NSC EXAM 3 actual
The American College of Sports Medicine has guidelines for adults (ages 18-64) to
improve or maintain cardiovascular health. These guidelines include __________. -
answer engaging in moderate aerobic exercise for a minimum of 150 minutes a week
with resistance training 2 days per week
Aerobic training enhances leanness and promotes cardiorespiratory endurance, best
measured by __________, the maximum rate of oxygen consumption by an individual. -
answerVO2max
Hourly sweat rate is determined by weighing before and after exercise and the
individual should be rehydrated. For example, an athlete weighs 180 lbs. prior to a
workout and 175 lb post-workout. This athlete should consume at least how many cups
of fluid to rehydrate? - answer10
When Sam wakes up in the morning he takes his dog out for a brief run, during this time
muscle _____provides the majority of energy the muscles need. His
hormone ,________helps prevent a drop in blood glucose on his walk. If Sam decided
to run harder for 20 minutes one morning, his glucose storage would be depleted and
he would start to use _____as a fuel source. - answer Glycogen, glucagon, fat
Which of the following is an effect of regular physical activity - answerreduced risk of
cardiovascular disease
Select the appropriate recommendations for carbohydrate intake, in grams per kilogram
per day, for each type of athlete or individual listed. - answer-casual excerisers:
3-5g/day
-most athletes: 5-7g/day
-endurance athletes: 6-10g/day
-ultra endurance: 8-12g/day
What does the anaerobic breakdown of glucose for quick energy produce? -
answerlactate
Which food item is most likely the appropriate choice for a pregame meal to be
consumed 3 hours before an athletic event? - answerpasta with tomato sauce served
with French bread
Aerobic metabolism depends more heavily on __________ for fuel, to conserve
glycogen. - answerfatty acids
, A mild stimulant that is safe in low doses (3 mg/kg of body weight) that can enhance
performance is___Sodium bicarbonate is an example of a(n)____that may have
beneficial effects to reduce acid build-up in the muscle following high-intensity exercise.
It is thought that___can enhance short-term repetitive high-intensity performance, but
research is inconclusive on this ergogenic aid. _____are the most dangerous ergogenic
aids because of the damaging side effects if abused. - answercaffeine, buffer, creatine,
anabolic steriods
Susan, 28 years old, is a marathon runner that weighs 130 lb. Based on the protein
recommendations from the American College of Sports Medicine for athletes,
approximately how many grams of protein should she eat daily? - answer71g
Lucy is an avid runner and is on her high school track team. She recently decided she
wanted to be a vegetarian, but lately has been having trouble keeping up with her
teammates and is constantly tired. Lucy is most likely suffering from a(n) __________
and a daily __________ may be necessary to help her. - answeriron deficiency; iron
supplement
Athletes require a diet composed of nutrient-dense foods; a diet that supplies an
abundance of vitamins and minerals for energy to perform their best, and
provide___percent of total calories from carbohydrate,___percent from fats,
and____percent from protein to meet the performance nutrition recommendations. -
answer45-65%, 20-35%, 10-35%
Water and sports drinks provide the necessary fluid following an intense exercise
session. Sports drinks can be beneficial after a vigorous exercise bout because they
contain __________, which contribute(s) to blood glucose levels in addition to hydrating
the body. - answera. glucose polymers
Question Workspace - answera spaghetti dinner with garlic bread on the side to ensure
he has enough glucose stored for the race
Despite the indisputable benefits of physical fitness, only___% of the U.S. population
meets all the Physical Activity Guidelines for Americans. - answer20
What do the Physical Activity Guidelines outline? - answerA balance of aerobic activity,
resistance training and intensity of exercise needed to maintain or improve
cardiovascular health
What is the accepted measure of a person's cardiorespiratory fitness? - answerthe rate
at which the tissues consume oxygen
Why is a consistent, disciplined program of physical activity so important? - answerIt
builds the muscle tissues and metabolic equipment needed for the activities that are
repeatedly called upon to perform.
