Question 1

Which of the following best describes the principle of progressive overload in a fitness plan?

Accepted Answer

Gradually increasing the intensity, duration, or frequency of exercise to stimulate physical improvements.

Question 2

A 30-year-old woman wants to reduce her risk of chronic disease. According to current recommendations, what is the minimum amount of moderate-intensity aerobic activity she should aim for each week?

Accepted Answer

$$150$$ minutes

Question 3

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

Accepted Answer

Resting heart rate

Question 4

During high-intensity exercise, which energy source is primarily used by the body?

Accepted Answer

Carbohydrates (glycogen)

Question 5

Why is lactic acid produced during intense exercise, and what is its role in muscle fatigue?

Accepted Answer

Lactic acid is produced when oxygen is limited, leading to temporary muscle fatigue.

Question 6

Which of the following best explains why trained muscle cells can sustain exercise longer than untrained muscle cells?

Accepted Answer

Trained muscle cells store more glycogen, providing a larger energy reserve.

Question 7

What is the primary role of protein in exercise recovery?

Accepted Answer

Repairing and rebuilding muscle tissue

Question 8

A runner completes a 45-minute workout. What is the ideal time frame for consuming a post-workout meal, and which nutrients should it include?

Accepted Answer

Within 30–60 minutes; carbohydrates and protein

Question 9

For exercise lasting less than 60 minutes, what is the best hydration strategy?

Accepted Answer

Drinking water before, during, and after exercise

Question 10

Why is iron important for athletes, especially endurance athletes?

Accepted Answer

Iron is essential for oxygen transport in the blood.

Question 11

Which of the following crops is NOT one of the top three grown in the U.S.?

Accepted Answer

Rice

Question 12

What is a major disadvantage of importing foods from distant countries?

Accepted Answer

Increased food miles, leading to higher carbon emissions

Question 13

Which of the following strategies is most effective for reducing food waste at home?

Accepted Answer

Planning meals and using a shopping list

Question 14

A product labeled 'USDA Organic' must meet which of the following criteria?

Accepted Answer

Contains at least $$95\%$$ organic ingredients

Question 15

Which group is at highest risk for foodborne illness?

Accepted Answer

Infants, elderly, pregnant women, and immunocompromised individuals

Question 16

Why should honey not be given to infants under one year old?

Accepted Answer

It may contain $$Clostridium\ botulinum$$ spores, which can cause botulism.

Question 17

Which of the following is NOT one of the USDA's four basic food safety principles?

Accepted Answer

Freeze

Question 18

What is the temperature 'danger zone' for perishable foods, and why is it important?

Accepted Answer

Between $$40^\circ F$$ and $$140^\circ F$$; bacteria multiply rapidly in this range.

Question 19

Which of the following is a safe method for defrosting frozen meat?

Accepted Answer

In the refrigerator at $$\leq 40^\circ F$$

Question 20

Why is methylmercury a concern in large predatory fish, and how does it accumulate?

Accepted Answer

It bioaccumulates up the food chain, leading to higher concentrations in large fish.

Nutrition, Fitness, Sustainability, and Food Safety: Study Guide

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