Sph k 212: Exam 2 Study Guide
Questions with Actual Answers 2025-
2026 Updated.
glycemic index - Answer how fast a food affects blood sugar
glycemic load - Answer how much a food affects blood sugar
calculation: serving size and glycemic index
Ergo centric Aid - Answer Is any substance that improves an athlete's performance (PEDS)
which nutrient should be consumed before enhanced performance - Answer carbohydrates
and water
what nutrient should be consumed during enhanced performance - Answer
what nutrient should be consumed after enhanced performance? - Answer protein
whey (supplement) - Answer - digested and absorbed faster than casein
- can be lactose free
- high in BCAA
pea (supplement) - Answer amino acid profile similar to whey
casein (supplement) - Answer - slow digesting protein
- "night time protein"
dietary supplement - Answer a product taken to supplement the diet
creatine monohydrate - Answer Proposed benefits- Enhanced peak power production during
intense exercise
Demonstrated effects- Increased muscle PCr content• Enhanced performance in high-power
exercise- Increased FFM (water in the muscle & via extra reps)- Strength gains when combined
with resistance training- Better heat tolerance•
, caffeine - Answer benefits- Ergogenic in all types of performances- Elevated mood, alertness-
Decreased fatigue and pain• Lowered perception of effort- Increased fat metabolism
Bicarbonate - Answer Proposed benefits- Increased blood pH and buffering H+- Delayed
onset of anaerobic fatigue- Helps short bouts of intense exercise•
Demonstrated effects- Enhanced H+ removal from muscle fibers- Increase time to exhaustion by
almost 25%- w/ 300 mg/kg
beta-alanine (vegans and vegeterians) - Answer Proposed Benefits• Buffer of H+• Increase
performance in 1-5 min bouts
Demonstrated effects- Improved• HIT performance• ~3% ↑ in muscular endurance• fatigue ↓•
↓ RPE• Side effect: Paresthe
Salt (NaCl) - Answer Proposed Benefits• Maintain Higher Plasma Vol- Thermoregulation- ↓
HR- ↓ urine output- ↓ RPE- ↑ Performance
perception - Answer Recognition and interpretation of sensory stimuli based on memory-
Feelings about a situation based on past experiences
sport perceptions - Answer visual, emotional, mechanical
Rate of Perceived Exertion (RPE) - Answer Self reported measure of intensity
Imagery - Answer • Creating a mental image of a situation using all of your senses
- First person perspective
• Used regularly in skill based sports
- But can be used in almost any sport
Amotivation - Answer lack of motivation
extrinsic motivation - Answer a desire to perform a behavior to receive promised rewards or
avoid threatened punishment
intrinsic motivation - Answer a desire to perform a behavior effectively for its own sake
(pleasure, fun, enjoyment, satisfaction)
stages of change theory (behavior modification) - Answer precontemplation
contemplation
Questions with Actual Answers 2025-
2026 Updated.
glycemic index - Answer how fast a food affects blood sugar
glycemic load - Answer how much a food affects blood sugar
calculation: serving size and glycemic index
Ergo centric Aid - Answer Is any substance that improves an athlete's performance (PEDS)
which nutrient should be consumed before enhanced performance - Answer carbohydrates
and water
what nutrient should be consumed during enhanced performance - Answer
what nutrient should be consumed after enhanced performance? - Answer protein
whey (supplement) - Answer - digested and absorbed faster than casein
- can be lactose free
- high in BCAA
pea (supplement) - Answer amino acid profile similar to whey
casein (supplement) - Answer - slow digesting protein
- "night time protein"
dietary supplement - Answer a product taken to supplement the diet
creatine monohydrate - Answer Proposed benefits- Enhanced peak power production during
intense exercise
Demonstrated effects- Increased muscle PCr content• Enhanced performance in high-power
exercise- Increased FFM (water in the muscle & via extra reps)- Strength gains when combined
with resistance training- Better heat tolerance•
, caffeine - Answer benefits- Ergogenic in all types of performances- Elevated mood, alertness-
Decreased fatigue and pain• Lowered perception of effort- Increased fat metabolism
Bicarbonate - Answer Proposed benefits- Increased blood pH and buffering H+- Delayed
onset of anaerobic fatigue- Helps short bouts of intense exercise•
Demonstrated effects- Enhanced H+ removal from muscle fibers- Increase time to exhaustion by
almost 25%- w/ 300 mg/kg
beta-alanine (vegans and vegeterians) - Answer Proposed Benefits• Buffer of H+• Increase
performance in 1-5 min bouts
Demonstrated effects- Improved• HIT performance• ~3% ↑ in muscular endurance• fatigue ↓•
↓ RPE• Side effect: Paresthe
Salt (NaCl) - Answer Proposed Benefits• Maintain Higher Plasma Vol- Thermoregulation- ↓
HR- ↓ urine output- ↓ RPE- ↑ Performance
perception - Answer Recognition and interpretation of sensory stimuli based on memory-
Feelings about a situation based on past experiences
sport perceptions - Answer visual, emotional, mechanical
Rate of Perceived Exertion (RPE) - Answer Self reported measure of intensity
Imagery - Answer • Creating a mental image of a situation using all of your senses
- First person perspective
• Used regularly in skill based sports
- But can be used in almost any sport
Amotivation - Answer lack of motivation
extrinsic motivation - Answer a desire to perform a behavior to receive promised rewards or
avoid threatened punishment
intrinsic motivation - Answer a desire to perform a behavior effectively for its own sake
(pleasure, fun, enjoyment, satisfaction)
stages of change theory (behavior modification) - Answer precontemplation
contemplation
