NSC EXAM 3 ACTUAL REVIEW TEST.

NSC EXAM 3 ACTUAL REVIEW TEST. The American College of Sports Medicine has guidelines for adults (ages 18-64) to improve or maintain cardiovascular health. These guidelines include __________. - CORRECT ANSWER engaging in moderate aerobic exercise for a minimum of 150 minutes a week with resistance training 2 days per week Aerobic training enhances leanness and promotes cardiorespiratory endurance, best measured by __________, the maximum rate of oxygen consumption by an individual. - CORRECT ANSWER VO2max Hourly sweat rate is determined by weighing before and after exercise and the individual should be rehydrated. For example, an athlete weighs 180 lbs. prior to a workout and 175 lb post-workout. This athlete should consume at least how many cups of fluid to rehydrate? - CORRECT ANSWER 10 When Sam wakes up in the morning he takes his dog out for a brief run, during this time muscle_____provides the majority of energy the muscles need. His hormone,________helps prevent a drop in blood glucose on his walk. If Sam decided to run harder for 20 minutes one morning, his glucose storage would be depleted and he would start to use_____as a fuel source. - CORRECT ANSWER Glycogen, glucagon, fat Which of the following is an effect of regular physical activity - CORRECT ANSWER reduced risk of cardiovascular disease Select the appropriate recommendations for carbohydrate intake, in grams per kilogram per day, for each type of athlete or individual listed. - CORRECT ANSWER -casual excerisers: 3-5g/day -most athletes: 5-7g/day -endurance athletes: 6-10g/day -ultra endurance: 8-12g/day What does the anaerobic breakdown of glucose for quick energy produce? - CORRECT ANSWER lactate Which food item is most likely the appropriate choice for a pregame meal to be consumed 3 hours before an athletic event? - CORRECT ANSWER pasta with tomato sauce served with French bread Aerobic metabolism depends more heavily on __________ for fuel, to conserve glycogen. - CORRECT ANSWER fatty acids A mild stimulant that is safe in low doses (3 mg/kg of body weight) that can enhance performance is___Sodium bicarbonate is an example of a(n)____that may have beneficial effects to reduce acid build-up in the muscle following high-intensity exercise. It is thought that___can enhance short-term repetitive high-intensity performance, but research is inconclusive on this ergogenic aid. _____are the most dangerous ergogenic aids because of the damaging side effects if abused. - CORRECT ANSWER caffeine, buffer, creatine, anabolic steriods