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Intro to Physical Education > Exercise Physiology topics > Flashcards

Exercise Physiology topics Flashcards

1
Q

Five components of a fat-loss diet

A

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

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2
Q

How much weight should you lose per week?

A

1-2lbs. 1 lb is best.

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3
Q

How much heavier is muscle than fat?

A

Muscle is 50% heavier than fat

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4
Q

Types of fat

A

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

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5
Q

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

A

48 hours

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6
Q

Define Calorie

A

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

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7
Q

Define the overload principle

A

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

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8
Q

What is the difference between exercise and physical activity?

A

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

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9
Q

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

A

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

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10
Q

How is body composition measured (3)?

A

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

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11
Q

Define detraining

A

How soon your body loses the benefits of exercise

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12
Q

How long does it take cardio to detrain?

A

48 hours to begin to lose the benefits

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13
Q

How long does it take weight training to detrain?

A

2 weeks

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14
Q

How often should you do cardio and weight training?

A

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

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15
Q

Define Undertraining

A

Minor physiological adaptations

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16
Q

Define Acute Training

A

Positive physiological adaptations

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17
Q

Define Overreaching

A

Optimal physiological adaptations

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18
Q

Define Overtraining

A

Physiological maladaptations and performance decrements

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19
Q

In which training area(s) do you improve?

A

Acute and Overreaching

20
Q

Why is it more difficult to exercise at higher altitudes?

A

1) because there is less oxygen and

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

21
Q

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

A

Cold is safer

22
Q

Three illnesses brought on by heat

A

Heat exhaustion
Heat cramps
Heatstroke (worst)

23
Q

Adaptations to resistance training (5)

A 
Muscles strengthen
Muscles get larger
Ligaments get stronger
Tendons get stronger
Bones get stronger
24
Q

Define Acute

A

Immediate and short term

25
Q

Define Chronic

A

Long term

26
Q

Cardio response to acute exercise

A

Heart speeds up

27
Q

Chronic response to cardio training

A

heart slows down, gets stronger, cells become more efficient

28
Q

Define Aerobic

A

With extra oxygen

29
Q

Define Anaerobic

A

Without extra oxygen

30
Q

What are the three primary fuel substances

A

1) Carbohydrates
2) Fats
3) Proteins

31
Q

Types of Carbohydrates

A

1) Starch

2) Sugar

32
Q

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

A

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

33
Q

How many muscles are there in the body?

A

639

34
Q

How many bones are in the body?

A

209

35
Q

What are the three types of muscle?

A

1) Cardio
2) Smooth muscles
3) Striated muscles

36
Q

Two substances in striated muscles

A

Actin filaments and myosin filaments.

37
Q

Ergogenic aids

A

Anything that enhances performance, either psychological or physiological

38
Q

Ergo

A

Energy

39
Q

Placebo effect

A

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

40
Q

Why shouldn’t kids lift heavy weights?

A

Heavy weights damage growth plates and can stunt growth

41
Q

What weight should a child safely lift?

A

Any weight they can lift 15 reps of or more

42
Q

What and where are growth plates?

A

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

43
Q

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

A

Old injuries

44
Q

Sacropenia

A

Loss of muscle mass due to aging

45
Q

When do you typically physically peak?

A

Age 40

46
Q

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

A

When you reach between 60-80 years old

47
Q

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

A

Speed declines the quickest

Strength declines the slowest

Intro to Physical Education (12 decks)

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