Chapter 15

Question 1

Movement resulting from contraction of skeletal muscles

Answer 1

physical activity

Question 2

Physical activities that are usually planned and structured for a purpose

Answer 2

excercise

Question 3

ability to perform moderate to vigorous intensity activities without becoming excessively fatigued

Answer 3

physical fitness

Question 4

minimum activity recommendation and percent of american adults who meet it

Answer 4

150 min per week

fewer than 50% of adults

Question 5

various environmental factors contribute to if an individual meets the activity requirement

Answer 5

location
safety of neighborhood
ability to walk to destinations
availability of parks, trails, fitness centers

Question 6

human made resources, including buildings, roads, parks, supermarkets, restaurants, within a community

Answer 6

built environment

Question 7

adults above 65 activity requirement

Answer 7

a. 150 min per week or 75 vigorous intensity aerobic physical activity
b. muscle strengthening at least 2 days

Question 8

how to determine the intensity of exercise

Answer 8

breathing rate
sweat production
heart rate

Question 9

age related maximum heart rate

Answer 9

220- age

Question 10

target heart rate zone

Answer 10

50 to 70% of an individuals age related max heart rate

Question 11

Measuring heart rate

Answer 11

caratid artery or radial artery

count pulse for 10 seconds, multiply by 6 to determine heart rater for one min.

Question 12

when muscle strengthening, how many excersises should you perform.

Answer 12

8 to 10

Question 13

fuel for intense brief excercise

Answer 13

carbohydrates

Question 14

fuel for longer less intense activity

Answer 14

uses more fat because lungs can supply them with enough oxygen

Question 15

muscle cells rely on three major systems to obtain energy

Answer 15

PCr-ATP system
Lactic acid system
oxygen system

Question 16

why dont PCR-ATP and lactic acid system need oxygen to make ATP

Answer 16

they metabolize glucose

Question 17

PCr-ATP energy system

Answer 17

high energy compound used to reform ATP

muscle cells dont make or store much PCr, so it is useful for short, high intensity activity

Question 18

lactic acid energy system

Answer 18

Muscle cells metabolize glucose to generate more ATP

more than a few seconds of activity (up to 180 seconds)

Question 19

where does the excess lactate go in the lactic acid system

Answer 19

cori cycle in liver converts it to glucose, which returns to muscles thru bloodstream

Question 20

oxygen energy system

Answer 20

metabolize glucose completely to CO2 and H2O

18 times more ATP with oxygen

Question 21

ATP ?

Answer 21

all types of excercise

Question 22

PCr ?

Answer 22

all excercise initially, short bursts

high jump, bench press

Question 23

carbohydrate anaerobic ?

Answer 23

30 sec to 2 min
high intensity
200 yd sprint

Question 24

carbohydrate aerobic ?

Answer 24

2 min to 3 hrs or more
high intensity
swimming, jogging

Question 25

fat ?

Answer 25

at rest low to moderate intensity activities lasting more than a few min 30 min brisk walk

Question 26

protein ?

Answer 26

low amount during all excercise slightly more during endurance exercise

Question 27

maximal oxygen uptake during physical activity

Answer 27

aerobic capacity (VO2 max)

Question 28

the inherited physical characteristics that can affect athletic performance (body size, shape, composition)

Answer 28

genetic endowment

Question 29

male athletes who train or compete aerobically for more than 90 min need at least ______ Cal/kg daily. Female need _____.

Answer 29

50 kcal/kg | 45-50 kcal/kg

Question 30

athletes 1-3 hr of moderate high intensity need ____ g of carbs per kg

Answer 30

6 to 10

Question 31

1-4 hrs before competing, athletes should eat a meal that

Answer 31

1 to 4 g carbs/kg | high carb, low fat, mod protein

Question 32

practic of manipulating physical activity and dietary intake of carbs to increase muscle glycogen stores

Answer 32

carbohydrate loading

Question 33

normal glycogen stores

Answer 33

6 g/kg weight

Question 34

prevent hitting a wall

Answer 34

30 to 60 g of carb per hr of activity

Question 35

carb rich gels for athletes who do endurance

Answer 35

sports gels

Question 36

how to restore glycogen after event

Answer 36

consume 1.0 to 1.2 g of carb/kg body weight every hr for 4-6 hrs

Question 37

muscle cells get fatty acids from what sources

Answer 37

plasma free fatty acids (FFAs) | intramuscular triglycerides

Question 38

plasma FFA used in what type

Answer 38

low to moderate activity

Question 39

fat is what percent of energy

Answer 39

20-35%

Question 40

what type of fats should we eat

Answer 40

monounsaturated | omega-3 fatty acids

Question 41

where do extra amino acids go

Answer 41

converted to fat for storage

Question 42

Amino acids with a unique branched side chain, utilized for muscle cells for energy, delay fatigue, spare muscle glycogen, decrease protein degration

Answer 42

Branched chain amino acids (BCAAs)

Question 43

muscle soreness occuring 1 to 2 days following intense exercise

Answer 43

delayed onset muscle soreness (DOMS)

Question 44

athlete protein intake recommendation

Answer 44

normally 0.8 g/kg | athletes 1.2-2.0 g/kg

Question 45

after exercise consume _____ g/kg of protein within ___ hrs.

Answer 45

0.25-0.30 | 2 hrs

Question 46

whey protein

Answer 46

nutrient dense type of protein found in milk from liquid that forms during cheese production

Question 47

should athletes take antioxidant vitamins

Answer 47

no

Question 48

which vitamins should athletes take that promote red blood cells and oxygen delivery

Answer 48

C and E

Question 49

iron deficiency risk factors

Answer 49

women plant based diet distance runner

Question 50

temporary condition during the early stages of training in endurance athletes, an increase in plasma that results in low hemoglobin

Answer 50

sports anemia

Question 51

disordered eating and low energy intake, resulting in abnormal menstrual cycles and low bone mass

Answer 51

female athlete triad

Question 52

what sport drinks to avoid

Answer 52

sugar content more than 10 percent. can cause intestional discomfort

Question 53

when should u drink sport drink

Answer 53

when last longer than 30 to 60 min of working out

Question 54

drinking to much water

Answer 54

hyponatremia

Question 55

foods, devices, dietary supplements, or drugs used to try to improve physical performance

Answer 55

ergogenic aids

Question 56

drugs that mimic the action of male sex hormone testosterone

Answer 56

anabolic steroids

Question 57

a nitrogen-containing substance found in muscles; can form complex with phosphate to from phosphocreatine

Answer 57

creatine (best for short activities)

Question 58

caffiene

Answer 58

raise levels of fatty acid in blood enhance skeletal and heart muscles to contract increase mental allertness can dampen pain perception

Question 59

highly caffeinated beverages containing a variety of product specific energy blends

Answer 59

energy drinks

Question 60

powdered pure caffiene

Answer 60

ppl who ingest very small amounts of pure caffiene can accidentally overdose

Question 61

NCAA classifies nutritional supplements into three classes

Answer 61

1. permissible 2. impermissible 3. banned

Question 62

permissible supplements

Answer 62

can be provided to student-athletes by athletic department vitamins, minerals, sport drinks, energy bars

Question 63

Impermissible supplements

Answer 63

cannot be provided to the athlete, but may be purchased by the athlete high protein supplements

Question 64

banned supplements

Answer 64

substances that are banned for athletes stimulants and anabolic agents, prescription drugs.