Excercise

Question 1

the body will adapt to the stresses placed on it.

Answer 1

overload principle

Question 2

endurance exercises such as jogging, swimming or cycling, or any exercise that increases heart rate and requires oxygen in metabolism.

Answer 2

Aerobic excercise

Question 3

an increase in the size of a muscle or organ.

Answer 3

Hypertrophy

Question 4

Benefits of Aerobic excercise

Answer 4

Regular aerobic exercise strengthens the heart muscle, increases stroke volume, decreases the resting heart rate

Question 5

the body’s maximum ability to generate ATP by aerobic metabolism during exercise. Also called VO2 max.

Answer 5

Aerobic capactiy

Question 6

Health Benefits of Excercise

Answer 6

1. In addition to increased flexibility and the ability to easily perform daily activities, benefits of regular exercise include:
	Weight management
	a. Cardiovascular health
	b. Diabetes prevention or management
	c. Bone and joint health
	d. Possible reduction of cancer risk
	e. Psychological health

Question 7

Glucose, fatty acids, and amino acids are completely broken down to form CO2 and H20 and to produce ATP.

Answer 7

Aerobic metabolism: metabolism in the presence of oxygen

Question 8

Each molecule of glucose produces two molecules of ATP.

–Glucose is metabolized in this way when oxygen cannot be supplied quickly enough to the tissues to support aerobic

Answer 8

Anaerobic metabolism: metabolism in the absence of oxygen.

Question 9

Fuel: less than 45min-1hr

Answer 9

Drinking anything other than water is unnecessary

Question 10

Fuel: 45-75min

Answer 10

Put carbohydrate drink into mouth and then spit it out

Question 11

Fuel: 1-2h

Answer 11

Consume carbohydrate and protein drink at a 4:1 ratio

Question 12

Fuel: Without adequate energy athletes will experience:

Answer 12

• Muscle loss
• Reduced performance•Slow recovery
• Disruption of hormonal function (females)
• Increased risk of: illness, fatigue, injury

Question 13

Fuel: Vitamins and minerals requiring special attention from athletes

Answer 13

• B vitamins
• Antioxidant vitamins (e.g., vitamins C and E)
• Iron
• Calcium

Question 14

What is the best type of protein to consume post workout?

Answer 14

High quality milk proteins (whey

Question 15

Sup.

a. compound made naturally in our bodies to supply energy
b. Combines with phosphate to produce phosphocreatine (PC)
c. Energy used to preform (anaerobic):

Answer 15

Creatine

Question 16

Sup.

a. May help preserve muscle in athletes on a low-carbohydrate diet
b. Reduce delayed onset muscle soreness when taken before resistance training
c. Reduced muscle damage from prolonged endurance exercise
d. Similar benefits can also be obtained following consumption of a carbohydrate drink

Answer 16

amino acid supp

Question 17

Sup.

a. Three categories: powders, ready-to-drink shakes, and high-protein bars
b. Reports are conflicting over in they are beneficial
c. May help enhance immune function and protect against muscle breakdown
d. Many people do not need a supplement

Answer 17

Protein supp