Chapter 11

Question 1

Fitness Basics

Answer 1

Physical activity includes all energy-expending movement, while exercise is structured physical activity.
Benefits are reduced disease risk, better body composition, mental well-being, immune health, improved health

Question 2

Fitness Programs

Answer 2

Incorporate aerobic exercise, resistance training, and stretching.
Tailored to individual needs and should be consistent and enjoyable

Question 3

Nutrition and Energy

Answer 3

Carbs are key for high-intensity exercise; fats for low-intensity, long duration. Proteins are essential for muscle recovery and repair

Question 4

Key Recommendations

Answer 4

Carb loading for endurance events. Post-exercise meals should balance carbs, protein, and fats. Hydration is crucial; water and sports drinks help maintain balance during and after exercise

Question 5

Micronutrient Importance

Answer 5

Calcium, Vitamin D, magnesium, and iron are critical for bone health, energy production, and muscle function

Question 6

Ergogenic Aids

Answer 6

Creatine, caffeine, anabolic steroids, growth hormone, erythropoietin, sports supplements. Each has varying risks, effects, and ethical considerations

Question 7

The FITT Principle

Answer 7

Frequency: How often physical activity is performed
Intensity: The difficulty level of the activity
Time: Duration of the activity
Type: The kind of activity

Question 8

Vitamin D and Calcium

Answer 8

Essential for bone health and muscle contraction

Question 9

Iron

Answer 9

Prevents anemia and supports oxygen transport, particularly important for female athletes and endurance sports

Question 10

Magnesium

Answer 10

Support energy metabolism and muscle function; deficiency can lead to cramps and weakness

Question 11

Creatine

Answer 11

Supports high-intensity, short duration activities; increases muscle mass with minimal side effects

Question 12

Caffeine

Answer 12

Improves endurance by mobilizing fat stores for energy and reducing fatigue perception; banned in high doses by some sports orgs

Question 13

Anabolic Steroids

Answer 13

Mimic testosterone to boost muscle mass but have significant health risks

Question 14

Growth Hormone

Answer 14

Increases muscle mass and fat metabolism but may impair athletic performance and has health risks

Question 15

Erythropoietin (EPO)

Answer 15

Enhances red blood cell production for endurance but poses severe cardiovascular risks