Exam 4 Fitness, Physical Performance and Ergogenic Acids

Question 1

Components of fitness

Answer 1

Cardiorespiratory endurance, muscle strength and endurance, flexibility and the proportion of your body that is lean tissue VS fat

Question 2

Identify metabolic changes in muscles and the cardiovascular system with increased conditioning

Answer 2

Muscles: enhances your ability to continue repetitive muscle activity
Cardiovascular system: strengths heart muscles and increases the amount of blood pumped with each heartbeat. This decreases resting heart rate. Also increases the ability of your muscles to use oxygen and to produce ATP.

Question 3

What is VO2 Max and how is it used to assess fitness

Answer 3

Yours body’s maximum ability to generate ATP using aerobic metabolism. The greater your VO2 the more intense activity you can perform before lack of oxygen effects your performance

Question 4

Can you be fit with a BMI above 25

Answer 4

Yes because a high BMI can be caused by a large amount of muscle

Question 5

What are the Dietary Guidelines for Physical Activity

Answer 5

At least 150 minutes of moderate activity or 75 minutes of vigorous-intensity aerobic activity each week or an equivalent combination of both

Question 6

What level of physical activity is needed to reduce one’s risk for chronic diseases, such as heart disease

Answer 6

about 150 minutes a week

Question 7

What level of physical activity is recommended to avoid unhealthy weight gain with age

Answer 7

300 minutes a week

Question 8

ATP-creatine phosphate

Answer 8

a compound that is stored in the muscles and can be quickly converted to ADP( short term)

Question 9

anaerobic energy creation

Answer 9

muscle glycogen and blood glucose break down into glucose that can be used for anaerobic and aerobic creation

Question 10

Aerobic energy creation

Answer 10

amino acids from protein and fatty acids in adipose tissue and triglycerides in muscle

Question 11

0-3 second activity

Answer 11

High ATP and low ana and aerobic

Question 12

10-12 sec activity

Answer 12

high ATP and low ana and aerobic

Question 13

4-6 mins

Answer 13

low ATP and high ana and aerobic

Question 14

Can glucose and fat be used in anaerobic energy creation

Answer 14

glucose yes but fat no

Question 15

Can glucose and fat be used in aerobic energy creation

Answer 15

yes

Question 16

Identify factors influencing total amount of energy and distribution of the different types of fuel used during activity

Answer 16

Depends on intensity, duration and frequency of the activity and the weight of the exerciser

Question 17

If I eat more carbohydrates, my body will increase the percent of carbohydrates burned for energy

Answer 17

false

Question 18

Dehydration of greater than ___ of body weight has been shown to reduce aerobic exercise performance

Answer 18

1-2%

Question 19

Identify factors influencing the amount and type of fluid needed

Answer 19

Events that are less than 1 hour, water is the only fluid needed.
More than 1 hour sports drinks or other beverages containing a small amount of carbohydrates and electrolytes

Question 20

What benefits can sports drinks provide

Answer 20

Carbs in drink is source of glucose for the muscle. sodium helps prevent hyponatremia and enhances intestinal absorption of water and glucose and stimulates thirst

Question 21

What are dietary recommendations for carbohydrate and protein intakes for body builders versus endurance

Answer 21

Body builder: 5g carbs, 1.2-1.7 g protein

Endurance athlete: 10g carbs, 1.2-1.4 g protein

Question 22

If protein is not a significant source of energy during exercise, why do endurance athletes have a higher need for it

Answer 22

To meet the carbohydrate need while they’re running or doing that exercise

Question 23

ergogenic

Answer 23

Intended to enhance physical performance, stamina or recovery. An overall healthy diet, sports drinks

Question 24

Carbohydrate loading

Answer 24

Speeds removal of lactate from cells, improved performance strenuous activity (2-10 mins). Consume 200-300 mg bicarbonate/kg body weight in 1L of water, 1-2 hours before exercise

Question 25

What, if any, advantages do sports drinks, such as Gatorade, provide over water or soft drinks

Answer 25

Can supply energy and ensure hydration durning an athletic event

Question 26

Creatine

Answer 26

A compound that is found naturally in muscle. Useful for intermittent high-intensity exercise. It enhances adaptions to training

Question 27

What type, if any, athletes might benefit from taking baking soda? Why

Answer 27

The short duration athletes, anaerobic, trying to neutralize lactic acid

Question 28

Vitamin and mineral supplements enhance athletic performance and supply a boost of energy

Answer 28

false