Chapter 13

Question 1

Fitness

Answer 1

The ability to perform routine physical activity without undue fatigue

Question 2

Overload principle

Answer 2

The concept that the body will adapt to the stresses placed on it

Question 3

Cardio respiratory system

Answer 3

The circulatory and respiratory systems, which together deliver oxygen and nutrients to cells

Question 4

Aerobic exercise

Answer 4

Endurance exercise such as jogging, swimming, or cycling that increases heart rate and required oxygen in metabolism

Question 5

Stroke volume

Answer 5

The volume of blood pumped by each beat of the heart.

-regular aerobic exercise strengthens the heart muscle and increases stroke volume

Question 6

Resting heart rate

Answer 6

The number of times that the heart beats per minute while a person is at rest
-increased stroke volume decreases this

Question 7

Aerobic capacity or VO2 max

Answer 7

The maximum amount of oxygen that can be consumed by the tissues during exercise. This is also called maximal oxygen consumption
-the better this is the more intense activity you can do

Question 8

Hypertrophy

Atrophy

Answer 8

An increase in the size of a muscle or organ

Wasting or decrease in the size of a muscle or other tissue caused by lack of use

Question 9

Describable level of body fat in men and women

Answer 9

Men-8-19%

Women-21-32%

Question 10

Endorphins

Answer 10

Compounds that cause a natural euphoria and reduce the perception of pain under certain stressful conditions
-exercise release these

Question 11

Canadian physical activity guidelines for ages 18-64

Answer 11

150 min of moderate-vigorous aerobic activity per week in bouts of 10 min or more

Question 12

Maximum heart rate

Answer 12

The maximum number of beats/minute that the heart can attain. It declines with age and can be estimated by subtracting age in years from 220

Question 13

The aerobic zone

Answer 13

Between 60% and 85% of your maximum heart rate

Question 14

Overtraining syndrome

Answer 14

A collection of emotional, behavioural and physical symptoms that occurs in serious athletes when training without sufficient rest persists for weeks to months.

Question 15

Aerobic metabolism

Answer 15

Metabolism in the presence of oxygen. In aerobic metabolism, glucose, fatty acids and amino acids are completely broken down to form carbon dioxide, water and ATP

Question 16

Anaerobic metabolism or anaerobic glycolysis

Answer 16

Metabolism in the absence of oxygen each molecule of glucose generates two molecules of ATP. Glucose is metabolized in this way when the blood cannot deliver oxygen to the tissues quickly enough to support aerobic metabolism

Question 17

Creatine phosphate

Answer 17

A compound found in muscle that can be broken down quickly to make ATP during the first 10-15 seconds of exercise

Question 18

Lactic acid

Answer 18

A compound produced from the breakdown of glucose in the absence of oxygen

Question 19

Which is faster at producing ATP: aerobic or anaerobic metabolism

Answer 19

Anaerobic but aerobic is more efficient

Question 20

Fatigue

Answer 20

The inability to continue an activity at an optimal level

Question 21

Anaerobic threshold or lactate threshold

Answer 21

The exercise intensity at which the reliance on anaerobic metabolism results in the accumulation of lactic acid

Question 22

Sports anemia

Answer 22

Reduced hemoglobin levels that occur as part of a beneficial adaptation to aerobic exercise in which expanded plasma volume dilutes red blood cells

Question 23

Heat-related illnesses

Answer 23

Conditions, including heat cramps, heat exhaustion and heat stroke that can occur to an unfavourable combination of exercise, hydration status and climatic conditions

Question 24

Hypothermia

Answer 24

A condition in which body temperature drops below normal. Hypothermia depresses the central nervous system, resulting in the inability to shiver, sleepiness and eventually coma
-more prone in children as they lose more heat in cold environments because they have a greater surface area per unit of body weight

Question 25

Hyponatremia

Answer 25

Abnormally low concentrations of salt in the blood caused by excessive sweating and only replaces with water

Question 26

Glycogen super compensation or carbohydrate loading

Answer 26

A regimen designed to maximize muscle glycogen stores before an athletic event

Question 27

Ergogenic acid

Answer 27

Anything designed to increase physical work or improve exercise performance

Question 28

Energy needs as an athlete

Answer 28

The source of dietary energy can be as important as the amount of energy!

Based on intensity, duration, frequency, location and characteristics of the exerciser

Question 29

Vitamins and minerals requiring special attention from athletes

Answer 29

• B vitamins = metabolism (water soluble so need lots)
• antioxidant vitamins (C and E)—> oxygen=damage
• iron=anemia
• calcium

Question 30

The general proportion of energy for athletes and healthy individuals should be :

Carbs
Fat
Protein

Answer 30

45-65%
20-35%
10-35% (slightly higher and can be met with foods)

Question 31

Female athlete triad

Answer 31

• restrictive eating pattern
• eating disorders
• amenorrhea (need certain amount of fat to trigger hormones in order to have period)
• bone formation issues

One leads to the next which leads to the next!

Question 32

Fluid needs for everyday and physical activity

Answer 32

• eliminated heat, transports oxygen and nutrients to muscles, removes waste products such as lactic acid from the muscles, ability to dissipate heat depends on hydration levels.
• at rest in a temperate climate, loses about 41/2 cups of water per day through evaporation from skin and lungs

-if heat cannot be lost from the body, body temperature rises and exercise performance as well as health can be jeopardized.

Athletes need to be careful of dehydration and water loss

Question 33

Dehydration

Answer 33

Failure to compensate for fluid losses

As you loss more water, the lower your performance will be

Question 34

Humidex and the risk of heat-related illness

Answer 34

-lots of humidity can lower performance level. 45 or over you should not work

Question 35

Recommended fluid intake during exercise

Answer 35

• before exercise: be well hydrated for 24 hours. Consume 5-10ml/kg of weight of fluids 2-4 hours before exercise
• during exercise: consume water to replace losses from sweating, typically 0.4-0.8 L per hour. For exercise lasting longer than 60 min consume a fluid containing about 6-8% carbohydrate
• after exercise: begin fluid replacement immediately after exercise, and consume 500-750 ml of fluid for each 0.5kg of weight lost

Question 36

What to eat for physical activity

Answer 36

• maximize glycogen storage
• carb loading
• only benefits endurance athletes, not useful for exercise 90 minutes or less

Pre exercise: fluid to maintain hydration and 60-70% carbs 2-3 hours prior to event

During: adequate fluid, 30-60g CHO per hour (after first hour)

After: replenish fluids, electrolytes, glycogen loss, and protein for repair