Q: A 25-year-old athlete wants to estimate their maximum heart rate for designing a training program. Which formula should they use?

$$206.9 - (\text{age in years} \times 0.67)$$

Question 1

Which of the following is NOT one of the five basic components of physical fitness?

Accepted Answer

Body mass index

Question 2

A 25-year-old athlete wants to estimate their maximum heart rate for designing a training program. Which formula should they use?

Accepted Answer

$$206.9 - (	ext{age in years} 	imes 0.67)$$

Question 3

Which macronutrient is the primary energy source during high-intensity exercise?

Accepted Answer

Carbohydrate

Question 4

During prolonged, low-intensity exercise, which energy source does the body primarily use?

Accepted Answer

Fatty acids from adipose tissue

Question 5

A marathon runner is planning their pre-race meal. Which of the following is the best recommendation for carbohydrate intake 1-4 hours before exercise?

Accepted Answer

1 to 4.5 g carbohydrate/kg body weight

Question 6

Which of the following is a potential risk of consuming too much water without adequate electrolyte replacement during prolonged exercise?

Accepted Answer

Hyponatremia

Question 7

Which of the following statements about protein needs for athletes is correct?

Accepted Answer

Endurance athletes need 1.2 to 1.4 g/kg body weight per day

Question 8

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

Accepted Answer

Reduced risk of cardiovascular disease

Question 9

A well-trained endurance athlete is likely to use more of which substrate during moderate-intensity exercise compared to an untrained individual?

Accepted Answer

Fatty acids

Question 10

Which of the following is NOT a recommended practice for hydration during exercise lasting less than 60 minutes?

Accepted Answer

Consuming sports drinks with 6-8% carbohydrate

Question 11

Which of the following is a correct application of the FITT principle for improving muscle strength?

Accepted Answer

Low number of repetitions with heavy weights

Question 12

A female athlete is experiencing fatigue and decreased performance. Blood tests reveal low hemoglobin. Which nutrient deficiency is most likely?

Accepted Answer

Iron

Question 13

Which of the following is a true statement about ergogenic aids?

Accepted Answer

Creatine may improve performance in high-intensity, short-duration activities

Question 14

Which of the following best describes the progressive overload principle?

Accepted Answer

Gradually increasing exercise intensity, frequency, or duration to improve fitness

Question 15

A post-exercise meal should ideally have what carbohydrate to protein ratio to promote muscle recovery?

Accepted Answer

3:1

Question 16

Which of the following is a warning sign of heat stroke during exercise?

Accepted Answer

Red, hot, and dry skin

Question 17

Which of the following statements about vitamin and mineral supplementation for athletes is correct?

Accepted Answer

Most athletes can meet their needs through a balanced diet

Question 18

A 70-kg endurance athlete needs to calculate their daily carbohydrate needs for moderate to high intensity training (5-7 g/kg/day). What is the minimum amount of carbohydrate they should consume per day?

Accepted Answer

$$70 	imes 5 = 350$$ grams

Question 19

Which of the following is a potential consequence of chronic dehydration in athletes?

Accepted Answer

Fatigue and poor workout recovery

Question 20

Which of the following is a correct statement about sports drinks?

Accepted Answer

They are beneficial for endurance events lasting more than 60 minutes

Nutrition and Fitness: Study Notes from 'Nutrition & You' Chapter 11

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