HW410 Chapter 27: "Physical Exercise, Nutrition and Stress" (Pg 503-514)

Question 1

What is a generalization of the ancient flight or flight response in lieu of immediate physical movement?

Answer 1

• Increase in heart rate and blood pressure
• Redistributed blood from the abdominal region to the large muscle groups.
• Increased ventilation and circulation provide a greater supply of oxygenated blood supply for working muscles.
• Release of catecholamines and stress hormones like cortisol and adrenaline activated the metabolism of carbohydrates and fats for energy.

Question 2

What does chronic distress do to the body?

Answer 2

Physically deteriorates it.

Question 3

What happens to the degree of homeostasis after one exercises?

Answer 3

Increases it and more improved than before the person exercised.

Question 4

What is an analogy of stress and remaining inactive during it?

Answer 4

Flooring it in a car with its in park. (As a case in point, a classic study by Porter and Allsen (1978) showed that head basketball coaches had heart rates well above resting levels during games, in some cases as much as 253 percent (162 beats/minute) above resting pregame levels—for a 90-minute period.)

Question 5

What is the closest thing to the fountain of youth?

Answer 5

Strength and cardiovascular training.

Question 6

What are the six components of physical exercise?

Answer 6

Cardiovascular endurance, muscular strength and endurance, flexibility, agility, power, and balance.

Question 7

What is defined as the ability of the heart, lungs, and blood vessels to supply oxygenated blood to the working muscles for energy metabolism?

Answer 7

Cardiovascular endurance

Question 8

What is defined as the ability to exert a maximal force against a resistance?

Answer 8

Muscular strength

Question 9

What is defined as the ability to sustain repeated contractions over a prolonged period of time?

Answer 9

Muscular endurance

Question 10

What is defined as the ability to use a muscle group throughout its entire range of motion?

Answer 10

Flexibility

Question 11

What is defined as maneuverability and coordination of gross and fine motor movements?

Answer 11

Agility

Question 12

What is defined as force times distance over time?

Answer 12

Power

Question 13

What is defined as the ability to maintain equilibrium in motion?

Answer 13

Balance

Question 14

What is defined as physical work done in the absence of oxygen; activity that is powerful and quick but does not last more than a few minutes (e.g., weightlifting)?

Answer 14

Anaerobic exercise (the fight) Primary energy stores carbohydrates.

Question 15

What are the two anaerobic energy systems and how long do they last?

Answer 15

Adensosine-triphosphate-creatine (ATP-PC) and lactic acid systems.

ATP= 1 to 10 seconds
Anaerobic Glycolysis or lactic acid = 5 to 6 minutes

Question 16

How long does it take for the redistribution of blood to take depending on physical fitness?

Answer 16

4 to 6 minutes

Question 17

What is defined as the rhythmic physical work using a steady supply of oxygen delivered to working muscles for a continuous period of not less than 20 minutes (e.g., jogging)?

Answer 17

Aerobic exercise (the flight) Primary energy source consists of fats.

Question 18

What does anaerobic and aerobic stimulate individually?

Answer 18

Anaerobic activity stimulates muscular strength (hypertrophy of muscle fibers)

Aerobic exercise challenges the cardiovascular and pulmonary systems to increase endurance or some extent muscular endurance.

Question 19

What does cardiovascular-endurance exercise help reduce the risk of?

Answer 19

Heart disease by modifying several factors.

1. Reduction of cholesterol specifically LDL
2. Reduction of blood pressure
3. Significant decreases in percentage of body fat
4. decreased physical arousal resulting from stress

Question 20

When do significant physiological changes occur in people when starting a new fitness regime?

Answer 20

6 to 8 weeks of training.

Decreased resting heart rate
Decreased resting blood pressure
Decreased muscle tension
Better-quality sleep
Increased resistance to colds and illness
Decreased cholesterol and triglyceride levels

The following are additional benefits from habitual cardiovascular exercise:

Decreased body fat, improved body composition
Increased efficiency of heart
Decreased bone demineralization
Decreased rate of aging (several aspects)
Increased tolerance of heat and cold through acclimatization

Question 21

What is defined as the parasympathetic effect of relaxation (homeostasis) after physical exercise? Typically the response is such that parameters such as heart rate and blood pressure dip below pre-exercise levels.

Answer 21

Parasympathetic rebound. For people who train, the stress response transitions to the relaxation response faster than someone who is sedentary. Additionally, some values continued to decrease below previous lower levels.

Question 22

What is the principle used by the ACSM and what does it mean?

Answer 22

FITT - Frequency, intensity, time, and type of exercise.

Frequency: The number of exercise sessions per week. The minimum number is three.

Intensity: The challenge (stress) placed on a specific physiological system involved in an activity. In the case of the cardiovascular system, intensity is measured in terms of heart rate (the number of beats per minute) and should vary with age (FIG. 27.4). In a cardiovascular fitness program, the range is between 65 and 85 percent of maximal intensity, with an average intensity of 75 percent for healthy individuals. This is often called the target heart rate or target zone.

Time (duration): The length of time involved in one exercise session. The minimum duration of an exercise session is suggested to be 20 to 30 minutes. Less than 20 minutes does not guarantee any benefits.

Type of exercise: The type of activity chosen to challenge a particular physiological system. Walking, running, and swimming, for example, are types of aerobic exercises that adequately challenge the cardiovascular system. Weight-training, on the other hand, taxes the anaerobic energy system, despite claims to the contrary by several manufacturers of weight-training equipment. Only an Olympic-trained athlete could achieve cardiovascular benefits from a circuit-weight-training program. Likewise, running will tone and define muscles, but muscle hypertrophy is not of any benefit to cardiovascular endurance, so running is not considered superior to other forms of aerobic work.

Question 23

What is defined as a principle of exercise that states that to benefit from physical training, you must have the right intensity, frequency, and duration for each component of fitness challenged?

Answer 23

All-or-none conditioning principle

Question 24

What is defined as the ideal heart rate or target zone in which to identify the intensity of cardiovascular activity?

Answer 24

Target heart rate

Question 25

What is defined as a warm-up, stimulus period (target zone), and cool-down?

Answer 25

Phases of a workout

Question 26

What is defined as the first phase of the workout, during which circulation is increased to the large muscles with some time for flexibility?

Answer 26

Warm-up period

Question 27

What is called the “meat” of the workout, during which one targets the specified intensity toward heart, lungs, and muscles (e.g., heart rate, sets, reps for weight lifting)?

Answer 27

Stimulus period

Question 28

What is defined as a designated time right after the stimulus period to decrease circulation to the body’s periphery and return to a resting state?

Answer 28

Cool-down period

Question 29

What is defined as the euphoric feeling generated from beta-endorphins released from cardiovascular exercise?

Answer 29

Runner’s High

Question 30

What are some guidelines regarding aerobic fitness?

Answer 30

• Start cautiously and progress moderately with your program. One rule of thumb to go by when working out is this: If you can’t hold a conversation while exercising, you are pushing too hard. The no pain–no gain approach was discredited a long time ago.
• Pick an activity you really enjoy. Not everyone is a jogger. If you have tried jogging and found it too difficult or displeasing, there are plenty of other aerobic activities to choose from. Perhaps the most underrated exercise is walking. Walking provides the same benefits as running if an adequate heart rate is maintained.
• Select a time of day to exercise. Make a commitment to allocate a special time each day just for this purpose, and make this time yours and yours alone, with no other responsibilities and commitments to take this time away from you. Mornings before work or school are often the easiest times to schedule exercise, and the immediate physiological effects certainly help meet the challenges of the day. Remember, you only need three days a week, half an hour each day to achieve and maintain the benefits of exercise. That is a total of one and a half hours per week.
• Exercise using the right clothes and equipment. Perhaps the most important piece of equipment is a good pair of athletic shoes. The cost may be rather high, but quality shoes serve as a good insurance policy against injuries to the lower back, shins, ankles, feet, and most notably, knees. Poor shoes can decrease the stability of the tendons and ligaments supporting the knee, resulting in chronic knee pain known as chondromalacia.
• Initiate a support group. Although exercise is not always considered miserable, at times it does love company. There may be times when you would like nothing better than to exercise alone, but a companion certainly serves as a motivator for those days when the thought of exercising is not appealing.
• Set personal fitness goals for yourself. Do you want to lose weight? Would you like to decrease your cholesterol levels? Would you like to have a “washboard” stomach? Do you want to reduce your resting blood pressure? Would you like to run a 10K road race? These are some commonly heard goals.
• Care and prevention of injuries. The best way to treat an injury is to prevent it, but if you encounter pain along the way, treat the injury immediately. The most common injuries occur to joints, where tendons begin to pull away from bone. If you feel pain in a joint, you should stop the activity and put ice on the joint as soon as possible.

Question 31

What is defined as chronic knee pain, typically from excessive running and improper foot placement?

Answer 31

Chondromalacia