Section 3 review

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 2 to 3 liters of fluid Twice the amount of body weight lost during the activity 12 to 15 ounces of fluid

1.25 times the amount of body weight lost during the activity

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 1.0 to 2.0 g/kg of body weight 1.6 to 2.2 g/kg of body weight 1.5 to 2.5 g/kg of body weight

1.4 to 2.0 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 low-intensity activity 5 minutes of high-intensity activity 20 minutes of moderate-intensity activity 20 minutes of walking

20 minutes of moderate-intensity activity

What is the optimal amount of protein per meal for muscle protein synthesis? 15 to 20 g 20 to 40 g 30 to 50 g 60 to 70 g

20 to 40 g

At what age is the adolescent brain considered to be fully developed? 30 18 25 22

25

How many calories are in 1 gram of protein? 2 4 6 9

4

What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet? 10 to 35% of total calories 30 to 50% of total calories 20 to 35% of total calories 45 to 65% of total calories

45 to 65% of total calories

How many B vitamins are there? 8 12 3 21

8

What would be considered a normal resting heart rate for a healthy sedentary person? 50 beats per minute 80 beats per minute 120 beats per minute 105 beats per minute

80 beats per minute

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 A contraction that occurs when muscle tension is created without a change in length and no visible movement of the joint A contraction that occurs when a muscle is exerting force greater than the resistive force, resulting in a shortening of the muscle A contraction that occurs when muscle tension is developed and movement occurs through a given range of motion at a speed that may vary

A contraction that occurs when the speed of movement is fixed and the resistance varies with the force exerted

What is acidosis in muscle? A decrease in pH, which can improve muscle strength A decrease in pH, which can lead to feelings of fatigue An increase in pH, which can improve muscle strength An increase in pH, which can lead to feelings of fatigue

A decrease in pH, which can lead to feelings of fatigue

How would age and overall health affect testosterone levels among men? Testosterone levels are not affected by age, as overall health is the primary reason for a decline. A reduction in testosterone levels occurs with age, and overall health may affect the degree of change. Age and overall health do not affect testosterone levels. A reduction in testosterone levels occurs with age, and overall health does not contribute to the change.

A reduction in testosterone levels occurs with age, and overall health may affect the degree of change.

What is a primary difference between a food label and a supplement label? A supplement label only needs to list what is present, not specific amounts. Supplement labels only list active ingredients. A supplement label is more detailed than a food label. There is no difference.

A supplement label only needs to list what is present, not specific amounts.

What are the fat-soluble vitamins? C, D, and K B12, B6, and C A, B12, C, and D A, D, E, and K

A, D, E, and K

What is defined as steady-state exercise? Exercise that goes on for a long time Exercise that burns a lot of calories Exercise performed for a short duration of time Aerobic exercise performed at a constant intensity

Aerobic exercise performed at a constant intensity

What are the building blocks of body proteins? Triglycerides Amino acids Glucose Ketone bodies

Amino acids

Which of the following is a potential benefit of omega-3 fatty acids? Proinflammatory properties Increased energy Improved thyroid function Anti-inflammatory properties

Anti-inflammatory properties

Which of the following statements would be accurate with regard to muscle force and velocity during an eccentric muscle action? As the contraction velocity decreases, the ability to develop force increases. As the contraction velocity increases the ability to develop force also increases. As the contraction velocity decreases, the force remains constant. As the contraction velocity increases, the ability to develop force decreases.

As the contraction velocity increases the ability to develop force also increases.

