Chapter 11

Question 1

Whats physical activity and how many b raches it clasifies in

Answer 1

Physical activity voluntary movement of your body and it can be
Occupational work , leisure , sport , exercise , lifestyle

Question 2

What is the indigenous lens to activity

Answer 2

The bedr activity can be gardening , community gardens physical acrivity mental healthy community and relationships

Question 3

Physicala ctivity recommended

Answer 3

150 min moderate per week or 75 vigorous 2 session strength training

Question 4

Benefits phsyical activity

Answer 4

Mental healthy , body , muscle , flexblity ,heslth , social health

Question 5

Fuel usage for physicsl activity

Answer 5

Muscle mysoun uses atp , carb and lipis are preferd use fuel in phsyical activity prtoein for grwoth and tidsue rewpit it depends on ansrobic or aerobic

Question 6

Anerobic metablosim

Answer 6

Moderate intensity without oxygen , long oeriod of time , hear beat ,
Aerobic with oxygen cellular pathway production 30 atp leads carb protein lipid aerobic used

Question 7

Anerobic metabolism

Answer 7

Pathways can without oxygen lead to lactate production and small atp , first coupel minutes anaerbiuc and deliver oxygen to cells and tissues , and the main fuel for it is glucose

Question 8

Fuel use dpeens on intensity snd durstion exercise

Answer 8

The first two minutes anarrbouc
Anerobic goycolosysi atp ctp atp to determine ywo much oxygen to send to which tissue , atp used during first 2 seconds new bond adp to atp

Question 9

Creatien phosphate

Answer 9

In the 3 to 10 seconds creatine phosphate replenish atp transfer high phosphate group to adp , creatine in beef fish by liver kidney produced ,

Question 10

Anerboic glycolosis

Answer 10

Fistf 2 minutes atp creatine phsohate r 10 seconds we need another anarboic anerobic goycologysis short term , glucose puyrivate lactate atp faster than arrboic but less atp , weiggylifiting , body shifts to arrboic when oxygen sufficient

Question 11

Aerobic zone

Answer 11

After 2 minutes , body deliver oxygen good mount , to meetneeds serobic goycolosis lipid metapolism lipid or fat oxidation , proteij minor effect

Question 12

Glucose for the first week to 20 minutes

Answer 12

In the first 2to 20 min aerobic glycolosus blood glucose muscle glycogen ramping up lipid metabliserferd source for the next 20

Question 13

Lipids are preffered after 20

Answer 13

Glucose limited dipp into fiel source aerobci metablism lipids some lipids triglycrides

Question 14

Protein minor fuel activity

Answer 14

Can help aerobic , but not main source wasteful transmaination

Question 15

Fuel intesinty

Answer 15

Low to moderate lipid fuel
High intesnity anerobic whiel aerobic still pccures goucose fuel

Question 16

Nutritional considerations

Answer 16

Carb , protein menergy intake

Question 17

Energy intake

Answer 17

Sufficent energy for fuel activities, if gain weight they should consume energy in excess of eer , if losw weight consume energy at deifcit to eer m maintain weight intake close to eer

Question 18

Energy availability

Answer 18

Energy expenditure -energy intake , low es health issue bone healfhy hypoglycemia earing disirdee ,

Question 19

Carb intake

Answer 19

Carb fuel both aerobicanerobic , muscle use glucose for both tyles carbs usage maximize glycogen storage and performance m higher yield atp per voloume oxygen , maximize exaustion ,

Question 20

Protein intake

Answer 20

Essential growth repair tissues , synthesis muscle first 24hourds 0.8 g to 1.2 to2.o for athletes , eesential aminoacids

Question 21

Lipids

Answer 21

Primary fuel for more thsn 20 minutes , body store lipids , fat restricitonbelow the lower end , biavaibloty impair for fat soulubel vitamins and essential fattyacids

Question 22

Micronutrients and vitamins

Answer 22

Deficiency , vitamin d bone healtt snd calcium votamin d for miscle health ,

Question 23

Iron

Answer 23

Hemoglobin myoglobin transport oxygen , oxygen delivery amenia , athletes higher iron need animal heme better bevause no tannins phyatesoxalates consume with vitamin c recomended , but maybe gateoinestinal disease

Question 24

Antioxidants

Answer 24

Exercise increase free radicals ,free radicals oxidize and damage muscles , impair function , vit c e a senelium zinc sulfur mangansium b , upper limit no performance increase no onverconsume

Question 25

Nutritional before exercise

Answer 25

Carb ,glyogen supercomposition. Fluids

Question 26

carb before exercise

Answer 26

not for a prson that workouts hour or less is not need to do carb , but longr exercises meals contan carb improve performane , 1-4 hours before exeercise , reocmneded ;low fibre loow fat carb

Question 27

glycogen supercompensatio

Answer 27

longer events . marathon , arb loading maximize glycogen storegae and maximize tiredness 10-12 kg body weight carb 1-2 days before and take fluids before workotu 5-7 ml body weight can help

Question 28

during exercise

Answer 28

fluid and elecctrolytes wight yourself and lost 1kg means lost 1 litre water, longer exercise more fluid loss enelctroyltes imbalance heat inlness , sweaing water is needed and electrolytes

Question 29

dehydaation causes

Answer 29

increasy body temp , muscle cramp . decreased performane

Question 30

durign exercise carb

Answer 30

moderate or ow is not needed they have enough blood glucose and musl glycogen adn stored lpid , eating during exercise prmotes gastroinsideal activites mroe than 60 mnutes easily digest carb required 30-60 g and more 90 kg

Question 31

post exercise

Answer 31

priorities are promoting growth and repair msucle replenish lost fluida na electrolyes and refill glycogen storage

Question 32

protein after exercise

Answer 32

in the first 24 hours protien synthesis first 2 horu exercise high protein consuminton maximies protein syntheis , milk based protein easily digets and has water electroyltes and hich lucine

Question 33

carb after exercise

Answer 33

30-40 minutes after glucose tranport ot muscell cellas and glygoen sunthesi increases , post exercise meal whole source carb promote glycogen suthesis refuling high glycemix index maximize glycogen recoveery

Question 34

erogenci aids

Answer 34

creatine , proteinsumplements , caffeine , cannabis hmb ,anabolic steriods , vitamin mineral .

Question 35

creatine .

Answer 35

maximise muscle s=creatine store , fuek anerbic activities enahnce muscle , glycogen synthesis adantage for vegetrians side effect weight gain crams and gastrinestinal cramps

Question 36

proteon sumpplements

Answer 36

oritein owoders , grouped minaocids , enahncy muscle growth repair ,

Question 37

branched aminaocids

Answer 37

lucine , isoleucine m valine , erogenic potential , reduce muscle dmaag , improve muscle suntehsis protein

Question 38

caffeine

Answer 38

psycoactive ddrug imrove performance msucle strentgh ,erobic activities younger males 3-6 m no water wih it , negativ effect , cafffein direutics n=dosent have negative on luid balance

Question 39

hmb

Answer 39

vreakdosn essential aminoaids and lucine , increase protein synthesis , msucl growth ,

Question 40

vitamins minerals

Answer 40

no change overrconsume , deficcinecy

Question 41

anabolic streiods

Answer 41

similar to testrone , msucle mass strenght increase , not recomendd , negative side effects cvd , acne , tndon issues , blood pressure high

Question 42

cannabis

Answer 42

no improvmens side ffect tiredness cjest pain reduces strenth