Nutriton Chapter 11

Question 1

What are benefits of regular physical activity?

Answer 1

1. cardiovascular health - reduced risk of CVD, maintains healthy blood pressure, reduces inflammation, increases HDL, lowers LDL and TG
2. obesity - increases lean tissue, promotes loss of fat tissue, increases EE, prevents or reverses dev. or ob-related disease
3. diabetes - enhances insulin action, increases glucose uptake by muscle tissues

Question 2

More benefits?

Answer 2

4. cancer - lowers risk of colon and recurrence of breast cancers
5. GI health - improves muscle action, lowers risk for gallstones and gallbladder disease
6. immune function - reduces susceptibility to infection
7. osteoporosis - increases bond density
8. fewer injuries - agility and balance
9. psychological health - decreased depression, anxiety, mental stress; increased well-being, self image and restful sleep

Question 3

What is fitness?

Answer 3

the ability to do moderate to vigorous physical activity without undue fatigue
body’s ability to withstand stress
ability to meet routine physical demands with enough reserve energy to rise to a physical challenge

Question 4

What characteristics enable a body to preform physical activity?

Answer 4

flexibility
muscle strength and endurance
cardiorespiratory endurance
healthy body composition

Question 5

What is the objective of conditioning by training?

Answer 5

increases flexibility, endurance and strength

reach higher levels of fitness

Question 6

What it the progressive overload principle?

Answer 6

increase frequency
increase intensity
increase duration

Question 7

How does skeletal muscle respond to physical activity?

Answer 7

Type I - slow twitch aka red cells
used to prolong low-intensity exercise
predominately oxidative (fat-burning) fibers
Type IIA and IIB - fast twitch
important for rapid movements, increased intensity
predominantly glycolytic fibers (carb-burning)
*proportion of each type determined by genetics
training can enhance capacity to produce ATP

Question 8

How does the body respond to physical activity?

Answer 8

training forces the muscles to adapt to strength and exertion demands
hypertrophy - increases in cell size
atrophy - wasting away of tissue

Question 9

What are the effects of aerobic exercise?

Answer 9

increases efficiency of the heart - lower blood pressure, lower resting heart rate, oxygen delivered to muscles easily, increased stroke volume, output (volume of blood discharged by the heart each minute), increased capillary density
*details on slide

Question 10

What are the 2008 guidelines for physical activity?

Answer 10

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Question 11

What are the types of activity recommended and what is the frequency and duration they should be completed?

Answer 11

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cardio - 3-5 days/week, 20-60 minutes
strength - 2-3 days/week,
flexibility - 2-3 days/week,