Question 1

Match between columns
                        Premises: flexibility
cardiovascular endurance
muscle endurance
strength
intensity
overload
cardiovascular conditioning
neuromotor exercise
endurance
physical conditioning
fitness

Accepted Answer

The Answer of the ability of muscles to work against is...

Question 2

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions.
Which of the following is an example of a resistance training activity that John could do?

Accepted Answer

Lifting free weights is a common resistance training activity that can help build muscle mass. Yoga, swimming, power walking, and ballistic stretching are not considered resistance training activities.

Question 3

What is carbohydrate loading and who might benefit from it?

Accepted Answer

The answer of What is carbohydrate loading and who might...

Question 4

Provide an overview of the two types of anaerobic metabolism.

Accepted Answer

The answer of Provide an overview of the two types...

Question 5

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions.
The clerk suggests that John look into anabolic steroids to give him the quickest results. What would you say to John about this?

Accepted Answer

Anabolic steroids can lead to liver abnormalities among other health issues, making this the correct caution to share with John.

Question 6

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions.
When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles' main source of energy is ____.

Accepted Answer

When engaging in activities of low to moderate intensity for greater than 20 minutes, the muscles' main source of energy is fat. Jill should start by jogging at a moderate pace for at least 20 minutes, gradually increasing the duration and intensity as her fitness improves. She should use a heart rate monitor to ensure she is within her target heart rate zone, which can be determined using a simple calculation based on her age and maximum heart rate. Jill should also incorporate stretching exercises into her routine to improve flexibility and prevent injury.

Question 7

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions.
Which compound is an altered form of the omega-6 fatty acid linoleic acid and is falsely promoted to support lean muscle retention, weight loss, and increased exercise recovery?

Accepted Answer

CLA (Conjugated Linoleic Acid) is the compound that is falsely promoted to support lean muscle retention, weight loss, and increased exercise recovery. HMB (beta-Hydroxy beta-Methylbutyric acid) is a metabolite of the amino acid leucine and may help with muscle protein synthesis. DHEA (Dehydroepiandrosterone) is a hormone that may boost testosterone levels, but there is not enough evidence to support its effectiveness as an ergogenic aid. Glutamine and creatine are amino acids that may help with muscle recovery and performance.

Question 8

Eliza's boyfriend wants to purchase amino acid supplements to enhance his athletic performance. What would you advise her to say regarding these supplements?

Accepted Answer

The answer of Eliza's boyfriend wants to purchase amino acid...

Question 9

What benefits does resistance training provide and how frequently should it be done?

Accepted Answer

The answer of What benefits does resistance training provide and...

Question 10

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions.
Which component of fitness has Jill lost if she cannot touch her toes?

Accepted Answer

Jill has lost flexibility, as indicated by her inability to touch her toes. To get started, Jill should begin with a moderate pace of jogging for short intervals of time, gradually increasing her jogging time each week. She can monitor her heart rate and pulse by using a heart rate monitor or tracking her pulse manually. It is also important for Jill to incorporate stretching exercises into her routine to improve her flexibility. She can start with basic stretches for the legs and gradually increase the intensity as she becomes more comfortable with them. Additionally, she can incorporate strength training exercises to improve her overall fitness. It is recommended for Jill to consult with a fitness professional to create a personalized workout plan and ensure safe and effective progress towards her fitness goals.

Question 11

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions.
To achieve cardiovascular endurance, it is recommended by the ACSM that Jill exercise at a moderate intensity at least ____ times per week for at least ____ minutes at a time.

Accepted Answer

The ACSM recommends exercising at a moderate intensity at least 5 times per week for at least 30 minutes at a time. This would be a good place for Jill to start with her jogging routine. As she has been mostly sedentary, she should start with a slower pace and gradually work her way up to a moderate intensity. It is also recommended that she engage in some stretching exercises to improve her flexibility and reduce the risk of injury. Additionally, she should consult with a healthcare professional before beginning any new exercise routine, especially if she has any underlying health conditions. Finally, she can use a heart rate monitor or the perceived exertion scale to monitor her heart rate and pulse during exercise.

Question 12

Describe the schedule of hydration before, during, and after exercise that is recommended in order to prevent dehydration.

Accepted Answer

The answer of Describe the schedule of hydration before, during,...

Question 13

Vignette #1 John is 35 and interested in gaining muscle mass and decides to check out the nutritional supplements at the local health food store. The clerk approaches him wearing a white lab coat; this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk is eager to assist John and says, "Let me show you the products that will benefit you most." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions.
The clerk recommends that John increase his protein intake by purchasing amino acid supplements. Is this a good idea?

Accepted Answer

Increasing protein intake through amino acid supplements can lead to the body converting excess amino acids to fat if they are not needed for muscle repair or growth.

Question 14

Define the concept of overload as it applies to physical conditioning.

Accepted Answer

The answer of Define the concept of overload as it...

Question 15

Explain the difference between maximum heart rate (MHR) and target heart rate (THR). Calculate the two values for a 35-year-old person, and discuss their significance for that person.

Accepted Answer

The answer of Explain the difference between maximum heart rate...

Question 16

What characteristics does the ideal sports drink have?

Accepted Answer

The answer of What characteristics does the ideal sports drink...

Question 17

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions.
What is Jill's target heart rate if she wants to workout at 50 to 65 percent of her maximum heart rate?

Accepted Answer

The answer of Vignette #2 Jill is 32 years old,...

Question 18

Discuss at least five of the benefits associated with regular exercise.

Accepted Answer

The answer of Discuss at least five of the benefits...

Question 19

Briefly discuss four common reasons cited for inactivity and provide ways to counter these excuses.

Accepted Answer

The answer of Briefly discuss four common reasons cited for...

Question 20

Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Suggest how Jill should get started by answering these questions.
When Jill is jogging, which characteristic determines whether this activity is aerobic or anaerobic?

Accepted Answer