NASM Section 3 Review

Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?

1.4 to 2.0 g/kg of body weight

What is it called when a ligament is overstretched or torn?

Sprain

For what is vitamin D most important?

Vitamin D, calcium, and vitamin K play a major role in maintaining strong bones.

Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?

Quads

What is the scientific term that describes the nervous system's role in the contract/relax relationship between agonists and antagonists?

Reciprocal inhibition

What answer best describes the building blocks of proteins?

Essential and nonessential amino acids

Which of the following is a ketone body?

Acetoacetic acid

What are the two components of a sarcomere?

Actin and myosin

What is the process called that prepares fatty acid substrates to enter the citric acid cycle?

Beta-oxidation

When glucose is broken down via glycolysis, what molecule is created that could also be oxidized under aerobic conditions?

Pyruvate

Which of the following muscles are responsible for normal resting state (quiet) breathing?

Diaphragm

During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?

During a squat, the hip abductor muscles may contract isometrically to prevent thigh adduction and internal rotation.

If someone were performing repeated sprints with each sprint lasting between 30 and 90 seconds, which energy system would be contributing the most to ATP production during this activity?

For high-intensity activities lasting up to 2 minutes, glycolysis provides most of the energy for ATP production because, at this time point, the ATP-PC system would be exhausted and the oxidative phosphorylation system would not yet be fully activated.

What term is used to describe the premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers?

Frank Starling Law of the Heart represents the relationship between stroke volume and end diastolic volume. The law states that the stroke volume of the heart increases in response to an increase in the volume of blood in the ventricles, before contraction, when all other factors remain constant.

Before amino acids can be used to make ATP, what process do they have to go through?

Gluconeogenesis

What is the purpose of the intervertebral discs?

In between the vertebrae are intervertebral discs made of fibrous cartilage that act as shock absorbers and allow the spine to move.

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

Lateral subsystem

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?

Limited ankle dorsiflexion, as a result of ankle stiffness, may limit the depth of a squat during the lowering phase. This can be addressed through stretching of the plantar flexor muscle and may be accommodated during a squat by placing a small weight or board under the heels.

A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?

Motor function is the body's response to integrated sensory information via the efferent pathway (e.g., causing a muscle to contract when stretched too far or changing one's walking pattern).

Pronation of the foot describes what multiplanar movements?

Pronation of the foot includes eversion, dorsiflexion, and ankle abduction

Along with muscle protein synthesis, which of the following is an important function of protein?

Synthesis of hormones

Which part of a cell is responsible for using nutrients to create energy for the cell?

The mitochondria are responsible for using nutrients to create energy for the cell. They are commonly known as the powerhouses of the cell.

What scientific term is used to describe the concept whereby a loaded eccentric contraction prepares the muscles for a rapid concentric contraction?

The stretch-shortening cycle is a term used to describe a loaded eccentric contraction that prepares muscles and tendons for a rapid concentric contraction. The eccentric contraction represents the "stretch" component, which stores elastic energy from the springlike nature of contractile tissue.

What is cardiac output?

The volume of blood pumped by the heart per minute is cardiac output, which can be calculated by multiplying beats per minute times stroke volume.

How is an isokinetic muscle contraction best described?

This defines an isokinetic muscle contraction. Isokinetic muscle contractions require machines that enable a fixed speed throughout a particular range of motion.

What is the function of the neuromuscular junction?

This junction is a small gap between a motor neuron and muscle cell known as a synapse.