The American College of Sports Medicine has guidelines for adults (ages 18-64) to
improve or maintain cardiovascular health. These guidelines include __________. -
answer engaging in moderate aerobic exercise for a minimum of 150 minutes a week
with resistance training 2 days per week
Aerobic training enhances leanness and promotes cardiorespiratory endurance, best
measured by __________, the maximum rate of oxygen consumption by an individual. -
answerVO2max
Hourly sweat rate is determined by weighing before and after exercise and the
individual should be rehydrated. For example, an athlete weighs 180 lbs. prior to a
workout and 175 lb post-workout. This athlete should consume at least how many cups
of fluid to rehydrate? - answer10
When Sam wakes up in the morning he takes his dog out for a brief run, during this time
muscle _____provides the majority of energy the muscles need. His
hormone ,________helps prevent a drop in blood glucose on his walk. If Sam decided
to run harder for 20 minutes one morning, his glucose storage would be depleted and
he would start to use _____as a fuel source. - answer Glycogen, glucagon, fat
Which of the following is an effect of regular physical activity - answerreduced risk of
cardiovascular disease
Select the appropriate recommendations for carbohydrate intake, in grams per kilogram
per day, for each type of athlete or individual listed. - answer-casual excerisers:
3-5g/day
-most athletes: 5-7g/day
-endurance athletes: 6-10g/day
-ultra endurance: 8-12g/day
What does the anaerobic breakdown of glucose for quick energy produce? -
answerlactate
Which food item is most likely the appropriate choice for a pregame meal to be
consumed 3 hours before an athletic event? - answerpasta with tomato sauce served
with French bread
Aerobic metabolism depends more heavily on __________ for fuel, to conserve
glycogen. - answerfatty acids
, A mild stimulant that is safe in low doses (3 mg/kg of body weight) that can enhance
performance is___Sodium bicarbonate is an example of a(n)____that may have
beneficial effects to reduce acid build-up in the muscle following high-intensity exercise.
It is thought that___can enhance short-term repetitive high-intensity performance, but
research is inconclusive on this ergogenic aid. _____are the most dangerous ergogenic
aids because of the damaging side effects if abused. - answercaffeine, buffer, creatine,
anabolic steriods
Susan, 28 years old, is a marathon runner that weighs 130 lb. Based on the protein
recommendations from the American College of Sports Medicine for athletes,
approximately how many grams of protein should she eat daily? - answer71g
Lucy is an avid runner and is on her high school track team. She recently decided she
wanted to be a vegetarian, but lately has been having trouble keeping up with her
teammates and is constantly tired. Lucy is most likely suffering from a(n) __________
and a daily __________ may be necessary to help her. - answeriron deficiency; iron
supplement
Athletes require a diet composed of nutrient-dense foods; a diet that supplies an
abundance of vitamins and minerals for energy to perform their best, and
provide___percent of total calories from carbohydrate,___percent from fats,
and____percent from protein to meet the performance nutrition recommendations. -
answer45-65%, 20-35%, 10-35%
Water and sports drinks provide the necessary fluid following an intense exercise
session. Sports drinks can be beneficial after a vigorous exercise bout because they
contain __________, which contribute(s) to blood glucose levels in addition to hydrating
the body. - answera. glucose polymers
Question Workspace - answera spaghetti dinner with garlic bread on the side to ensure
he has enough glucose stored for the race
Despite the indisputable benefits of physical fitness, only___% of the U.S. population
meets all the Physical Activity Guidelines for Americans. - answer20
What do the Physical Activity Guidelines outline? - answerA balance of aerobic activity,
resistance training and intensity of exercise needed to maintain or improve
cardiovascular health
What is the accepted measure of a person's cardiorespiratory fitness? - answerthe rate
at which the tissues consume oxygen
Why is a consistent, disciplined program of physical activity so important? - answerIt
builds the muscle tissues and metabolic equipment needed for the activities that are
repeatedly called upon to perform.
