Chapter 13 - Fitness Flashcards
What is the overload principle?
- adaptation to stress during exercise (i.e. the more you do, the more you are capable of doing)
What is the definition of fitness?
- ability to perform routine physical activity w/out undue fatigue
What is cardiorespiratory endurance? How can it be increased?
Determines how long you can continue a task
- can be increased by aerobic exercise (increased heart rate & use of oxygen)
What effect does regular aerobic exercise have on the body?
1) decreases resting heart rate
2) increases stroke volume
3) increases aerobic capacity for VO2 Max (max. amount of oxygen that can be consumed by tissue during exercise)
How can muscle strength & endurance be increased? What are some of the benefits of doing this?
By repeatedly using muscles to move against a resisting force (i.e. resistance or strength training)
Benefits:
i) muscle hypertrophy
ii) improve bone density (prevent osteoporosis)
What is muscle hypertrophy?
increase in size of skeletal muscle through an increase in size of its component cells
What is atrophy?
Loss of muscle
What is flexibility? How is it improved?
Range of motion - stretching of ligaments & muscles
- improves w. regular movement
How does fitness relate to body composition?
increased fitness –> higher proportion of lean body mass
question about graph - fig. 13.6
[insert answer]
What are some major health benefits of exercise?
1) Cardiovascular health (lower blood pressure, increase in HDL cholesterol)
2) Diabetes prevention & management (increases insulin sensitivity)
3) Bone & joint health
4) Cancer risk (reduces risk of breast cancer w. lower estrogen levels, and colon cancer)
Which 2 diseases are most highly attributed to physical inactivity in Canada?
1) Osteoporosis
2) Stroke
followed by…
3) Type-2 diabetes
4) Heart disease
5) Colon cancer
6) Breast cancer
7) Hypertension
What percentage of Canadians are considered inactive in Ontario?
~53.7-58.1%
What are the Canadian physical activity guidelines for adults 18-64yrs?
- *at least 150min of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10min or more
- add muscle & bone strengthening activities at least 2x/week
What is the difference in heart rate between moderate and vigorous aerobic activity?
- vigorous intensity = 70-85% of max. heart rate
- moderate intensity = 60-69% of max. heart rate
What are the Canadian recommendations for strength training?
i) cover all major muscle groups
ii) reps of 8-12
iii) muscle should be close to exhaustion
iv) increased weight –> increased strength
v) increase # of reps –> increased endurance
What is aerobic metabolism?
Metabolism in the presence of oxygen
- conversion of (i) glucose, (ii) amino acids, (iii) fatty acids, to carbon dioxide & ATP
- 1 glucose molecule –> 36-38 ATP
What is anaerobic metabolism?
Metabolism in the absence of oxygen
- conversion of glucose to ATP
- 1 glucose molecule –> 2 ATP
Why do breathing & heart rate increase during exercise?
B/c muscles need more energy
- therefore, more oxygen must be delivered to muscles for aerobic metabolism
How is instant energy obtained during exercise? How long does it last?
Through stored ATP & creatine phosphate (which can be rapidly converted to ATP)
- lasts 10-15 sec
How is short-term energy obtained during exercise?
Comes from anaerobic metabolism after instant energy is not sufficient to deliver enough oxygen for aerobic metabolism
- glucose –> lactic acid
What happens with metabolism in intense exercise?
- aerobic metabolism cannot meet oxygen demands
- anaerobic metabolism is the main source of energy
- rapidly depletes glucose & glycogen –> fatigue
How is long-term energy obtained during exercise?
Through aerobic metabolism (after 2-3min of exercise, breathing & heart rate are sufficient to deliver oxygen to muscle)
- glucose, fatty acids (transported from cytoplasm to mitochondria by carnitine), amino acids
Why can low-intensity exercise continue for longer?
b/c it depends on aerobic metabolism
What adaptations does aerobic exercise lead to?
1) increased stroke volume
2) more blood vessels in muscle
3) increased total blood volume
4) increased red blood cells
5) increased ability to store glycogen in muscle
6) increased # & size of mitochondria in muscle
What should a serious athlete eat before exercise?
1) water
2) high carb diet (60-70%)
What should a serious athlete eat during exercise?
1) water
2) carbs (as a drink)
3) replace sodium lost in sweat if exercising for > 1hr
What is the difference in composition b/w sports bars intended for use before & after exercise?
[pg. 564, ch. 13.6]
What is dehydration?
Decrease in blood volume
[pg. 410]
What is hyponatremia?
When replacing just water (not sodium) after intense physical activity, further diluting sodium
- water & sodium are both lost in sweat
