How does VO2max change with chronic aerobic endurance training? What causes this change? - ANSWER Increases, due to increased Q (cardiac output; due to increased SV, not HR)
How is HR affected by chronic aerobic endurance training? - ANSWER Unchanged or decreased slightly
Heart adaptations to...
NSCA-CPT Final Review Questions &
Answers
How does VO2max change with chronic aerobic endurance training? What causes this
change? - ANSWER Increases, due to increased Q (cardiac output; due to increased
SV, not HR)
How is HR affected by chronic aerobic endurance training? - ANSWER Unchanged or
decreased slightly
Heart adaptations to chronic aerobic endurance training? - ANSWER Left ventricle
hypertrophy and chamber diameter increases
Coronary arteriole densities and diameters increase
Blood adaptations to chronic aerobic endurance training? - ANSWER Increased blood
volume
Increased plasma (within 24 h)
Increased red blood cell volume (within a few weeks)
5 Respiratory system adaptations to chronic aerobic endurance training? - ANSWER
Increased ventilatory muscle endurance, aerobic enzymes, and tidal volume
Decreased O2 cost of breathing and breathing frequency
Skeletal muscle adaptations to chronic aerobic endurance training? - ANSWER
Possible slight hypertrophy of type I fibers
Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores,
and oxidative enzymes
Skeletal system adaptations to chronic aerobic endurance training? - ANSWER
Possible increase of BMD
Acute effects of aerobic exercise on BP? - ANSWER Decreased BP post-exercise
Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and
hypertensive trainees)? - ANSWER Normotensive: 3/2 decrease
Hypertensive: 7/6 decrease
Three major metabolic adaptations to chronic aerobic endurance training? - ANSWER
1) Increased reliance on fat for energy
2) Increased lactate threshold
3) Increased VO2max (10-30%+)
Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to
training? - ANSWER CT has few living cells and poor blood supply
,What primarily leads to aerobic endurance overtraining? - ANSWER Too much volume
How quickly does aerobic detraining occur? - ANSWER As soon as two weeks after
stopping training
When should trainers refer clients to a nutrition professional? - ANSWER When a
problem is beyond trainer's competency
When clients have nutritionally affected diseases
What is medical nutrition therapy and under whose scope of practice does it fall? -
ANSWER Nutrition info for those with nutritionally affected diseases
Under licensed nutritionists, dietitians, and registered dietitians
What is included in a complete dietary assessment? (4 things) - ANSWER
Anthropometric data
Biochemical data
Clinical exam
Dietary intake data
Methods for gathering dietary intake data? - ANSWER Diet recall
Diet history
Diet Record
What is the diet recall method? - ANSWER Reporting the last 24 hour's diet from
memory
What is the diet history method? - ANSWER Collecting data on eating schedule and
habits, likes, dislikes, and medical and weight history
What is the diet record method? - ANSWER Recording intake for 3 days
RMR contribution to total energy requirements? - ANSWER 60-75%
Thermic effect of food contribution to total energy requirements? - ANSWER 7-10%
How much can RMR vary between individuals when all else is equal? - ANSWER 20%
How can energy requirements be estimated? - ANSWER Measure caloric intake when
weight is stable
Mathematical equations
RDA for protein for healthy, sedentary adults? - ANSWER 0.8g/kg for both men and
women
,What is the World Health Organization's safe intake protein level? - ANSWER 0.83g/kg
BW
Who do RDA and safe intake levels apply to? - ANSWER Healthy, sedentary adults
Pros/cons of computerized diet analysis? - ANSWER Pros; Info on vitamins/minerals in
diet
Cons: Not all food data is available, software can be complex and require training,
analysis may be slow
What is a kcal? - ANSWER Amount of energy equal to heat required to raise the
temperature of 1 kg of water 1˚C
3 Major components of total energy expenditure? - ANSWER 1) BMR
2) Physical activity
3) Thermic effect of food
Protein recommended for athletes? - ANSWER 1.2 to 2.0 g/kg BW per day
What may be excessive protein intake for those with impaired renal function, low
calcium intake, or restricted fluid intake? - ANSWER 4 g/kg BW per day
What is ketosis? - ANSWER High levels of ketones in the blood, due to incomplete
breakdown of fatty acids
How many grams of carbs are required to prevent ketosis? - ANSWER 50 to 100 g/day
What percent of total calorie intake should come from carbs for physically active
individuals? - ANSWER 60-70%
How many grams of carbs should endurance athletes consume to replenish glycogen
fully? - ANSWER 7-10 g/kg BW per day
How many grams of carbs should strength/sport/skill athletes consume to replenish
glycogen fully? - ANSWER 5-6 g/kg/day
What percent of total calorie intake should come from fats to avoid deficiency? -
ANSWER 3% from omega-6
05 to 1% from omega-3
Negative effects of low-fat diets? - ANSWER Decreased testosterone production (diets
< 15% fat)
Decreased fat soluble vitamin absorption
Recommended percentage of total calorie intake that should be fat and what
percentage mono/polyunsaturated and saturated? - ANSWER 30% or less
, 20% mono/polyunsaturated
<10% saturated
What are dietary reference intakes (DRIs)? - ANSWER Recommended vitamin and
mineral intake (U.S. and Canada)
What are the 4 categories of DRIs? - ANSWER 1) RDAs
2) Adequate intake
3) Estimated Average Requirement
4) Tolerable Upper Intake Level
What is a recommended dietary allowance (RDA)? - ANSWER Intake that meets
nutrient needs of 97-98% of healthy individuals in an age/sex group
What is adequate intake? - ANSWER Goal intake used when an RDA isn't established
What is tolerable upper intake level? - ANSWER Max intake unlikely to pose health
risks in almost all healthy individuals in a group
What is estimated average requirement? - ANSWER Intake that meets estimated
nutrient need of 1/2 the individuals in a specific group
When should clients decrease dietary fat? - ANSWER 1) To make room for needed
carbs
2) To aid weight loss
3) To decrease elevated cholesterol
At what percent dehydration is thirst triggered? - ANSWER 1%
Average fluid intake to maintain fluid balance in a sedentary adult? - ANSWER 1.4 to
2.6 L/day
Suggested fluid intake pre-exercise? - ANSWER 5-7 ml/kg 4+ hours prior
Additional 3-5 ml/kg 2 hours prior if urine is dark
Fluid replacement post-exercise? - ANSWER Monitor weight loss by weighing in pre-
and post-exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? - ANSWER Dangerous drop in blood sodium levels during long
duration activity
Extra calories needed to gain a pound of LBM? - ANSWER 2500
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