Nutrition and fitness

Question 1

Identify the types of fuel sources for different levels of exercise

Answer 1

1. anaerobic
   
   1. uses CARBOHYDRATES
2. aerobic
   
   1. uses FATS

Question 2

Differentiate between physical activity and exercise

Answer 2

1. PA
   
   1. bodily movement leading to energy expenditure above BEE
2. Exercise
   
   1. subcategory of physical activity that is planned, structured and repetitive leading to improved physical fitness

Question 3

How does exercise affect the following

1. bone disease
2. CHD

Answer 3

1. bone disease
   
   1. weight-bearing activities incrase osteoblast activity
2. CHD
   
   1. heart-function pumping
      
      1. aerobic exercises
   2. lipid levels
      
      1. resistance training
      2. decreases total cholesterol
      3. decreases LDL
      4. INCREASES HDL
   3. increases oxygen carrying capacity

Question 4

What tells a physician a person is in good health to exercise?

Answer 4

PAR-q

physician activity readiness questionairre

1. allows the physician to make a better decision on the physical activity and the types appropriate for the patient

Question 5

list the foods for different levels of performance

Answer 5

when a person exercises the foods that should increase are

1. carbohydrates
2. proteins

NOT FATS

Question 6

What does dehydration do? what are the best rehydration fluids

Answer 6

1. dehydration
   
   1. limits performance and exercise capacity in untrined individuals
   2. hydrate before, during and after exercise
2. sports drinks are only needed if exercise will continue past an hour
3. COLD WATER is the best drink during exercise to avoid dehydration

Question 7

what is needed for healthy muscle structure and function?

Answer 7

1. appropriate energy fuels
2. tissue-building material
3. oxygen
4. water

Question 8

a healthy personal exercise combines both ___and ____.

Answer 8

strengthening and aerobic activities

Question 9

what is the physical activity guidlines for americans based on?

Answer 9

F-frequency, how oftern anaerobic activity is performed

I-intensity, how hard a person works to do the activity

T-time/duration, how long the activity is performed per session

Question 10

what type of exercise is best for fat burnin

Answer 10

lower intencity aerobic exercises

Question 11

How many grams of carbohydrate relacement is appropriate for a 2 hr long exercise event?

Answer 11

30-60gram of carbs per hour of exercise

60-120g of carbs should be replaces inthe diet

Must be taken immediatly after an event , not as effective if delayed up to two hours

Question 12

How do ergogenic aids assist atheletes?

Answer 12

They don’t.

clothing, foods, supplements do not have an effetive use when working out.

Question 13

what % of americans are meeting the reccomended guidlines for aerobic and muscl=strengthening? what does technology promote?

Answer 13

21%

technology promotes a sedentary lifestyle

Question 14

the guidlines and recommendations for an adults are

Answer 14

minimum

1. 30 min of moderate physcial activity 5 or more times/week
2. 30 minutes of vigorous activity at least 3 times/week

Question 15

what are the physical activity guidlines for americans based on?

Answer 15

FIT

F-frequency: how often an aerobic activity is performed

I-intensity: how hard a person workds to do tha activity (moderate or vigorous)

T-time/duration: how long the activity is performed per session

Question 16

what are the 4 levels of physical pyramid?

Answer 16

in order of what you want the most 1= most, 4= lesat

1. lifestyle physical activities
   
   1. walk, staris, yard work, golf, bowlig, active games
      
      1. F=all or most days of weeek
      2. moderate
      3. 30 or more minutes
2. active sports and active aerobic activities
   
   1. T=20 miutes or more
   2. I=moderate - vigorous
   3. F=3-6 days
   4. in-line skating, basketball, hiking, dancing
3. flexibility/muscle fitness activities
   
   1. F=3-7 days/2-3
   2. I=moderate - vigorous
   3. T=several
4. sedentary
   
   1. avoid inactive hours of 2hrs or more during the day

Question 17

children should have ____ minutes of PA a day

Answer 17

>60min a day

mostly aerobic->muscle strengthening->bone strengthening

Question 18

what is the FIT for substantial health benefits for an adult. extensisve?

