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EXSC 463 FINAL EXAM MAJOR CONTENT QUESTIONS WITH 100% CORRECT!!
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EXSC 463 FINAL EXAM MAJOR CONTENT QUESTIONS WITH 100% CORRECT!!
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EXSC 463 FINAL EXAMMAJOR CONTENT
QUESTIONS WITH
100% CORRECT!!
EXSC 463
Evatee 10/16/24 EXSC 463
,EXSC 463 FINAL EXAM MAJOR CONTENT
QUESTIONS WITH 100% CORRECT!!
Why is chocolate milk promoted as a recovery drink? Answer - replaces water
lost
high CHO & protein content
protein factor MOST important b/c it can help increase the uptake of sugar into
muscles by increasing the insulin response to food consumed during recovery
What are the differences between a sports drink consumed during exercise and
a recovery drink consumed following exercise? Answer - sports drinks during
exercise = meant to encourage drinking & help maintain normal hydration
sports drink = restores muscle glycogen & fluids
recovery drink = stimulates glycogenesis in the muscle; should begin w/in 30
minutes of stopping exercise
What type of beverage can be consumed following exercise? Answer - sports
drinks for recovering glycogen in liver & muscle glycogen
water = consume 100-150% amount of water lost during exercise (16-24 fl oz
per pound of weight loss)
Describe the after-exercise carbohydrate consumption recommendations when
replenishment of muscle glycogen is important. Answer - first 30 mins =
consume 1.0-1.5g CHO/kg body weight
within 2 hours eat 150-200g CHO
repeat every 2 hours for the next 4-6 hours
**complete replacement can take up to ~24 hours
,John weighs himself after a 60-minute jog and finds that he lost 2 pounds even
though he drank 1 liter of water during his jog. How much fluid should he drink
now that he is done exercising? Answer - 2.12lb = 1 kg
2.12 * 2 = 4.24kg lost
4.24kg
+1.0 L
= 5.25L/hr???
When would you recommend a carbohydrate mouthwash during exercise?
Answer - high intensity exercise durations of less than 60 minutes
How does a carbohydrate mouth wash help in maintaining performance?
Answer - CNS response; receptors in the oral cavity provide afferent signals to
the higher brain centers to modify motor output/motivation
Describe the fluid consumption guidelines for different durations of exercise.
Answer - <1 hr = water is sufficient
1-2 hrs = 30g of CHO per hr in 4-8% CHO sports drink
2-3 hrs = 60g of CHO per hr
2.5 or greater = 90g of CHO per hr
Bill's exercise program includes a 45-60-minute jog, four days per week. His
training journal indicates that his typical pre-exercise body mass is 80 kg and
his post-exercise body mass is 78.5 kg. He does not drink fluids while jogging
because he does not like to carry water bottles. Would you recommend that he
consume fluids during his typical exercise sessions? Explain. Answer - 80kg -
78.5kg = 1.5kg lost
, 1.5/80kg = 0.0188 * 100% = 1.88% pre-exercise body weight lost
He does not need to consume fluids during his typical exercise b/c he has
maintained his body weight w/in -2% of the pre-exercise body weight
Calculate Energy Availability Answer - EA = Energy Intake - Energy Expended
1. figure out the mass of athlete & percent body fat
(i.e. 75 kg @ 20% body fat)
Given: Training Volume = 1200 kcal/d
Dietary intake = 2800 kcal/d
Fat mass: 75 * 20% = 15kg
Fat Free Mass: 75 * 80% = 55 kg
EA = 2800-1200 = 1600 kcal
When is it necessary to consume CHO during exercise? Answer - at higher
durations of exercise (i.e. an hour or more)
When is it appropriate to consume CHO during exercise? Answer - 30-90g
CHO/hr using 4-8% CHO
Karen determines from her training logs that the volume of fluid that she
should be consuming during exercise is 1.25L/hr. If she consumes a 6% sports
drink, how many grams of carbohydrate will she be consuming per hour?
Answer - 1.25L/hr
6% of 240 mL = 14.4g of CHO
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