Chapter 10 Fitness and Sports

Question 1

U.S Dept of Health and Human Services: exercise guidelines for healthy Americans

Answer 1

1) minimum 1
50 min. per week of moderate activity or 75 min/ week vigorous, aerobic activity
2) for extensive health benefits> 300 min/ week moderate activity or combo of moderate/ vigorous
3) should include weight strengthening that involve all major muscle groups 2 days or more/ week

Question 2

Plan to achieve physical fitness

Answer 2

1) assess current level of fitness> should speak with doctor before starting exercise program for people with health conditions such as obesity, heart disease, diabetes, hypertension etc.
2) set a goal> should set a long term goal, with smaller, broken down goals into the plan> make them measurable/realistic
3) plan the program> balanced program should include: aerobic, strength training, flexibility

3)

Question 3

FITT principle

Answer 3

frequency, intensity time, time, type of exercise

used by physical activity experts to design a fitness program

Question 4

Aerobic exercise

Answer 4

uses large muscle groups in rhythmic fashion to increase heart rate >aerobic means “with oxygen”

Question 5

How to determine the intensity of aerobic exercise

Answer 5

1) calculating % of age-predicted maximum heart rate (MHR)> subtract age from 220 TIP: aim for 50%-60% MHR at initiation of aerobic exercise

Note: medications can affect heart rate calculations and safe MHR when starting the workout and throughout the workout

2) using rating of perceived exertion scale (RPE) > 0-10 scale> 0=nothing at all, 10= maximal effort, very strong exertion

Question 6

Muscular endurance definition

Answer 6

ability of muscle to preform repeated, submaximal contractions over time without being fatigued

Question 7

Muscular power

Answer 7

combines strength with speed for explosive movements (jumping, throwing ex.)

Question 8

Recommendation time for strength training by the ACSM per week:

Answer 8

2-3 nonconsecutive days/ week

Question 9

Flexibility

Answer 9

ability to move a joint through full range of motion

studies do not clearly support flexibility in preventing injury or muscle soreness> but can improve balance and stability

Question 10

Warm- up benefits

Answer 10

• best to warm up by walking/slow jogging before anticipated activity> allows muscle filaments to slide over one another more easily> increases range of motion, flexibility
• can lower cardiovascular risks for people who arent accustomed to regular exercise

Question 11

Muscle Energy Sources

Answer 11

ATP- main energy source for muscles> used to promote ion pumping, enzyme activity, rapid muscular contraction

ADP- cells break down ADP to make ATP from the energy taken in from food

Question 12

ATP storage and resupply

Answer 12

phosphocreatine- used to resupply ATP> enzyme located in muscle cell that can be activated to split (PCr) into phosphate and creatine> disadvantage: not much made and stored in muscle: athletes usually supplement creatine

Question 13

Limited oxygen supply in muscle causes:

Answer 13

• Glucose can be used for energy to the muscle and is broken down into: pyruvic acid> accumulates and is converted to lactic acid
• fastest way to resupply ATP
• provides most of the energy needed for quick bursts of energy ranging from 30 sec to 2 min

Question 14

2 major disadvantages of anaerobic processes:

Answer 14

high rate of ATP production cannot be sustained for long periods

rapid accumulation of lactic acid increases the acidity of muscle> higher acidity decreases activity of key enzymes in muscle cells

lactic acid build up in muscles are released into the bloodstream> liver can take up some of the lactic acid and resynthesize into glucose > glucose then can re-enter the bloodstream to be used for cell uptake and breakdown

Question 15

Products of aerobic glucose breakdown

Answer 15

water and carbon dioxide

- energy is released more slowly> can sustain for even hours at steady pace

Question 16

Products of anaerobic glucose breakdown

Answer 16

pyruvic acid> further breaks down to lactic acid

- good for providing energy for short, intense bursts> not sustainable for long periods

Question 17

Endurance Athletes Recommendations

Answer 17

Before event- focus on maximizing muscle and liver glycogen stores- used for fuel during event- carb loading for events lasting more than 90min/ shorter events within 24hr period- evidence is shifting to supply of carbs during event

During event- prevent dehydration and glycogen depletion

After event-