Deck 16: Nutrition and Fitness

Question 1

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition are the basic types of

A) swimming.
B) walking.
C) physical fitness.
D) sports nutrition.

Answer 1

physical fitness.

Question 2

Persons who exercise vigorously are _________likely to develop type 2 diabetes and cardiovascular disease; improved body composition, bone health, and immune function; more restful sleep; enhanced mental well- being; and reduced stress.

A) not
B) less
C) equally
D) more

Answer 2

less

Question 3

To achieve optimal fitness, _________components of physical fitness need to be included in the fitness plan.

A) all five
B) any three of the
C) any four of the
D) any two of the

Answer 3

all five

Question 4

An effective conditioning program includes components such as: frequency, intensity, time, and type of

A) recovery.
B) activity.
C) calories.
D) sleep.

Question 5

Interval training that includes short periods of intense anaerobic exercise alternating with less intense recovery periods is called

A) FITT.
B) FIT.
C) Progressive overload principle.
D) HIIT.

Question 6

Leah is a busy Mom with three boys who are all under 8 years old. She is hoping to lose 30 pounds but she can't seem to find time to exercise. What you would recommend?

A) The progressive overload principle
B) A FIT program
C) A HIIT program
D) A FITT program

Question 7

Exercise guidelines recommend that on a daily basis more than 60 minutes of increasing FITT would help individuals to

A) gain substantial health benefits.
B) achieve some health benefits.
C) lose weight.
D) achieve optimal fitness.

Question 8

Mary exercises for 30 minutes on the treadmill. She is likely to

A) achieve minimal health benefits.
B) lose weight.
C) improve physical fitness
D) achieve optimal fitness.

Question 9

Strength training can improve muscle strength, endurance and

A) cardio endurance.
B) body composition.
C) respiratory endurance.
D) cardiorespiratory endurance.

Question 10

Johnny has been lifting weights for 2 hours a day for the last 2 years. He is likely to have

A) high cardiorespiratory endurance.
B) high flexibility.
C) low lean body mass.
D) high lean body mass.

Question 11

Applying the progressive overload principle to workouts helps individuals achieve _________ fitness.

A) recommended
B) normal
C) typical
D) optimal

Question 12

The primary source of ATP during anaerobic, high- intensity, short- duration exercise is

A) amino acids.
B) blood glucose and muscle and liver glycogen.
C) CP.
D) fatty acids and glycerol.

Question 13

During rest and aerobic, low- intensity, long- duration exercise, the primary source of energy is

A) fat.
B) glycogen.
C) amino acids.
D) carbohydrates.

Question 14

Muscle growth and repair muscle breakdown during exercise is provided by

A) glycerol.
B) aminos.
C) protein.
D) glycogen.

Question 15

John weighs 220 pounds or 100 kilograms. How many carbohydrate grams should his pre- exercise meal provide?

A) 450- 990 grams
B) 660- 990 grams
C) 300- 450 grams
D) 300- 990 grams

Question 16

Resistance training improves muscle strength and muscle endurance at

A) adolescence.
B) any age.
C) adulthood.
D) infancy.

Question 17

During physical activity, an ultra- endurance athlete needs to consume carbohydrates at a rate of

A) Up to 90 g per hour.
B) 20 g of simple carbohydrates.
C) 30- 60 g per hour.
D) 150- 300 g. per day.

Question 18

The best forms of carbohydrate to consume during exercise are

A) glucose, sucrose, and maltodextrin.
B) low- fat, and high- fiber plant protein.
C) caesin.
D) whey protein.

Question 19

Mario wants to increase muscle mass at the lowest possible cost. Which of the following would you recommend?

A) whey protein shakes
B) apple juice
C) low- fat chocolate milk
D) rice protein shakes

Question 20

When is the best time to experiment with amino acid supplement shakes?

A) long before competition
B) immediately after competition
C) immediately before competition
D) the day before competition

Question 21

Which of the following would be the least appropriate 2 hours before exercise?

