KNR 311 EXAM 3 2026/2027 – COMPREHENSIVE STUDY GUIDE, PRACTICE
QUESTIONS & EXAM REVIEW
metabolism - correct answer ✔✔process by which we use and transfer energy
first law of thermodynamics - correct answer ✔✔energy can neither be created nor destroyed; we take
energy from our internal environment and give it off to external
ATPase - correct answer ✔✔with ATP, ATPase can separate one phosphate molecule from ATP, which
gives us ADP. That gives us one phosphate floating around and gives us energy, while producing water
and heat. it is how we return energy to our environment. we also give off energy through secretion,
because we only use about 60-70%
what is our first source of energy/restoring phosphate? - correct answer ✔✔creatine phosphate
creatine kinase - correct answer ✔✔allows you to break down creatine phosphate and that allows ADP
to reattach that floating phosphate to ADP which makes it ATP again.
ADP and ATP are - correct answer ✔✔phosphogens
when creatine phosphate starts to diminish, what do you use to restore ATP? - correct answer ✔✔carbs,
first anaerobically then aerobically.
which is faster: aerobic or anaerobic breakdown? and how many ATP are burned each? - correct answer
✔✔aerobic is faster and you get a lot more energy this way. aerobic is 36-38 ATP, anaerobic is 2 ATP.
what two things do fats depend on in order to be utilized as a source of energy? - correct answer
✔✔oxygen and carbs
oxilicidicacid - correct answer ✔✔incomplete breakdown of fats because oxygen or carbs were not
available
thermic effect of food - correct answer ✔✔dietary induced thermogenesis, you burn energy swallowing,
chewing and pooping. when we eat, we produce heat which is why you feel lazy and sleep afterwards
most of our energy comes from what? - correct answer ✔✔RMR - resting metabolic rate
energy expenditure (thermogenesis) according to Janz - correct answer ✔✔activity 20-30%, thermic
effect of food 10%, resting metabolic rate 60-70%
what is the average kcal/day in the US for adults, 4-8 y.o's and 14-18 y.o's - correct answer ✔✔adult
2000-3000, 4-8 is 1200-1400, 14-18 is 1400-1800
what gland controls your metabolic rate? - correct answer ✔✔thyroid
, hypothyroidism and obesity - correct answer ✔✔2% of obesity is caused by this condition
resting metabolic rate = - correct answer ✔✔basal + expenditure used during rest
what are the physical activity guidelines for youth - correct answer ✔✔children and adolescents should
do one hour or more of PA every day. most of that hour should be moderate to vigorous intensity
aerobic PA. they should also do vigorous activity at least 3 days per week and muscle and bone
strengthening three days per week
what effect does weight lifting have on metabolism? why? - correct answer ✔✔basically no effect, any
added muscle compared to total amount of skeletal muscle in the body is minuscule, and muscle has a
very low metabolic rate when its at rest which is most of the time
how many kcals per kg of body mass does a person burn at rest over a 24 hour period? what percentage
is that compared to how many calories his body uses? - correct answer ✔✔13 kcals, 22%
what is the average amount of muscle a man gains after 12 weeks of lifting? how will his metabolic rate
be impacted by this? - correct answer ✔✔2 kg or 4.4 lbs, which means his metabolic rate will increase by
24 kcals per day
what if you have been lifting for years and have large amounts of muscle mass - how will this effect your
metabolism? - correct answer ✔✔it will increase your metabolism, but most people don't do enough to
have his happen
what is the correlation between adding muscle and measuring weight? - correct answer ✔✔you may be
thinner from lifting weights but weigh the same or even a little more, because muscle is more dense
than fat. BUT the main reason is because as you store more muscle glycogen, you store more water and
water is heavy
for every gram of CHO, - correct answer ✔✔3 grams of H20 are stored
when glycogen stores are depleted, the loss of water leads to what? - correct answer ✔✔dramatic
weight loss because each liter of water weighs 2 lbs
the idea that you will weigh the same or more, but you are really thinner may be true BUT - correct
answer ✔✔unless you work hard at weight lifting for many months to years, it's another myth
what are the four components of body composition? - correct answer ✔✔adipose tissue, bone mass,
muscle mass, water volume
adipose tissue can be manipulated through - correct answer ✔✔behavior change, increase in physical
activity, healthy eating
energy balance effects - correct answer ✔✔caloric balance = no change
positive energy balance = gain adipose
negative energy balance = lose adipose
QUESTIONS & EXAM REVIEW
metabolism - correct answer ✔✔process by which we use and transfer energy
first law of thermodynamics - correct answer ✔✔energy can neither be created nor destroyed; we take
energy from our internal environment and give it off to external
ATPase - correct answer ✔✔with ATP, ATPase can separate one phosphate molecule from ATP, which
gives us ADP. That gives us one phosphate floating around and gives us energy, while producing water
and heat. it is how we return energy to our environment. we also give off energy through secretion,
because we only use about 60-70%
what is our first source of energy/restoring phosphate? - correct answer ✔✔creatine phosphate
creatine kinase - correct answer ✔✔allows you to break down creatine phosphate and that allows ADP
to reattach that floating phosphate to ADP which makes it ATP again.
