Chapter A

Question 1

Exercise reduce breast cancer risk by

Answer 1

20-80%

Specially in women with BMI

Question 2

First physical Activity guidelines ACSM 1978

Answer 2

15-60 min aerobic activity using large muscle groups 3-5 d/week

Intensity at 50-85% Vo2 max or 60-90% max Hr

Question 3

Physical activity guidelines ASCM 1990

Answer 3

20-60 min moderate to vigorous intensity exercise 3-5 d/week

50-85% Vo2 max or 60-90% max HR

Plus
Resistance training : 1 set 8-12 reps each major muscles 2d/week

Question 4

Physical activity guidelines ASCM and CDC 1995

Answer 4

Every adult 30 min or more of moderate intensity most days of the week.

Goal was recommend a dose of physical activity that was achievable by primary target population : over weight and inactive

Question 5

Physical activity guidelines

By surgeon general 1996

Answer 5

30 min brisk walk
30 min lawn mowing/
15 min run
45 min volleyball

Focus on combining moderate abd vigorous intensity exercise
Focus on contributions made by activities of daily living

Question 6

Problems with 1995/1996 guidelines

Answer 6

No randomized-controlled clinical trials to evaluate the impact on health

Based on indirect evidence only

Question 7

Physical activity guidelines ASCM 1998

Answer 7

20-60 min continuous or intermittent aerobic activity at 90% max Hr or 85% Vo2 max 3-5 d/week
Duration determined by intensity
Resistance training: 1 set 8-100 reps using all major muscle groups 2-3 d/week
Flexibility: stretch major muscles groups 2-3 days /week

Question 8

Physical activity guidelines ASCM NOW

Answer 8

1.role of vigorous exercise explicitly stated
Adults encouraged to do vigorous exercise for 30 min 5d/week
2.Vigorous exercise for 20 min 3 d/week
Combination of moderate and vigorous is advised
Dose response relationship: more is better

Question 9

VO2 max

Answer 9

Maximum volume of oxygen body can consume during intense, whole body exercise while breathing air at sea level

The highest rate of oxygen consumption attainable during maximal or exhaustive exercise

Question 10

VO2 max AKA

Answer 10

Aerobic powers
Aerobic capacity
Maximal oxygen uptake

Question 11

VO2 max depends on

Answer 11

Number of RBC
Number of Mitochondria
Health of your lungs

Question 12

Aerobic training increase

Answer 12

Muscle capillary density
Myoglobin 
Mitochondrial density
Mitochondrial enzymes 
Muscle glycogen and far stores

Question 13

Aerobic training has no effect on

Answer 13

Fiber type
Anaerobic enzymes
Buffering capacity
ATP-PCr enzymes

Question 14

Training shifts lactate threshold to the

Answer 14

Right

Question 15

At athlete must run at a ——pace in order to accumulate the same amount of blood lactate as before training

Answer 15

Faster

Question 16

Anaerobic training increases

Answer 16

ATP-PCr enzymes
Glycolytic enzymes
Buffering capacity

Question 17

Anaerobic training has no effect on

Answer 17

Aerobic enzymes

Question 18

This kind of mutation is associated with gross muscle hypertrophy in a child

Answer 18

Myostatin Mutation

Question 19

You can improve your VO2 max by

Answer 19

Carefully controlled and measure exercise after 6 months

Question 20

This is indirect measure of individual’s maximal capacity to do aerobic work

Answer 20

VO2 max

Question 21

Muscle fibers are dependent on 2 factors for O2 consumption

Answer 21

1. External delivery system
2. Mitochondria

Which of the 2 factors is most important ?
External delivery is the limiting factor

Question 22

Elite sprinters need mostly what kind of fibers

Answer 22

60-80% fast twitch mostly type IIA

Oxidative-gllycolyitc FR

Question 23

Marathon runners need what the of fibers

Answer 23

70-90% slow twitch ( of the fast twitch most is type II a