Section 3 Test
The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures?
Alveolar sacs
Improved performance during a plyometric jump is dependent upon which of the following?
Rapid amortization phase; An improved performance requires both contractile tissue storage of energy and the stretch reflex.
Weight-bearing exercise helps strengthen bones through what process?
Remodeling
Which system is comprised of the airways and lungs?
Respiratory
Abnormal breathing may be associated with which of the following effects?
Shallow rapid breaths with use of the sternocleidomastoid
What breathing change occurs at the second ventilatory threshold (VT2)?
Expiration becomes more forceful; At exercise intensities at or above VT2, more carbon dioxide is being produced, which needs to be exhaled, so expiration becomes more forceful during each breath.
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
How would age and overall health affect testosterone levels among men?
A reduction in testosterone levels occurs with age, and overall health may affect the degree of change.
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
About 5-15%; very little
The anterior oblique subsystem includes which of the following muscle groups?
Adductor (inner) thigh muscles, obliques, and hip external rotators
Approximately what percentage of the human body (in male and female adults) is comprised of water?
Approximately 60% of the adult body is comprised of water. Women may have a slightly lower percentage, and men may have a slightly higher percentage, depending on the amount of lean muscle present.
What are two ways to best improve the timely passage of food through the intestinal tracts and prevent constipation?
Ensure adequate water intake, and engage in an exercise program that is inclusive of both aerobic and resistance training
Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action?
During the stretch-shortening cycle, stored energy occurs during the eccentric action and is released during the concentric action.
What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Feed-forward activation is the term used for the anticipatory stabilization that a muscle has on a movement. For example, the transversus abdominus is activated in a feed-forward manner in anticipation of extremity movements.
You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?
Inadequate carbohydrate intake is likely the reason for the client's lack of energy. Carbohydrates are an important fuel source for the body during training, and since the client is on a low-carbohydrate diet, she likely has depleted glycogen stores and has inadequate fuel for training.
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 is an anabolic hormone. It has also been shown that levels of IGF have increased up to 48 hours following resistance training.
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 bone type of the clavicle, radius, and ulna?
Long
A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?
Motor 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).
Which type of joint includes the sutures of the skull?
Nonsynovial
Which type of training would most likely lead to increased levels of testosterone, insulin-like growth factors, and growth hormone?
Overload training that is of a high intensity with limited rest periods
What does the electron transport chain (ETC) do?
The ETC uses a series of protein complexes in the inner mitochondrial membrane to create a hydrogen ion gradient, which is then harvested to create ATP.
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 kcal is 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 and is equal to 1,000 "lowercase-c" calories.
How can basal metabolic rate (BMR) best be defined?
The amount of energy required to maintain the body at rest
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; The endocrine system consists of host organs, which secrete a hormone that is then transported to a target cell or organ via the bloodstream.
Which of the following best describes the role of micronutrients in the body?
They regulate various metabolic processes, including energy metabolism.
Accumulating too much of a vitamin or mineral in the body may lead to what?
Toxicity
What are the three categories within the lipid family?
Triglycerides, phospholipids, and sterols
What is the RDA for protein?
0.8 g/kg of body weight
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
At what age is the adolescent brain considered to be fully developed?
25
At what age is total peak bone mass reached?
30
How many calories are in 1 pound of body fat?
3500
How many calories are in 1 gram of protein?
4
How is an isokinetic muscle contraction best described?
A contraction that occurs when the speed of movement is fixed and the resistance varies with the force exerted; Isokinetic muscle contractions require machines that enable a fixed speed throughout a particular range of motion.
What is acidosis in muscle?
A decrease in pH, which can lead to feelings of fatigue
Which of the following is the functional unit of a muscle cell?
A sarcomere; physical site where muscle contractions occur
What is it called when a ligament is overstretched or torn?
A sprain
What are the fat-soluble vitamins?
A, D, E, and K; These are best taken with a fat-containing meal and are stored in adipose tissue (the name fat-soluble).
What are the three pathways through which the body can produce ATP?
ATP can be created by two anaerobic processes (the ATP-PC system and glycolysis) and one aerobic process (oxidative phosphorylation).
What is the primary function of the large intestine?
Absorption of food and passage of waste into the rectum
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
Acetyl CoA
What are the components of ATP?
Adenine, ribose, and three phosphate groups
What is defined as steady-state exercise?
Aerobic exercise performed at a constant intensity
Which of the following would occur during intermittent exercise?
All three energy systems would be used at some point 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
Movements that take place within a joint and are not visible to the human eye may be classified in what way?
Arthrokinematic
Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?
B vitamins
Which of the following is true about the biologically active forms of vitamins?
Biologically active forms are most effective for augmenting body levels.
For what is vitamin D most important?
Bone health
Food is composed of which three compounds?
Carb, fat, protein
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.
What is the best definition of complex carbohydrates?
Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
What is the primary muscle type of the heart?
Cardiac
Where is the heart located in the thoracic cavity?
Central to the left and anterior to the spine
What is the correct order of segments for the spine, starting at the top?
Cervical, thoracic, and lumbar; This is the correct order. The cervical spine makes up the first 7 vertebrae, the thoracic spine makes up the next 12, and the lumbar makes up the final 5.
Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action?
Concentric
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric muscle actions expend the highest amount of energy when compared to isometric and eccentric muscle actions, provided that the duration of time is fixed.
What is the anatomical term that describes something positioned on the opposite side of the body?
Contralateral
Which of the following hormones, if increased at baseline, may be indicative of overtraining?
Cortisol
Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?
