KIN 355 Exam I & II

According to the FITT document for strength training posted to iLearn in Week 10, how many days per week should a beginner strength train?

2-3 days per week.

How many calories are in one pound of fat?

3,500

How does nutrition impact competitive success in sports and training?

Adequate nutrition provides fuel, helps the body repair cells, and supports growth.

During exercise, "time to exhaustion" tends to decrease as temperature increases from 51 degrees Fahrenheit to 87 degrees Fahrenheit. (True or False)

True. (pg. 68 in textbook)

True or False: "Overreaching" is dangerous to the body and should be avoided during training programs.

False

Which of the following statements are true about the macronutrient, fat?

1. Fatty acids are used to form cell membranes, 2. the storage form of fat in the body is triglycerides.

Mark is 50 years old, what is his estimated maximal heart rate according to this equation? HRMax = [208 - (0.7 x age)]

173 beats per minute.

In general, how many peer reviewers are used for each scientific journal article submitted for possible publication?

3? (answer needed)

Mary has a hematocrit of 45%. What does that mean?

45% of total blood volume is taken up by red blood cells

How does metabolic acidosis contribute to fatigue?

A drop in pH reduces the ability of muscle cells to contract.

What is the definition of the training term, "overload"?

A greater-than-normal training stress.

What is another term for the contractile proteins inside each skeletal muscle cell?

Actin and Myosin.

Which type of obesity is characterized as storing a lot of extra fat in the upper body, or abdominal region?

Android obesity

Which of the following statements are true about interval training? Select all that apply. a. Interval training is best for increasing muscular strength, not power. b. A common feature of interval training is stretching the muscle right before it completes a maximal contraction. c. Interval training can combine exercise and rest periods in an endless variety of ways. d. Cross training and interval training are the same. e. One benefit of interval training is that is allows for repeated high-intensity efforts.

Answers: C, E

Why should authors of scientific journal articles be strategic with where they submit their papers to for possible publication?

Because they can only submit to one journal at a time.

Which one of these is more likely to change over time in response to an aerobic training program? A. Cardiac function B. Lung function

Cardiac function.

What is the benefit of ingesting high quality, complete proteins after a strength training session?

Complete proteins contain all essential amino acids and help with protein synthesis.

What type of muscle contraction occurs when force is produced while the muscle shortens in length?

Concentric contraction

Which one of the following supplements have sufficient scientific evidence to support their safe/effective use when consumed correctly in conjunction with proper training?

Creatine Monohydrate

Which type of muscle contraction has been shown to be particularly effective at building strength because heavier loads can be used?

Eccentric contraction

Which type of muscle contraction tends to produce the most DOMS?

Eccentric contraction.

The athlete with the highest VO2Max doesn't always have the highest cardiovascular endurance. Why is that?

Endurance performance is influenced by many other factors including motivation, muscle glycogen, and muscle mass.

Which one of the following options is the LEAST important for a healthy adult just starting a new strength training program?

Establishing a regular supplement routine

True or false: "Tapering" is the increase in training volume and intensity one week before an important competition or event.

False

Which macronutrient helps form the primary component of cell membranes?

Fat.

What is the stored form of glucose within the human body?

Glycogen.

What is the name of the protein in red blood cells that binds to, and transports, oxygen in the blood stream?

Hemoglobin.

Which of these options is NOT a common cause of muscular hypertrophy?

Hyperplasia

Mary skipped breakfast and lunch and is completing a long run. She is feeling hungry and mentally and physically tired. What cause of fatigue is she likely experiencing?

Hypoglycemia.

Anna experienced many physiological adaptations during a one-year endurance training program. One adaptation she experienced was increased vasodilation in working muscles. What does that mean?

In working muscles, capillary diameter increases to allow for greater blood flow.

Type I muscle fibers have more mitochondria, allowing for more sustained energy production in endurance activities. (True or False)

True.

What happens to blood lactate levels as exercise intensity increases?

It increases

How does blood doping increase aerobic capacity?

It increases the amount of hemoglobin in the blood, improving its oxygen carrying capacity, and it increases blood volume.

Type II muscle fibers produce and use energy faster and are larger than type I muscle cells. (True or False)

True.

What does NEAT stand for?

Non-exercise activity thermogenesis

According to the FITT document for strength training posted to iLearn in Week 10, how many sets should a beginner perform during a weightlifting session?

