BPK 241 MIDTERM EXAM QUESTIONS
AND DETAILED ANSWERS. EXPERT
VERIFIED FOR GUARANTEED PASS.
Preventative Medicine - ANS *Primary*
-To prevent injury/illness --> warmup, stretching, training, rest days, nutrition/hydration
*Secondary*
-Once injury/illness has happened --> antibiotics/anti-inflammatories, rehab to return to
original function (physio, chiro, massage), braces/taping
*Tertiary*
-When original function cannot be restored --> reduce long-term impact (rehab to improve
existing disability), improve quality of life (wheelchair sports, sledge hockey)
General Conditioning - ANS -Endurance Training
-Strength/Power
-Flexibility
Endurance Training - ANS -Cardiac output (CO) = HR × SV
-Fitness is proportional to resting heart rate over 1 minute
-20-60 minutes, HR >150 bpm, at least 3 times a week
Strength/Power Training - ANS -Progressive resistance (weight) training
1 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
,-Isometric = least stressful for muscle (i.e. at start of rehab)
-Isotonic = concentric (muscle shortening) and eccentric (muscle lengthening) --> eccentric is
most stressful for muscles (should be later in rehab; have to include if sport includes eccentric
movements)
-Plyometrics --> absorbing and quickly reversing energy; important for sports with explosive
movements
-Who/when/why/how depends on the athlete/what they do
Flexibility Training - ANS -Very important; depends on the athlete and sport
-Static and dynamic stretching
-PNF (proprioceptive neural feedback) stretching
-Foam roller/tennis ball on wall
-Massage
Specific training - ANS *Sport-specific* --> skating, batting, pitching, shooting a basketball,
swimming stroke, etc.
*Individual-specific* --> foot speed, strength, power, flexibility
*Skills* --> gross (large muscle groups, usually less precise --> e.g. shotput) vs. fine skills
(smaller muscle groups, more precise --> e.g. darts); open (changing environment --> e.g.
hockey) vs. closed skills (closed environment --> e.g. indoor track)
Protective Equipment - ANS -Absorbs energy (e.g. foam padding beneath hard shell)
-Disperse energy (curves --> distributes force better)
-Deflects a blow
-Limits excess movement (e.g. football collars)
-Special forms of protection (goggles, helmets, footwear, braces/tape/splints, supporters)
Nutrition - ANS *Macronutrients*
-Carbohydrates
-Fat
2 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
,-Protein
*Micronutrients*
-Minerals
-Vitamins
*Hydration*
-Water
-Electrolytes
Protein - ANS -Provides 4kcal/g of energy
-20-25% of intake
-Protein alone does not increase muscle mass; complex process related to hormones
-Protein is necessary but not as a source of fuel --> extra protein consumed is burned as energy
or stored as fat
-Increase in protein synthesis in hours/days after activity (want to increase intake after activity)
Carbohydrates - ANS -Provide 4kcal/g of energy
-55-60% of intake
-Most efficiently broken down and metabolized macronutrient (compared to dietary fat)
-When metabolized, form energy (glucose) for body
-Stored as glycogen in liver/muscles
-Average 150 lb athlete carries 1500-2000 calories in the form of carbohydrates
Fat - ANS -Provide 9kcal/g
-15-20% of intake
-Primary fuel for light to moderate exercise; is not the enemy
-More efficient athlete can maintain same effort level at lower intensity (more likely to burn
more fat than CHO)
-Average 150 lb athlete carries up to 80,000 calories in fat
3 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
, -Want to consume more unsaturated (liquid) fat than saturated (solid) --> eliminates
unnecessary calories but not nutrients
-Burn fat up until ~65% VO2max (after that, burn CHO) --> training can increase usage of fat
(burn to a higher % of VO2max)
Vitamins - ANS *Vitamins A/D/E/K* --> fat soluble; excess stored in body fat
-Increased risk of toxicity --> need to be careful
*Vitamins B/C* --> water soluble; excess excreted in urine
-Needs to be replenished
Minerals - ANS -Dietary elements found naturally in the earth's
crust
-Some are essential (can only be obtained by eating/drinking)
-Major minerals = need 100 mg or more daily (e.g. sodium, potassium, calcium, phosphorus,
magnesium)
-Minor minerals = needed in smaller amounts (usually <20 mg) daily (e.g. iron, zinc, copper,
selenium, chromium)
-Iron deficiency = anemia
Hydration - ANS -Not enough water = dehydration
-Too much water = hyperhydration (hyponatremia)
-Easiest way to monitor is to measure before/after (weight lost = fluid); can also monitor colour
of urine (dark = dehydrated)
-~60% of body weight is water
-During training, fluid is lost through skin, sweat and lungs while breathing
-Dehydration = decreased blood volume circulating --> lower SV, less O2 to active muscle,
byproducts not flushed out as often --> exhaustion; performance suffers
-Losing 2% of body weight in water can negatively affect performance
Signs/Symptoms of Dehydration - ANS -Tired/weakness
4 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
AND DETAILED ANSWERS. EXPERT
VERIFIED FOR GUARANTEED PASS.
