Section 3 Review 3 Flashcards
Which of the following hormones have an anabolic function and have been shown to increase up to 48 hours following resistance training?
Insulin-like growth factor (IGF)
What is the most accurate description of motor control?
The ability to initiate and correct purposeful controlled movements
The deep longitudinal subsystem includes which of the following muscle groups?
Hamstrings and erector spinae
A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?
Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.
Which part of a food label would help a client review the ingredients in a food product?
The ingredients list
Which of the following would be a credible source of nutrition information?
The Academy of Nutrition and Dietetics
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
Which governmental agency regulates dietary supplements in the United States?
Food and Drug Administration (FDA)
Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?
Sodium and potassium
What is a characteristic of a type I muscle fiber?
Less force production
The pathway for hormones secreted by the endocrine system may be described by which of the following?
The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action.
How much fluid is recommended for rehydration after an intense training session or event?
1.25 times the amount of body weight lost during the activity
What best describes an essential amino acid?
An amino acid that must be obtained via diet, as it is not produced by the body
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
What would be considered a normal resting heart rate for a healthy sedentary person?
80 beats per minute
What is the ventilatory threshold 1 (VT1)?
The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise
A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight. What would be an appropriate response within your scope of practice as a fitness professional?
A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.
What is a kilocalorie (kcal)?
The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.
A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?
Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.
What movement term is used to describe the concept of adducting the shoulder blades so that they become closer together?
Scapular retraction
During the course of a training session, a client remarks that he is “cutting out all carbs” from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?
Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.
How many calories are in 1 pound of body fat?
About 3,500
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
Torque
What is the purpose of the intervertebral discs?
They act as shock absorbers.
What is meant by the term tolerable upper limit (UL)?
The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect
What is acidosis in muscle?
A decrease in pH, which can lead to feelings of fatigue
Why is third-party verification important?
It provides unbiased testing for a product.
During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?
Transverse
Ergogenic aids are typically consumed for what purpose?
To improve athletic performance and/or body composition
Which organization must approve a supplement prior to it being sold?
Supplements do not require approval prior to sale.
n what plane of movement do shoulder horizontal adduction and abduction occur?
Transverse
What is the best definition of complex carbohydrates?
Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
Vitamin C has a role in which of these functions?
Collagen synthesis and immunity
Approximately what percentage of the human body (in male and female adults) is comprised of water?
0.6
Low-intensity activity burns a higher proportion of fat as fuel, but if someone wanted to burn the most total calories from any substrate, which of the following activities would be most effective?
20 minutes of moderate-intensity activity
Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?
Third class
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
Which of the following best describes the role of micronutrients in the body?
They regulate various metabolic processes, including energy metabolism.
Which of the following would be an example of nonexercise activity thermogenesis (NEAT)?
Cleaning the house
Along with muscle protein synthesis, which of the following is an important function of protein?
Synthesis of hormones
Food in the stomach is processed and then passes into what anatomical structure?
Duodenum of the small intestine
A client plans to go for a 10-mile run, but they become fatigued after 7 miles, so they stop. What is the most likely cause of this fatigue?
Glycogen stores were exhausted.
Which system supplies neural input to organs that run the involuntary processes of the body?
Autonomic nervous system
Overactive hip flexors may lead to which of the following postural compensations?
Anterior tilting of the pelvis and an increased low-back arch
If someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?
Oxidative phosphorylation
What is the process by which bone is constantly renewed?
Remodeling
Which of the following force couples is accurately linked to the movement created by their combined action?
Internal and external obliques functioning to create trunk rotation
What is the RDA for protein?
0.8 g/kg of body weight
Which system puts the body into a relaxed state, termed rest and digest?
Parasympathetic nervous system
What is bioenergetics?
The study of the ways in which food is turned into energy
What two factors define any form or type of exercise?
Intensity and duration
Where in the digestive system are most fluids absorbed?
Small intestine
When a gymnast balances on a beam, they are aware of their body’s general orientation and the relative position of its parts. This is due to which key sensory function?
Proprioception
Vitamin and mineral supplements are which kind of supplements?
Health supplements
