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Study Questions Some of the questions in this handout may appear on the midterm or final exam. They are provided to help you with your studying. However, they are not fully comprehensive and all information in lecture notes, PowerPoint slides, and specifically targeted pages on websites (e.g. www.ExRx.net) is examinable. During lecture (or in the study guide) I will identify any information we discuss that is not examinable.

Unit 1: Introduction to Fitness and Developing a Basic Fitness Plan 1. Complete the following relationship: genotype + <??> → phenotype 2. Provide as complete a definition of fitness as possible. 3. The question “are you fit?” should really only be correctly answered by the counter-

question “fit for what?” Explain what I mean by this statement. 4. What is the difference between infectious and chronic diseases? Which are more

prevalent today? 5. Describe the components of physical fitness. 6. What are the basic differences between health-related and performance-related

components of physical fitness. 7. I argued that separation of components into health-related and performance-related

may not be an ideal model. Give one of my arguments on this topic. 8. List any 7 of the 10 general physical skills. 9. Physical activity can reduce the risk of an individual developing many diseases. Name

three such diseases. 10. A friend asks you, “how much exercise is ideal?” Provide a brief response to this

question. Try to quote some physiological evidence in your answer. 11. Explain the “open window” theory. 12. Compare advantages and disadvantages of experimental versus epidemiological

studies for investigating the relationship between physical activity and health. 13. What criteria should you apply to evaluate whether an epidemiological study is valid? 14. “Correlation is not causation”. Explain the meaning of this statement with respect to

research into human fitness and wellness. 15. Discuss the process you would adopt to change a personal behaviour. 16. Describe the important steps in developing a fitness plan. 17. What does SMART goal setting mean?

IMPORTANT NOTE: Please do not contact the TA or me and simply ask for the answer to a study question. The response will be “what have you got so far?” or “what do you not understand about the question?” etc. When trying to answer a question you should attempt to answer it yourself. Most of the time you’ll feel you have done an adequate job, but if you are not sure you are correct you can then contact the TA or me to clarify if you are on the right track or if you have sufficient detail. I am not saying help will not be there, it will be. However, providing you with an answer key is not what education is about. You have to be able to understand the question, locate the appropriate information in the course materials, review the material critically and then write comprehensive answer of appropriate detail.

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Unit 2: Basic Principles of Physiologic Conditioning 1. Distinguish between physical activity and exercise. 2. Describe the four principles of physiologic conditioning. 3. In terms of aerobic training effects, what is the most important factor—training intensity,

duration, or frequency? Explain. 4. Using the FITTness formula, describe the components of an aerobic weight-bearing

(such as running) program for a 28-year-old female. Show your calculations regarding exercise intensity. Be specific.

5. Using the FITTness formula, describe the components of an aerobic swimming program for a 45-year-old male. Show your calculations regarding exercise intensity. Be specific.

6. Explain the difference between the maximal heart rate and the heart rate reserve methods for determining exercise intensity.

7. Define the Karvonen formula. 8. What does RPE mean? 9. Describe how to use the talk-test. 10. Explain the difference between the maximal heart rate and the heart rate reserve

methods for determining exercise intensity. 11. Is it proper to apply an exercise prescription based on heart rate for running and

cycling to swimming? Explain. 12. List three common training errors. 13. List three symptoms of overtraining 14. Describe some common components of a warm-up program and a good cool-down

program 15. Describe physiological and psychological benefits of a warm-up prior to exercise

session. 16. Describe the physiological and psychological benefits of a cool-down after an exercise

period. Unit 3: Musculoskeletal Anatomy and Basic Resistance Training 1. What does the term proximal mean (anatomical context)? 2. What is the name of the bone on the little finger side of the forearm? 3. Which name is given to the lowest segment of the vertebral column? 4. What is the anatomical name for the heel bone? 5. Give the proper anatomical names of the three bones that come together in the region

of the shoulder joint. 6. What is movement of a limb away from the midline of the body called? 7. What shoulder joint action is occurring during the up-phase of a bench press? 8. What hip joint action is occurring during the down-phase of an air squat? 9. Give the proper anatomical name of a muscle whose principal action is flexion at the

shoulder joint. 10. Which muscle causes extension at the elbow joint when it contracts? 11. Give the proper anatomical name of a muscle whose principal action is extension at

the hip joint. 12. Give the proper anatomical name of a muscle whose principal action is extension at

the shoulder joint. 13. Give the proper anatomical name of the muscle that lifts the toes up towards the

patella (ankle dorsiflexion).