A) pancakes, strawberry syrup
B) pancakes with blueberries, syrup
C) buttermilk pancakes, syrup
D) orange juice and ham and cheese croissant.

Question 22

Which of the following would be appropriate to consume immediately before or during activity?

A) water
B) fruit juice
C) fruit milk shake
D) sports drinks and gels

Question 23

Who among the following is most likely to be iron deficient?

A) Mary who is a lacto- ovo vegetarian athlete
B) Mary who is a vegan athlete
C) John who is a vegan athlete
D) John who is a lacto- ovo- vegetarian athlete

Question 24

The recommended beverage for moderate- or vigorous- intensity exercise lasting more than 60 minutes is

A) water.
B) 100% fruit juice.
C) fruit juice cocktail.
D) sports drinks.

Question 25

Ultra- endurance athletes need to

A) drink as much water as possible.
B) overhydrated.
C) be adequately hydrated.
D) underhydrated.

Question 26

When an athlete is adequately hydrated,

A) urine is colorless.
B) urine is yellow.
C) urine is white.
D) the athlete will sweat more.

Question 27

Symptoms of severe low sodium levels are more likely to occur in an athlete who has just completed a

A) 1 hour aerobics class.
B) triathalon-run, swim, bike for several hours.
C) 1 hour strength training session.
D) 1 hour aerobic class.

Question 28

Every athlete needs

A) .8 cups of water for every pound of body weight.
B) 8 liters of water.
C) 8 cups of water.
D) to calculate his personal body water needs based on body weight.

Question 29

The best source of hydration for athletes is

A) amino acid supplement shakes.
B) coconut milk.
C) water.
D) low- fat chocolate milk.

Question 30

Athletes need to hydrate before, during and after

A) exercise.
B) eating high- fat foods.
C) eating.
D) eating solid foods.

Question 31

The ergogenic aid which improves performance during high- intensity, short- duration exercise and increases muscle strength and muscle mass, but negatively affect liver and kidney function is

A) amino acid supplements.
B) creatine.
C) whey protein.
D) water.

Question 32

The ergogenic aid that may decrease perception of effort by stimulating the central nervous system and improve endurance performance by sparing glycogen stores and increasing fatty- acid utilization during exercise is

A) caffeine.
B) sodium bicarbonate.
C) water.
D) creatine.

Question 33

Branched- chain amino acids, alanine, carnitine, leucine, and glutamine are beneficial because they

A) inhibit muscle fibers.
B) reduce muscle recovery.
C) improve muscle recovery.
D) block muscle action.

Question 34

Body weight determines the amount of _________that a recreational or professional athlete needs on a daily basis.

A) sodium bicarbonate
B) sodium
C) protein and water
D) fiber

Question 35

Vegetarian athletes would benefit from eating

A) high- protein bars and shakes.
B) high- fiber bars.
C) fruits.
D) vegetables.

Question 36

Commercial sports bars and shakes are nutritionally_________to whole unprocessed foods.

A) similar
B) superior
C) perfect compared
D) inferior

Question 37

Branched chain amino acid supplements such as leucine, isoleucine, and valine are known to

A) increase fat stores.
B) improve muscle recovery after exercise.
C) decrease muscle glycogen stores.
D) enhance performance.

Question 38

Bicarbonate loading includes increased consumption of

A) carbonic acid.
B) sodium chloride.
C) sodium bicarbonate.
D) amino acid supplements.

Question 39

Before taking creatine monohydrate supplements, athletes should consult

A) a health care provider.
B) other athletes.
C) their personal trainer.
D) the agent in a health food store who has experience selling them.

Question 40

Athletes who engage in moderate- or vigorous- intensity exercise lasting more than 60 minutes would benefit from

A) water.
B) distilled water.
C) sports drinks.
D) sparkling water.

