"A 120-pound woman is attempting to be a bodybuilder so she would like to gain large quantities of muscle mass. Her daily protein intake should be how many grams?"
answer
82 to 93
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A fitness program that includes 30 minutes of jogging at 6 miles per hour on 5 days per week is primarily designed to improve
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aerobic fitness.
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A free-weight workout that includes 8 to 10 different exercises performed for many repetitions w/low resistance is designed mainly to enhance
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muscular endurance.
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A good sports drink contains
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electrolyte minerals.
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A meal representative of what an endurance athlete should eat before an event is
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spaghetti with sauce, green beans, and low-fat milk.
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A physically active lifestyle may reduce the risk of all the following EXCEPT
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skin cancer.
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A pre-event meal should
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be low in fat and fiber, high in carbohydrate, and moderate in protein.
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"According to the American College of Sports Medicine, the daily protein intake for a muscle-building athlete to maintain current fitness and strength should be _____ grams per kilogram body weight."
answer
1.0 to 1.2
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All of the following are good practices to keep well hydrated during endurance events EXCEPT
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taking salt tablets and drinking plenty of fluid before the workout.
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All of the following are true about sports drinks EXCEPT
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they inhibit performance during short-duration activities.
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Anabolic steroid use may cause all of the following side effects EXCEPT
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loss of muscle mass.
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Anaerobic glucose breakdown provides most of the energy for sports activities lasting
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30 seconds to 2 minutes.
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Athletes who consume adequate carbohydrates experience all of the following EXCEPT
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increased body fat.
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Bart is a wrestler. His weight is regularly higher than the weight class he would like to wrestle in. What should he do?
answer
Gradually reduce food intake before wrestling season.
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Bill goes on an 8-hour continuous hike. Most of the ATP for this activity will be derived from
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breakdown of fatty acids.
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Carbohydrate loading
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involves a tapering in the intensity of workouts with a corresponding increase in the percentage of carbohydrate intake.
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"Don is attempting to build muscle mass for his first body-building competition. He should be eating _______________ grams per kilogram of body weight of protein per day."
answer
1.5 to 1.7
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During his wrestling workout, Damon loses about 4 pounds. He should consume ______ of water during or after his workout.
answer
8 to 12 cups
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For a pre-event meal, foods such as bagels, muffins, and bread should be eaten ______ before an endurance event.
answer
2 to 4 hours
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"For aerobic glucose breakdown to take place, two- and three-carbon fragments must enter which cell organelle to be metabolized into carbon dioxide and water?"
answer
Mitochondrion
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For which of the following activities would carbohydrate loading be warranted?
answer
Marathon
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If a woman athlete is not menstruating regularly, she should do all the following EXCEPT
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exercise more intensely.
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If an athlete's body fat level is too high, what is the best weight-loss approach?
answer
Eat about 200 to 500 kilocalories less than one's EER per day.
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Joe loses 4 pounds of fluid by sweating during a vigorous basketball game. How many cups of fluid are needed to replenish this loss?
answer
10 cups
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Maxine Miles runs a marathon in 2 hours and 40 minutes. Most of the ATP for this activity is supplied by
answer
aerobic glucose breakdown.
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"Most of the time, ______ contribute(s) less than 5% to the body's general energy needs. However, during endurance exercise, it can supply as much as 15%."
answer
amino acids
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Neil is a football player. We can tell whether he is getting enough calories by all the following EXCEPT
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weighing him before and after football practice.
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Protein supplies approximately __________ percent of a human's typical energy needs.
answer
5
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The best way to determine how much fluid to consume after a workout is to
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weigh yourself before and after the workout.
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The best way to determine if an athlete is consuming adequate kilocalories is to
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track changes in weight over time.
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The conversion of glucose to lactic acid is called
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anaerobic glucose breakdown.
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The desired goal of blood doping is to
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enhance aerobic capacity.
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The difference between aerobic and anaerobic glucose breakdown is
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the end products of aerobic glucose breakdown are carbon dioxide and water; the end product of anaerobic glucose breakdown is lactic acid.
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The process of manipulating the macronutrient content of the diet during athletic training to enhance the cells' ability to use fat for fuel is called
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fat adaptation.
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"The training effect, in which individuals experience improvements in physical fitness as they continue a regular exercise regimen, is a product of all of the following EXCEPT"
answer
increased production of lactic acid by muscles.
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To help maintain adequate glycogen stores, an endurance athlete should eat
answer
bagels and oranges.
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To prevent iron deficiency, a female athlete should do all of the following EXCEPT
answer
take high-dose iron supplements regularly.
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To promote gains in muscle mass, a strength-trained athlete could consume _____ within the first 1 or 2 hours after a weight-lifting workout.
answer
2 cups of plain yogurt with 1 cup of fresh blueberries.
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Triathletes and marathoners may need up to ______ grams of carbohydrate per kilogram of weight per day to prevent chronic fatigue.
answer
10
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What is the name of the high-energy compound that cells use directly to fuel other chemical reactions?
answer
Adenosine triphosphate
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Which of the following does NOT have a proven ergogenic effect according to your text?
answer
Carnitine
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Which of the following ergogenic aids may cause anxiety and insomnia?
answer
Caffeine
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Which of the following is a good pre-event meal?
answer
Bagel with peanut butter
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Which of the following is NOT a benefit of physical fitness?
answer
Less muscle mass
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Which of the following is true about protein as an energy source?
answer
The use of protein as an energy source is greater for endurance athletes than for those who body build or lift weights.
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Which of the following is true about the vitamin and mineral intake of athletes?
answer
Most athletes tend to consume ample vitamins and minerals if they meet their calorie needs.
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Which of the following supplies energy for quick bursts of intense activity lasting up to one minute?
answer
Phosphocreatine
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Which of the following supposedly speeds the removal of lactic acid from contracting muscles?
answer
Bicarbonate loading
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"Zelda is a marathon runner. She completes the marathon in 2 hours and 30 minutes. Which of the following is true regarding her fuel use during the marathon?"
answer
Amino acids may supply up to 15% of energy needs.
question
heatstroke
answer
Condition that occurs when internal body temperature reaches 104°F; skin is hot and dry
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hyponatremia
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Low blood sodium that can result from consuming a large volume of water without also replacing electrolytes
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heat cramps
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Painful skeletal muscle contractions occurring in people who have experienced large sweat losses from exercising for several hours in a hot climate and who have consumed a large volume of unsalted water
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heat exhaustion
answer
Heat-related condition caused by fluid loss; characterized by headaches, dizziness, muscle weakness, and visual disturbances
question
progression
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Increase in frequency, intensity, and duration of activities in a fitness program over time
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intensity
answer
Level of exertion
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muscular endurance
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Type of muscular fitness achieved by performing many repetitions with light weights
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muscular power
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Type of muscular fitness that combines strength with speed
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frequency
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Number of times (e.g., per week) physical activity is performed
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aerobic
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Type of activity that uses large muscle groups in a rhythmic fashion
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muscular strength
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Type of muscular fitness achieved by performing just a few repetitions with heavy weights
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target zone
answer
Calculated range of percentage of age-predicted maximum heart rate to achieve during a workout
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RPE scale
answer
Method of estimating the intensity of a workout in which ratings of 1 - 10 correspond to a subjective feeling of exertion
question
stretching
answer
Type of activity that increases flexibility in major muscle groups
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