HED Final Exam Study Guide Questions
and Answers
Describe the 4 goals of proper nutrition for exercise performance - Answer-Health
Maintain energy storage
Recovery
Hydration
Carbohydrates are necessary for what types of exercise? - Answer-Needed during high intensity, short
duration activity
Anaerobic exercise- provides all energy needs
Aerobic exercise (~60%VO2max)- provides ~50% energy needs
Aerobic exercise (>79%VO2max)- provides nearly all energy needs
Fats are necessary for what types of exercise? - Answer-both aerobic and anaerobic
List the 3 energy systems and describe how long activities typically last for each system(know the name
of the pathway and system) - Answer-ATP Phosphagen system-Anaerobic-High intensity, short-duration
activities, such as heavy weight training
, Glycolysis system-Anaerobic-Moderate to high intensity, moderate duration activities such as a typical
set of 8-12 repetitions
Oxidative system-Aerobic-Lower intensity, longer duration activities, such as walking on a treadmill for
20-30 minutes
Thinking of carbs, proteins and fats, which are most important before, during and after exercise? -
Answer-carbohydrate most important overall followed by protein, but is best used after workout for
muscle recovery. good fats can be taken before workout. During low-intensity cardiovascular exercise,
fats are your muscles' primary fuel thus they need to be consumed but not in overconsuption
Name the different components of energy expenditure (daily energy needs). Put them in order of
greatest to lowest total calorie output (and include the percentage). - Answer-resting metabolic rate =
70%
physical activity = 20%
thermic effect of food = 6-10%
What is the relationship between alcohol and dehydration? - Answer-Alcohol acts to dehydrate
Blocks anti-diuretic hormone (ADH)
How many calories per gram do each of the following have? Which are considered "macronutrients?"
Carbohydrates, Protein, Alcohol and Fats - Answer-carbohydrates = 4 cal/g
proteins = 4 cal/g
fat = 9 cal/g
alcohol is not a macronutrient = 7 cal/g
List the 6 benefits of water - Answer-Improves endocrine gland function
Increases the percentage of fat used for energy purposes
and Answers
Describe the 4 goals of proper nutrition for exercise performance - Answer-Health
Maintain energy storage
Recovery
Hydration
Carbohydrates are necessary for what types of exercise? - Answer-Needed during high intensity, short
duration activity
Anaerobic exercise- provides all energy needs
Aerobic exercise (~60%VO2max)- provides ~50% energy needs
Aerobic exercise (>79%VO2max)- provides nearly all energy needs
Fats are necessary for what types of exercise? - Answer-both aerobic and anaerobic
List the 3 energy systems and describe how long activities typically last for each system(know the name
of the pathway and system) - Answer-ATP Phosphagen system-Anaerobic-High intensity, short-duration
activities, such as heavy weight training
, Glycolysis system-Anaerobic-Moderate to high intensity, moderate duration activities such as a typical
set of 8-12 repetitions
Oxidative system-Aerobic-Lower intensity, longer duration activities, such as walking on a treadmill for
20-30 minutes
Thinking of carbs, proteins and fats, which are most important before, during and after exercise? -
Answer-carbohydrate most important overall followed by protein, but is best used after workout for
muscle recovery. good fats can be taken before workout. During low-intensity cardiovascular exercise,
fats are your muscles' primary fuel thus they need to be consumed but not in overconsuption
Name the different components of energy expenditure (daily energy needs). Put them in order of
greatest to lowest total calorie output (and include the percentage). - Answer-resting metabolic rate =
70%
physical activity = 20%
thermic effect of food = 6-10%
What is the relationship between alcohol and dehydration? - Answer-Alcohol acts to dehydrate
Blocks anti-diuretic hormone (ADH)
How many calories per gram do each of the following have? Which are considered "macronutrients?"
Carbohydrates, Protein, Alcohol and Fats - Answer-carbohydrates = 4 cal/g
proteins = 4 cal/g
fat = 9 cal/g
alcohol is not a macronutrient = 7 cal/g
List the 6 benefits of water - Answer-Improves endocrine gland function
Increases the percentage of fat used for energy purposes