One long set of 15 to 20 reps

Which of the following statements are true about overtraining syndrome?

Overtraining syndrome is a serious condition that sometimes requires 6 or more months of rest to recover from.

How does a person's initial fitness level influence improvements in aerobic capacity during a training program?

People with a high VO2Max before starting a training program will likely have a smaller improvement than a person who begins training with a low VO2Max.

Which variable is defined as the rate at which energy is transferred?

Power

Which principle of program design states that adaptations will match the mode and intensity of training? In other words, training should agree with the demands of a sport or fitness goals.

Principle of specificity

How does hydration impact competitive success in sports and training?

Proper hydration helps maintain an adequate blood volume and cardiac output during exercise.

What is one downside of using RPE to prescribe exercise intensity?

RPE is self reported, based on comfort, and varies widely from one individual to the next.

Jim has been dehydrated for 24 hours and just went for a long, high-intensity run on a hot day. What kind of physiological responses are likely occurring in his body?

Reduced blood volume due to a decrease in plasma volume, increased heart rate.

Which one of the following statements is true about satellite cells and human skeletal muscle fibers?

Satellite cells can increase the content of contractile proteins in the muscle cells and increase the number of nuclei in muscle cells.

In order to increase power, muscle cells must be able to produce ATP at a higher rate and __________________?

Sustain that rate of ATP production for a longer amount of time

What is muscular plasticity?

The ability for skeletal muscle to adapt quickly to varying conditions.

After a year or so of adequate training, VO2Max reaches a plateau and does not increase further. What allows cardiovascular endurance to improve beyond that?

The ability to exercise at a higher percentage of your VO2Max for longer periods of time.

During a maximal exercise test, VO2Max occurs when _____?

The amount of oxygen the person is using does not increase any further in response to increasing exercise intensity.

Which type of variable is measured in an experiment?

The dependent variable.

What does it mean if cardiac output increases?

The heart pumps a greater volume of blood per minute.

Which principle of program design states that people have innate differences in the ability to adapt to exercise? For example, some people adapt more quickly than others.

The principle of individuality

Mark has been strength training consistently for one year. He sustains a shoulder injury and is forced to cut back on training for two months. Once he gets back into the gym, he notices that he has lost some upper body strength. Which principle of program design is he currently experiencing?

The principle of reversibility

Which statement best describes the principle of progressive overload?

To optimize training adaptations, training load (a combination of intensity, duration, frequency, and mode) should be gradually increased to cause adequate stress to physiological systems.

True or False: Brown adipose tissue is especially prevalent in animals and the elderly to promote warmth.

True

True or False: Hypertrophy is influenced by many things including number of contractile proteins and amount of connective tissue within each muscle.

True

In the peer review process, reviewers can request minor or major changes to the work being submitted. (True or False)

True.

Mary is an elite sprint runner. She's getting a muscle biopsy to fiber type her calf muscle. In general, which fiber type will she probably have more of?

Type II.

How does hypovolemia (dehydration) contribute to fatigue?

Ultimately, a reduced blood volume causes a reduction in cardiac output. A reduced CO limits the heart's ability to supply blood to working tissue.

If all other variables stayed the same, how would a reduced maximal stroke volume impact VO2Max?

VO2Max would increase

Which of the following statements are true about "RMR"? Select all that apply.

a. According to the textbook, the brain utilizes 20% of the calories burned at rest (making up 20% of a person's RMR). b. RMR is affected by body size and composition e. RMR stands for "resting metabolic rate"

Which of the following statements are true about overtraining?

a. Symptoms of overtraining included persistent fatigue, reduced strength, reduced exercise revcovery, and decreased movitvation. b. Overtraining refers to performance decrements that can last for days or weeks. c. Motivated athletes and clients may have a higher risk of overtraining because they tend to ignore or 'power through' the signs and symptoms of overtraining.

Which of the following variables are included in the acronym, FITT-VP? Select all that apply.

a. Time - Duration of a given exercise session c. Frequency - Number of exercise sessions completed in a given time period e. Type - Type, or mode, of exercise completed f. Variation - Progressing over time

Factors that determine VO2Max are the ability of the heart to pump blood and the ability of muscle cells to extract oxygen from blood. What factors affect the ability of muscle cells to extract oxygen from blood? Select all that apply.

c. Number of muscle capillaries d. Stroke volume e. Muscle blood flow f. Red blood cell volume