Ch 13: Nutrition And Physical Activity

Question 1

define physical fitness

Answer 1

Ability to carry out daily tasks with vigorous and alertness, without undue fatigue

Question 2

Define overload principle

Answer 2

Placing extra physical demand on your body to improve fitness

Question 3

___ is the energy carrying molecule used by cells

Answer 3

ATP

Question 4

During the first few seconds of exercise, energy is produced by ___

Answer 4

ATP AND CP (creatine phosphate)

Question 5

What is the aerobic system used for

Answer 5

During long duration
Low to moderate intensity activities

Question 6

___ are the primary fuel used during high intensity short duration exercise

Answer 6

Carbohydrate

Question 7

Define fat in terms of energy

Answer 7

Major energy source during rest and low intensity activities

Question 8

Muscle glycogen provides energy for about ____ minutes of activity

Answer 8

90

Question 9

The ___ includes disordered eating, menstrual dysfunction, osteoporosis

Answer 9

Female athlete triad

Question 10

Athletes should consume ___ to __ grams of protein per kg of body weight per day

Answer 10

1.2 to 2.0

Question 11

The goal of carb loading is to increase ___ stores

Answer 11

Muscle glycogen

Question 12

During exercise, the body loses water thru __ and __

Answer 12

sweating
Respiration

Question 13

Heat stroke is potentially fatal condition that results from failure of the bodys ___

Answer 13

Temp regulation

Question 14

The best fluid for moderate exercise under 60 mins is __

Answer 14

water

Question 15

What is creatine?

Answer 15

Supplement to enhance strength and performance in high intensity activities

Question 16

Which energy system is used for short bursts of high-intensity activity?
A. Aerobic glycolysis
B. Phosphagen system
C. Beta oxidation
D. Krebs cycle

Answer 16

B

Question 17

Which macronutrient is primarily used during endurance exercise?
A. Protein
B. Carbohydrates
C. Vitamins
D. Minerals

Answer 17

B

Question 18

What is the byproduct of anaerobic metabolism?
A. Carbon dioxide
B. Lactic acid
C. Water
D. Glycogen

Answer 18

B

Question 19

What is the main goal of a cool-down period?
A. Build strength
B. Increase heart rate
C. Prevent injury
D. Increase glycogen stores

Answer 19

C

Question 20

The female athlete triad does NOT include:
A. Disordered eating
B. Diabetes
C. Menstrual dysfunction
D. Osteoporosis

Answer 20

B

Question 21

The female athlete triad does NOT include:
A. Disordered eating
B. Diabetes
C. Menstrual dysfunction
D. Osteoporosis

Answer 21

B

Question 22

Which nutrient supports muscle recovery the most post-exercise?
A. Carbohydrates
B. Protein
C. Water
D. Fiber

Answer 22

B

Question 23

What is the ideal source of energy during the first few minutes of exercise?
A. Fatty acids
B. ATP and CP
C. Glucose from liver
D. Protein

Answer 23

B

Question 24

How many cups of water should you drink for every pound lost during exercise?
A. 2
B. 3
C. 1
D. 4

Answer 24

B

Question 25

What causes muscle fatigue during prolonged intense exercise? A. Dehydration B. Excess oxygen C. Glycogen depletion D. Excess fat oxidation

Answer 25

C

Question 26

Which supplement has the most evidence for improving short-term performance? A. Beta-alanine B. Creatine C. Glucosamine D. Chromium

Answer 26

B

Question 27

The maximum heart rate is roughly calculated as: A. 200 minus age B. 220 minus age C. 180 minus age D. 210 minus age

Answer 27

B

Question 28

Which is not a benefit of regular physical activity? A. Improved mood B. Lower oxygen use C. Better bone density D. Lower risk of heart disease

Answer 28

B

Question 29

Which fluid is best for high-intensity exercise lasting more than 1 hour? A. Coconut water B. Sports drink C. Fruit juice D. Milk

Answer 29

B

Question 30

What is the primary role of electrolytes during exercise? A. Fuel muscles B. Build muscle mass C. Maintain fluid balance D. Increase fat metabolism

Answer 30

C

Question 31

Which of the following is an anabolic steroid side effect? A. Dehydration B. Liver damage C. Increased HDL D. Improved kidney function

Answer 31

B

Question 32

What is overload principle

Answer 32

Increasing physical demand to improve fitness

Question 33

What energy molecule is used immediately for activity?

Answer 33

ATP

Question 34

Which macronutrient is preferred for endurance exercise?

Answer 34

Carb

Question 35

What is the primary fuel source during low-intensity exercise?

Answer 35

Fat

Question 36

What are the three parts of the female athlete triad?

Answer 36

Disordered eating Osteoporosis Menstrual dysfunction

Question 37

What is the goal of carbohydrate loading?

Answer 37

Maximize muscle glycogen stores

Question 38

What causes heat stroke

Answer 38

Failure of body temp regulation

Question 39

How much protein should athletes consume per kg body weight?

Answer 39

1.2 - 2.0 grams

Question 40

What is the byproduct of anaerobic metabolism?

Answer 40

Lactic acid

Question 41

What is the best fluid for intense exercise over 1 hour?

Answer 41

Sports drink

Question 42

What are two ways the body loses water during exercise?

Answer 42

Sweating Respiration

Question 43

What is the main concern with creatine supplements?

Answer 43

Possible kidney strain (In large doses)

Question 44

Max heart rate formula?

Answer 44

220 minues age

Question 45

Why is protein important after workouts?

Answer 45

Muscle repair and recovery

Question 46

What energy system supports long-duration activities?

Answer 46

Aerobic system