Chapter 5

Question 1

2007-2009

Answer 1

Canadian adults spent 9.5 hours sedentary and kids spent 8.6.

Question 2

cardiorespiratory or endurance

Answer 2

refers to an activity that can be done continuously for several minutes and is a not a short-burst activity such as sprinting.

Question 3

physical activity

Answer 3

regular and continuous movement.

Question 4

exercise

Answer 4

activity performed with a purpose such as preparing for competition or achieving fitness.

Question 5

what is the number one predictor of when you will die?

Answer 5

cardiorespiratory fitness

Question 6

cardiovascular disease (CVD)

Answer 6

occurs when substances are absorbed into blood stream, forming plaque, which reduces blood flow and can break off and block a smaller artery downstream.

Question 7

Why should I care about CVD now?

Answer 7

1. It is the 2nd killer in Canada after cancer. The #1 killer in America.
2. It can begin as early as early teens and progress depending largely on lifestyle choices.
3. most causing factors of CVD can be prevented by modifying lifestyle choices.

Question 8

hypertension

Answer 8

high blood pressure

Question 9

what is a considerable treatment for hypertension?

Answer 9

exercise

Question 10

systolic pressure

Answer 10

pressure in the arteries when the heart muscle is contracting.

Question 11

diastolic

Answer 11

arterial pressure when the heart is relaxing

Question 12

dyslipidemia

Answer 12

abnormal amount of cholesterol

Question 13

LDL-C

Answer 13

bad cholesterol

Question 14

HDL-C

Answer 14

good cholesterol

Question 15

subcutaneous fat

Answer 15

fat stored near the skin

Question 16

visceral fat

Answer 16

fat that is stored around organs

Question 17

insulin

Answer 17

regulated blood sugar levels

Question 18

type 1 diabetes

Answer 18

low production of insulin; highly genetic

Question 19

type 2 diabetes

Answer 19

cells are intolerant to insulin; highly genetic but also affected by lifestyle.

Question 20

How long does improved mood from exercise last?

Answer 20

2-4 hours

Question 21

how are acute effects of exercise measured?

Answer 21

mood questionnaires

Question 22

how are chronic effects of exercise measured?

Answer 22

identifying psychological traits that indicate how someone feels in general so the results are unaffected.

Question 23

What are some mechanisms responsible for effects on mood?

Answer 23

released endorphins or other hormones, increased body temperature, psychosocial mechanisms (distraction, new environment, social interaction, and life activity).

Question 24

“open window” theory

Answer 24

suggests immunosuppression 3 to 72 hours following exercise may allow viruses and bacteria to take hold when one overtrains.

Question 25

Benefits from cardiorespiratory exercise

Answer 25

``` improving longevity fighting heart disease (reducing hypertension, reducing dyslipidemia, reducing obesity, improving insulin resistance, increasing activity) reducing cancer risks improved sleep improved mental health improved cognition enhancing immune function ```

Question 26

Adenosine triphosphate

Answer 26

the energy molecule in the body. Fat, carbs, and protein are converted into ATP. 3 energy systems: ATP-PCr, glycolytic, and oxidative

Question 27

PCr concentrations

Answer 27

allow for big bursts of energy

Question 28

Glycolytic energy system

Answer 28

also called lactic acid system; rapidly produces APT but slower than PCr

Question 29

Oxidative system

Answer 29

can supply endless amount of ATP for long durations but does so more slowly.

Question 30

Cardiorespiratory fitness

Answer 30

the development of the oxidative energy system; the greatest rate of oxygen utilization in one minute.

Question 31

How can you evaluate cardiorespiratory fitness?

Answer 31

Resting heart rate and maximal oxygen consumption tests.

Question 32

FITT

Answer 32

Frequency, intensity, time, type

Question 33

Frequency for exercise gain

Answer 33

3 times a week for 30 minutes on nonconsecutive days

Question 34

How can the intensity of exercise be measured?

Answer 34

Heart rate monitor or rate of perceived exertion (RPE).

Question 35

What type of exercise is most commonly used to achieve cardiorespiratory fitness?

Answer 35

rhythmic endurance-type exercises (running, biking, swimming, elliptical, etc.)