Scientific Principles Exam 5 Study Guide

The minimum recommended daily intake of protein for athletes who are building muscle mass is ______ g/kg of body weight.

a. 0.8

b. 1.2

c. 1.4

d. 2.5

C

How many kcal of energy does 1 g of fat provide?

a. 4

b. 7

c. 9

d. 13

C

A high serum level of which of the following substances is protective against heart disease?

a. cholesterol

b. very low-density lipoproteins

c. triglycerides

d. high-density lipoproteins

D

Added sugars should be kept to a maximum of _____% of total calories consumed.

a. 5

b. 8

c. 10

d. 15

C

Which of the following minerals is NOT considered an electrolyte?

a. chloride

b. copper

c. potassium

d. sodium

B

Which one of these athletes would carbohydrate loading benefit the MOST?

a. 200-m (220 yd) sprinter

b. Olympic Weightlifters

c. A 5 km (3.1 mile) runner

d. 300-km (186 miles) road cyclist

D

A marathoner is suggested to have an intake of ____ to _____ of carbohydrates per kg of body weight 36 to 48 hours prior to an event.

a. 1; 2

b. 5; 6

c. 7; 8

d. 10; 12

D

If an adult athlete is training to increase muscle hypertrophy, which of the following is a primary nutrition recommendation?

a. Consume 10 g of high-quality protein immediately after exercise.

b. Consume 40 g of higher-leucine protein every 3 to 4 hours.

c. Consume 65 g of fat immediately after exercise.

d. Consume 20 g of low-glycemic carbohydrate every 3 to 4 hours.

B

If an athlete was engaging in heavy daily physical activity, when calculating their estimated energy requirement, a factor of _____ should be applied.

a. 0.8

b. 1.2

c. 1.9

d. 3.1

C

A general guideline for weight gain is to consume approximately _____ additional calories per day.

a. 100

b. 500

c. 2,000

d. 3,500

B

All of the following are functions of β-adrenergic agonists EXCEPT

a. lower resting heart rate

b. increased lean mass

c. decreased body fat

d. improved strength

A

An athlete who is an archer is struggling with anxiety prior to his performance, which is also causing his hands and body to shake. Which of the following would be the most ideal ergogenic aid to help him with these issues?

a. β-adrenergic agonists

b. erythropoietin

c. bolasterone

d. β-blockers

D

Of the branched-chain amino acids, which one is the key for stimulating protein synthesis?

a. isoleucine

b. isovaline

c. leucine

d. valine

C

The muscle buffering capacity relates to an athlete's ability to

a. produce β-alanine

b. increase lactic acid production

c. use amino acids

d. regulate H+ concentrations

D

Which of the following is believed to be the primary ergogenic effect of oral arginine supplementation?

a. decreased nitric oxide levels

b. decreased synthesis of creatine

c. increased maximal strength

d. increased muscle blood flow

D

Which of the following adaptations increases in response to aerobic endurance training?

a. body fat percentage

b. capillary density

c. rate of force production

d. submaximal heart rate

B

Which of the following aerobic activities would have the most success in stimulating bone growth and bone mineral density?

a. cycling

b. running

c. swimming

d. walking

B

Two 10,000 m track athletes have the same maximal oxygen uptake and lactate threshold, yet one consistently outperforms the other. What is most likely the reason for their superior performance?

a. environmental factors

b. footwear

c. exercise economy

d. pre-race fueling

C

Once an athlete returns to sea level from altitude, acclimatization adaptations

a. continue to improve for several weeks

b. are permanently retained

c. begin to revert within about one month

d. immediately return to baseline

C

Which of the following is the name of a planned reduction in training volume that occurs before athletic competition?

a. training cessation

b. reversibility

c. partial stoppage

d. tapering

D

Zone 1 training intensity is equivalent to what percentage of V\od\O2max?

a. 25-38

b. 39-49

c. 50-60

d. 66-80

C

Athletes performing high-intensity interval training (HIIT) sessions should spend several minutes at what intensity?

a. 40%-60% V\od\O2max

b. 61%-75% V\od\O2max

c. 76%-89% V\od\O2max

d. >90% V\od\O2max

D

Aerobic endurance training zone two is typically characterized by

a. near-maximal effort and rapid fatigue

b. conversational exercise

c. sprint intervals with high lactate accumulation

d. explosive movements relying on the phosphagen system

B

What is the key characteristic of Tabata training?

a. 10 seconds of work followed by 20 seconds of rest

b. 20 seconds of work with 10 seconds of rest between exercise periods

c. 30 seconds of work followed by 30 seconds of rest

d. Continuous exercise at moderate intensity for 45 minutes

B

What is the primary feature of a sample Fartlek run?

a. continuous running at a moderate pace for 30 minutes

b. easy running combined with hill work or fast bursts at higher intensities

c. running at a steady pace for the entire duration of the workout

d. running intervals at 100% V\od\O2max for maximum effort

B

3 cardiovascular adaptations to aerobic training

increased stroke volume

increased cardiac output

decreased resting heart rate

3 respiratory adaptations to aerobic training

increased tidal volume

increased breathing frequency during maximal training

Decreased breathing frequency during submaximal training

3 musucular adaptations to aerobic training

increased mitochondria

increased myoglobin

increased oxidative enzymes

3 immediate adaptations to altitude

Increased ventilation

increased tidal volume

increased cardiac output

4 adaptations to heat acclimation

earlier sweating

lower body temp

lower heart rate

increased plasma volume

what are the 3 macronutrients and their functions

protein: muscle and tissue repair

carbohydrates: primary energy source

fats: energy, cell function, hormone production

what are the 3 protein intake recommendations

general adults - 0.8 g/kg

endurance athletes - 1.2 -2.0 g/kg

muscle growth - 1.4 - 2.0 g/kg

3 types of carbohydrates

monosaccharides

disaccharides

polysaccharides

List the four electrolytes lost through sweat

sodium and chloride

potassium

magnesium

calcium

3 goals for precompettion nutrition

maintain hydration

maximize glycogen and blood glucose

provide protein to help with soreness

3 components to daily energy expenditure

Basal metabolic rate

thermic effect of food

physical activity

5 areas that are affected by REDS

Bone health

hormone function

immune function

recovery

athletic performance

6 main eating disorders

anorexia nervosa

bullimia nervosa

binge-eating disorder

AFRID

Pica

rumination disorder

List the 2 categories of performance-enhancing substances

Hormones and drugs

dietary supplements

4 possible side effects of anabolic steroids use

hormonal suppression

testicular atrophy

increased aggression

irritability

what are the 3 BCAAs

leucine

isoleucine

valine

5 effects of caffeine

anxiety

relentlessness

insomnia

stomach issues

tremors

5 factors that affect aerobic endurance performance

VO2 max

lactate threshold

exercise economy

fat utilization

type l muscle fibers

what are the 4 aerobic endurance program design variables

exercise mode

training frequency

exercise intensity

exercise duration

List the five types of aerobic endurance training.

Extensive endurance

Pace/tempo

Interval

High-intensity interval training (HIIT)

Fartlek