reflux leading to upper GI discomfort.
e.
The carbonic acid adversely affects both muscle and bone health, increasing risk of
overuse injury.
59. Which of the following is the most significant rationale for eliminating alcohol intake in athletic
performance?
a.
It is not metabolized in muscle.
b.
It inhibits glycogen breakdown.
c.
It inhibits creatine phosphate synthesis.
d.
It interferes with ATP synthesis in the liver.
e.
It provides far more carbohydrates than are needed.
60. Which of the following should be a component of a healthy diet for athletes?
a.
Salt tablets
b.
Protein powders
c.
Nutrient-dense foods
d.
Vitamin and mineral supplements
e.
Sports beverages
61. What should be the composition of the last (pregame) meal before an athletic event?
a.
High-protein, providing 30 kcal per kg body weight.
b.
Vegetable and fruit juices, providing 100 to 200 kcal.
c.
High-carbohydrate, low-fiber, providing 300 to 800 kcal.
d.
High-fiber, providing 200 to 300 kcal and liberal amounts of fluid, which is beneficially
retained by the fiber in the GI tract.