NCSF unit 3 exam Questions & Answers Solved 100% Correct!!

____________ periods are used between sets of exercise while _______________ periods are used in between separate exercise bouts to allow for adaptations. - rest, recovery ________________ relates to the increase in oxygen consumption and caloric expenditure for hours following strenuous activity due to an oxygen deficit created during the bout. - Excess postexercise oxygen consumption _________________functions to help regulate blood glucose levels by stimulating glycogen breakdown in the liver. - Glucagon _________________is suppressed during high-intensity aerobic activity but increased with resistance training. - Testosterone Aerobic training adaptations include an increase in __________ and __________ densities for enhanced oxygen extraction. - Mitochondrial, capillary anaerobic metabolism of carbohydrate - time: 0-3 min exercise example: 400m rest of recovery: 2-5 min organelle: liver anaerobic metabolism of creatine phosphate - time: 30s exercise example: 100m dash rest of recovery: 2-5 minutes organelle: sarcoplasm anaerobic metabolism of lipids - time: levels of at 3 min exercise example: > 1 milerest of recovery: 2-5 min organelle: mitochondria Blood pressure is a product of which two factors? - heart rate and peripheral resistance Briefly describe the steps involved in oxygen delivery to muscles. - Oxygen-rich blood leaves the heart via large arteries, Blood travels from arteries to arterioles to capillaries in muscle tissue, Within muscles the thin walls of capillaries allow for O2, nutrient, and waste product transport, Deoxygenated blood with waste products travels to venules and then veins to return to the heart for re-oxygenation Define Acute peripheral fatigue - cells experience dysfunction due to acidity which limits enzyme activity, requiring buffering compounds and a rest period before work can be re-initiated Define Central fatigue - occurs with systemic depletion of CHOs, resulting in reduced motor unit recruitment and firing rate; reflects a conscious and subconscious decision to reduce the intensity of exercise until energy replenishment and/or recovery have provided fuel for the re-initiation of work (hitting the wall - additional exercise is futile) Define General peripheral fatigue - occurs with a lack of energy in working tissues due to low preexercise stores or localized depletion of anaerobic stores from activity; acute rest intervals will not help, a recovery period is needed Define the two elements that comprise one's relative and absolute VO2 (or VO2max). a) Cardiac output, b) (a-v) O2 difference - a)amount of blood pumped from the heart to the body per minute; calculated via heart rate x stroke volume b)difference in oxygen saturation when comparing the arteries and veins; indicates the level of oxygen uptake efficiency of working muscles and other tissues Delayed-onset muscle soreness is common among new exercisers who perform resistance training and is often experienced _________. - within 48 hours following exercise Identify at least five organs or glands included in the endocrine system. - Hypothalamus, pituitary gland, pineal gland, thyroid gland, liver, pancreas, ovaries, testes, adrenal glands, placenta (during pregnancy)Identify at least three roles of blood circulation throughout the body. - Nutrient, hormone, enzyme, and oxygen transport, CO2 and waste removal, Temperature, fluid, pH, and electrolyte balance, Coagulation to prevent excess fluid loss from open injuries Identify at least two physiological impacts of distress caused by hormonal responses. - increased platelet adhesion, cortisol production, blood LDL and triglyceride levels and susceptibility to low-grade inflammation, loss of the protein-sparing mechanism Identify at least two physiological impacts of eustress caused by hormonal responses. - improved neural efficiency, vascular function, oxygen extraction, cardiac function, musculoskeletal function Identify the energy system used for each of the following. a)Immediate energy, b)Intermediate energy, c)Continuous energy - a)ATP and phosphagen b)glycolysis c)aerobic system Identify the primary functions for each of the following adrenal hormones. - Cortisol: regulates numerous metabolic/cardiovascular functions and helps manage blood pressure; it is released in response to exercise stress and low blood glucose concentrations to liberate energy Epinephrine: increases blood circulation, ventilation and carbohydrate metabolism to prepare muscles for exertion in response to a perceived stress (a.k.a. adrenaline) Identify the two primary storage sites for glycogen. - the liver, skeletal muscle Initial improvements in strength associated with resistance training are primarily due to ___________ as it is the first system to adapt to exercise. - improvements in the nervous system Ischemia and the burning sensation that progressively occurs at the end of an anaerobic set is due to the accumulation of __________________ within the working tissues. - Hydrogen ionsLow-intensity aerobic training programs are ineffective for reducing body fat among physically-active clients because of the ______________? - low rate of caloric expenditure premature fatigue aerobically and anaerobically is associated with a lack of? - energy in working muscle Resistance training and response - up: IGF, Cortisol (in heavy exercise only), epinephrine (heavy exercises only), testosterone, growth hormone, thyroxine and triodothyronine down: insulin The __________ secretes digestive enzymes and also produces hormones for blood glucose management. - Pancreas The ______________ maneuver is contraindicated among clients with hypertension. - Valsalva The _________________ is specialized to allow for continuous contractions and neural impulses across the lifespan via an enhanced sarcoplasmic reticulum and calcium delivery system. - Myocardium The anaerobic power step test requires primary support from which energy system - phosphagen and glycolytic The breakdown of what biological energy source results in the production of lactic acid? - glucose The only energy substrate that can be metabolized aerobically or anaerobically to produce ATP is _________? - glycogen The phosphagen system would be the primary energy system utilized during what - 3RM back squat True or False? Arterial pooling can be thwarted after an intense bout of exercise by performing an appropriate cool down protocol. - False