bms latest part 3

23) Branched-chain amino acid supplements have been shown to

) enhance muscle recovery after weight lifting

) VO2 max is defined as

) maximum oxygen consumption by a person per kilogram of weight per minute.

The buildup of lactate during strenuous exercise can negatively affect performance due to the

) reduction of pH within the tissue

39) How much carbohydrate should an athlete consume 15 to 30 minutes before an activity to give muscles an immediate source of energy?

A) 1 gram of carbohydrate per kilogram of body weight

How are heat stroke and dehydration related

A) Dehydration shuts down sweat production, which can cause heat stroke.

Exercise affects protein turnover by increasing a hormone known as

A) cortisol.

37) Sports anemia can develop due to

A) increased blood volume and decreased hemoglobin.

Sonia played several grueling singles matches during a day-long tennis tournament. She weighed herself in the morning before the competition and afterwards, which showed that she lost two pounds from sweating. How much of what type of beverage would best help her to rehydrate?

D) 40 fl oz of sports beverage

36) In early August, Everett's team starts training for football season. Practicing in his heavy gear in the high heat and humidity, Everett loses a lot of fluid through sweating. After one especially hot practice day, Everett had gone from 180 pounds to 176 pounds. Which of the following effects was he most likely to have experienced during his practice?

D) impaired aerobic performance

1) Muscular strength is the ability to exert force over long periods of time without fatigue.

FALSE

10) In weight training, intensity is measured by repetition minimum.

FALSE

12) In order to maintain a set body weight, a person should engage in approximately 90 minutes of exercise per day.

FALSE

13) The Food and Drug Administration (FDA) classifies energy bars and energy shakes as dietary supplements.

FALSE

14) Aerobic energy production typically occurs during intense activities that require strength.

FALSE

22) The female athlete triad refers to three activities in women's gymnastics.

FALSE

23) The most important meal to fill muscle and liver glycogen stores before an afternoon competition is the previous evening's dinner.

FALSE

26) Exercise is the process of improving physical fitness through physical activity.

FALSE

27) Conditioning refers to any type of structured or planned physical activity.

FALSE

29) The progressive overload principle involves a gradual increase in vitamin and mineral supplements to promote health and fitness.

FALSE

32) Consuming carbohydrate up to an hour before exercise is not a good idea because it can cause lethargy and muscle weakness.

FALSE

7) Ergogenic aids are substances banned by the National Collegiate Athletic Association (NCAA).

FALSE

How does sodium bicarbonate help reduce muscle fatigue?

It buffers the acid in the blood.

17) The ability to sustain prolonged exercise is called cardiorespiratory endurance.

TRUE

21) For exercise that lasts less than 60 minutes, water can sufficiently replace fluids lost through sweating.

TRUE

28) High-fat foods eaten before exercise can cause sluggishness and impair performance.

TRUE

31) For exercise lasting longer than 1 hour, food intake during exercise is important in order to maintain a blood supply of glucose.

TRUE

35) Female athletes are at greater risk for iron-deficiency anemia than male athletes.

TRUE

5) Exercise can increase insulin sensitivity.

TRUE

8) The use of heavier weights with short rest intervals between sets is a good way to build muscle endurance.

TRUE

9) Loss of muscle mass can occur if adequate rest is not taken between workouts.

TRUE

Both muscle and fat can be lost with weight loss or increased with weight gain, but neither directly converts into the other.

TRUE

What happens to blood and liver glycogen stores after prolonged, intense exercise?

They decrease substantially.

The process of utilizing fat for energy is known as

beta-oxidation.

All of the following are good sources of carbohydrates to eat immediately before exercise except

bran flakes.

All of the following supplements have been shown to help improve post-exercise muscle recovery except

caffeine.

Muscle glycogen stores can be maximized by a process called

carbohydrate loading.

What is the primary fuel source for muscles during high-intensity activity?

carbohydrates

) Which ergogenic aid can cause water retention and potentially kidney and liver problems if taken in high doses over an extended period of time?

creatine

Which of the following supplements is most likely to improve a sprinter's performance?

creatine

During the first few minutes of physical activity the body relies on anaerobic energy production from ATP and what other high-energy molecule?

creatine phosphate

All of the following are advantages of storing excess energy as fat rather than carbohydrate and protein except

fat has more water.

The primary energy source during low-to moderate-intensity exercise is

fat.

FITT stands for

frequency, intensity, time, type.

What are the potential side effects of ingesting sodium bicarbonate as an ergogenic aid

gastrointestinal problems

All of the following are benefits associated with physical fitness except

increased insulin resistance.

The gradual increase in exercise demands resulting from modifications to the FITT is referred to as the

progressive overload principle.

Caffeine affects exercise performance in all of the following ways except

reducing fatigue during short-duration, high-intensity activities.

16) Increasing muscle strength and endurance is best achieved by resistance training.

TRUE

The human body stores about how many kilocalories of energy as glycogen?

2,600

When muscles are trained, they have the ability to store how much more glycogen than untrained muscles

20-50 percent

Adults have approximately how much glycogen stored within their muscles

200-500 grams

In order for individuals to maintain their body weight, it is recommended that they engage in at least how many minutes of physical activity?

60 minutes most days of the week

31) What does the American College of Sports Medicine (ACSM) recommend as the proper fluid intake for exercise lasting longer than 60 minutes?

B) 3-8 fl oz of sports beverage every 15 or 20 minutes

The general guideline for rest periods between workouts is approximately

B) 48 hours.

34) What percentage carbohydrates do sports drinks typically contain?

B) 6-8%

33) When the body is depleted of carbohydrate stores, muscle is utilized for energy, which can result in a condition known as

B) muscle atrophy.

40) To maintain optimal hydration and performance, the body needs how much fluid four hours prior to exercise?

C) 16-20 fl oz

38) All of the following are electrolytes lost during sweating except

C) calcium.

Once shuttled to the liver, lactate can be converted back to glucose via the

Cori cycle.

11) Exercise at a rating of 5-7 on the RPE scale is recommended for most adults to achieve fitness.

TRUE

15) Consuming the recommended intakes of protein, carbohydrate, and fat can promote hypertrophy.

TRUE

During low-intensity exercise the body uses fatty acids derived from

adipose tissue.

When the mitochondria lack adequate oxygen during activity, what product is formed from pyruvate?

lactate