If a fitness topic is in either of the books and was not covered in the lecture and is not mentioned in this study guide, it will not be on the test. It is suggested that students use the glossary in the Williams textbook to learn terminology that is important in this course. In addition to this guide you should use the questions that form the Table of Contents in the Williams textbook as additional study questions.

1. What substances are used to fuel the body during exercise and rest?
2. What factors cause increases in metabolic rate? How much is metabolism raised by each factor?
3. What are the functions of CHO, fats, and protein during exercise and recovery from exercise?
4. What are the functions of protein during and after exercise?
5. What protein recommendations should be followed by people who exercise?
6. What factors influence use of fats (free fatty acids), CHO, and protein for energy production?
7. What factors result in increases in resting metabolism?
8. What recommendations are made for CHO and fat in the diet of individuals who exercise?
9. What are the roles of vitamins and minerals during exercise?
10. What factors influence the use of the lactic acid system during exercise?
11. Compare and contract metabolic rate during rest, exercise, and recovery from exercise.
12. For each of the energy systems (ATP-PC, Lactic Acid, and Oxygen) indicate when each is used during exercise, alternative names for these, and what food substances each can use to provide energy.

This exam has few study questions for the fitness section, but this is the most difficult material. You will need to know scientific terminology, energy pathways, interactions between nutrients and energy pathways, and when the various energy systems are used during a variety of exercise intensities. DO NOT be misled by the short list of questions -- you will need to spend much time studying these concepts.

Energy systems quiz on the web (very basic; you will need to more detail for the exam):

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San José State University

Department of Human Performance

C. L. Christensen

If a fitness topic is in either of the books and was not covered in the lecture and is not mentioned in this study guide, it will not be on the test. It is suggested that students use the glossary in the Williams textbook to learn terminology that is important in this course. In addition to this guide you should use the questions that form the Table of Contents in the Williams textbook as additional study questions.

1. Explain each of the basic training principles (training rules) and general exercise safety rules.
2. Describe the three levels of exercise goals and how much exercise is necessary to achieve each.
3. Describe the three key concepts that overlay all exercise programs.
4. Describe the benefits of fitness: physiological and psychological. List those changes that are measured at rest and during maximum exercise.
5. Describe the components of an exercise session and systems of exercise.
6. How can you reduce your exercise health risks.
7. What are the FITT principles for improving cardiovascular, flexibility, and strength fitness?
8. What physiological changes occur with aerobic, flexibility, and strength training?
9. Give the advantages and disadvantages of the various forms of aerobic exercise and strength training.
10. Describe, in detail, how one should take resting heart rate. What should you not do?
11. Explain why gender is not important in planning an exercise program.
12. Briefly describe proper fitness clothing.
13. What is cardiorespiratory (CR) fitness is and how it can be measured?
14. Why is CR fitness important?
15. Give the general guidelines for aerobic activities.
16. How much activity is needed to improve health?
17. Describe the three types of stretching and give the benefits and drawbacks of each type.
18. What are the possible benefits of increased flexibility?
19. Give guidelines for better and safer stretching.
20. What movements are controversial? What makes these controversial (e.g., hyperextension of lower back may pinch nerves)?
21. What are the objectives of an exercise program to prevent or treat low back pain?
22. What can a person do to help prevent back injury?
23. What five principles should be followed to help prevent injuries?
24. Describe two types of injuries.
25. What is the RICE treatment for an exercise related injury? How is it used to treat injuries?
26. If injured when should you see a doctor?
27. What is meant by overtraining?
28. Describe some symptoms of overtraining and steps you can take to prevent overtraining.

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San José State University

Department of Human Performance

C. L. Christensen

If a fitness topic is in either of the books and was not covered in the lecture and is not mentioned in this study guide, it will not be on the test. It is suggested that students use the glossary in the Williams textbook to learn terminology that is important in this course. In addition to this guide you should use the questions that form the Table of Contents in the Williams textbook as additional study questions.

1. Compare and contrast fast twitch, glycolytic (FTG) and slow twitch, oxidative (STO) muscle fibers.
2. Describe the processes involved in a muscle contraction.
3. What mineral is important in muscle contraction? What it the role of this mineral?
4. What is the cause of delayed onset muscle soreness?
5. What is the valsalva maneuver and how can you avoid it?
6. Compare and contrast appropriate training programs for men and women?
7. Compare and contrast the following strength training methods: isometric, isokinetic, isotonic.
8. Nutritional ergogenic aids: What are they? Why might they work? What risks do they present to the individual? What practices work? What is a placebo?
9. Discuss the factors that affect body temperature.
10. What are the physiological responses to exercise in hot and cold environments? How are these different than those in a neutral environment? What factors affect body temperature?
11. What are the types of heat injury that a person exercising might suffer? Which is more serious?
12. What factors make a person more susceptible to heat stress injury?
13. What are the environmental factors that determine the risk posed by hot and cold environments? How are the Heat Stress Index (or Heat Index) and the Wind Chill Factor used?
14. What a potential problems a person can experience in a cold environment?
15. Give several guidelines for exercising safety in heat, cold, and air pollution.
16. What problems are associated with dehydration? How can you prevent dehydration?
17. Explain what is meant by body composition, how this is measured, and why it is important.
18. Describe the various methods to estimate body composition: how accurate is each? what are the advantages and disadvantages of each?
19. Explain the hazards of excess body weight and/or body fat.
20. Explain what ideal body weight is and how it can be determined.
21. Give the guidelines for weight control (weight loss and gain): general, diet, and exercise. What practices should be avoided?
22. How many calories are in one pound of fat?
23. What is the impact of age, gender, and physical activity on body composition?
24. What physiological changes can be expected as one ages? What exercise guidelines would you give to an elderly person?
25. Give two guidelines children who exercise should follow.
26. Give the guidelines elderly persons who have not been exercising should follow.
27. Explain the relationship between menstruation and exercise.
28. Give exercise guidelines for pregnant women.
29. Describe the actions one might take to help prevent osteoporosis.
30. Describe several means of continuing your exercise program when you travel.
31. What cautions should you follow when starting to exercise after an illness?
32. What steps can one take to manage stress?
33. What is the impact of stress on physiological systems? What medical conditions are affected by stress?
34. What are the theories that explain the effect of aerobic exercise on stress reduction?
35. What is meant by positive addiction?
36. Describe methods that you can use to help you start an exercise program.
37. Give strategies the might help you adhere to (stick to) an exercise program.