Preventative Medicine - ANS *Primary*
-To prevent injury/illness --> warmup, stretching, training, rest days, nutrition/hydration
*Secondary*
-Once injury/illness has happened --> antibiotics/anti-inflammatories, rehab to return to
original function (physio, chiro, massage), braces/taping
*Tertiary*
-When original function cannot be restored --> reduce long-term impact (rehab to improve
existing disability), improve quality of life (wheelchair sports, sledge hockey)
General Conditioning - ANS -Endurance Training
-Strength/Power
-Flexibility
Endurance Training - ANS -Cardiac output (CO) = HR × SV
-Fitness is proportional to resting heart rate over 1 minute
-20-60 minutes, HR >150 bpm, at least 3 times a week
Strength/Power Training - ANS -Progressive resistance (weight) training
1 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
,-Isometric = least stressful for muscle (i.e. at start of rehab)
-Isotonic = concentric (muscle shortening) and eccentric (muscle lengthening) --> eccentric is
most stressful for muscles (should be later in rehab; have to include if sport includes eccentric
movements)
-Plyometrics --> absorbing and quickly reversing energy; important for sports with explosive
movements
-Who/when/why/how depends on the athlete/what they do
Flexibility Training - ANS -Very important; depends on the athlete and sport
-Static and dynamic stretching
-PNF (proprioceptive neural feedback) stretching
-Foam roller/tennis ball on wall
-Massage
Specific training - ANS *Sport-specific* --> skating, batting, pitching, shooting a basketball,
swimming stroke, etc.
*Individual-specific* --> foot speed, strength, power, flexibility
*Skills* --> gross (large muscle groups, usually less precise --> e.g. shotput) vs. fine skills
(smaller muscle groups, more precise --> e.g. darts); open (changing environment --> e.g.
hockey) vs. closed skills (closed environment --> e.g. indoor track)
Protective Equipment - ANS -Absorbs energy (e.g. foam padding beneath hard shell)
-Disperse energy (curves --> distributes force better)
-Deflects a blow
-Limits excess movement (e.g. football collars)
-Special forms of protection (goggles, helmets, footwear, braces/tape/splints, supporters)
Nutrition - ANS *Macronutrients*
-Carbohydrates
-Fat
2 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
,-Protein
*Micronutrients*
-Minerals
-Vitamins
*Hydration*
-Water
-Electrolytes
Protein - ANS -Provides 4kcal/g of energy
-20-25% of intake
-Protein alone does not increase muscle mass; complex process related to hormones
-Protein is necessary but not as a source of fuel --> extra protein consumed is burned as energy
or stored as fat
-Increase in protein synthesis in hours/days after activity (want to increase intake after activity)
Carbohydrates - ANS -Provide 4kcal/g of energy
-55-60% of intake
-Most efficiently broken down and metabolized macronutrient (compared to dietary fat)
-When metabolized, form energy (glucose) for body
-Stored as glycogen in liver/muscles
-Average 150 lb athlete carries 1500-2000 calories in the form of carbohydrates
Fat - ANS -Provide 9kcal/g
-15-20% of intake
-Primary fuel for light to moderate exercise; is not the enemy
-More efficient athlete can maintain same effort level at lower intensity (more likely to burn
more fat than CHO)
-Average 150 lb athlete carries up to 80,000 calories in fat
3 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
, -Want to consume more unsaturated (liquid) fat than saturated (solid) --> eliminates
unnecessary calories but not nutrients
-Burn fat up until ~65% VO2max (after that, burn CHO) --> training can increase usage of fat
(burn to a higher % of VO2max)
Vitamins - ANS *Vitamins A/D/E/K* --> fat soluble; excess stored in body fat
-Increased risk of toxicity --> need to be careful
*Vitamins B/C* --> water soluble; excess excreted in urine
-Needs to be replenished
Minerals - ANS -Dietary elements found naturally in the earth's
crust
-Some are essential (can only be obtained by eating/drinking)
-Major minerals = need 100 mg or more daily (e.g. sodium, potassium, calcium, phosphorus,
magnesium)
-Minor minerals = needed in smaller amounts (usually <20 mg) daily (e.g. iron, zinc, copper,
selenium, chromium)
-Iron deficiency = anemia
Hydration - ANS -Not enough water = dehydration
-Too much water = hyperhydration (hyponatremia)
-Easiest way to monitor is to measure before/after (weight lost = fluid); can also monitor colour
of urine (dark = dehydrated)
-~60% of body weight is water
-During training, fluid is lost through skin, sweat and lungs while breathing
-Dehydration = decreased blood volume circulating --> lower SV, less O2 to active muscle,
byproducts not flushed out as often --> exhaustion; performance suffers
-Losing 2% of body weight in water can negatively affect performance
Signs/Symptoms of Dehydration - ANS -Tired/weakness
4 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED
