A high-intensity interval training (HIIT) workout is characterized by (a) work rates that are performed at near maximal performance levels, (b) using recovery intervals that are NOT shorter than the work interval, and (c) generally do not expend a significant number of calories over the duration of the entire workout.

1. True
2. False

Which of the following events would generally demonstrate the smallest EPOC?

1. Completing a 30-minute resistance training workout consisting of 4-to-5 sets of heavy squats, deadlifts and Olympic lifts.
2. Completing a 30-minute body-weight circuit (e.g., push-ups, jumping jacks, crunches) with little-to-no recovery intervals between the individual exercise stations
3. Completing a 30-minute aerobic interval-type cycling class using RPEs between a 5-arnd-6 out-of-10 intensity with 2-min recovery intervals after each 4-min work interval.
4. Completing a 30-minute treadmill run around VT2 with anaerobic intervals following a 1-to-2 work-to recovery ratio.

Based on the following information, who would burn more calories from fat? Explain your reasoning

- Erich exercising for 30-minutes at VO2 of 3.6 L/ min with a 48% contribution from fats. (...3.6 L/min * 5* 30= 585* .48= 339.3 calories.)

- Dawn exercising for 45-minutes at a VO2 of 2.6 L/min with a 54% contribution from fats. (..2.6 L/min *5 *45=585* .54=315.9..)

1. Dawn who would burn approximately 316 kcals from fat.
2. Erich who would burn approximately 223 kcals from fat.
3. Dawn who would burn approximately 302 kcals from fat.
4. Erich who would burn approximately 259 kcals from fat.

Dillon weighs 195 lbs. (88.6 Kg) and achieved a VO2max score of 3.8 L / min on his maximal treadmill test. Jessica weighs 145 lbs. (65.9 Kg) and achieved a VO2max score of 2.9 L / min on her maximal treadmill. She is the more fit of the two individuals.

1. true
2. false

Which training zone from the model discussed in class is MOST optimal for improving an individuals capacity for burning greater quantities (i.e., contributions) of fat?

1. Zone 2 targeting aerobic efficiency.
2. Zone 3 targeting aerobic capacity.
3. Zone 1 targeting anaerobic base.
4. Zone 4 targeting anaerobic power.

If Sandra, who weighs 158 lbs. (71.8 Kg), is part of an ENS 304 laboratory study examining caloric expenditure and averages an oxygen consumption rate of 38.4 mL/Kg/min over her 30-minute work interval, how many calories did she expend? Show calculations.

1. Approximately 489 calories.
2. Approximately 464 calories.
3. Approximately 437 calories.
4. Approximately 414 calories.

Which of the following has the slowest rate of energy production?

1. Mitochondrial metabolism of free fatty acids.
2. Mitochondrial metabolism of carbohydrates.
3. Breakdown of ATP and creatine phosphate.
4. Generating pyruvate from glucose or glycogen.