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14. Give the proper anatomical name of two prime mover muscles that are used in the shoulder (military or overhead) press weight training exercise.

15. What does the term 10-RM (ten-repetition maximum) mean in terms of weight training? 16. For each of the following weight training exercises, describe how to perform the

exercise, list 2 or 3 prime mover (target) muscles that are stressed and any key safety precautions. • Push-ups • Curl-ups • Biceps curl • Deadlift • Leg extension • Leg curl • Leg press • Lat pull-down • Bench press • Overhead press • Back extensions • Back Squat • Pull-up

16. Explain three safety rules that you should follow while weightlifting. There are literally hundreds of animated gif files on www.ExRx.com that are helpful in answering question 15. Additional videos that may help can be found at: http://www.crossfit.com/cf-info/excercise.html http://www.coopersguns.com/videos/exercise-encyclopedia/ Unit 4: Muscular Strength and Endurance Programming 1. List five benefits of resistance training. 2. List some benefits and some disadvantages of resistance training. 3. Define muscular power. 4. Distinguish between muscular strength and muscular endurance. 5. Distinguish between isokinetic, isotonic and isometric contractions. 6. Define the terms agonist and antagonist. 7. What is a bi-articulate muscle? 8. What are the characteristics of FOG fibres? 9. Compare the characteristics of fast-twitch motor units versus slow-twitch motor units. 10. Which skeletal muscle fibre type is best suited for being used in endurance events

such as the running 5,000-meter race? Explain. 11. Which skeletal muscle fibre type is best suited for being used in sprint and short

durance power events such as the 100-meter sprint and throwing? Explain. 12. Name two muscles that are part of the antigravity musculature. 13. What two neural factors influence muscle force production? 14. Describe the mechanisms that a whole muscle uses to vary the force of contraction

from slight to maximal. 15. Explain the all-or-nothing-law in the context of muscle contraction. 16. Briefly explain why a muscle can produce the greatest amount of force when it is at

resting length. 17. At what percentage of maximum isometric forces does peak muscular power occur?

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18. Distinguish between concentric and eccentric muscle contractions and give an example of a movement or activity in which each type of contraction is used

19. Briefly explain why a muscle can produce the greatest amount of force when it is at resting length.

20. Define muscular torque. Draw a typical torque-angle diagram for a human joint. 21. Explain the concept behind a variable resistance machine with a non-round pulley. 22. How do isokinetic machines vary the resistance the athlete experiences. 23. Is isokinetic strength training better than standard weight training using barbells or

Universal Gym equipment? Explain. 24. Compare advantages and disadvantages of machine versus free-weight strength

training. 25. Define hypertrophy and hyperplasia. 26. A 22-year-old male starts a weight-training program and after only six workouts his

strength has increased by 15 percent. However, his muscle cross-sectional area has barely increased. Give a physiological explanation for his strength increase.

27. Why is the average man stronger than the average woman, even when this strength is expressed as a weight lifted/body weight ratio?

28. Compare the muscular strength of males versus females. Why is the average male stronger than the average female?

29. Compare the responses of a 21-year-old male and a 21-year-old female to a four-month resistance-training program.

30. Describe the four basic principles that should be adhered to if a person wishes to obtain optimal benefits from a weight-training program.

31. Explain the “principle of arrangement of exercises”. 32. Do squats involve the hamstrings? 33. List five callisthenic exercises. 34. Describe the effects of a high-weight low-rep-maximum weight-training program on

muscle fibre composition. 35. Design an isotonic resistance-training program for a 22-year-old female university

student who simply wants to increase muscle tone and improve endurance. 36. Describe how you would structure a dynamic weight-training program to emphasize

• muscular strength • muscular endurance • muscular hypertrophy • muscular power

37. List two absolute consistent research findings related to resistance training. 38. Define “super-setting” as discussed in study guide unit 4. 39. What type of activity causes high levels of muscle soreness and stiffness that

frequently follows very strenuous exercise (usually occurring 1-2 days after exercise)? 40. Design a sample circuit-training program that includes 15 minutes of aerobic exercise. 41. What does research indicate about the effects of anabolic steroids on muscular

strength and bulk? Explain. 42. Comment on the following statement: “weight training makes a person muscle bound

and inflexible”. 43. When performing heavy weight training why is it important to breathe rhythmically and

not hold your breath? 44. Describe four safety precautions that should be followed in order to protect the lower

back when weight training.

