NSC EXAM 3 Actual Sports Exam || A+ Certified.
The American College of Sports Medicine has guidelines for adults (ages 18-64) to improve or
maintain cardiovascular health. These guidelines include __________. correct answers 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 answers
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
answers 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 answers Glycogen, glucagon, fat
Which of the following is an effect of regular physical activity correct answers 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 answers -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 answers
lactate
Which food item is most likely the appropriate choice for a pregame meal to be consumed 3
hours before an athletic event? correct answers pasta with tomato sauce served with French bread
Aerobic metabolism depends more heavily on __________ for fuel, to conserve glycogen.
correct answers 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 answers caffeine, buffer, creatine, anabolic steriods
, Susan, 28 years old, is a marathon runner that weighs 130 lb. Based on the protein
recommendations from the American College of Sports Medicine for athletes, approximately
how many grams of protein should she eat daily? correct answers 71g
Lucy is an avid runner and is on her high school track team. She recently decided she wanted to
be a vegetarian, but lately has been having trouble keeping up with her teammates and is
constantly tired. Lucy is most likely suffering from a(n) __________ and a daily __________
may be necessary to help her. correct answers iron deficiency; iron supplement
Athletes require a diet composed of nutrient-dense foods; a diet that supplies an abundance of
vitamins and minerals for energy to perform their best, and provide___percent of total calories
from carbohydrate,___percent from fats, and____percent from protein to meet the performance
nutrition recommendations. correct answers 45-65%, 20-35%, 10-35%
Water and sports drinks provide the necessary fluid following an intense exercise session. Sports
drinks can be beneficial after a vigorous exercise bout because they contain __________, which
contribute(s) to blood glucose levels in addition to hydrating the body. correct answers a. glucose
polymers
Question Workspace correct answers a spaghetti dinner with garlic bread on the side to ensure he
has enough glucose stored for the race
Despite the indisputable benefits of physical fitness, only___% of the U.S. population meets all
the Physical Activity Guidelines for Americans. correct answers 20
What do the Physical Activity Guidelines outline? correct answers A balance of aerobic activity,
resistance training and intensity of exercise needed to maintain or improve cardiovascular health
What is the accepted measure of a person's cardiorespiratory fitness? correct answers the rate at
which the tissues consume oxygen
Why is a consistent, disciplined program of physical activity so important? correct answers It
builds the muscle tissues and metabolic equipment needed for the activities that are repeatedly
called upon to perform.
What physical activity performance is enhanced by nutrient supplements? correct answers none;
A proper diet that is followed diligently provides sufficient nutrients for the body.
A vegetarian diet should prioritize vitamin__to enhance essential iron absorption from foods.
correct answers C
Why is iron essential to improving the body's fitness? correct answers It must be present to
deliver oxygen to the working muscles.
The American College of Sports Medicine has guidelines for adults (ages 18-64) to improve or
maintain cardiovascular health. These guidelines include __________. correct answers 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 answers
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
answers 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 answers Glycogen, glucagon, fat
Which of the following is an effect of regular physical activity correct answers 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 answers -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 answers
lactate
Which food item is most likely the appropriate choice for a pregame meal to be consumed 3
hours before an athletic event? correct answers pasta with tomato sauce served with French bread
Aerobic metabolism depends more heavily on __________ for fuel, to conserve glycogen.
correct answers 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 answers caffeine, buffer, creatine, anabolic steriods
, Susan, 28 years old, is a marathon runner that weighs 130 lb. Based on the protein
recommendations from the American College of Sports Medicine for athletes, approximately
how many grams of protein should she eat daily? correct answers 71g
Lucy is an avid runner and is on her high school track team. She recently decided she wanted to
be a vegetarian, but lately has been having trouble keeping up with her teammates and is
constantly tired. Lucy is most likely suffering from a(n) __________ and a daily __________
may be necessary to help her. correct answers iron deficiency; iron supplement
Athletes require a diet composed of nutrient-dense foods; a diet that supplies an abundance of
vitamins and minerals for energy to perform their best, and provide___percent of total calories
from carbohydrate,___percent from fats, and____percent from protein to meet the performance
nutrition recommendations. correct answers 45-65%, 20-35%, 10-35%
Water and sports drinks provide the necessary fluid following an intense exercise session. Sports
drinks can be beneficial after a vigorous exercise bout because they contain __________, which
contribute(s) to blood glucose levels in addition to hydrating the body. correct answers a. glucose
polymers
Question Workspace correct answers a spaghetti dinner with garlic bread on the side to ensure he
has enough glucose stored for the race
Despite the indisputable benefits of physical fitness, only___% of the U.S. population meets all
the Physical Activity Guidelines for Americans. correct answers 20
What do the Physical Activity Guidelines outline? correct answers A balance of aerobic activity,
resistance training and intensity of exercise needed to maintain or improve cardiovascular health
What is the accepted measure of a person's cardiorespiratory fitness? correct answers the rate at
which the tissues consume oxygen
Why is a consistent, disciplined program of physical activity so important? correct answers It
builds the muscle tissues and metabolic equipment needed for the activities that are repeatedly
called upon to perform.
What physical activity performance is enhanced by nutrient supplements? correct answers none;
A proper diet that is followed diligently provides sufficient nutrients for the body.
A vegetarian diet should prioritize vitamin__to enhance essential iron absorption from foods.
correct answers C
Why is iron essential to improving the body's fitness? correct answers It must be present to
deliver oxygen to the working muscles.
