PES 335 FINAL EXAM STUDY GUIDE QUESTIONS
Physical activity definition (Module 1) - Answers -Movement requiring energy
expenditure.
Ex) Walking to class, gardening, cleaning.
Exercise definition (Module 1) - Answers -Voluntary physical activity with a purpose and
goal.
Exercise training definition (Module 1) - Answers -Repeated exercise performed on
some sort of schedule to achieve a specific training goal.
Acute vs chronic responses to exercise? (Module 1) - Answers -Acute: Body responds
to exercise bout. Responses last 48 hours. Determined by exercise type, fitness level,
genetics, and environment.
Chronic: Body adapts to repetitive exercise. Adaptations last years unless detrained
then rapid. Depends on exercise type and individual variability.
Components of physical fitness? (Module 1) - Answers -Cardiovascular fitness,
muscular strength and endurance, body composition, and flexibility.
Wellness definition (Module 1) - Answers -The state of being emotionally and physically
fit and free of distress.
Basic Training Principles (Module 1) - Answers -Individuality, specificity, disuse,
progressive overload, active recovery, and periodization.
Motor unit definition (Module 1) - Answers -Cell body of a nerve, axon, and muscle
fibers.
Levels of integration (Module 1) - Answers -Remove bicep brachii, many fascicles
compromise muscle, fascicle composed of muscle fibers (cells), muscle cells composed
of myofibrils.
Hypertrophy vs Hyperplasia (Module 1) - Answers -Hyperplasia is an increase in the
number of cells. Hypertrophy is an increase in the size of the cells.
4 major proteins of Sarcomere (Module 1) - Answers -Actin (thin), myosin (thick),
tropomyosin (covers myosin binding site when actin is relaxed), troponin (along actin,
high affinity for Ca, pulls tropomyosin from actin and allows contraction).
How to gradate (change) force (Module 1) - Answers -Number of motor units recruited
(greater number of motor units means greater force).
Frequency of recruitment (faster recruitment = addition of force).
, Differences in motor units (Module 1) - Answers -Fast twitch IIx: High force, quick
fatigue, glycolytic, fast contraction.
Intermediate IIa: Moderate force, fatigue less quickly, relatively fast contraction.
Slow twitch I: Low force, fatigue resistant, oxidative, slow contraction.
Henneman principle (Module 1) - Answers -Motor unit recruitment is slow (small I) to
fast (large II).
Low intensity= slow twitch and few motor units.
High intensity= fast twitch and recruiting of larger and faster motor units.
What determine fiber type? Does training impact fiber type? (Module 1) - Answers -
Mostly determined by genetics. Training can MINIMALLY alter fiber type.
Types of muscle action (Module 1) - Answers -Concentric (shortening movement, force
> load, lifting dumbbell curl), Isocentric (no change in length, force = load, resting),
Eccentric (lengthening movement, force < load, lowering dumbbell).
Caloric equivalents for each macronutrient (Module 1) - Answers -CHO= 4kcals,
Protein= 4kcals, Fat= 9kcals, Alcohol= 7kcals.
Monosaccharides (Module 1) - Answers -Basic unit of CHO's. Simple sugar.
EX) Glucose, fructose, galactose.
Disaccharides (Module 1) - Answers -2 monosaccharides together. Simple sugar.
Consists of glucose + ________
EX) Sucrose (glucose + fructose), Lactose (glucose + galactose), Maltose (glucose +
glucose).
Polysaccharides (Module 1) - Answers -From plants. Consist of starch (complex CHO)
and fiber (non-starch and structural polysaccharide).
Benefits of fiber (Module 1) - Answers -Slows CHO digestion, decreases fluctuations in
blood glucose.
Recommended intake of CHO (Module 1) - Answers -Sedentary: 40-50% (300g)
Active: 60% (400-600g)
Heavy Aerobic Training: 70% (700g).
Examples of simple, compound, and derived lipids (Module 1) - Answers -Simple:
Saturated and unsaturated fats.
Compound: Cell membrane, myelin, HDL, and LDL.
Derived lipids: Cholesterol.
What is a triglyceride composed of (Module 1) - Answers -Glycerol and 3 fatty acids.
