Chapter 10- Physical Activity

Question 1

What are the benefits of physical activity?

Answer 1

Strengthening bones and joints, improves mental health, reduces stress, fatigue, and pain, improves sleep, improves GI health, increased muscle mass and strength, controls and maintains healthy weight, increased cardiovascular function, disease resistance

Question 2

What are the components of physical fitness?

Answer 2

Cardiorespiratory, musculoskeletal, flexibility, balance, speed

Question 3

What are the guidelines for children?

Answer 3

60 minutes per day

Question 4

What are the guidelines for adults?

Answer 4

150-300 moderate per week, or 75-150 vigorous

Question 5

What are the guidelines for the elderly?

Answer 5

Same as adults as well as balance exercises

Question 6

How does the body derive energy at rest?

Answer 6

First fat, then glucose, then amino acids

Question 7

How does the body derive energy at the start of activity?

Answer 7

Glucose, then creatine phosphate, then amino acids and fat

Question 8

How does the body derive energy when you continue activity?

Answer 8

First fat, then glucose, then amino acids

Question 9

What is aerobic metabolism?

Answer 9

With oxygen

Question 10

What anerobic metabolism?

Answer 10

no oxygen

Question 11

Which type of metabolism creates the most energy?

Answer 11

Aerobic

Question 12

Which type of metabolism is only created from carbs?

Answer 12

Anerobic

Question 13

What are the recommendations for protein for athletes?

Answer 13

Myplate recommendations are enough

Question 14

How much carbs should you take per hour after 1-2.5hrs?

Answer 14

30-60g

Question 15

How much carbs should you consume if you exercise for 2.5+hrs?

Answer 15

up to 90g per hour

Question 16

When should you consume sports drinks?

Answer 16

If you exercise for a long period of time, usually 1 or more hours

Question 17

What is maximal muscle building recommendation for protein?

Answer 17

20g at a time spaced throughout the day

Question 18

When should you replenish your carbs after exercise?

Answer 18

within 2 hours

Question 19

When are you most likely to access protein as a fuel for exercise?

Answer 19

during a longer duration exercise

Question 20

What does training do to your use of protein during exercise?

Answer 20

The more training, the less protein is used

Question 21

How much protein should you consume after exercise?

Answer 21

Usually 10-15g

Question 22

What kind of exercise uses fats and carbs?

Answer 22

Aerobic

Question 23

Higher intensity uses mostly what as fuel?

Answer 23

carbs

Question 24

Lower intensity uses mostly what for fuel?

Answer 24

fats

Question 25

What does training do to your use of fats during exercise?

Answer 25

The more training, the better the use of fats

Question 26

What is iron important for?

Answer 26

oxygen transport and the lungs

Question 27

Who is at risk for iron deficiency?

Answer 27

Physically active young women

Question 28

What is sports anemia?

Answer 28

plasma increases, make RBC count appear low

Question 29

Do athletes need supplements?

Answer 29

No, well nourished athletes don’t need them

Question 30

What are your fluid needs before exercise?

Answer 30

24hrs before drink freely, 4 hours before drink 1-2 cups

Question 31

What are your fluid needs during exercise?

Answer 31

over 30 mins of exercise requires fluids, more for longer events and hot conditions

Question 32

What are the fluid recommendations after exercise?

Answer 32

2-3 cups per pound lost from exercise

Question 33

What is the recommendation for pregame meals?

Answer 33

High in carbs, low in fat and fiber, moderate in protein