Ch. 12 Flashcards
describe exercise
leisure physical activity that is purposeful, planned, and structured
what is not a physiological effect of regular physical activity
decreases high-density lipoprotein cholesterol
approximately _____ of americans report that they do not engage in any leisure time activity
25 percent
the institute of medicine recommends a minimum of _____ minutes of physical activity each day for adults
60
physical activity not related to a person’s occupation is defined as _____
leisure time physical activity
the top of the physical activity pyramid emphasizes activities that _____
we should do less of such as watching tv
marco wants to improve his cardiorespritory fitness. what type of activity would help him achieve his goal
aerobics class three times a week
what is meant by the overload principle
improving fitness by placing extra physical demand on the body
after completing an exercise session, adequate hydration in an athlete is best determined by _____
urine that is light yellow in color
to achieve cardiorespiratory fitness, you should train more than _____ days a week
2
the FIT principle is _____
the principle that a good physical fitness program should be based on frequency, intensity, and time.
what is traditionally used to evaluate the level of intensity of aerobic activity
heart rate
to achieve moderate intensity physical activity, the centers for disease control and prevention reccomends a target heart rate of 50 to _____ percent of an individuals maximal heart rate
70
what type of exercise would creatine phosphate (CP) be an important source of energy
sprinting in the 100 meter race
during exercise what sources are used by the body for glucose
glycogen stored in skeletal muscles
the primary end product of glycolysis is
pyruvic acid
the amount of ATP that can be produced in glycolysis can maintain eercise for no more than _____ minutes
3
when oxygen is scarce, cellular pyruvic acid will be converted to _____
lactic acid
what is false concerning aerobic metabolism
it leads to muscle fatigue
what is not true about cool-down exercise after an exercise session
helps digestion later on
fatty acid molecules provide much of the energy for
long term activity such as walking
what best describes how ATP provides energy to the body’s cells
energy is releasedwhen a phosphate group is cleaved from the ATP molecule
the major fuel source used by the working muscle during long duration physical activity is
fatty acids
what is not a reason fat becomes an energy source for trained athletes
replaces carbohydrates as an energy source dduring prolonged, intense training
where in the body do we find the greatest torage of potential energy
body fat
at rest, the bodys fuel source is primarily
fat
our bodies store glycogen at the highest rate _____ hours after exercise
24
When would carbohydrate loading not be beneficial
weightlifting
what is not a side effect of carbohydrate loading
improved performance
what best dexcribes dr. barry sears the zone diet
high-protein diet designed for competitive athletes
in physical activity lasting less than 1 hour, the ost appropriate fluid replacement is _____
plain water
what ergogenic aid has been banned in the US
gamma-hydroxybutyric acid GHB
what is the cause of sports anemia
increased plasma volume due to training
some athletes believe that caffeine can enhance athletic performance because it has been sow to
increase the use of fatty acids as a fuel source
why are the B vitamins especially important to an athlete
the B vitamins are directly involved in energy metabolism
