T/F

Question 1

Factors that influence the basal metabolic rate

Answer 1

age, gender, physical size

Question 2

What is basal metabolic rate

Answer 2

Number of calories your body needs to accomplish its most basic life-sustaining functions.

Question 3

Energy source of the CNS

Answer 3

While glucose is the only macronutrient (fat, carbs, proteins) the nervous
system can utilise, the brain can also metabolise ketones for energy.

Question 4

Agonist muscle

Answer 4

Muscle that produces the most force during a particular joint action (prime mover)

Question 5

Antagonist muscle

Answer 5

Muscle that is relaxing or lengthening

Question 6

Which type of muscle fiver appears red and why

Answer 6

Type 1 muscle fibres because they are dense with capillaries

Question 7

Type 1 muscle fibres

Answer 7

Slow twitch, support long distance endurance activities

Question 8

Type 2 muscle fibres

Answer 8

Fast-twitch, support quick, powerful movements

Question 9

Non essential proteins

Answer 9

Range of amino acids that body can produce and does not rely totally from food source.

Question 10

Essential proteins

Answer 10

Not made by the human body and must instead be acquired from our diet.

Question 11

What does the strength of a muscle contraction depend on

Answer 11

• The number of motor units recruited
• The rate of neural stimulation of each motor unit
• How well the motor units are co-ordinated.

Question 12

Concentric contraction

Answer 12

When the muscle SHORTENS while generating tension

Question 13

Eccentric

Answer 13

muscle lengthens as the resistance becomes greater

Question 14

Explain role of triceps during bicep curl

Answer 14

Antagonist muscle relaxing during the action

Question 15

Principle of specificity

Answer 15

making training specific to the sport

Question 16

Principle of individuality

Answer 16

states that a training program to be specific to each individual as different people will have different physical characteristics, lifestyle, responsiveness to training and personal preference

Question 17

ur hot

Answer 17

x

Question 18

is this correct? if not why? When planning a program, it is important to increase training intensity at the same
rate as training volume.

Answer 18

It is important to recognise the inverse relationship between intensity and volume. Both should not be increased at same time

Question 19

Advantage of free weights

Answer 19

Versatility. You can perform a variety of
exercises covering all major muscle groups with just a set of dumbbells and barbells.

Question 19

Isometric exercise

Answer 19

• Tightening of a specific muscle or group of muscles.
• Muscle doesn’t noticeably change length.
• The affected joint also doesn’t move

Question 20

F.I.T.T formula

Answer 20

• Frequency
• Intensity
• Time
• Type

Question 21

What is FITT formula used for

Answer 21

Designing training program

Question 22

When is circuit weight training regularly used

Answer 22

In sports that does not rely on pure strength

Question 23

Biomechanical breathing

Answer 23

Involves breathing out when expending effort and in during the return

Question 24

Exercise to avoid the guilt of being inactive is an example of what type of motivation

Answer 24

Introjected

Question 25

Valsalva manoeuvre

Answer 25

When making an expiratory effort against a closed airway

Question 26

Hypertrophy

Answer 26

Increase in the cross sectional area of a muscle (increase muscle size due to increased workload)

Question 27

Hyperplasia

Answer 27

Increased cell numbers, increasing muscle/organ size

Question 28

Atrophy

Answer 28

Decrease in cell/organ size due to nutrient deprivation or disuse

Question 29

Ben has recently started on his weights training program for the first time. In just 12 days he noticed that he could lift more weights then when he first started. This increase in strength is due primarily to…

Answer 29

• Neural adaptation
• Improvement in intermuscular coordination (agonist and synergist muscles are better coordinated to produce a greater lifting force)

Question 30

ATP-PC energy system

Answer 30

• Anaerobic and does not need oxygen
• Quick at producing energy but does not last long
• Uses creatine phosphate to resynthesise ATP

Question 31

What is the byproduct of anaerobic metabolism

Answer 31

Lactic acid

Question 32

How is a person with physical wellness characterised

Answer 32

Fit instead of unfit

Question 33

TRUE OR FLASE: The energy cost of walking at higher velocities (above 8km/h) is higher than that of running at the same speed.

Answer 33

True

Question 34

Risk factor of getting a stitch

Answer 34

Dehydration

Question 35

Which sport drinks are helpful when exercising for longer than 1 hour

Answer 35

only those with a relatively low sugar content (less than 8g/100ml).

Question 36

Example of peripheral adaptation following endurance training

Answer 36

Increase in the number and the size of muscle mitochondria

Question 37

Central adaptation

Answer 37

refers to changes in the blood delivery mechanism.

Question 38

Peripheral adaptation

Answer 38

refers to changes in the working muscles.

Question 39

Examples of central adaptation

Answer 39

• Greater pulmonary efficiency
• Enlarged thickness of the heart muscles
• Increase maximum cardiac output capacity

Question 40

What is the best way to promote muscle hypertrophy

Answer 40

To perform a large volume of resistance exercises at high intensity

Question 41

What should a warm up be preceded by

Answer 41

A general low to moderate intensity aerobic activity

Question 42

Components of wellness

Answer 42

(EIPSS)
- Emotional
- Intellectual
- Physical
- Social
- Spiritual