FSHN 220 Final Exam 4 Questions and
Answers
What are the benefits of regular, moderate exercise? - - correct
answer ✅- Strengthen bones and joints
- Reduces blood pressure
- Increases cardiovascular function and improves blood lipid profile
- Aids in weight loss/ control
- Increases muscle mass/strength
- Improves GI tract peristalsis
- Improves sleep
- Slows aging process
- Reduces risk of colon, prostate, and breast cancer
- Improve immune function
- Increase flexibility and balance
- Reduces stress and improves self image
- Improves blood regulation
What is ATP? How long does it last? - - correct answer
✅Immediately usable energy; 2-4 seconds
What is Phosphocreatine? How is it made and how much is there? -
- correct answer ✅Initial resupply of muscle ATP and reforms ATP
,FSHN 220 Final Exam 4 Questions and
Answers
from ADP; Made from amino acids in diet and there is
concentration is 5 times greater than ATP at rest.
Carbohydrates are a major energy source for what type of exercise?
Anaerobic or aerobic? - - correct answer ✅Short term; Both
What type of exercise are fats a main fuel source for? Does fat
metabolism provide more or less energy than carbs? - - correct
answer ✅Low- intensity exercise; More
What type of fuel source is protein during exercise? Where does
energy from protein come from? - - correct answer ✅Minor (5%);
Branched chains amino acids (via gluconeogenesis)
What is Type I Muscle Fiber? When is it used? - - correct answer
✅Slow- twitch, has a high oxidative metabolism capacity; Aerobic
activity, slower but longer term
What is Type IIA Muscle Fiber? When is it used? - - correct answer
✅Fast-twitch, has a moderate oxidative metabolism;
Aerobic/anaerobic exercise, intermediate level exercise like
swimming or distance running
, FSHN 220 Final Exam 4 Questions and
Answers
What is Type IIX Muscle Fiber? When is it used? - - correct answer
✅Fast-twitch, has a lower oxidative metabolism capacity;
Anaerobic activity such as sprinting
What happens when you train for endurance exercise in skeletal
muscle? - - correct answer ✅- Increase ability of muscle to store
glycogen (high-carb diet increases this even further)
- Increased triglyceride storage in muscle
- Increased mitochondria size and number
- Increased myoglobin content
- Increased cardiac output
Pre exercise meal - - correct answer ✅high carb, non-greasy, non-
gas producing, easily digested
Fueling during exercise - - correct answer ✅Carbs replenishment
during longer than 60 min exercise improves performance
Recovery meals - - correct answer ✅Should eat within 30 min-2
hours after exercise; 1-1.5 g of carbs per kg/body weight
Answers
What are the benefits of regular, moderate exercise? - - correct
answer ✅- Strengthen bones and joints
- Reduces blood pressure
- Increases cardiovascular function and improves blood lipid profile
- Aids in weight loss/ control
- Increases muscle mass/strength
- Improves GI tract peristalsis
- Improves sleep
- Slows aging process
- Reduces risk of colon, prostate, and breast cancer
- Improve immune function
- Increase flexibility and balance
- Reduces stress and improves self image
- Improves blood regulation
What is ATP? How long does it last? - - correct answer
✅Immediately usable energy; 2-4 seconds
What is Phosphocreatine? How is it made and how much is there? -
- correct answer ✅Initial resupply of muscle ATP and reforms ATP
,FSHN 220 Final Exam 4 Questions and
Answers
from ADP; Made from amino acids in diet and there is
concentration is 5 times greater than ATP at rest.
Carbohydrates are a major energy source for what type of exercise?
Anaerobic or aerobic? - - correct answer ✅Short term; Both
What type of exercise are fats a main fuel source for? Does fat
metabolism provide more or less energy than carbs? - - correct
answer ✅Low- intensity exercise; More
What type of fuel source is protein during exercise? Where does
energy from protein come from? - - correct answer ✅Minor (5%);
Branched chains amino acids (via gluconeogenesis)
What is Type I Muscle Fiber? When is it used? - - correct answer
✅Slow- twitch, has a high oxidative metabolism capacity; Aerobic
activity, slower but longer term
What is Type IIA Muscle Fiber? When is it used? - - correct answer
✅Fast-twitch, has a moderate oxidative metabolism;
Aerobic/anaerobic exercise, intermediate level exercise like
swimming or distance running
, FSHN 220 Final Exam 4 Questions and
Answers
What is Type IIX Muscle Fiber? When is it used? - - correct answer
✅Fast-twitch, has a lower oxidative metabolism capacity;
Anaerobic activity such as sprinting
What happens when you train for endurance exercise in skeletal
muscle? - - correct answer ✅- Increase ability of muscle to store
glycogen (high-carb diet increases this even further)
- Increased triglyceride storage in muscle
- Increased mitochondria size and number
- Increased myoglobin content
- Increased cardiac output
Pre exercise meal - - correct answer ✅high carb, non-greasy, non-
gas producing, easily digested
Fueling during exercise - - correct answer ✅Carbs replenishment
during longer than 60 min exercise improves performance
Recovery meals - - correct answer ✅Should eat within 30 min-2
hours after exercise; 1-1.5 g of carbs per kg/body weight