What are the two divisions of the skeletal system? Osteoclasts and osteoblasts Anterior and posterior Upper and lower Axial and appendicular

Axial and appendicular

Which of the following vitamins or groups of vitamins plays a key role in energy metabolism? Fat-soluble vitamins B vitamins Vitamin C Water-soluble vitamins

B vitamins

Which of the following exercises would be most likely to contribute to an acute increase in testosterone levels? Back squat Calf raise Triceps extension Bench press

Bench Press

What is the process called that prepares fatty acid substrates to enter the citric acid cycle? Ketosis Glycolysis Acidosis Beta-oxidation

Beta-oxidation

Which of the following muscles is primarily targeted when performing a biceps curl exercise with the thumb up? Triceps brachii Brachialis Brachioradialis Biceps brachii

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 within your scope of practice as a fitness professional? Carbohydrates are not required unless training for long periods of time; so, as long as sessions are kept short, this strategy should be fine. Carbohydrates provide more calories per gram than protein and fat, so they should be limited for effective weight loss. 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. Carbohydrates contribute excess calories in our diet, and avoiding them is an effective weight-loss strategy during training.

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.

Food is composed of which three compounds? Amino acids, ATP, and glycogen Ketones, insulin, and ADP Carbohydrates, fats, and proteins ATP, glucose, and pyruvate

Carbohydrates, fats, and proteins

Vitamin C has a role in which of these functions? Increasing bone density Immunity only Collagen synthesis and immunity Collagen synthesis only

Collagen synthesis and immunity

Which of these is one of the major curvatures of the spine from a posterior view? Concave thoracic curve Convex cervical curve Convex lumbar curve Concave lumbar curve

Concave lumbar curve

Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action? Concentric Eccentric Isokinetic Isometric

Concentric

What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration? Concentric Isometric Isotonic Eccentric

Concentric

What is the anatomical term that describes something positioned on the opposite side of the body? Lateral Contralateral Posterior Ipsilateral

Contralateral

Which of the following hormones, if increased at baseline, may be indicative of overtraining? Thyroxin Cortisol Growth hormone Testosterone

Cortisol

Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following? Lower body temperature Increased cardiac output Decreased blood flow Lower rate of perceived exertion (RPE)

Decreased blood flow

What are the two categories of bone markings? Short and long Depressions and processes Irregular and flat Surface and deep

Depressions and processes

Which of the following muscles are responsible for normal resting state (quiet) breathing? Diaphragm Abdominals Scalenes Internal intercostals

Diaphragm

What is the term for the higher-than-normal energy expenditure during the recovery period after exercise? Excess postexercise oxygen consumption Nonexercise activity thermogenesis Exercise activity thermogenesis Thermic effect of food

Excess postexercise oxygen consumption

A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals? Explain that as long as he spends the extra hours engaged in physical activity, he should be able to meet his body composition goals. Express understanding that he has a busy schedule and that sleep may not be a priority, and explain that this should not affect his body composition goals, as sleep and weight are unrelated. Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management. Explain that 4 or 5 hours may not be enough for his requirements and that he should aim for 6 to 7 hours per day.

Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.

A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question? Suggest that she avoid eating any fat during the week to promote fat loss. Suggest that she avoid eating carbohydrates during the week to promote fat loss. Explain that fat loss occurs in a caloric deficit and she should cut her caloric intake drastically over the next week to drop fat fast. Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.

Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.

A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice? Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling. Provide her with an online 1,200-calorie meal plan for weight loss. Explain that providing specific nutrient recommendations is outside your scope of practice, then suggest that she look up weight-loss meal plans on the internet. Agree to review her diet and provide her with a meal plan with specific recommendations for calories and macronutrients.

Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.

What surrounds the skeletal muscles and connects them to other surrounding muscles? Muscle spindles Fascia Connective tissues Tendons

Fascia

Compared to water-soluble vitamins, which of the following is true about fat-soluble vitamins? Fat-soluble vitamins are not as healthy because fat is unhealthy. Fat-soluble vitamins take longer to accumulate in and deplete from the body. Fat-soluble vitamins accumulate in and deplete quickly from the body. Fat-soluble vitamins are better for improving overall health.

Fat-soluble vitamins take longer to accumulate in and deplete from the body.

