SPH-K 212: Exam 2 Questions Fully
Solved.
ACSM recommendations - Answer carbs, proteins, fats, water
carbohydrate daily recommendations - Answer 3-10 g/kg
protein daily recommendation - Answer 1.2-2.0 g/kg
fats daily recommendation - Answer no less than 20% of total daily calories
water recommendation - Answer 0.5 oz/lb for sedentary people
glycemic index - Answer how fast food affects blood sugar
glycemic load - Answer how much a food affects affects blood sugar; glycemic index and
serving size
macronutrient(s) consumed before training - Answer carbohydrates
CHO loading - Answer for prolonged endurance exercise lasting longer than 1 hour
macronutrient(s) during competition - Answer water: .4-.8L/hr
cho: primarily for events lasting long hours; 30-60 g/hr (.6 g/kg/hr)
macronutrient(s) post-competition - Answer within 1 hour of completion
protein: .3 g/kg
carbohydrates: 1-1.2 g/kg
water: 1.25-1.5 L/kg lost in body weight
ergogenic aid - Answer any training technique, device, nutritional practice, pharmacological
method or psychological technique that improves performance.
protein supplements - Answer additional protein, helps with muscle recovery and adaption:
whey, casein, pea
, creatine monohydrate - Answer enhanced performance in high-power exercise
caffeine - Answer BENEFITS: elevated mood, alertness, decreased fatigue and pain, increased
fat metabolism
RISKS: nervousness, tremors, GI problems, insomnia, addictive
bicarbonate - Answer BENEFITS: increase blood pH and buffering hydrogen, delayed
exhaustion, helps in short bouts of intense exercise
RISKS: GI discomfort
beta-alanine - Answer BENEFITS: buffer hydrogen, increase performance in 1-5 minute
bouts; improved HIIT, 3% increase in muscular endurance, decrease in fatigue and RPE
RISK: paresthesia
salt (NaCl) - Answer maintain higher plasma volume; thermoregulation, decreased heart rate
and urine output, increase RPE and performance
perception in sport - Answer recognition and interpretation of sensory stimuli based on
memory; feelings abut a situation based on past experiences. visual, mechanical, emotional
2 cognitive strategies during competition - Answer associative
dissociative
association - Answer In the present, focus on the now, often in elite athletes. monitoring
bodily function and feeling. internal focus
dissociation - Answer focus on past or future, often in lower level athletes. external focus
RPE - Answer rate of perceived exertion, self reported level of intensity
stages of behavior modification - Answer pre-contemplation
contemplation
preparation
action
maintenance
Solved.
ACSM recommendations - Answer carbs, proteins, fats, water
carbohydrate daily recommendations - Answer 3-10 g/kg
protein daily recommendation - Answer 1.2-2.0 g/kg
fats daily recommendation - Answer no less than 20% of total daily calories
water recommendation - Answer 0.5 oz/lb for sedentary people
glycemic index - Answer how fast food affects blood sugar
glycemic load - Answer how much a food affects affects blood sugar; glycemic index and
serving size
macronutrient(s) consumed before training - Answer carbohydrates
CHO loading - Answer for prolonged endurance exercise lasting longer than 1 hour
macronutrient(s) during competition - Answer water: .4-.8L/hr
cho: primarily for events lasting long hours; 30-60 g/hr (.6 g/kg/hr)
macronutrient(s) post-competition - Answer within 1 hour of completion
protein: .3 g/kg
carbohydrates: 1-1.2 g/kg
water: 1.25-1.5 L/kg lost in body weight
ergogenic aid - Answer any training technique, device, nutritional practice, pharmacological
method or psychological technique that improves performance.
protein supplements - Answer additional protein, helps with muscle recovery and adaption:
whey, casein, pea
, creatine monohydrate - Answer enhanced performance in high-power exercise
caffeine - Answer BENEFITS: elevated mood, alertness, decreased fatigue and pain, increased
fat metabolism
RISKS: nervousness, tremors, GI problems, insomnia, addictive
bicarbonate - Answer BENEFITS: increase blood pH and buffering hydrogen, delayed
exhaustion, helps in short bouts of intense exercise
RISKS: GI discomfort
beta-alanine - Answer BENEFITS: buffer hydrogen, increase performance in 1-5 minute
bouts; improved HIIT, 3% increase in muscular endurance, decrease in fatigue and RPE
RISK: paresthesia
salt (NaCl) - Answer maintain higher plasma volume; thermoregulation, decreased heart rate
and urine output, increase RPE and performance
perception in sport - Answer recognition and interpretation of sensory stimuli based on
memory; feelings abut a situation based on past experiences. visual, mechanical, emotional
2 cognitive strategies during competition - Answer associative
dissociative
association - Answer In the present, focus on the now, often in elite athletes. monitoring
bodily function and feeling. internal focus
dissociation - Answer focus on past or future, often in lower level athletes. external focus
RPE - Answer rate of perceived exertion, self reported level of intensity
stages of behavior modification - Answer pre-contemplation
contemplation
preparation
action
maintenance