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Unit 5: Oxygen Transport and Cardiorespiratory Conditioning 1. Explain some of the long-term benefits of following an aerobic exercise program. 2. What is the name of the blood vessel that enters the right atrium and carries blood from

the head and arms? 3. What is the name of the large artery by which blood leaves the left ventricle? 4. Differentiate between the pulmonary circulation and the systemic circulation. 5. Differentiate between arteries, capillaries, and veins. 6. Define the terms “cardiac output” and “stroke volume”. What are typical resting

parameters for each of these parameters? 7. What is the skeletal muscle pump? 8. Describe the physical principle involved in the processes of inspiration and expiration. 9. Explain the process that occurs in the alveoli. 10. Describe how minute ventilation changes during exercise of progressively increasing

intensity. Drawing a graph will help in your explanation. 11. What is hemoglobin? 12. Describe the major blood flow changes that occur during exercise. 13. On television you occasionally see professional football players breathing pure oxygen

during their time-out periods. Would you recommend this practice? Explain. 14. Write down the Fick (oxygen transport) equation. 15. What would increase your maximum oxygen uptake the best: a 30-minute slow steady

run or ten 400-metre sprints with 2 minutes recovery in between? Explain your choice. 16. In terms of aerobic training effects, what is the most important factor - training intensity,

duration or frequency? Explain. I asked this question in Unit 2 – but Unit 5 gives more detail as to why intensity is the most important variable.

17. Explain why the ability of the heart to produce a high stroke volume is a prerequisite for good endurance performance.

18. List the most important physiological factors that determine

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˙ V O2 max . 19. Why do males, on average, have higher

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˙ V O2 max values than females? 20. The highest recorded

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˙ V O2 max values are: male 94 ml/kg.min, female 77 ml/kg.min. Both were Nordic skiers. Why does cross-country skiing have the highest values?

21. Describe factors other than

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˙ V O2 max and its components (e.g. stroke volume) that are important determinants of distance running performance.

22. Describe the cardiorespiratory effects of an aerobic training program that are evidenced: at rest, during sub-maximal exercise and during maximal exercise.

23. An individual undergoes four months of aerobic training. Describe the cardiorespiratory effects of this training program you would notice at: a) at rest. (e.g. resting heart rate would be lower) b) during sub-maximal exercise. c) during maximal exercise.

24. In terms of heart rate, stroke volume, cardiac output, oxygen uptake, and endurance time, compare the response of an untrained subject and an endurance athlete to running on a treadmill in an exercise protocol where the speed is progressively increased each minute until the subject is exhausted.

25. What is blood doping? What types of athletes are most likely to use this procedure? Describe the physiological rationale for blood doping.

26. What is erythropoietin? What types of athletes are most likely to use take erythropoietin? Describe the physiological rationale for taking this substance.

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27. Choose an ergogenic aid that is reported to improve aerobic power. It could be one of those mentioned in the lecture notes or a different one. Discuss the claims made and the accuracy of these claims.

28. Why does cigarette smoking have a negative effect on maximum aerobic performance?

29. On the RxEx.Net website aerobic testing section, what information does the “Score” provide you? What would a score of 50 mean?

30. A national level cyclist and a national distance runner may have identical

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˙ V O2 max values, but the runner isn't capable of performing at a national level in a bicycle race and the cyclist isn't capable of performing at a high level in running. Why not? Explain.

17. Define the following terms: •

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(a − v )O2difference •

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˙ V O2 max • Myoglobin

Unit 6: Energy Systems and Implications for Athletic and Sport Training 1. Define the terms aerobic and anaerobic. 2. What is ATP? 3. What is the immediate energy source for muscle contraction? 4. Describe the Principle of Coupled Reactions. 5. What is the most important variable in determining which energy system is being

utilised? Why? 6. Compare and contrast the aerobic and anaerobic breakdown of muscle glycogen.

