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
How are dietary supplements defined?
Regulated dietary materials used to increase intake of a desired nutritional component
What is the best definition of complex carbohydrates?
Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
What is the term for the chemical messengers that cross the synapse between the neuron and muscle and assist with nerve transmission?
Neurotransmitters
What anatomical heart structure is referred to as “the pacemaker of the heart”?
Sinoatrial node
The difference between the end-diastolic and end-systolic volumes is referred to as what?
Stroke volume
During a squat, the lowering phase would be described as what type of muscle action?
Eccentric
What training tip would enhance the benefits of resistance training by helping increase growth hormone, testosterone, and epinephrine?
Slowing down the speed of contractions during the eccentric and concentric phases
What is cardiac output?
The volume of blood pumped by the heart per minute
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
Which type of muscle fiber has a large number of capillaries?
Type I
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
Which of the following solutions would allow an individual to achieve a greater depth during the lowering phase of the squat if ankle stiffness is the cause?
Place a small board under the heels
Extreme dietary restrictions may increase risk for what?
Vitamin and mineral deficiencies
What is the concept that describes the human body as a chain of interdependent links that work together to perform movement?
Kinetic chain
What are the building blocks of body proteins?
Amino acids
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
What answer best describes the building blocks of proteins?
Essential and nonessential amino acids
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Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?
increased anabolic hormone stimulation
What is the primary purpose of the peripheral nervous system?
To connect the central nervous system to the rest of the body
What are the end products of the electron transport chain?
ATP and water
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What type of vessel is responsible for carrying blood back to the heart?
Veins
What is the definition of energy balance?
When daily food intake is matched to energy needs
Which joint is the most mobile, able to move in all three directions?
Ball-and-socket
What area of the chest contains the heart?
Mediastinum
Which of the following muscles are responsible for normal resting state (quiet) breathing?
Diaphragm
Which of the following is the best source for reviewing information about dietary supplements?
PubMed
What is the name of the stored form of glucose?
Glycogen
Why is nonexercise activity thermogenesis (NEAT) important?
NEAT can be protective against obesity.
You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?
Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.
Where in the heart is the sinoatrial node located?
Right atrium
Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?
Replacing high-calorie foods with leaner substitutes
What is the best definition of essential when discussing human nutrition?
Must be obtained in the diet, as the body is incapable of producing the nutrient on its own
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Which of the following foods is the most likely to be a good source of omega-3 fatty acids?
Salmon
If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to ATP production?
The ATP-PC system
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 concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Feed-forward
What is stroke volume?
The amount of blood pumped out of the heart with each contraction
Which is very important as a prenatal vitamin?
Folate
Which plane of movement can be described as an imaginary line that bisects the body into right and left sides?
Sagittal
The cardiovascular and respiratory systems work together to provide the body with what gas?
Oxygen
When ADP is converted to ATP, what is this process called?
Phosphorylation
Vitamin K supplements should be avoided by those taking which type of medication?
Anticoagulants (e.g., warfarin)
What are the three branched chain amino acids (BCAAs)?
Valine, leucine, and isoleucine
Which division of the skeleton is made up of the arms, legs, and pelvic girdle?
Appendicular
Which of the following contributes the most to the total calories burned in a day?
Resting metabolic rate
Which vitamin is the most transient?
Vitamin C
Which joints are most associated with human movement?
Synovial
How should the amortization phase of the stretch-shortening cycle be described?
The transition from eccentric loading to concentric unloading
What are the three micronutrients?
Vitamins, minerals, and phytonutrients
Which of the following is the best example of a complete protein source?
Dairy foods
Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?
Quadriceps
What types of foods contain carbohydrates?
Plant foods and dairy
Which of the following is the functional unit of a muscle cell?
A sarcomere
What advice would enable a client to breathe properly?
Sit upright and slowly breathe in through your nose while allowing your stomach to expand.
Which of the following blood pressure values would be classified as normal according to the American Heart Association?
Systolic <120 and diastolic <80
Which of the following conditions would produce nutritional ketosis in the body?
A very low-carbohydrate diet
Which term describes the movement of bones, such as flexion and extension?
Osteokinematics
What is the process called that prepares fatty acid substrates to enter the citric acid cycle?
Beta-oxidation
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
Registered dietitian nutritionist
Which of the following processes describes the passage of digested food into the blood system to be processed for energy, nutrients, and tissue building?
Absorption
What is the name for projections protruding from the bone to which tendons and ligaments attach?
Processes
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion, and ankle abduction
Which of the following effects may be experienced with overtraining?
High levels of cortisol, which lead to a catabolic environment
Which concept should be used to describe the functioning of the serratus anterior as it assists the anterior deltoid during shoulder flexion?
Synergist
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
What is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40 g
Which component of blood is primarily responsible for clotting mechanisms?
Platelets
Improved performance during a plyometric jump is dependent upon which of the following?
Rapid amortization phase
Which heart chamber gathers deoxygenated blood returning to the heart from the superior and inferior vena cava veins?
Right atrium
The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures?
Alveolar sacs
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
Which of these is one of the major curvatures of the spine from a posterior view?
Concave lumbar curve
What is the bone type of the clavicle, radius, and ulna?
Long
Which system puts the body into a relaxed state, termed rest and digest?
Parasympathetic nervous system
Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?
Sports drink or electrolyte tablets mixed with water
Omega-3 fatty acids do not include which of the following fatty acids?
Palmitic acid
During short, high-intensity exercise, what is the primary fuel source for the body?
Carbohydrates
What is the fibrous tissue that connects bone to bone?
Ligament
What is the high-energy compound used by the body to do work?
ATP
Which of the following statements is true about proprietary blends?
Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed.
What are the two categories of bone markings?
Depressions and processes
Calcium is often associated with bone health, but why is it also important for muscular function?
stimulates actin and myosin activity
