exercise and nutrition

Question 1

what is exercise ?

Answer 1

physical activity to maintain or improve fitness

burns calories [ increases energy expenditure

either aerobic or anaerobic

physical and mental benefits

Question 2

what is aerobic exercise ?

Answer 2

exercise with oxygen

provides cardiovasular conditioning

increases heart rate and rate of breathing

Question 3

what does aerobic exercise do to risk of heart disease ?

Answer 3

decreases risk

Question 4

what is anaerobic exercise ?

Answer 4

exercise without oxygen

higher intensity than aerobic

uses glucose stores for energy

Question 5

what effect does anaerobic have on muscle mass?

Answer 5

increases it and helps maintain healthy metabolism

Question 6

what are some of the physiological benefits of exercise ?

Answer 6

strengthens immune system
reduce fatigue
lose weight
improve strength and mobility

Question 7

what are some of the mental benefits of exercise?

Answer 7

reduce stress [ catharsis ]
improves mood
lower risk of depression
improves sleep

Question 8

what is the impact of exercise on Muscular skeletal system ?

Answer 8

improvement in bone density and muscular strength

aid joint lubrication and nourishment

helps reduce joint pain and stiffness

Question 9

what are the two types of muscular hypertrophy ?

Answer 9

myofibrillar

sacroplasmic

Question 10

what is myofibrillar muscular hypertrophy ?

Answer 10

growth of muscle contractile protein [ actin and myosin ]

Question 11

what is sarcoplasmic muscular hypertrophy ?

Answer 11

increase muscle glycogen storage

Question 12

what is muscular hypertrophy ?

Answer 12

growth / increase in size of skeletal muscle

Question 13

how does muscle increase in size ?

Answer 13

Mechanical damage – lifting weights results in structural damage to muscles which initiates a repair response in the body – leads to an increase in muscle size

Question 14

what food groups are macronutrients ?

Answer 14

carbohydrates , fats , protein

Question 15

what food groups are micronutrients ?

Answer 15

vitamins , minerals

Question 16

what is macro nutrients ?

Answer 16

required by body in large amounts

bulk of diet

supplies energy and numerous essential nutrients

carbs - 4 kcal per g
protein - 4 kcal per g
fats - 9 kcal per g

Question 17

what is role of carbohydrates ?

Answer 17

is to provide energy

broken into glucose and other monosaccharides

stored carbs as glycogen in muscles and liver

Question 18

what is role of protein ?

Answer 18

building blocks of the body

broken into peptides and amino acids

tissue maintenance, function and growth

allows for muscle growth and repair

Question 19

what is role of fats ?

Answer 19

essential for tissue growth and hormone production

broken into fatty acids and glycerol

helps with synthesis of vitamin D and steriod hormones

Question 20

what are the two types of unsaturated fats ?

Answer 20

monounsaturated - provides essential fatty acids

polyunsaturated - may help reduce risk of heart disease

Question 21

what are micronutrients ?

Answer 21

required by the body in small amounts

help protect against disease

vitamins and minerals

Question 22

are vitamin B and C fat or water soluble?

Answer 22

water

Question 23

are vitamin A , D , E and K fat or water soluble?

Answer 23

Fat

Question 24

why does the body need calcium?

Answer 24

essential for bone and teeth development

Question 25

why does the body need iron?

Answer 25

major component of haemoglobin , helps with transport and release of oxygen