What type of lever could be described as having a fulcrum in the middle like a seesaw? Fourth class First class Third class Second class

First class

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? Venous pooling Frank Starling Law of the Heart Valsalva maneuver Peripheral resistance

Frank Starling Law of the Heart

Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer? Medical nutrition therapy as related to an individual's medical diagnoses General guidance on the importance of nutrition for health and performance Meal planning with caloric or nutrient-specific guidelines for weight loss/gain or sports performance Specific nutrition recommendations for an individual's caloric, macronutrient, or micronutrient intake

General guidance on the importance of nutrition for health and performance

Before amino acids can be used to make ATP, what process do they have to go through? Oxidative phosphorylation Oxidation Gluconeogenesis Glycolysis

Gluconeogenesis

What is the name of the stored form of glucose? Glycolysis Triglycerides Pyruvate Glycogen

Glycogen

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? Interneurons Joint receptors Muscle spindles Golgi tendon organs

Golgi tendon organs

Which of the following would make a person better at oxidizing fat? Having less oxygen delivery to the muscle Having more mitochondria in their muscle Having more fat stored on their body Having more glycogen stored in their muscle

Having more mitochondria in their muscle

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 Inadequate protein intake Inadequate fat intake Excess fat intake

Inadequate carbohydrate intake

Catecholamines are responsible for which of the following actions? Increased lipolysis Increased lipogenesis Increased heart rate and decreased stroke volume Increased stroke volume and decreased heart rate

Increased lipolysis

Which of the following effects of the cardiovascular system occurs during exercise? Decreased ventricular filling Decreased venous return Venous pooling Increased ventricular filling

Increased ventricular filling

What two factors define any form or type of exercise? Speed and complexity Intensity and duration Duration and time Intensity and speed

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. It is the primary energy source for low-intensity and long-duration exercise. It provides adequate energy for muscle protein synthesis during training. It replenishes depleted amino acid stores prior to high-intensity training.

It replenishes glycogen stores and provides adequate fuel for performance.

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex? Anterior oblique subsystem Deep longitudinal subsystem Posterior oblique subsystem Lateral subsystem

Lateral subsystem

Which heart chamber receives oxygenated blood and pumps it to the body? Right ventricle Right atrium Left ventricle Left atrium

Left ventricle

What is the bone type of the clavicle, radius, and ulna? Long Short Irregular Flat

Long

Compared to nonheme iron, heme iron is absorbed how? Less efficiently More efficiently Not at all Equally

More efficiently

How does taking "high" doses of vitamin C impact health? More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption. High doses can improve heart health. High doses can be dangerous. It improves the immune system.

More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption.

Movement represents the integrated functioning of which three main body systems? Muscular, ligamentous, and skeletal Muscular, nervous, and skeletal Nervous, ligamentous, and vascular Nervous, skeletal, and vascular

Muscular, nervous, and skeletal

Movement represents the integrated functioning of which three main body systems? Muscular, nervous, and skeletal Muscular, ligamentous, and skeletal Nervous, skeletal, and vascular Nervous, ligamentous, and vascular

Muscular, nervous, and skeletal

What is the term for the chemical messengers that cross the synapse between the neuron and muscle and assist with nerve transmission? Synapses Neurotransmitters Sarcomeres Adenosine triphosphate

Neurotransmitters

One of the two interdependent divisions of the nervous system is the central nervous system. What is the second division? Peripheral nervous system Somatic nervous system Autonomic nervous system Sympathetic nervous system

Peripheral nervous system

When ADP is converted to ATP, what is this process called? Oxidation Transformation ATP-PC Phosphorylation

Phosphorylation

What types of foods contain carbohydrates? Proteins All foods Plant foods and dairy Animal and plant foods

Plant foods and dairy

Which of the macronutrients has the highest thermic effect of food (TEF)? Glucose Protein Carbohydrates Lipids

Protein

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

Pyruvate

What is the resting metabolic rate (RMR)? RMR is the number of calories burned through fidgeting. RMR is the number of calories that the body uses at rest to function. RMR is the number of calories burned through digestion. RMR is the number of calories burned after exercise.

