Chapter 14 Study Guide Flashcards
what does physical activity refer to
any movement of skeletal muscles that requires energy
exercise refers to what
planned physical activities that are repetitive and intended to improve physical fitness
what amount of moderate intensity exercise should adults perform per week
150-300 minutes
what amount of vigorous intensity exercise should adults perform per week
75-150 minutes
how many days should adults include muscle strengthening activities per week?
2 or more days a week
what does FITT stand for
frequency, intensity, time, type
the ACSM recommends including how much moderate intensity aerobic activities
30 minutes per day on 3-5 days per week
ACSM recommends performing flexibility exercises how many times a week
2-3 days
what energy compound is used to resupply ATP
phosphocreatine
glucose can be broken down to a three carbon compound called
pyruvate
when oxygen in the muscle is limited, pyruvate accumulates and is then converted into ____
lactate
what is the advantage of anaerobic glucose breakdown
it is the fastest way to resupply ATP
list two major disadvantages of the anaerobic process
the rate of ATP production cannot be sustained for long periods and the rapid accumulation of lactate increases muscle acidity.
the pH of the muscle is about 7.1, intense activity that relies on anaerobic glucose breakdown can decrease pH of muscle tissue to _____
6.5
aerobic breakdown supplies _________ ATP than the anaerobic process, but it releases the energy more _________
more, slowly