Include as much detail as possible in your answer. 7. What are mitochondria? 8. Summarise the steps in the oxidation of fat. 9. Briefly describe the role protein plays in exercise metabolism. 10. How can one determine which energy systems predominate in any sport or activity? 11. Search some coaching books, the web or other information sources to find a time-

intensity motion study for a sport other than soccer. What is the predominant energy system of systems used by athletes in these sports? Justify you answer.

12. What are the primary metabolic demands of the following sports? Use the terms high, medium and low to describe the involvement of each energy system. • marathon running • baseball • springboard diving • soccer • volleyball

13. What are the five predominant areas of the energy continuum discussed in lecture? Give the approximate duration of these areas and name one event or sport that relies heavily on this area.

14. Why do we talk about three energy systems but then also discuss numerous areas of the energy continuum?

15. Describe the various processes that are occurring in the body during the first hour of recovery from strenuous exercise.

16. Describe the biochemical changes in skeletal muscle induced by sprint and endurance training.

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17. Describe the various processes that are occurring in the body during the first hour of recovery from strenuous exercise.

18. Define the term "lactate threshold". How would a person's lactate threshold compare before and after a six-month aerobic exercise program? Explain.

19. A national level cyclist and a national distance runner may have identical

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˙ V O2 max values, but the runner isn't capable of performing at a national level in a bicycle race and the cyclist isn't capable of performing at a high level in running. Explain in terms of adaptations to specific muscle fibres rather than systemic changes as both cyclist and runner would have larger stroke volumes for example. This question was asked in Unit 5 questions but you should now be able to add some more detail.

20. What happens to lactate that enters the blood stream? 21. If you got up from your seat and sprinted for 400 meters, what would be the

predominant energy system and the predominant fuel that you would use? Explain. 22. At the end of a 400-meter sprint, your legs would feel heavy and you would generally

feel unpleasant. Explain why? What could you do to help yourself recover more quickly? Explain.

23. Distinguish between muscle fatigue and neural fatigue.

----- Midterm Split ----- Unit 7: Flexibility and Core Conditioning 1. Define both flexibility and stretching. 2. List four benefits of maintaining adequate range of motion (flexibility). 3. What factors contribute to the range of motion of a joint? 4. How can exercise limit flexibility? 5. Compare static and ballistic stretching. Which method is better and why? 6. Discuss the arguments for and against including static stretching in a warm-up routine. 7. Discuss the arguments for and against including ballistic stretching in a warm-up

routine. 8. How do the concepts intensity, duration and frequency apply to stretching programs? 9. Describe a stretching exercise that would be effective at stretching the muscles listed

below. • Sternocleidomastoid • Trapezius • Deltoid (Anterior and Posterior Heads) • Latissimus Dorsi • Pectoralis Major • Triceps • Iliopsoas • Abdominals (rectus abdominus) • Abdominals (internal and external obliques) • Erector Spinae • Gluteus Maximus • Quadriceps • Hamstrings • Tibialis Anterior • Gastrocnemius • Soleus

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10. Briefly explain what is meant by Proprioceptive Neuromuscular Facilitation (PNF) stretching.

11. Describe a flexibility/warm-up exercises that are considered to be potentially dangerous to the knee joint. Explain why the exercise is considered to be potentially harmful to the knee joint.

12. Describe two flexibility/warm-up exercises that are considered to be potentially dangerous to the lower back. Explain why each exercise is considered to be potentially harmful to the lower back.

13. Name the five regions of the spinal column. 14. What percentage of the population in Canada will experience back problems during

their lifetime? 15. List two muscles from the abdominal group and two from the back group (lists in Unit

7). What two sets of muscles are responsible for lateral flexion, and spinal rotation? 16. Discuss the best way to challenge and train your core musculature. 17. Describe the “front plank” exercise. 18. A friend who weight-trains with you always wears a back belt. He argues he has never

been hurt while using it. What would be your response to him? You may have to look at www.ExRx.com to get the information needed for question 9. We discuss these muscle groups and the stretches for them in labs and this information is examinable. Unit 8: High Intensity and Sport Specific Training Methods 1. “The vast majority of our population need not worry about training anaerobically”.