RMR is the number of calories that the body uses at rest to function.

Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education? Licensed dietitian Certified dietitian nutritionist Certified nutrition specialist Registered dietitian nutritionist

Registered dietitian nutritionist

Weight-bearing exercise helps strengthen bones through what process? Neuroplasticity Osteoporosis Remodeling Lengthening

Remodeling

Which of the following is a component of total daily energy expenditure (TDEE)? Resting metabolic rate (RMR) Nonexercise anabolic thermogenesis (NEAT) Elapsed activity thermogenesis (EAT) Thermic effect of fasting (TEF)

Resting metabolic rate (RMR)

What movement term is used to describe the concept of adducting the shoulder blades so that they become closer together? Scapular elevation Scapular protraction Scapular retraction Scapular depression

Scapular retraction

Abnormal breathing may be associated with which of the following effects? Slow inhalation with expansion of the stomach Deep breaths with use of the diaphragm Slow inhalation through the nose with limited chest movement Shallow rapid breaths with use of the sternocleidomastoid

Shallow rapid breaths with use of the sternocleidomastoid

What anatomical heart structure is referred to as "the pacemaker of the heart"? Sinoatrial node Right bundle branch Intercalated discs Atrioventricular node

Sinoatrial node

What advice would enable a client to breathe properly? Sit with an increased kyphosis and slowly breathe in through your nose while minimizing abdominal movement. Sit with an increased kyphosis and slowly breathe in through your nose while allowing your stomach to expand. Sit upright and slowly breathe in through your nose while allowing your stomach to expand. Sit upright and slowly breathe in through your mouth while allowing your chest to expand.

Sit upright and slowly breathe in through your nose while allowing your stomach to expand.

What training tip would enhance the benefits of resistance training by helping increase growth hormone, testosterone, and epinephrine? Slowing down the speed of contractions during the eccentric and concentric phases Speeding up the contraction time for the eccentric phase and slowing down the time for the concentric phase Slowing down the contraction time for the concentric phase and speeding up the time for the eccentric phase Speeding up the contraction time for the eccentric and concentric phases

Slowing down the speed of contractions during the eccentric and concentric phases

You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice? Fats can be a source of extra calories in the diet, but they should be eaten to supply adequate energy for our brain. Fats provide more calories per gram than protein and carbohydrate, so avoiding them is a good strategy for weight management. Fats are not an essential part of our diet and can be limited to avoid unnecessary calories. Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.

Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.

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? Sports drink or electrolyte tablets mixed with water Water mixed with fruit juice Plain water Fruit juice

Sports drink or electrolyte tablets mixed with water

What scientific term is used to describe the concept whereby a loaded eccentric contraction prepares the muscles for a rapid concentric contraction? Reciprocal inhibition Series elastic component Stretch-shortening cycle Altered reciprocal inhibition

Stretch-shortening cycle

The difference between the end-diastolic and end-systolic volumes is referred to as what? Cardiac output Resting heart rate Venous return Stroke volume

Stroke volume

Which joints are most associated with human movement? Nonsynovial Synovial Saddle Nonaxial

Synovial

Along with muscle protein synthesis, which of the following is an important function of protein? Regulation of body temperature Padding of vital internal organs Synthesis of hormones Insulation of internal organs

Synthesis of hormones

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 it could help with their training. Tell them no. Provide them with a plan and all the information they may need for use. Tell them no, and refer them to a licensed medical professional for further advice

Tell them no, and refer them to a licensed medical professional for further advice

What are the three pathways through which the body can produce ATP? The ATP-PC system, glycolysis, and oxidative phosphorylation The ATP-PC system, digestion, and oxidative phosphorylation Phosphorylation, glycolysis, and the electron transport chain Ketosis, glycolysis, and oxidative phosphorylation