Answer 18

F=weekly

I=moderate

T=150 minutes/ week

F=week

I=moderate-high intensity. muscle strength

T=300min/week

Question 19

water aerobics and walking are considered ____ and more popular in ____

Answer 19

low impact workout… health clubs

Question 20

individuals diagnoed hypertension shoudld avoid ______ to prevent _____

Answer 20

individuals with diagnosed hypertension should avoid excess exertion to prevent severe stress on the cardio vascular system

Question 21

what does resistance training do?

Answer 21

builds, maintains muscle and bone strength

Question 22

how long should an increase heart rate be sustained for to maximize benefits?

Answer 22

30 minutes

Question 23

weight bearing exercises includes

Answer 23

both aerobic and resistance.

muscles working against gravtiy

Question 24

what is the most popular aerobic exercise?

Answer 24

walking

Question 25

what is the first thing to do when generating an exercise program? what are three items to asses meetin personal needs?

Answer 25

assess the individuals current health 1. health status and personal gains 1. asses health and resources before starting 2. emphasize moderation and regulatiry 2. achieving aerobic benefits 1. build aerobic capacity by raising the pulse rate to withing***_60-90%_*** of individuals macimal heart rate 2. 20 min, 3-6 times per week 3. exercise preparation and care 1. warming up 2. coolingdown 3. listening to body

Question 26

what are the body compositions?

Answer 26

1. lean body mass 2. fat 3. water 4. bone lean body mass is ***_more metabolically active_*** *than adipose tissue*

Question 27

what is a persons fitness level influenced by the most with regard to amount of energy demands?

Answer 27

Lean body mass reltaive to adipose. lean body mass demands more energy, so when leand body mass is high so is the energy demand and when the adipose is high the energy demand will be low

Question 28

what limits performance and exercise especially in untrained individuals? what does it depend on ?

Answer 28

dehydration. water lost must be replaced. depends on 1. FIT 2. surrounding temp 3. level of fitness 4. pre-exercise state of hydration

Question 29

what does exercise do for appetite?

Answer 29

regulat the appetite to meet bodies needs

Question 30

fatigue can result when what is low?

Answer 30

nutrient stores are low

Question 31

what type of activity expends energy in relation?

Answer 31

sternuousness of the activity expends energy in relation

Question 32

vtiamins and minerals are used more efficiently in people whoe are\_\_\_\_? How does multivitamin and supplementation affect healthy people with a balanced diet? special assessment is needed for?

Answer 32

vtiamins and minerals are used more efficiently in people whoe are physically active ## Footnote multivitamins and supplements DO NOT improve physical performance in healthy people with a well-balanced diet. special assessement is needed for amenorrheic female atheletes

Question 33

what should increase for athletes compared to non athletic?

Answer 33

more fluids and carbohydrates. NOTFATS 1. carbs 1. 6-10g/kg per day 2. fats 1. ***_could hinder performance, should be avoided_*** 3. protein 1. 1-2g/kg per day atheletes under strenuous training could increase intake up to 3000 calories per day

Question 34

trianing for a competition, explain the meals a week compared to day of and after. hydration?

Answer 34

1. carb loading 1. week before, tapering exercise while incresing carbohydrate intake 2. pregame meal 1. ***_light meal_*** 3-4 hours before event 3. hydration 1. longer than 1 hour of execise? ***sports drink*** 2. frequent small drinks of cold water during exercise to prevent dehydration 4. after event 1. activity less than 1 hour?***_no intake needed_*** 2. activity endurance events: ***_30-60 g/hr.of.exercise_*** 1. ***_​_***best tbefore 2 houurs after exercising 2. **_carbohydrates and proteins NO FATS_**

Question 35

list the four classifications of BMI

Answer 35

1. normal 1. 18.5-24.9 2. overweight 1. 25-29.9 3. obese 1. 30-35 4. clinically or extremely obese 1. \>35

Question 36

what does the BMI meadure? Who is the BMI not good for? why?

Answer 36

BMI measures the relative risk of becoming overwight on the basis of the presence or absence of extra weight at various times through out child hood. for individuals with more muscle mass than the averase persion***_(weight lifter or foot baller) BMI MAY NOT BE THE MOST IDEAL MEANS OF ASSESSING RISK VIA WEIGHT_*** * ***_this is because their BMI is high but they have no fat_***

Question 37

list the 4 ways to measure fatness

Answer 37

1. calipers 2. hydrostatic 1. best but is the hardest to do, insurance is high 3. bioelectrical impedance analysis 1. mearures the resistance in current 4. dual energy x-ray absorptiometry