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EXS Final > EXS > Flashcards

EXS Flashcards

1
Q

Transfer of heat from a solid object to a solid object through contact is

A

conduction

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2
Q

Transfer of heat by moving air or water (currents) is

A

convection

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3
Q

Under resting conditions, the primary means by which excess heat is removed from the body is _____, but during exercise, the majority of the excess body heat is removed via _____.

A

radiation; evaporation

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4
Q

Which of the following environmental conditions would provide the greatest heat stress?

A

still air and high humidity

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5
Q

Wind increases heat loss from the skin primarily by

A

convection

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6
Q

When air temperature exceeds skin temperature , the only available means of cooling the body is

A

Evaporation

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7
Q

During heavy exercise in a hot environment, there is competition for blood supply between the _____ and the _____

A

active muscles; skin

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8
Q

What changes occurs with heat acclimatization?

A

Sweating begins earlier during exercise, sweat becomes more dilute, and the sweating rate during exercise is increased. (all of these are correct)

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9
Q

Heat acclimation results in

A

increase in plasma volume in the first 1 to 3 days followed by a return to normal, core temperatures that increase less during exercise than before acclimation, the capacity for more work to be done before fatigue sets in, (all of these are correct)

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10
Q

What adaptation occurs with heat acclimation?

A

decreased core temperature

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11
Q

Which of the following contribute to increasing total body insulations?

A

increased subcutaneous fat thickness

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12
Q

Wind increases heat loss and therefore increases the rate of _____ cooling

A

convective

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13
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
END DIASTOLIC VOLUME

A

decreases

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14
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
DEMAND FOR BLOOD FLOW AND OXYGEN

A

stays the same

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15
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
BODY TEMPERATURE

A

increases

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16
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
CARDIAC OUTPUT

A

increases

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17
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
VOLUME OF BLOOD RETURNING TO THE HEART

A

decreases

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18
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
HEART RATE

A

increases

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19
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
STROKE VOLUME

A

decreases

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20
Q

Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
OVERALL BLOOD VOLUME

A

decreases

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21
Q

“Wicking” refers to

A

movement of sweat away from the skin by a piece of clothing

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22
Q

Comparing an average joe to a professional athlete is an example of a _____ research design

A

between subjects

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23
Q

Using a _____ research design would be preferable when trying to determine the effectiveness of a product.

A

within subjects

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24
Q

When determining the influence of heat strain, it is always more important to examine

A

core temperature

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25
Q

Children should not participate in resistance training programs because the risk of injury far outweighs any benefits to be gained.
t/f

A

False

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26
Q

The explosive aspect of strength.

A

muscular power

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27
Q

The muscle’s ability to repeatedly develop and sustain near-maximal forces.

A

muscular endurance

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28
Q

Gains involve changes in the structure and neural control of muscle.

A

muscular strength

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29
Q

Can be estimated by assessing the maximum number of repetitions performed at a given percentage of the 1RM.

A

muscular endurence

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30
Q

Improvements depend on changes in muscular strength and changes in circulatory and metabolic function.

A

muscular endurance

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31
Q

The 1-repetition maximum (1RM) is a functional measure of

A

strength

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32
Q

The ability to perform repeated muscular contractions over time is defined as

A

muscular endurance

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33
Q

What are two characteristics of training with free weights? (Select 2)

A

1) resistance lifted remains constant throughout the dynamic range of motion
2) person controls weight, requiring recruitment in synergist muscles

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34
Q

What are two characteristics related to isometric training? (Select 2)

A

1) effective for reducing loss of strength and muscle size during immobilization
2) static contractions facilitate recovery and reduce muscle atrophy and strength loss

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35
Q

What are two characteristics related to plyometrics?(Select 2)

A

1) stretch reflex facilitates recruitment of additional motor units
2) dynamic action loads elastic and contractile components of muscle

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36
Q

What is true about the progressive overload principle?

A

It requires a progressive increase in the intensity of a workout over the course of training as fitness capacity improves.
It describes a condition in which a tissue or organ must work against a load that it is not accustomed to.
It describes the need to increase the load in exercise to cause further adaptation of a system.
(All of the above)

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37
Q

The body adapting to a gradual increase in the amount of exercise is the definition of

A

progressive overload

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38
Q

A muscular strength program should use

A

high weight and low number of repetitions

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39
Q

According to current research, which factor below is more important in promoting muscle hypertrophy during weight training

A

Performing repetitions to volitional fatigue (or failure)

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40
Q

Which of the following statements is most accurate regarding muscular power?

