11/23

Question 1

What is Fitness?

Answer 1

the ability to perform routines physical activity w/o undue fatigue

Question 2

How Exercise Improves Fitness?

Answer 2

• —Body will adapt to the stresses placed on it

- –Body won’t build mscl unless stress is put on it  protein powder alone will not lead to mscl gain

Question 3

What is aerobic exercise?

Answer 3

—Aerobic exercise: exercise that increases heart rate and requires oxygen in metabolism

Question 4

How does aerobic exercise help the cardiovascular and respiratory systems?

Answer 4

• –Strengthens the heart muscle
• —Increases stroke volume (how much blood can be pushed out of heart w/ each stroke)
• –Decreases the resting heart rate

Question 5

What is hypertrophy?

Answer 5

increase in muscle size and strength due to stress or overload during exercise

Question 6

What is atrophy?

Answer 6

decrease in size and strength of mscl due to lack of use

–when you break a bone

Question 7

Exercise and Weight

Answer 7

• -need a lot more exercise to lose weight than to keep weight off
• -Greater proportion of muscle v fat (energy use)
• Individuals who are physically fit have a greater proportion of lean body tissue than unfit individuals of the same body weight.
• Body composition, lower fat versus non-fat or lean tissue, is an indicator of health and fitness. -

Question 8

Long Term exercise and weight

Answer 8

i. Lower set pt by increasing use of lipid for energy
1. Body now defends a lower weight
ii. **Physical activity is critical for weight management – you will not keep weight off unless you exercise

Question 9

Cardio and Exercise

Answer 9

decrease in blood pressure
reduces the risk of cardiovascular disease as aerobic exercise strengthens the heart muscle.
prevention of recurrence of heart disease

Question 10

Genetics and Exercise

Answer 10

higher HDL bc use of TG for energy

Question 11

Diabetes and Exercise

Answer 11

• **Prevents weight gain which turns on type 2 gene

* **Moves glucose into muscle, even w/ insulin resistance

Question 12

Bones and Exercise

Answer 12

***Weight bearing exercise  strengthens bone, decreases risk of osteoporosis

Question 13

Cancer and Exercise

Answer 13

reduce cancer risk by as much as 40%

Question 14

Psychological and Exercise

Answer 14

Physical activity improves mood, boosts self-esteem, and increase overall well-being.
reduce stress

Question 15

Maximum Heart Rate

Answer 15

An activity is in the aerobic zone if it raises heart rate to 60 to 85% of its maximum.

Question 16

Anaerobic Exercise– short term energy

Answer 16

a. Anaerobic metabolism: absence of oxygen
i. Full capacity at 30 secs after start
ii. Only glucose: end at 2 pyruvates + 2 ATP
iii. Can do when O2 cannot be supplied quickly enough to the tissues to support aerobic metabolism

Question 17

aerobic metabolism

Answer 17

oxygen used—–exercising while able to carry a conversation

i. Full capacity after 2 to 3 mins
ii. Can completely catabolize/break down glucose, fatty acids and amino acids
iii. Slower process but much more energy released  you take advantage of other cycles
1. Glucose = glycolysis
2. Fatty acids = beta oxidation
3. Amino acids = deamination, then to TCA cycle
iv. Electron transport is final pathway: form CO2 and H2O and to produce ATP

Question 18

What happens when you haven’t eaten and you exercise?

Answer 18

You use lipids!!

low insulin levels

insulin blocks hormone sensitive lipase (HSL) at the adipose -training increases fat use for energy (decreases time to beta oxidation) - training increases size and number of mitochondria in muscle (so more oxygen is present)

Question 19

When do you use protein for energy?

Answer 19

you use functional protien…

• —-So using protein for energy is not an advantage (lose skeletal mscl)
  b. End of endurance exercise if insufficient glucose

Question 20

How does exercise intensity effect energy use?

Answer 20

a. High intensity = more glucose (more anaerobic)
b. Lower intensity = enough O2 to muscles so can use both glucose and fatty acids—more aerobic
c. Intensity is individual/relative
d. Training decreases time to use of lipid for energy

Question 21

VO2 max(volume of o2)

Answer 21

a. Maximum volume of O2 consumed per unit time (usually minutes)
b. Varies by individuals
c. Can use to measure intensity
d. Can increase w/ training

Question 22

When does fatigue occur? Why?

Answer 22

a. Occurs at high intensity
b. Depletion of glycogen (glucose)
c. Anaerobic: glycolysis  2 pyruvates + NADH
d. Decrease in NAD (needed for glycolysis to continue)
e. Pyruvate + NADH  lactic acid + NAD
i. **Make lactic acid so glycolysis can continue when there’s no O2