Physical activity definition (Module 1) - Answers -Movement requiring energy
expenditure.
Ex) Walking to class, gardening, cleaning.
Exercise definition (Module 1) - Answers -Voluntary physical activity with a purpose and
goal.
Exercise training definition (Module 1) - Answers -Repeated exercise performed on
some sort of schedule to achieve a specific training goal.
Acute vs chronic responses to exercise? (Module 1) - Answers -Acute: Body responds
to exercise bout. Responses last 48 hours. Determined by exercise type, fitness level,
genetics, and environment.
Chronic: Body adapts to repetitive exercise. Adaptations last years unless detrained
then rapid. Depends on exercise type and individual variability.
Components of physical fitness? (Module 1) - Answers -Cardiovascular fitness,
muscular strength and endurance, body composition, and flexibility.
Wellness definition (Module 1) - Answers -The state of being emotionally and physically
fit and free of distress.
Basic Training Principles (Module 1) - Answers -Individuality, specificity, disuse,
progressive overload, active recovery, and periodization.
Motor unit definition (Module 1) - Answers -Cell body of a nerve, axon, and muscle
fibers.
Levels of integration (Module 1) - Answers -Remove bicep brachii, many fascicles
compromise muscle, fascicle composed of muscle fibers (cells), muscle cells composed
of myofibrils.
Hypertrophy vs Hyperplasia (Module 1) - Answers -Hyperplasia is an increase in the
number of cells. Hypertrophy is an increase in the size of the cells.
4 major proteins of Sarcomere (Module 1) - Answers -Actin (thin), myosin (thick),
tropomyosin (covers myosin binding site when actin is relaxed), troponin (along actin,
high affinity for Ca, pulls tropomyosin from actin and allows contraction).
How to gradate (change) force (Module 1) - Answers -Number of motor units recruited
(greater number of motor units means greater force).
Frequency of recruitment (faster recruitment = addition of force).
, Differences in motor units (Module 1) - Answers -Fast twitch IIx: High force, quick
fatigue, glycolytic, fast contraction.
Intermediate IIa: Moderate force, fatigue less quickly, relatively fast contraction.
Slow twitch I: Low force, fatigue resistant, oxidative, slow contraction.
Henneman principle (Module 1) - Answers -Motor unit recruitment is slow (small I) to
fast (large II).
Low intensity= slow twitch and few motor units.
High intensity= fast twitch and recruiting of larger and faster motor units.
What determine fiber type? Does training impact fiber type? (Module 1) - Answers -
Mostly determined by genetics. Training can MINIMALLY alter fiber type.
Types of muscle action (Module 1) - Answers -Concentric (shortening movement, force
> load, lifting dumbbell curl), Isocentric (no change in length, force = load, resting),
Eccentric (lengthening movement, force < load, lowering dumbbell).
Caloric equivalents for each macronutrient (Module 1) - Answers -CHO= 4kcals,
Protein= 4kcals, Fat= 9kcals, Alcohol= 7kcals.
Monosaccharides (Module 1) - Answers -Basic unit of CHO's. Simple sugar.
EX) Glucose, fructose, galactose.
Disaccharides (Module 1) - Answers -2 monosaccharides together. Simple sugar.
Consists of glucose + ________
EX) Sucrose (glucose + fructose), Lactose (glucose + galactose), Maltose (glucose +
glucose).
Polysaccharides (Module 1) - Answers -From plants. Consist of starch (complex CHO)
and fiber (non-starch and structural polysaccharide).
Benefits of fiber (Module 1) - Answers -Slows CHO digestion, decreases fluctuations in
blood glucose.
Recommended intake of CHO (Module 1) - Answers -Sedentary: 40-50% (300g)
Active: 60% (400-600g)
Heavy Aerobic Training: 70% (700g).
Examples of simple, compound, and derived lipids (Module 1) - Answers -Simple:
Saturated and unsaturated fats.
Compound: Cell membrane, myelin, HDL, and LDL.
Derived lipids: Cholesterol.
What is a triglyceride composed of (Module 1) - Answers -Glycerol and 3 fatty acids.