Discuss this statement. 2. Define GPP. 3. Define “over-distance training” and “aerobic interval training”. 4. Very briefly list some training sessions (methods) that you would use to prepare an

athlete for a three-mile running race. 5. What is the SAID principle? 6. Define the term “interval training”. What is the common type of interval training used by

athletes? 7. Describe the biochemical changes in skeletal muscle induced by sprint and endurance

training. 8. Design an interval-training program for a 1500-meter runner. His best 1500-meter race

time is 4.0 minutes. Justify your program design. 9. Describe the five most important variables that must be considered when setting up an

interval-training program. 10. Compare advantages and disadvantages of interval training versus continuous long-

distance training. 11. What does the term “Fartlek” mean? Give an example of a Fartlek training session. 12. List the exercises in a typical circuit-training program. What is the benefit of circuit

training compared to weight-training and steady state aerobic training? 13. What do most people do when they “cross-train”? Why is the training designed by

“CrossFit” different? 14. Briefly explain what we mean by the term the stretch-shortening cycle. What type of

training focuses on eliciting a stretch-shortening cycle? 15. Give an example of a plyometric exercise. 16. Give and example of an Olympic lift or an “Olympic-style” lift.

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17. Briefly explain what the term “periodization” means. 18. How many variations in repetition maximums does Bompa’s periodization model have?

Roughly list these RM’s and the premise behind each phase. 19. Explain three benefits and two disadvantages of exercising in the water. 20. “Nobody can run a 2.5-hour marathon and deadlift 700-lbs”. Discuss this statement in

the context of genetic potential and specialized athletes. 21. A friend asks you “what is the best workout program?” How would you respond? Unit 9: Body Composition and its Relation to Fitness 1. A friend is going to a fitness facility to have her percentage body fat estimated. What

information do you think it would be useful to pass onto her? 2. Define the terms "obesity". 3. What is the difference between essential fat and storage fat? Explain gender

differences in these two factors. 4. Describe the problems with using height-for-weight tables as a technique to determine

“ideal” body composition. 5. What is the BMI of an individual who is 1.8 metres tall and weighs 85 kg? 6. “The BMI is not a measure of body composition.” Explain this statement. 7. What information do skinfold measurements give you? 8. Why is waist girth and/or waist-to-hip ratio a good predictor of potential health

problems? 9. What pattern of fat distribution is a health risk and what fat distribution is not associated

with health risks? Which individuals are more likely to have either of these two types of distributions?

10. DEXA measurements can be quite accurate. Would you advise friends to have a DEXA assessment? Explain your answer.

11. Describe how measurements like the BMI in association with the Cooper test and strength testing could be used to assess body composition.

12. “Body composition is not a component of fitness”. Describe the arguments in favour of this statement and arguments against this statement.

13. Discuss the problems with yo-yo dieting and frequent weight cycling. 14. Briefly discuss the evidence that fitness is more important then weight in terms of

positive health outcomes. Unit 10: Exercise to Improve Body Composition As we move further into the course some questions may require you to use earlier material - to combine many aspects of the course into the design of exercise programs. 1. What is the main reason most people start exercising? What is the problem with this

outcome measure? 2. Discuss the evidence that combining resistance training, aerobic conditioning and diet

is the best policy to produce positive body composition changes. 3. How do endurance training and resistance training help with weight loss? How do they

affect body composition? 4. How can you trim down and yet not loose weight? 5. Explain the energy balance equation.

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6. What is the problem with traditional view of the energy balance equation – namely that it is simply an issue of quantities?

7. What do I mean by this statement in Unit 10: “So there is strong evidence that you cannot simply state that a calorie is a calorie.”?

8. What happens if you regularly eat too many high-glycemic foods? Be sure to discuss the hormonal response to such foods.

9. Why do I argue that the quality of exercise is very important and not simply how many calories you burn during a workout?

