Chapter 10
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 is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40g
How many B vitamins are there?
8
How many essential amino acids are there?
9
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise
Why is nonexercise activity thermogenesis (NEAT) important?
NEAT can be protective against obesity
The water soluble vitamins include which vitamins?
Vitamin C and B complex vitamins
What is the primary function of the large instestine?
absorption of food and passage of waste into the rectum
Which of the following is a ketone body?
acetoacetic acid
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
acetyl CoA
What types of foods provide all the essential amino acids?
animal proteins
Overactive hip flexors may lead to which of the following postural compensations?
anterior tilting of the pelvis and an increased low-back arch
Which of the following is true about biologically active forms of vitamins?
biologically active forms lead to deficiency
For what is vitamin D most important?
bone health
Which of the following muscles is primarily targeted when performing a biceps curl exercise with the thumb up?
brachioradialis
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 with 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
Vitamin C has a role in which of these functions?
collagen synthesis and immunity
In which of the following pairs are both foods considered to be allergens?
dairy and shelfish
Food in the stomach is processed and then passes into what anatomical structure?
duodenum of the small intestine
What is the correct order of fascia, starting with the most superficial?
epimysium, perimysium, endomysium
Compared to water-soluble vitamins, which of the following is true about fat-soluble vitamins?
fat-soluble vitamins take longer to accumulate in and deplete from the body
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
Which of the following is not an appropriate expectation for a CPT?
prescribing a supplement
Which of the following statements is true about proprietary blends?
proprietary blends should typically be avoided, as the process amount of each ingredient is not disclosed
Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?
quadriceps
How are dietary supplements defined?
regulated dietary materials used to increase intake of a desired nutritional component
What is the process by which bone is constantly renewed?
remodeling
What training tip would enhance the benefits of resistance training by helping increase growth hormone, testosterone, and epinephrine?
slowing down the speed of contraction during eccentric and concentric phases
Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?
sodium and potassium
Which of the following effects may occur if the amortization phase of a plyometric exercise is prolonged?
stored energy with dissipate and the unloading will be less powerful
What is the most appropriate response from a Certified Personal Trainer if a client insists on using a steroid or other harmful substance?
tell them no, and refer them to a licensed medical professional for further advice
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.
Which of the following examples describes muscle that is functioning as an antagonist?
the biceps being active during elbow extension
What are the two components of the central nervous system?
the brain and spinal cord
Which of the following is a major nutritional contributor to muscle protein synthesis?
the essential amino acids
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 glycogen?
the storage form of carbohydrate in animals and humans
Which of the following is true of protein shakes?
they are convenient options for increasing protein intake.
Which of the following is true regarding steroids and other banned substances?
they should never be recommended to clients, as they pose undue risk and are often illegal
Iodine has a major role in which bodily process?
thyroid function
What is the purposes of the Current Good Manufacturing Practices?
to provide guidelines to help ensure quality and purify of products
Accumulating too much of a vitamin or mineral in the body may lead to what?
toxicity
Which type of muscle fiber has a larger number of capillaries?
type I
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
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
What is the concept used to describe the action of the muscles that have the ability to contract automatically in anticipation of movement?
feed-forward
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
general guidance on the importance of nutrition for health and performance
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
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
Creatine is most effective for what purpose?
improving strength and muscle size
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
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
Why is third-party verification important?
it provides unbiased testing for a product
What is the bone type of the clavicle, radius, and ulna?
long
Which of the following is magnesium classified as?
macromineral
The B vitamins have a primary role in what?
macronutrient metabolism
Calcium is of principle 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
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
What is the name of specialized cell that is the functional unit of the nervous system?
neuron
Which type of joint includes the sutures of the skull?
nonsynovial
The cardiovascular and respiratory work together to provide the body with what gas?
oxygen
Omega-3 fatty acids do not include which of the following fatty acids?
palmitic acid