ADP and ATP are - correct answer ✔✔phosphogens
when creatine phosphate starts to diminish, what do you use to restore ATP? - correct answer ✔✔carbs,
first anaerobically then aerobically.
which is faster: aerobic or anaerobic breakdown? and how many ATP are burned each? - correct answer
✔✔aerobic is faster and you get a lot more energy this way. aerobic is 36-38 ATP, anaerobic is 2 ATP.
what two things do fats depend on in order to be utilized as a source of energy? - correct answer
✔✔oxygen and carbs
oxilicidicacid - correct answer ✔✔incomplete breakdown of fats because oxygen or carbs were not
available
thermic effect of food - correct answer ✔✔dietary induced thermogenesis, you burn energy swallowing,
chewing and pooping. when we eat, we produce heat which is why you feel lazy and sleep afterwards
most of our energy comes from what? - correct answer ✔✔RMR - resting metabolic rate
energy expenditure (thermogenesis) according to Janz - correct answer ✔✔activity 20-30%, thermic
effect of food 10%, resting metabolic rate 60-70%
what is the average kcal/day in the US for adults, 4-8 y.o's and 14-18 y.o's - correct answer ✔✔adult
2000-3000, 4-8 is 1200-1400, 14-18 is 1400-1800
what gland controls your metabolic rate? - correct answer ✔✔thyroid
, hypothyroidism and obesity - correct answer ✔✔2% of obesity is caused by this condition
resting metabolic rate = - correct answer ✔✔basal + expenditure used during rest
what are the physical activity guidelines for youth - correct answer ✔✔children and adolescents should
do one hour or more of PA every day. most of that hour should be moderate to vigorous intensity
aerobic PA. they should also do vigorous activity at least 3 days per week and muscle and bone
strengthening three days per week
what effect does weight lifting have on metabolism? why? - correct answer ✔✔basically no effect, any
added muscle compared to total amount of skeletal muscle in the body is minuscule, and muscle has a
very low metabolic rate when its at rest which is most of the time
how many kcals per kg of body mass does a person burn at rest over a 24 hour period? what percentage
is that compared to how many calories his body uses? - correct answer ✔✔13 kcals, 22%
what is the average amount of muscle a man gains after 12 weeks of lifting? how will his metabolic rate
be impacted by this? - correct answer ✔✔2 kg or 4.4 lbs, which means his metabolic rate will increase by
24 kcals per day
what if you have been lifting for years and have large amounts of muscle mass - how will this effect your
metabolism? - correct answer ✔✔it will increase your metabolism, but most people don't do enough to
have his happen
what is the correlation between adding muscle and measuring weight? - correct answer ✔✔you may be
thinner from lifting weights but weigh the same or even a little more, because muscle is more dense
than fat. BUT the main reason is because as you store more muscle glycogen, you store more water and
water is heavy
for every gram of CHO, - correct answer ✔✔3 grams of H20 are stored
when glycogen stores are depleted, the loss of water leads to what? - correct answer ✔✔dramatic
weight loss because each liter of water weighs 2 lbs
the idea that you will weigh the same or more, but you are really thinner may be true BUT - correct
answer ✔✔unless you work hard at weight lifting for many months to years, it's another myth
what are the four components of body composition? - correct answer ✔✔adipose tissue, bone mass,
muscle mass, water volume
adipose tissue can be manipulated through - correct answer ✔✔behavior change, increase in physical
activity, healthy eating
energy balance effects - correct answer ✔✔caloric balance = no change
positive energy balance = gain adipose
negative energy balance = lose adipose