10. Explain the set-point theory. 11. How many kilocalories are stored in 1.0 lb. of human adipose tissue? 12. An obese, 300 lb. man goes on a diet and progressive exercise program and over a

period of one year he reduces his body weight to 185 lbs. which represents a "normal" body weight for him. Is he likely to have a difficult time maintaining this body weight of 185 lbs.? Explain.

13. Describe the probably effects of a high force, low repetition weight-training program on the body composition of a 20-year-old male. What would likely happen to his body fat percentage if he gains 3 kg

14. Describe the probably effects of a running program on the body composition of a 30-year-old female. What would likely have happened to her body fat percentage if she loses 3 kg?

15. Design an exercise program for a middle-aged female who is concerned about loosing bone density as she ages. Justify your answer.

16. How do endurance training and resistance training help with weight loss? How do they affect body composition?

17. Describe the advice that you would give to a 26-year-old female who wants to lose 10 lbs. of excess fat.

18. In order to lose 15 pounds of excess fat, a 30 year old, sedentary female decides to decrease her caloric intake to 600 kcal per day. Using only this method, she plans to lose 15.5 lbs. in 5.5 weeks. Is this a weight loss method that you would recommend? Give reasons to justify your answer.

19. A 49-year-old accountant says to you: "When I was young, it seemed that I could eat as much as I wanted without gaining weight. Why does everything that I eat now seem to turn to fat?" Describe the answer that you would give to this person.

20. Define indirect and direct calorimetry. 21. What is the problem with calorie cost tables? 22. Does “slow and steady’ burn more fat? 23. A friend wants you to go to a "fat-burner" exercise class with her. This class has a

fairly low intensity level and you find that you could work at a higher intensity. When you tell your friend this she says that you will not loose as much fat if you work at the higher intensity and that this class is a better option for weight management. Explain what your response to her would be.

24. Would an exercise program that included high intensity interval training be a good choice for weight loss?

25. Does spot reduction work? Explain. 26. A friend tells you "It takes a ridiculous amount of physical activity to lose a pound of fat

so only diet is important in weight loss”. How would you respond to this statement?

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Unit 11: Basic Nutrition 1. What are the three biggest factors related to increased longevity over the last century? 2. What are the predictions regarding longevity in North America over the next two

decades? 3. In Unit 12 I argued that the field of nutrition is a mess in terms of providing the public

with a coherent message. List any 6 reasons of the reasons I gave. No detail required. 4. According to Loren Cordain, what is the “framework” we should use when analyzing

and discussing human nutrition? 5. What is Paleolithic Nutrition? 6. What are the advantages and disadvantages of the Paleo diet? 7. Discus the argument for adopting low-fat diets? Discuss whether you agree or

disagree with these recommendations. 8. What is Hyperinsulinaemia? 9. What is metabolic syndrome? 10. Briefly explain the basic advice contained in the U.S. food pyramid or Canada’s food

guide (knowing the number of servings is not required). 11. Discuss the argument Unit 11 puts forward against Canada’s food guide. 12. In addition to a well-balanced diet what two additional supplements does the research

strongly suggest you take? Hint: one of those supplements could in fact be obtained without oral supplementation.

13. What general guidelines would you recommend to a friend that wants to improve his diet?

14. Write one paragraph that sums up the advice on health eating that was presented in Unit 11. You do not have to agree with the evidence presented in Unit 11 – I am simply asking you to summarize this evidence.

Unit 12: Nutrition for Active Living and Athletes As with many of the questions in the later topics some answers will require you to call on information from previous chapters and lecture notes. 1. Describe two factors that determine the percentage participation of fats versus

carbohydrates in energy metabolism during exercise. 2. Give an example of an athletic event that would severely deplete muscle glycogen. 3. Why are high-carbohydrate diets popular with endurance event athletes? 4. Describe the components of any one of the three carbohydrate loading (glycogen

super-compensation) regimes discussed in Unit 12. 5. What factors determine the use of glycogen by a specific muscle (and muscles fibres

within that muscle), during exercise? 6. Under what conditions might your body consume protein as a fuel for muscular

contraction? 7. Describe the advice that you would give to a marathon runner in regards to the

following dietary procedures. • Consuming high glycemic foods or beverages 30 minutes before the race. • Ingesting glucose during the race.

