EXS

Question 1

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

Answer 1

conduction

Question 2

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

Answer 2

convection

Question 3

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 _____.

Answer 3

radiation; evaporation

Question 4

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

Answer 4

still air and high humidity

Question 5

Wind increases heat loss from the skin primarily by

Answer 5

convection

Question 6

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

Answer 6

Evaporation

Question 7

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

Answer 7

active muscles; skin

Question 8

What changes occurs with heat acclimatization?

Answer 8

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

Question 9

Heat acclimation results in

Answer 9

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)

Question 10

What adaptation occurs with heat acclimation?

Answer 10

decreased core temperature

Question 11

Which of the following contribute to increasing total body insulations?

Answer 11

increased subcutaneous fat thickness

Question 12

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

Answer 12

convective

Question 13

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

Answer 13

decreases

Question 14

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

Answer 14

stays the same

Question 15

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

Answer 15

increases

Question 16

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

Answer 16

increases

Question 17

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

Answer 17

decreases

Question 18

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

Answer 18

increases

Question 19

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

Answer 19

decreases

Question 20

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

Answer 20

decreases

Question 21

“Wicking” refers to

Answer 21

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

Question 22

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

Answer 22

between subjects

Question 23

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

Answer 23

within subjects

Question 24

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

Answer 24

core temperature

Question 25

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

Answer 25

False

Question 26

The explosive aspect of strength.

Answer 26

muscular power

Question 27

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

Answer 27

muscular endurance

Question 28

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

Answer 28

muscular strength

Question 29

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

Answer 29

muscular endurence

Question 30

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

Answer 30

muscular endurance

Question 31

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

Answer 31

strength

Question 32

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

Answer 32

muscular endurance

Question 33

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

Answer 33

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

Question 34

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

Answer 34

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

Question 35

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

Answer 35

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

Question 36

What is true about the progressive overload principle?

Answer 36

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)

Question 37

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

Answer 37

progressive overload

Question 38

A muscular strength program should use

Answer 38

high weight and low number of repetitions

Question 39

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

Answer 39

Performing repetitions to volitional fatigue (or failure)

Question 40

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

Answer 40

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

Question 41

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

Answer 41

atrophy

Question 42

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

Answer 42

true

Question 43

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

Answer 43

a net increase in muscle protein synthesis

Question 44

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

Answer 44

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

Question 45

Muscle soreness (DOMS) can be prevented or minimized by

Answer 45

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

Question 46

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

Answer 46

eccentric contractions

Question 47

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

Answer 47

radiation

Question 48

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

Answer 48

conduction

Question 49

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

Answer 49

convection

Question 50

_____ 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

Answer 50

Evaporation

Question 51

Three factors affecting evaporation

Answer 51

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

Question 52

Rate of conduction depends on:

Answer 52

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

Question 53

Complex vs Simple Carb

Answer 53

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.

Question 54

which mechanism is more important during exercise?

Answer 54

evaporation

Question 55

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

Answer 55

decreased core temperature

Question 56

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

Answer 56

bioletrical impendience

Question 57

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

Answer 57

hydrostatic (underwater)

Question 58

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

Answer 58

placebo effect

Question 59

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 _____

Answer 59

responder vs. non-responder

Question 60

This research technique is utilized to eliminate the placebo effect

Answer 60

double-blind design

Question 61

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

Answer 61

true

Question 62

how much fluid should be consumed before exercise

Answer 62

500ml

Question 63

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

Answer 63

false

Question 64

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

Answer 64

plyometrics

Question 65

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

Answer 65

isometric (static action training)

Question 66

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

Answer 66

eccentric training

Question 67

3-5 sets 8-20 reps low intensity

Answer 67

1 hypertrophy

Question 68

3-5 sets 2-6 reps high intensity

Answer 68

2 strength

Question 69

3-5 sets 2-3 reps high intensity

Answer 69

3 power

Question 70

1-3 sets 1-3 reps very high intensity

Answer 70

4 peak strength

Question 71

general activity or light resistance training

Answer 71

5 active recovery

Question 72

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

Answer 72

strength

Question 73

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

Answer 73

endurance

Question 74

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

Answer 74

power

Question 75

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

Answer 75

fiber hypertrophy

Question 76

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

Answer 76

fiber hyperplasia

Question 77

physiological adaptations to exercise in the heat

Answer 77

- increase blood volume - start sweating sooner at a lower core temperature - sweat dilutes (less electrolytes being used)

Question 78

exercise in the heat

Answer 78

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

Question 79

exercise in the cold

Answer 79

decrease heart rate, decrease anaerobic , increase aerobic

Question 80

- object emits electromagnetic heat waves - radiant heat energy from surrounding objects - ex: blacktops

Answer 80

radiation (heat radiates from a fire)

Question 81

- 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

Answer 81

conduction (touch the train to conduct it)

Question 82

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

Answer 82

convection (convection oven/windshield)

Question 83

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

Answer 83

evaporation (water evaporates)

Question 84

Preparing for exercise, recovering, and timing of nutrients

Answer 84

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

Question 85

How does caffeine enhance performance

Answer 85

- 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

Question 86

administration at/below a certain _____doesn't work

Answer 86

threshold

Question 87

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

Answer 87

Dual Energy X-Ray Absorptiometry DEXA

Question 88

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

Answer 88

Air Displacement – The Bod Pod

Question 89

– 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

Answer 89

Skinfold Measures

Question 90

– 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

Answer 90

Bioelectrical impedance

Question 91

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

Answer 91

Underwater Weighing

Question 92

which mechanism is most important during exercise

Answer 92

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

Question 93

the essential nutrients

Answer 93

water, carbohydrates, protein, fat, vitamins and minerals

Question 94

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

Answer 94

water

Question 95

primary fuel source; brain, muscles, immune system

Answer 95

carbohydrates

Question 96

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

Answer 96

protein

Question 97

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

Answer 97

fat

Question 98

vitamin D, made by the body

Answer 98

vitamins and minerals

Question 99

which nutriens should be supplemented

Answer 99

vitamin D/ protein maybe