question

Taking in too much water without adequate electrolytes can result in ___.

answer

hyponatremia

question

Exercise helps control blood glucose levels by ___.

answer

increasing insulin sensitivity

question

FITT is an acronym for ___.

answer

frequency, intensity, time, and type

question

During the first few minutes of exercise, energy production occurs under ___ conditions.

answer

anaerobic

question

The best post-exercise meal includes which of the following?

answer

crackers and cheese with chocolate milk

question

Which of the following is a benefit of regular physical activity?

answer

reduced risk of type 2 diabetes

question

An example of an aerobic activity is ___.

answer

brisk walking

question

Carbohydrate loading is used to___.

answer

maximize glycogen storage

question

Energy used by the body to perform muscular contractions is called adenosine diphosphate, or ADP.

answer

False

question

The phosphate from the compound phosphocreatine can be used to synthesize more ATP from ADP

answer

True

question

Which of the following complex activities require(s) ATP to function?

answer

muscular work, metabolic pathways,secretions from the endocrine system

question

What is the best source of energy to fuel your body and brain?

answer

Whole foods.

question

The mineral that assists with bone health, muscle contraction, and blood clotting is ___.

answer

calcium

question

During low-intensity exercise, the primary energy source is ___.

answer

fatty acids

question

The stores of ATP and creatine phosphate reserves provide about 30 seconds of energy to the body

answer

True

question

How many ATP molecules can be produced for every glucose molecule used, if sufficient oxygen is available?

answer

36 to 38 ATP

question

The most common exercise used to improve flexibility is ___.

answer

stretching

question

Well-trained muscles have the ability to store ___ percent more glycogen than untrained muscles.

answer

20 to 50

question

A form of exercise that incorporates both static and dynamic stretching is ___.

answer

yoga

question

The Cori cycle is an example of gluconeogenesis.

answer

True

question

Lactate is formed in the muscle __________.

answer

during anaerobic exercise such as lifting weights

question

People who engage in resistance training ___.

answer

improve muscle strength and endurance

question

To reduce risk of many chronic diseases, a total of ___ minutes of moderate-intensity aerobic activity per week is recommended

answer

150

question

Someone who can run a leisurely mile without being too out of breath to talk has good ___

answer

cardiorespiratory endurance

question

During aerobic energy production, the body relies on ___.

answer

oxygen

question

Inadequate fat consumption may result in ___.

answer

inadequate intake of essential fatty acids

question

Which of the following is one of the components of physical fitness?

answer

Flexibility

question

In the FITT principle, the factor that depends upon the individual's goals and preferences is _____.

answer

type

question

In general, _____ should be avoided before exercise to ensure that the individual does not feel sluggish or sick to their stomach

answer

fat

question

A benefit of physical fitness is __________.

answer

losing unwanted inches due to changes in body composition

question

A commonly used legal ergogenic aid that might modestly boost athletic performance is/are __________

answer

creatine

question

The general guideline to reduce muscle injury during weight training is to ___ that use the same muscle groups.

answer

allow 48 hours between workouts

question

Which of the following is the largest benefit of flexibility?

answer

lower risk of injury

question

Which of the following is the correct definition for muscular strength?

answer

ability to produce force for a brief period of time

question

The best way to improve flexibility is to

answer

stretch

question

Timing the foods you eat around exercise has a significant impact on energy levels and recovery time.

answer

True

question

Dietary fat recommendations for active people are greater than for the average adult population.

answer

False

question

Which of the following is not part of the female athlete triad?

answer

type 2 diabetes

question

The ability of a muscle to produce prolonged effort is muscle strength.

answer

False

question

Muscle strength is the same thing as muscle endurance.

answer

False

question

Side effects of anabolic steroids include

answer

severe acne, liver cancer, shrinkage of testicles in men

question

A form of exercise that involves both static and dynamic stretching and can significantly improve flexibility is yoga.

answer

True

question

The female athlete triad is a combination of disordered eating, amenorrhea, and osteoporosis.

answer

True

question

Which of the following stimulates production of red blood cells?

answer

erythropoietin

question

A sign of heat stroke is skin that is red, hot, and dry, with no sweating.

answer

True

question

The nutrient that is most important to promote muscle growth and recovery after physical activity is protein.

answer

True

question

All of the following are correct about sports drinks except that

answer

they promote dental health

question

In developing a physical fitness program, it is very important to ensure that the activities are enjoyable.

answer

True

question

For people who consume enough vitamins and minerals in their diet, taking more than the RDA will not result in improved performance during exercise.

answer

True

question

Which nutrients contribute most of the energy needed for physical activity?

answer

fat and carbohydrate

question

The amount of weight lost during one exercise session is mainly due to

answer

losses in water.

question

Dietary supplements are strictly regulated by the Food and Drug Administration and are safe when taken as directed.

answer

False

question

When glucose is broken down at a very high rate, the muscles produce a by-product called ethanol

answer

False

question

What you eat after you exercise really is not very important.

answer

False

question

Which minerals are commonly found in sports drinks?

answer

sodium and potassium

question

The main nutrient needed to promote muscle growth and recovery is

answer

protein

question

Where does the body store glycogen?

answer

liver and muscles

question

Whey protein is the preferred protein source to consume after exercise because

answer

it contains all the essential amino acids.

question

Which of the following is the correct definition for flexibility?

answer

ability of a joint to move freely through a full range of motion

question

A substance used to enhance athletic performance is known as an ergonomic aid.

answer

False

question

Typically, it takes about ________ minutes of aerobic exercise for oxidation of fat for energy to occur.

answer

15 to 20

question

Which of the following roles does calcium play in the body?

answer

muscle contraction, blood clotting, hormone activity

question

Why is it important to have rest periods between sets of an exercise or workout?

answer

in order to prevent the risk of muscle strain and injury

question

Everyone should limit saturated fat to no more than 5 percent of total calories.

answer

False

question

A diet and training strategy that maximizes glycogen stores in the body before an endurance event is carbohydrate loading.

answer

True

question

The benefits of physical activity include all of the following except

answer

decreased HDL

question

Which of the following is stored in muscles to replenish ATP stores?

answer

creatine

question

Drinking beer after a workout is a good way to rehydrate.

answer

False

question

To increase muscle strength, you should perform a ________ number of repetitions using ________ weights.

answer

low; heavy

question

A strategy that some athletes use to build up muscle glycogen stores is known as

answer

carbohydrate loading.

question

Which of the following is produced by the pituitary gland?

answer

growth hormone

question

Which type of foods should generally be avoided several hours before exercise?

answer

high-fat foods

question

Which of the following is the correct definition for body composition?

answer

proportion of fat, muscle, and water in the body

question

During the first few minutes of exercise, energy production almost always occurs under anaerobic conditions.

answer

True

question

The greatest amount of force exerted by a muscle at one time defines muscle endurance.

answer

False

question

Which of the following is a central nervous system stimulant?

answer

caffeine

question

The abuse of which of the following can lead to liver cancer?

answer

anabolic steroids

question

Taking vitamin and mineral supplements is important to enhance athletic performance.

answer

False

question

The main energy source during exercise of low to moderate intensity is

answer

fat.

HNF chap 11 – Flashcards

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