Decreased blood flow
Food in the stomach is processed and then passes into what anatomical structure?
Duodenum of the small intestine
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
During a squat, the lowering phase would be described as what type of muscle action?
Eccentric
What is the correct order of fascia, starting with the most superficial?
Epimysium, perimysium, endomysium
Which governmental agency regulates dietary supplements in the United Kingdom?
European Food Safety Authority (EFSA)
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion, and ankle abduction
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 of the following is a limiting factor for how long anaerobic glycolysis can proceed?
Free hydrogen ions
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?
Glycolysis
Which mechanoreceptor is sensitive to changes in muscular tension and rate of that tension change, causing the muscle to relax, which prevents the muscle from excessive stress and possible injury?
Golgi tendon organs
Which of the following would make a person better at oxidizing fat?
Having more mitochondria in their muscle
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
Creatine is most effective for what purpose?
Improving strength and muscle size
What effect would sleep deprivation have on growth hormone and cortisol levels?
Inadequate sleep will decrease growth hormone and increase cortisol levels.; Inadequate sleep (sleep deprivation) will affect numerous hormones, which include growth hormone and cortisol. Specifically, a good night's sleep leads to lower levels of cortisol throughout the day and early evening, increased levels of growth hormone through the night, as well as better control of the thyroid hormones and glucose metabolism.
Which of the following effects of the cardiovascular system occurs during exercise?
Increased ventricular filling; Increased stroke volume occurs from exercise, which is in part the result of increased venous return and increased ventricular filling.
What component of breathing improves blood flow back to the heart?
Inspiration with a decrease in intrathoracic pressure
What two factors define any form or type of exercise?
Intensity and duration
Carbohydrate intake prior to intense or long-duration exercise serves which of the following functions?
It replenishes glycogen stores and provides adequate fuel for performance.
What is the concept that describes the human body as a chain of interdependent links that work together to perform movement?
Kinetic chain
Which heart chamber gathers oxygenated blood coming to the heart from the lungs?
Left atrium
If someone specifically wanted to burn a lot of fat (not necessarily total calories), what type of exercise should they do?
Low- to moderate-intensity exercise for 30 to 60 minutes
Calcium is of principal importance for what?
Maintaining strong bones
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
Compared to nonheme iron, heme iron is absorbed how?
More efficiently
Which joint has the simplest movement, moving either back and forth or side to side?
Nonaxial
Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?
Omega-3 fatty acids
Which system puts the body into a relaxed state, termed rest and digest?
Parasympathetic nervous system; The parasympathetic nervous system works to decrease neural activity by suspending the release of excitatory hormones. This puts the body in a more relaxed state, which is often termed rest and digest.
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; 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.
What types of foods contain carbohydrates?
Plant foods and dairy
Which nutrient has the highest thermic effect?
Protein; About 7 to 10% of calories contained within food is used for its own digestion. Protein has the highest thermic effect of the macronutrients.
Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?
Quadriceps
Improved performance during a plyometric jump is dependent upon which of the following?
Rapid amortization phase
What is the process by which bone is constantly renewed?
Remodeling
Which component contributes the most to total energy expenditure?
Resting metabolism
Which heart chamber gathers deoxygenated blood returning to the heart from the superior and inferior vena cava veins?
Right atrium
What statement best describes the category of simple sugars?
Single- or double-molecule sugars that are easily absorbed by the body
What is the anatomical term that describes something positioned above an identified reference point?
Superior
When a client's heart rate is raised during cardio activities, this is being caused by which system?
Sympathetic nervous system
Along with muscle protein synthesis, which of the following is an important function of protein?
Synthesis of hormones
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
What are the three pathways through which the body can produce ATP?
The ATP-PC system, glycolysis, and oxidative phosphorylation
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
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?
The most appropriate option here is to increase meal frequency and portion size to add bulk. Portions of all macronutrients, and carbohydrates in particular, would need to increase to add bulk, and the client would benefit from being referred to a qualified sports nutrition professional for assistance.
What is the ventilatory threshold 2 (VT2)?
The point at which the body shifts almost entirely to using carbohydrates for fuel
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
If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate?
The pyruvate will be converted to lactate.
What is explained by the sliding filament theory?
The shortening of a sarcomere to produce a muscle contraction
What are triglycerides?
The stored form of fat
Which of these is one of the major curvatures of the spine?
The three major curvatures of the spine are the posterior cervical curve, the anterior thoracic curve, and the posterior lumbar curve.
How should the amortization phase of the stretch-shortening cycle be described?
The transition from eccentric loading to concentric unloading
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
The upper trapezius functions with the serratus anterior to upwardly rotate the scapula.
What is cardiac output?
The volume of blood pumped by the heart per minute
The posterior oblique system includes which of the following muscle groups?
Thoracolumbar fascia and contralateral gluteus maximus
Ergogenic aids are typically consumed for what purpose?
To improve athletic performance and/or body composition
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?
To replenish electrolyte losses, a sports drink or electrolyte tablets mixed with water would be the most appropriate choice for hydration for exercise lasting over 90 minutes, or for shorter-duration exercise in warm temperatures with heavy perspiration.
During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?
Transverse
Which of the following protein structures is important for muscular contractions by providing a binding site?
Troponin
Which type of muscle fiber is predominantly used during movements that require high levels of force and power, such as a sprint?
Type II
Extreme dietary restrictions may increase risk for what?
Vitamin and mineral deficiencies
What is the definition of energy balance?
When daily food intake is matched to energy needs
Which food would be classified as a high biological value protein source?
Whole eggs