Question 41

An effective conditioning program includes components such as: frequency, intensity, time, and type of activity.

Question 42

To improve fitness in the long term, frequency, intensity, time, or type of activity need to be increasing.

Question 43

Most people should aim for at least 30 minutes of moderate activity per week for some health benefits.

Question 44

Interval training that includes short periods of intense anaerobic exercise alternating with less intense recovery periods would be appropriate for individuals who are strapped for time.

Question 45

Strength training can improve muscle strength and endurance as well as body composition.

Question 46

Cardiorespiratory exercise is the only way to lose weight.

Question 47

A FITT workout might include running for short, high- intensity workouts for 1 minute followed by walking for 2 minutes; and this 3- minute interval should be repeated five times for a total of 15 minutes.

Question 48

Fat is the main energy source during rest and aerobic, low- intensity, long- duration exercise.

Question 49

Energy is provided by ATP- CP, carbohydrate, or fat, depending on the intensity and duration of exercise.

Question 50

Body builders, competitive and elite athletes need twice as much protein as sedentary persons.

Question 51

Most people, whether they are recreational or professional athletes, do not eat enough protein.

Question 52

Pre- exercise meals should contain 150- 300 grams of carbohydrate, be low in protein and fat to promote faster digestion, and be low- fat, low- fructose, and low- fiber.

Question 53

Pre- exercise meals should contain 150- 300 calories.

Question 54

The recommended pre- exercise meal should contain 150- 300 grams of carbohydrate (3- 4.5 grams of carbohydrate per kilogram of body weight.

Question 55

Consuming simple carbohydrates (1 gram per kilogram of body weight) about 15- 30 minutes prior to the beginning of exercise is recommended.

Question 56

During endurance activity, 30- 60 g of fat is needed per hour.

Question 57

Immediately after exercise, the athlete needs to immediately consume 0.3- 0.6 g of carbohydrates per pound of body weight, and 20 grams of high- quality protein.

Question 58

The right nutrient intake at the right time can not only improve exercise performance, it can also reduce recovery time.

Question 59

Immediately after exercise, simple carbohydrates without protein should be consumed to replenish depleted glycogen and begin protein repair.

Question 60

After exercise, a liquid supplement and a small snack should be consumed and it should be followed by a high- carbohydrate, moderate- protein, low- fat meal within 2 hours.

Question 61

The best approach to meet the nutrient needs of athletes is to consume nutrient- rich foods and supplements.

Question 62

The biggest problem nutrients for athletes is calcium and riboflavin.

Question 63

Overhydration can be just as important to avoid as dehydration.

Question 64

If you are adequately hydrated, your urine is colorless.

Question 65

Sports bars and shakes can be convenient and inexpensive.

Question 66

Branched- chain amino acids, alanine, carnitine, leucine, and glutamine should be taken as individual amino acids.

Question 67

Creatine, caffeine and sodium bicarbonate are banned in Olympic events.

Question 68

Caffeine is a banned Olympic substance.

Question 69

Since creatine increases muscle strength and muscle mass, most Americans would benefit from taking as much creatine as possible.

Question 70

Calcium is important because of its role in transporting oxygen in blood and muscle; and iron intake is important for bone health and muscle contraction.

Question 71

Being adequately hydrated before, during, and after exercise is important to sustain fluid and electrolyte balance and a normal body temperature.

Question 72

Ergogenic supplements do not have side effects as long as they are taken at therecommended dosage.

Question 73

Excessive creatine can lead to liver and kidney damage.

Question 74

As long as athletes are adequately hydrated, water neutralizes harmful side effects of ergogenic aids.

Question 75

As long as athletes are adequately hydrated, excess protein is broken down and excreted from the body.

Question 76

What are the components of an exercise program?

Question 77

What is FITT?

Question 78

Describe the recommendations for exercise.

Question 79

What are the dietary recommendations for athletes after exercise?

Question 80

How much protein do bodybuilders need?