Ch. 10: Fitness and Sports

Question 1

What are the common benefits of physical activity?

Answer 1

Improved heart health, sleep patterns, and body composition

Question 2

What are the basic characteristics of fitness programs?

Answer 2

FITT (Frequency, intensity, time and type of activity)

Question 3

How can intensity be evaluated?

Answer 3

Through your heart rate

Question 4

What is the maximum heart rate prediction equation?

Answer 4

MHR = 220 - age

Question 5

What is Rating of Perceived Exertion (RPE)?

Answer 5

A scale that indicates your exertion; scale ranges from 6-20

Question 6

What are the energy sources in muscle?

Answer 6

ATP, phosphocreatine, and the macronutrients. These are all converted into ATP.

Question 7

What is phosphocreatine?

Answer 7

It’s a high energy compound that can be used to reform ATP from ADP.

Question 8

How long does phosphocreatine fuel exercise?

Answer 8

Around 15 seconds

Question 9

What exercises primarily use phosphocreatine?

Answer 9

Jumping, lifting, throwing, and sprinting (Prolonged, lower intensity activity)

Question 10

What is anaerobic glycolysis?

Answer 10

The breakdown of glucose or glycogen in the absence of oxygen

Question 11

How long can anaerobic glycolysis fuel exercise?

Answer 11

Around 30 seconds to 2 minutes

Question 12

What exercises primarily use anaerobic glycolysis?

Answer 12

Sprinting and swimming

Question 13

What is aerobic glycolysis?

Answer 13

The breakdown of glucose or glycogen in the presence of oxygen, yielding 2 pyruvate

Question 14

How long can aerobic glycolysis fuel exercise?

Answer 14

Longer than 2 minutes

Question 15

How is muscle glycogen used during exercise?

Answer 15

GLycogen is broken down. In aerobic conditions, you get pyruvate and ATP, which releases energy. Otherwise, you get lactate, which could cause some fatigue.

Question 16

What is fat oxidation?

Answer 16

The usage of fat during low or moderate aerobic activity

Question 17

What exercises primarily use fat oxidation?

Answer 17

It is often used for exercises with low/moderate intensity. It’s used less as we get to more intense activities.

Question 18

How does intensity effect fuel utilization during exercise (carbs and fats)?

Answer 18

When doing lengthy activities at a moderate pace, most of our energy comes from fat. As intensity increases, carb use goes up while fat use decreases.

Question 19

What amount does protein contribute to energy needs?

Answer 19

Only about 5% of general energy needs

Question 20

How does glycogen depletion effect protein contribution to energy?

Answer 20

As glycogen is depleted during endurance exercise, proteins are more heavily utilized. (Up to 15%)

Question 21

What are the different muscle fiber types and what energy system are they associated with?

Answer 21

Type I (aeronbic), type IIA (aerobic and anaerobic), and type IIX (anaerobic)

Question 22

How does the body adapt to exercise?

Answer 22

It can experience hypertropy (enlargement of muscles) or atrophy (loss of muscle size). There can also be increased blood volume and a stronger heart.

Question 23

How are energy recommendations made for athletes?

Answer 23

It is individualized based off of factors such as body size, composition, and physical activity.

Question 24

What are the benefits of carbohydrates regarding exercise?

Answer 24

Voost of glycogen stores, possible increased uptake of protein via insulin spike, and spare muscle protein from being broken down

Question 25

What are the current recommendations for carb intake?

Answer 25

3-5g for low intensity activity, 5-7g for moderate and 6-10 for several hours of activity

Question 26

What is carbohydrate loading?

Answer 26

It’s a nutritional strategy where athletes consume more carbs than usual about a week before an event for better performance.

Question 27

What are the recommendations for lipids?

Answer 27

15-25% should be fats. Limit saturated and trans fats.

Question 28

What are the benefits of protein and exercise?

Answer 28

It boosts the anabolic effects of exercise, as well as better protein synthesis

Question 29

What are the recommendations for protein?

Answer 29

Depending on how much activity you do, it may range from 1.2-2 grams per pound of body weight

Question 30

What are the benefits of adquate hydration? What happens if you don’t stay hydrated?

Answer 30

You stay at good performance when you’re hydrated. Otherwise, you may get heat related illness.

Question 31

What two drinks are good for exercise and recovery?

Answer 31

Sports drinks and milk

Question 32

What is an ergogenic aid?

Answer 32

A substance or product that enhances performance.

Question 33

How does creatine benefit performance?

Answer 33

It increases the rate of phosphocreatine resynthesis, which provides ATP.

Question 34

How does caffeine benefit performance?

Answer 34

It accelerates neural activity

Question 35

How do branched chain amino acids benefit performance?

Answer 35

They contain amino acids that help with protein synthesis. This may delay fatigue.