chapter 10

Question 1

aerobic exersise

Answer 1

3-5 days
150 min/week
brisk walking, running, cycling, swimming, tennis, soccer
60-85% of MHR or RPE of 4

Question 2

muscular exercise

Answer 2

2-3 days
2-3 sets of 8-12 reps
bench press, squat, bicep curl,
70-80% of 1 RM

Question 3

flexibility

Answer 3

2-3 days
to point of tension
2-4 repititions of 8-12 stretches 10-30 sec each

Question 4

heart health zone

Answer 4

50-60% MHR

Question 5

weight management zone

Answer 5

60-70%

Question 6

aerobic zone

Answer 6

70-80%

Question 7

anarobic zone

Answer 7

80%-90%

Question 8

maximal effort zone

Answer 8

90%-100%

Question 9

How Do Muscles Adapt to Physical
Activity?

Answer 9

Overload—resistance applied
* Adapt – muscles adapt to new load and become stronger (hypertrophy)
* Disuse–Atrophy
 Muscle strength vs muscle endurance
 Balance of activity and rest
* Work different muscle groups
* Muscles need rest
o Replenish and adapt

Question 10

sources of ATP

Answer 10

Immediate sources
* Existing ATP in muscle
* Phosphocreatine (helps reform ATP)
 Longer term sources
* Glucose (short and long term)
* Fatty acids (most abundant source
of ATP)
* Amino acids

Question 11

Anaerobic conditions

Answer 11

When the oxygen supply in the muscle is limited
(during high intensity – shorter duration exercise)
* Glucose is not fully broken down (only 2 ATP released)
* Anaerobic glucose breakdown: fastest way to resupply
ATP, other than PCr breakdown
* Provides most energy needed for short bursts of
exercise (30 sec - 2 mins)

Question 12

aerobic conditions

Answer 12

-when plenty of oxygen is present in the muscle (during low to moderate intensity)
-glucose yields maximal ATP (95% - 2-30 ATP)
-makes major energy contribution to activities that last between 2 mins-2 hours

Question 13

glycogen use

Answer 13

-muscle retains glycogen for own use
-depends on duration and intensity of exercise
-glycogen stores are not inexhaustible
-

Question 14

training effect (metabolic adaptations)

Answer 14

-increased ability to store glycogen
-increased fat utilization

Question 15

training effect (muscular and cardiovascular adaptations)

Answer 15

increased mitochondrial density
-increased muscle fiber recruitment
-improved cappillarization
-increased cardiac output

Question 16

training effect (respiratory adaptations)

Answer 16

-increased lung capacity
-enhanced oxygen extraction

Question 17

carbohydrate recommendations

Answer 17

-45-65% of calories
-light intensity: 3-5 g/kg
-moderate intensity: 5-7 g/kg
-prolonged high intensity: 8-12 g/kg

Question 18

what macronutrient postpones fatiigue and maximizes performance?

Answer 18

carbohydrates

Question 19

amount carbohydrates before exercise

Answer 19

-0.45 g/kg 1-2 hour prior or 0.9 g/kg 2-3 hour prior
-low fiber

Question 19

amount carbohydrates during exercise

Answer 19

-30-60 g/hour
-sports drink of 6-8%
-bars, gels
-amount depends on intensity of workout

Question 20

amount carbohydrates after exercise

Answer 20

-2-hour window of rapid glycogen replacement
-0.8-1.2 g/kg/hr for next 5 hour

Question 21

example of pregame meals

Answer 21

high carb, moderate protein, low fiber
-cheerios, milk, muffin, orange juice
-spaghetti, sauce, milk, green beans

Question 22

role of protein:

Answer 22

-protein as fuel should be minimal
-support muscle repair and growth
-emphasize protein as part of recovery
-resistance exercise increases muscle building for at least 24 hours
-protein increases muscle building in combo w/ exercise

Question 23

timing of protein intake

Answer 23

-2 hour post-exercise window (20-30 grams)
-throughout the day (every 3-5 hours)
-0.25-0.3 g/kg

Question 24

endurance protein rec

Answer 24

1.2-1.4 g/kg

Question 25

strength and speed rec

Answer 25

1.2-1.7 g/kg

Question 26

excessive protein intake

Answer 26

-considered excess calories; converted to glucose or fat

Question 27

fats

Answer 27

-unlimited source of energy
-excersise effects fat utilization
-20-35% calories for athletes

Question 28

vitamins and minerals in physical activity

Answer 28

–healthy diet provide adequate
-excess doesn’t enhance performance
-antioxidant benefits?

Question 29

iron in sport

Answer 29

-high foot contact sports may destroy RBC
-sports anemia
-iron deficiency anemia
-

Question 30

amenorrhea

Answer 30

absence of mestration
-low levels estrogen
-estrogen stimulates calcium absorbtion and and bone formation

Question 31

importance of adequate hydration

Answer 31

-delivery system for nutrients to working organs
-sweat and temperature regulation
-cardiac output
-dehydration results in faster depletion of muscle glycogen glycogen stores
-dehydration between 3-5% has resulted in loss of power performnce
-skills events may also be impaired with loss of > 2.8% loss of body mass

Question 32

fluid recommendations for sport

Answer 32

-consume enough fluid to balance weight loss from activity
-afterwords: 2-3 cups/pound sweat lost
-drink generously 24 hours before an event
400-600 ml 2-3 hours before event
during:
- 1 cup every 15-30 mins
- 6-8% CHO solution for 60-90 min events
- Na^+ replacement enhance fluid retention
-bev should be cooler than ambiant temp

Question 33

sodium (Na^+)

Answer 33

-adequate in most ppl
-training increases ability to converse Na^+
-hyponatremia is due to excess fluid consumption
-replacement during excersise usually unesessary
-

Question 34

potassium (K+)

Answer 34

-daily diets high in F/V and dairy provide enough K+
-replacement in exercise unessessary