The ATP-PC system, glycolysis, and oxidative phosphorylation

What is the most accurate description of motor control? The motor response to internal and external environmental stimuli The ability to initiate and correct purposeful controlled movements The cumulative changes in motor behavior over time, throughout the life span The integration of motor control processes through practice

The ability to initiate and correct purposeful controlled movements

What is end-diastolic volume? The volume of blood pumped by the heart per minute The amount of blood remaining in the ventricle after contraction The amount of blood in the ventricle before contraction The amount of blood pumped out of the heart with each contraction

The amount of blood in the ventricle before contraction

What is end-systolic volume? The volume of blood pumped by the heart per minute The amount of blood pumped out of the heart with each contraction The amount of blood in the ventricle before contraction The amount of blood remaining in the ventricle after contraction

The amount of blood remaining in the ventricle after contraction

How should an eccentric muscle action be described? The development of muscle tension without shortening or lengthening of the contractile tissue The development of muscle tension at a fixed speed during both shortening and lengthening of the contractile tissue The development of muscle tension during shortening of the contractile tissue The development of muscle tension during lengthening of the contractile tissue

The development of muscle tension during lengthening of the contractile tissue

The pathway for hormones secreted by the endocrine system may be described by which of the following? The gland secretes the hormone, which bypasses the bloodstream and binds to a receptor on the target cell to exert a particular action. 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 hormone is secreted by the bloodstream and travels to the gland to exert a particular effect. The target cell releases the hormone, which travels through the bloodstream to the gland to exert a particular action.

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.

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 oxidized via oxidative phosphorylation. The pyruvate will be converted to lactate. The pyruvate will be stored in the muscle. The pyruvate will be converted to acetyl CoA.

The pyruvate will be converted to lactate.

What is the function of the neuromuscular junction? The sliding filament theory The site of muscular contractions The site where the nervous system and muscle fibers communicate Exposing actin-binding sites

The site where the nervous system and muscle fibers communicate

What is glycogen? The enzyme that promotes carbohydrate breakdown in humans The storage form of carbohydrate in plants The storage form of carbohydrate in animals and humans The enzyme that promotes carbohydrate storage in humans and animals

The storage form of carbohydrate in animals and humans

What is bioenergetics? The study of the ways in which food is turned into energy The study of aerobic metabolism The study of metabolism during exercise The study of weight loss

The study of the ways in which food is turned into energy

The posterior oblique system includes which of the following muscle groups? Adductors (inner thigh) and contralateral quadratus lumborum Hamstrings and erector spinae Thoracolumbar fascia and contralateral gluteus maximus Adductors (inner thigh) and hip external rotators

Thoracolumbar fascia and contralateral gluteus maximus

Ergogenic aids are typically consumed for what purpose? To correct nutrient imbalances To mitigate the side effects of medication For general well-being To improve athletic performance and/or body composition

To improve athletic performance and/or body composition

Accumulating too much of a vitamin or mineral in the body may lead to what? Toxicity Improved performance Deficiency Better outcomes

Toxicity

During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase? Axial Frontal Sagittal Transverse

Transverse

Which of the following protein structures is important for muscular contractions by providing a binding site? Troponin Myosin Actin Fascicles

Troponin

What are the three branched chain amino acids (BCAAs)? Valine, leucine, and isoleucine Histidine, threonine, and phenylalanine Methionine, tryptophan, and lysine Alanine, glutamine, and tyrosine

Valine, leucine, and isoleucine

The water-soluble vitamins include which vitamins? Vitamin C, D, and K Vitamin C, B complex, and D Vitamin C, B complex, and K Vitamin C and the B complex vitamins

Vitamin C and the B complex vitamins

Extreme dietary restrictions may increase risk for what? Increased bone growth Rapid weight gain Vitamin and mineral deficiencies Mineral toxicity

Vitamin and mineral deficiencies

Which food would be classified as a high biological value protein source? Beans Lentils Peas Whole eggs

Whole eggs