Nutrition

Question 1

Benefits of exercise

Answer 1

-enhance quality of sleep
-physiological changes may occurs as a result of a cardiovascular training programe
-reduce health risks
- supports management of chronic conditions.
- keeps arteries clear
-strenghthens hearts
-supports healthy weight
-improves mood

Question 2

physiological changes that may occurs as a result of a resistance training programe

Answer 2

• hypertrophy.
  -increase muscle strength
  -improve body composition

Question 3

physiological changes that may occurs as a result of a flexibility training programe

Answer 3

-increases flexibility
-supple muscles
-relieve stiffness
-improve posture
-enhance coordination.

Question 4

EPOC (excess post oxygen comsumption)

Answer 4

• amount of calories burned for hours after the workout is completed
• intense interval training has high EPOC
• can burn extra calories for up to 48 hours after workou.

Question 5

HIIT

Answer 5

• can be helpful in reducing subcutaneous and abdominal fat
• can have a positive effect on growth hormone for both genders
• fat loss

Question 6

Tabata

Answer 6

has shown to increase aerobic capacity up to 28%

Question 7

Heart rat zones

Answer 7

zone 1- 45-65% MHR
zone 2 65-85% MHR
zone 3 85%+ MHR

Question 8

Maximum heart rate MHR

Answer 8

220-age = MHR

Question 9

Obtain resting heart rate (RHR)

Answer 9

counts beats perminute for one minute first thing in the morning (three consecutive days ) then average.

Question 10

Karvonen formula

Answer 10

• based on heart rate reserve HRR
• 220-age-RHR x % + RHR =THR
  3 hear rate zones

Question 11

Borgs Scale of Rating Perceived Exertion (RPE)

Answer 11

based on na individuals perception of there exertion
- cacle is from 6-20
can add a zero to perceived exertion to estimate a heart rate
revised scale is 1-10

Question 12

VO2

Answer 12

oxygen consumption increases with exercise intensity

Question 13

VO2 max testing

Answer 13

a. measures aerobic capacity
b. measures the volume of oxygen consumption the body can use during exercise

Question 14

VO2 expressed in (ml/kg/min)

Answer 14

• the volume of oxygen the body uses per kilogram of body weight during one minute of exercise at a maximal leve.e
• average untrained individual has a VO2 max of 40

Question 15

Fatigue

Answer 15

Inability to sustain a given power output or speed.

Question 16

Macronutrients

Answer 16

1 gram of fat = 9 calories
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 lb of body fat = 3500 calories