Exercise Physiology topics

Question 1

Five components of a fat-loss diet

Answer 1

1) Exercise
2) Good nutrition (a wide variety)
3) Negative caloric load
4) Practical and adaptable for life
5) A gradual weight loss

Question 2

How much weight should you lose per week?

Answer 2

1-2lbs. 1 lb is best.

Question 3

How much heavier is muscle than fat?

Answer 3

Muscle is 50% heavier than fat

Question 4

Types of fat

Answer 4

Saturated: Solid at room temperature
Unsaturated: liquid at room temperature (best)

Question 5

How long does it take a muscle to recover from being totally exhausted?

Answer 5

48 hours

Question 6

Define Calorie

Answer 6

A unit of energy–the amount of energy required to raise one gram of water one degree

Question 7

Define the overload principle

Answer 7

You must do more than you are accustomed to doing if you want to improve

Question 8

What is the difference between exercise and physical activity?

Answer 8

Exercise is something you do with the sole intention of improving your body
Physical activity is any body movement

Question 9

What must happen for exercise to be good for you (3)?

Answer 9

1) Overload
2) Recover (sleep)
3) Good nutrition

Question 10

How is body composition measured (3)?

Answer 10

1) Hydrostatic weighing (underwater)
2) Skinfold measurements
3) Electrical impedance (fat is a poor conductor of electricity)

Question 11

Define detraining

Answer 11

How soon your body loses the benefits of exercise

Question 12

How long does it take cardio to detrain?

Answer 12

48 hours to begin to lose the benefits

Question 13

How long does it take weight training to detrain?

Answer 13

2 weeks

Question 14

How often should you do cardio and weight training?

Answer 14

3 times a week cardio and 2 times a week weight training

Question 15

Define Undertraining

Answer 15

Minor physiological adaptations

Question 16

Define Acute Training

Answer 16

Positive physiological adaptations

Question 17

Define Overreaching

Answer 17

Optimal physiological adaptations

Question 18

Define Overtraining

Answer 18

Physiological maladaptations and performance decrements

Question 19

In which training area(s) do you improve?

Answer 19

Acute and Overreaching

Question 20

Why is it more difficult to exercise at higher altitudes?

Answer 20

1) because there is less oxygen and

2) because there is less atmospheric pressure, so the oxygen doesn’t diffuse as well

Question 21

Is it safer to exercise in extreme heat or extreme cold?

Answer 21

Cold is safer

Question 22

Three illnesses brought on by heat

Answer 22

Heat exhaustion
Heat cramps
Heatstroke (worst)

Question 23

Adaptations to resistance training (5)

Answer 23

Muscles strengthen
Muscles get larger
Ligaments get stronger
Tendons get stronger
Bones get stronger

Question 24

Define Acute

Answer 24

Immediate and short term

Question 25

Define Chronic

Answer 25

Long term

Question 26

Cardio response to acute exercise

Answer 26

Heart speeds up

Question 27

Chronic response to cardio training

Answer 27

heart slows down, gets stronger, cells become more efficient

Question 28

Define Aerobic

Answer 28

With extra oxygen

Question 29

Define Anaerobic

Answer 29

Without extra oxygen

Question 30

What are the three primary fuel substances

Answer 30

1) Carbohydrates 2) Fats 3) Proteins

Question 31

Types of Carbohydrates

Answer 31

1) Starch | 2) Sugar

Question 32

How many calories per gram do Carbohydrates, fats, and proteins have?

Answer 32

Carbs: 4 cal. per gram Fats: 9 cal. per gram Protein: 4 cal. per gram

Question 33

How many muscles are there in the body?

Answer 33

639

Question 34

How many bones are in the body?

Answer 34

209

Question 35

What are the three types of muscle?

Answer 35

1) Cardio 2) Smooth muscles 3) Striated muscles

Question 36

Two substances in striated muscles

Answer 36

Actin filaments and myosin filaments.

Question 37

Ergogenic aids

Answer 37

Anything that enhances performance, either psychological or physiological

Question 38

Ergo

Answer 38

Energy

Question 39

Placebo effect

Answer 39

The psychological response when you think something will cause you to improve

Question 40

Why shouldn't kids lift heavy weights?

Answer 40

Heavy weights damage growth plates and can stunt growth

Question 41

What weight should a child safely lift?

Answer 41

Any weight they can lift 15 reps of or more

Question 42

What and where are growth plates?

Answer 42

Growth plates are on the center and knob of the bone, and cause the bone to grow

Question 43

What is the number 1 cause of elderly not playing sports?

Answer 43

Old injuries

Question 44

Sacropenia

Answer 44

Loss of muscle mass due to aging

Question 45

When do you typically physically peak?

Answer 45

Age 40

Question 46

When does your ability to synthezise protein typically decline by 30%

Answer 46

When you reach between 60-80 years old

Question 47

What physical ability declines the quickest, and what declines the slowest as you age?

Answer 47

Speed declines the quickest | Strength declines the slowest