8. Define reactive hypoglycemia. 9. Define hyperglycemia. 10. When might be a good time to consume high-glycemic foods? 11. List (no detail required) the role of carbohydrates in humans.

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12. Describe the four different roles that carbohydrates play in the body during exercise. 13. List (no detail required) the role of fats in humans. 14. List (no detail required) the role of proteins in humans. 15. Explain how diet can affect athletic performance. Be specific. 16. What differences in macronutrient content (and total energy intake) would you expect

to see between strength/power athletes and endurance athletes? I do not need specific percentages of calories from the macronutrients – discuss general differences between these types of athletes.

17. Less experienced marathon runners may experience a phenomenon called "hitting the wall". This usually happens at approximately 18-22 miles in the race. The runner suddenly starts to feel very fatigued. He is able to carry on, but only at a reduced pace. He may feel that he should be able to go faster, but his legs will not respond. From a physiological standpoint, what has happened to the runner and what could he have done during the race and prior to the race to ensure that he would be unlikely to encounter this problem?

18. Briefly discuss if the average Canadian diet contains enough protein for an endurance athlete? I do not need you to give specific grams of protein per kilogram of body weight information.

19. Briefly discuss if the average Canadian diet contains enough protein for strength/power athlete? I do not need you to give specific grams of protein per kilogram of body weight information.

20. Is it necessary for athletes to ingest vitamin and mineral supplements? Explain. 21. Would you recommend creatine monohydrate supplementation for a strength/power

athlete? Explain you answer. 22. Is caffeine an ergogenic aid? What type of athlete might benefit from caffeine

supplementation? 23. What ration of protein to carbohydrate does the research suggest will boost muscle

glycogen replenishment? 24. What did Unit 12 say about “protein timing”? 25. What is the idea behind intermittent fasting? 26. Briefly discuss how the nutritional requirements of athletes differ from the nutritional

requirements of non-athletes. 27. Compare conduction and convection as methods of heat loss. 28. What is relative humidity? 29. List two physiological mechanisms humans use to cool the body in hot environments

and two processes that they use to maintain body temperature in cold environments. 30. Explain why there is a much greater risk of heat illness in humid weather than in dry

weather. 31. Give a physiological explanation of why it is more difficult to perform strenuous

exercise in the heat than in normal temperature conditions. 32. Describe physiological adaptations to exercise in the heat that occur with repeated

exposures to exercise and thermal stress. 33. Describe two methods that can be used to assess environmental heat stress. 34. If you were a football coach in a warm climate, describe the advice that you would give

to your players regarding drinking guidelines and clothing in order to decrease the probability of heat stress disorders.

35. What would you tell an endurance athlete concerning the intake of fluids (including sugar) before and during competition?

36. Is it necessary to ingest electrolyte replacement drinks during exercise in the heat?

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37. Do you agree or disagree with the following statement: "If you are participating in a vigorous sport in hot weather, you should change your uniform when it becomes wet from sweat." Explain.

38. Define dipsomania. 39. Define hyponatraemia. 40. Is it possible to drink too much during an athletic event? Explain the physiological

reasons for your answer. Unit 13: Stress, Metabolic Syndrome and Active Living 1. Briefly explain the fight-or-flight response. 2. What is the similarity between physical stress and psychological stress? 3. What is eustress? 4. Explain why stress is essential to your health. 5. What is hypothalamic-pituitary-adrenal axis (HPA axis) dysfunction? 6. What is the problem with having chronically elevated levels of cortisol? 7. Give a specific hormonal benefit of getting adequate levels of deep sleep. 8. Describe the physiological mechanisms by which physical activity may reduce the

occurrence or severity of coronary heart disease. 9. Discuss the current state of knowledge regarding exercise and longevity. 10. What are the three components of the “Kin 143 Health Triangle”? 11. Describe how the maintenance of a regular physical activity program may be able to

slow down the negative effects of aging. You may need to look back at a few other topics to answer this question more comprehensively.

12. Is obesity a direct CVD risk factor? By “direct” I mean if everything else was controlled (same exercise routine, same diet, etc.) would obesity be a factor? You’ve read the lecture notes, heard me lecture on the topic and lived in a society that continually tells us obesity is a big problem, so formulate your own considered response to this controversial question.