A

Training-induced improvements in muscular power result mainly from increases in speed.

41
Q

A decrease in the size of individual muscle fibers is referred to as

A

atrophy

42
Q

Strength can be maintained for up to 12 weeks with reduced training frequency.
t/f

A

true

43
Q

The muscle fiber hypertrophy that occurs with chronic resistance training appears to result from

A

a net increase in muscle protein synthesis

44
Q

Transient hypertrophy, the temporary enlargement of muscles that occurs during a weightlifting workout, results mainly from

A

accumulation of fluid in the interstitial and intracellular spaces of the muscles

45
Q

Muscle soreness (DOMS) can be prevented or minimized by

A

reducing the eccentric component of the muscle action during early training
beginning training at low intensity and gradually increasing training
beginning training with a high-intensity, exhaustive bout of exercise causing more soreness early and less soreness later in the program

46
Q

What type of muscular contraction is most likely to induce delayed-onset muscle soreness (DOMS)?

A

eccentric contractions

47
Q

Because our body tends to be warmer than our
environment there is generally a net movement of
heat energy through the air to other solid objects

A

radiation

48
Q

Heat exchange by _____ involves direct heat
transfer from one molecule to another through liquid transfer from one molecule to another through liquid
solid or gas-solid or gas

A

conduction

49
Q

if _____ is low a zone of insulation may
form
If _____ is high, heat may be lost rapidly
example) wind-chill

A

convection

50
Q

_____ provides a cooling effect to skin, skin
in turn, cools the blood which has been delivered in turn cools the blood which has been delivered
from interior from interior

A

Evaporation

51
Q

Three factors affecting evaporation

A
  1. Surface exposed to environment
  2. Temperature and relative humidity
  3. Convective air currents
52
Q

Rate of conduction depends on:

A
  1. temperature gradient between the skin and surrounding
  2. Thermal qualities Example) Water absorbs much more heat than air
53
Q

Complex vs Simple Carb

A

Complex carbs are on a chain and release link by link and have a long-lasting, slow, and stable release time and are preferable. Simple carbs are just the singular link and release quickly and work short term.

54
Q

which mechanism is more important during exercise?

A

evaporation

55
Q

Which of the following are adaptations that occur with heat acclimation?

A

decreased core temperature

56
Q

This form of body composition measurement depends on differences in the ability of fat and muscle to transmit an electrical current

A

bioletrical impendience

57
Q

This form of body composition measurement is generally considered the most accurate

A

hydrostatic (underwater)

58
Q

Some individuals will show improvement despite receiving a substance that has no benefits. This is known as the _____

A

placebo effect

59
Q

If some individuals benefit from a substance and some do not it can be difficult to determine if an ergogenic aid is effective. This us known as the _____

A

responder vs. non-responder

60
Q

This research technique is utilized to eliminate the placebo effect

A

double-blind design

61
Q

An important function of fats is to absorb vitamins
t/f

A

true

62
Q

how much fluid should be consumed before exercise

A

500ml

63
Q

As long as you are meeting the protein recommendation, it is ok to get all your protein in one meal
t/f

A

false

64
Q

stretch-shortening cycle exercise
- bridges gap between speed and strength
- ex: box jumps

A

plyometrics

65
Q

tightening contractions of a specific muscle or group of muscles
- limited dynamic movement
- ex: planks or glute bridges

A

isometric (static action training)

66
Q

form of dynamic contraction resistance training
- important to stimulate muscular hypertrophy
- focuses on movements that lengthen the muscles
- ex: your arms while lowering into a push-up

A

eccentric training

67
Q

3-5 sets
8-20 reps
low intensity

A

1 hypertrophy

68
Q

3-5 sets
2-6 reps
high intensity

A

2 strength

69
Q

3-5 sets
2-3 reps
high intensity

A

3 power

70
Q

1-3 sets
1-3 reps
very high intensity

A

4 peak strength

71
Q

general activity or light resistance training

A

5 active recovery

72
Q

maximum force a muscle or muscle group
can generate
- increase load, decrease repetitions

A

strength

73
Q

capacity to sustain repeated muscle
contraction
- decrease resistance, increased repetitions

A

endurance

74
Q

product of force x distance/time
– Lifting the same weight in ½ time doubles our power

