Chapter 13 - Fitness

Question 0

What is the overload principle?

Answer 0

• adaptation to stress during exercise (i.e. the more you do, the more you are capable of doing)

Question 1

What is the definition of fitness?

Answer 1

• ability to perform routine physical activity w/out undue fatigue

Question 2

What is cardiorespiratory endurance? How can it be increased?

Answer 2

Determines how long you can continue a task

- can be increased by aerobic exercise (increased heart rate & use of oxygen)

Question 3

What effect does regular aerobic exercise have on the body?

Answer 3

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)

Question 4

How can muscle strength & endurance be increased? What are some of the benefits of doing this?

Answer 4

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)

Question 5

What is muscle hypertrophy?

Answer 5

increase in size of skeletal muscle through an increase in size of its component cells

Question 6

What is atrophy?

Answer 6

Loss of muscle

Question 7

What is flexibility? How is it improved?

Answer 7

Range of motion - stretching of ligaments & muscles

- improves w. regular movement

Question 8

How does fitness relate to body composition?

Answer 8

increased fitness –> higher proportion of lean body mass

Question 9

question about graph - fig. 13.6

Answer 9

[insert answer]

Question 10

What are some major health benefits of exercise?

Answer 10

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)

Question 11

Which 2 diseases are most highly attributed to physical inactivity in Canada?

Answer 11

1) Osteoporosis
2) Stroke

followed by…

3) Type-2 diabetes
4) Heart disease
5) Colon cancer
6) Breast cancer
7) Hypertension

Question 12

What percentage of Canadians are considered inactive in Ontario?

Answer 12

~53.7-58.1%

Question 13

What are the Canadian physical activity guidelines for adults 18-64yrs?

Answer 13

• *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

Question 14

What is the difference in heart rate between moderate and vigorous aerobic activity?

Answer 14

• vigorous intensity = 70-85% of max. heart rate

- moderate intensity = 60-69% of max. heart rate

Question 15

What are the Canadian recommendations for strength training?

Answer 15

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

Question 16

What is aerobic metabolism?

Answer 16

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

Question 17

What is anaerobic metabolism?

Answer 17

Metabolism in the absence of oxygen

• conversion of glucose to ATP
• 1 glucose molecule –> 2 ATP

Question 18

Why do breathing & heart rate increase during exercise?

Answer 18

B/c muscles need more energy

- therefore, more oxygen must be delivered to muscles for aerobic metabolism

Question 19

How is instant energy obtained during exercise? How long does it last?

Answer 19

Through stored ATP & creatine phosphate (which can be rapidly converted to ATP)
- lasts 10-15 sec

Question 20

How is short-term energy obtained during exercise?

Answer 20

Comes from anaerobic metabolism after instant energy is not sufficient to deliver enough oxygen for aerobic metabolism
- glucose –> lactic acid

Question 21

What happens with metabolism in intense exercise?

Answer 21

• aerobic metabolism cannot meet oxygen demands
• anaerobic metabolism is the main source of energy
• rapidly depletes glucose & glycogen –> fatigue

Question 22

How is long-term energy obtained during exercise?

Answer 22

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

Question 23

Why can low-intensity exercise continue for longer?

Answer 23

b/c it depends on aerobic metabolism

Question 24

What adaptations does aerobic exercise lead to?

Answer 24

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

Question 25

What should a serious athlete eat before exercise?

Answer 25

1) water

2) high carb diet (60-70%)

Question 26

What should a serious athlete eat during exercise?

Answer 26

1) water
2) carbs (as a drink)
3) replace sodium lost in sweat if exercising for > 1hr

Question 27

What is the difference in composition b/w sports bars intended for use before & after exercise?

Answer 27

[pg. 564, ch. 13.6]

Question 28

What is dehydration?

Answer 28

Decrease in blood volume

[pg. 410]

Question 29

What is hyponatremia?

Answer 29

When replacing just water (not sodium) after intense physical activity, further diluting sodium
- water & sodium are both lost in sweat