A

power

75
Q

changes in the size of muscle fibers
- increase in myofibril size from an increase in protein synthesis
- training with eccentric movements
-distribution of the z-line of the sarcomere

A

fiber hypertrophy

76
Q

Changes in the number of muscle fibers
- muscle fibers can split in half
- training load or mode
satellite cells involved in the generation of new skeletal muscle fibers

A

fiber hyperplasia

77
Q

physiological adaptations to exercise in the heat

A
  • increase blood volume
  • start sweating sooner at a lower core temperature
  • sweat dilutes (less electrolytes being used)
78
Q

exercise in the heat

A

increase heart rate, increase oxygen, increase blood, increase anaerobic, decrease muscle glycogen

79
Q

exercise in the cold

A

decrease heart rate, decrease anaerobic , increase aerobic

80
Q
  • object emits electromagnetic heat waves
  • radiant heat energy from surrounding objects
  • ex: blacktops
A

radiation (heat radiates from a fire)

81
Q
  • heat exchanges by ____ involve warming air molecules and cooler surfaces that contact the skin
  • temperature gradient between skin and surrounding surfaces
  • thermal qualities: 72 degree water is cold, 72 degree weather is warm
A

conduction (touch the train to conduct it)

82
Q

heat exchange through air or water, heat loss, rain
-how rapidly the air or water adjacent to the body exchanges once it warms

A

convection (convection oven/windshield)

83
Q

provides a cooling effect to the skin, skin in turn cools the blood that has been delivered from the interior
- surface exposed to the environment
- temp and relative humidity
- convective air currents

A

evaporation (water evaporates)

84
Q

Preparing for exercise, recovering, and timing of nutrients

A

1) eat 2-4 hours before a workout
2) eat 200-800 calories at your pre-exercise meal (depending on the time)
3) choose high-carbohydrate foods that are low in fat with a moderate amount of protein

85
Q

How does caffeine enhance performance

A
  • CNS stimulant
  • increased mental alertness concentration, reaction time, and energy levels
  • reduced fatigue
  • increased metabolism and use of free fatty acids (FFA)
  • blocks pain perception
86
Q

administration at/below a certain _____doesn’t work

A

threshold

87
Q

Uses low-dose x-rays to measure total fat mass, fat
distribution, bone density (SEE + 1.8%)
+ accurate
- expensive

A

Dual Energy X-Ray Absorptiometry DEXA

88
Q

Sensors determine the
amount of air displaced by
the body – This body
volume is calculated by
subtracting air volume
with person in chamber
from the empty chamber
(SEE + 2.2%)
+ accurate
- expensive

A

Air Displacement – The Bod Pod

89
Q

– Is based on notion that about
50% of fat is subcutaneous
(just below the skin)
– Formulas have been
developed for males, females
(SEE + 3.5%)
– Reliable w/in same tester, but
not between testers
* Skinfold fat thickness
– Sum of three or more sites
used in a quadratic or
curvilinear equation to
estimate body density
+ quick easy field measure
+ reliable if same tester
(-) results differ from tester to tester

A

Skinfold Measures

90
Q

– Based on the principle
that fat tissue is a less
efficient conductor of
electrical current than
lean tissue
– Tends to overestimate
relative body fat in lean
athletic populations
– Effected by hydration
status
+ cheap, easy
(-) ? Accuracy and can be effected by
hydration status

A

Bioelectrical impedance

91
Q

Based on Archimedes
principle - the weight of
displaced water =
difference between weight
on land and underwater
weight
+ Accurate
(-) difficult→ must account for residual lung
volume

A

Underwater Weighing

92
Q

which mechanism is most important during exercise

A

evaporation
- major defense over-heating
- cooling effect to the skin

93
Q

the essential nutrients

A

water, carbohydrates, protein, fat, vitamins and minerals

94
Q

regulates processes and chemical reactions in all cells, aids digestion and absorption of nutrients, excretes waste products

A

water

95
Q

primary fuel source; brain, muscles, immune system

A

carbohydrates

96
Q

builds and repairs muscle, produces hormones, immune system, RBC replaces

A

protein

97
Q

substance in many hormones, satiety (fullness), stores fat-soluble vitamins (A, D, E, K), essential fatty acids

A

fat

98
Q

vitamin D, made by the body

A

vitamins and minerals

99
Q

which nutriens should be supplemented

A

vitamin D/ protein maybe

EXS Final (5 decks)

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