Section 3-3: Exercise, Fitness and Health

Question 1

define: fitness

Answer 1

ability to perform routine physical activity without undue fatigue

Question 2

what is “overload principle”?

Answer 2

During exercise, push yourself just a bit beyond comfort level

• adaption to stress during exercise
• will be capable of doing more the more you push yourself

Question 3

cardiorespiratory endurance determines…

Answer 3

how long you can continue a task

Question 4

define: cardiorespiratory endurance

Answer 4

how well the heart functions (how well it moves fresh blood to where it is needed)

Question 5

How to increase cardiorespiratory endurance?

Answer 5

aerobic exercise

Question 6

what happens during aerobic exercise?

Answer 6

• increased HR

- increased use of O

Question 7

benefits of regular aerobic exercise

Answer 7

• decrease resting HR
• increase SV
• increase VO2max (aerobic capacity)

Question 8

define: VO2max

Answer 8

max amount of O that can be consumed by tissue during exercise

Question 9

How to increase muscle strength & endurance?

Answer 9

repeatedly using muscles to move against resisting force (resistance/strength training)

Question 10

gain of muscle =

Answer 10

hypertrophy

Question 11

benefits of strength training

Answer 11

• muscle hypertrophy

- improve bone density

Question 12

define: atrophy

Answer 12

loss of muscle

Question 13

effect of exercise on energy expenditure

Answer 13

• increases overall energy expenditure
• biggest change is physical activity
• slightly increase in basal metabolism

Question 14

effect of exercise on cardiovascular health

Answer 14

• lower BP

- increase HDL

Question 15

effect of exercise on diabetes

Answer 15

increase insulin sensitivity

Question 16

effect of exercise on cancer risk

Answer 16

reduce risk of breast & colon cancer

Question 17

why does exercise reduce risk of breast cancer?

Answer 17

lowers estrogen levels

Question 18

Diseases related to lack of physical activity

Answer 18

• osteoporosis
• stroke
• diabetes
• heart disease
• colon cancer
• breast cancer
• hypertension

Question 19

Participaction =

Answer 19

government agency that promotes local sports projects

Question 20

most active Canadian province

Answer 20

BC

Question 21

most inactive Canadian province

Answer 21

Saskatchewan, NFL, NB

Question 22

Canadians adults should get how much exercise?

Answer 22

150 min of moderate/vigorous aerobic exercise per week (at least 10 min at a time)

Muscle & bone strengthening activities 2 days/week

Question 23

A good exercise regimen needs to include…

Answer 23

1) aerobic activity

2) strength traning

Question 24

Aerobic activity should…

Answer 24

raise HR (60 - 85% of max)

• 60-69% = moderate
• 70-85% = vigorous

Question 25

Strength training should...

Answer 25

- cover all major muscle groups - rep 8-12 times - stress muscle - increasing weight = more strength - increasing reps = more endurance

Question 26

aerobic respiration makes __ ATP

Answer 26

1 molec glucose → 36~38 ATP

Question 27

anaerobic respiration makes ___ ATP

Answer 27

1 molec glucose → 2 ATP

Question 28

aerobic respiration uses ___ to make ATP

Answer 28

glucose, AA, fatty acid

Question 29

anaerobic respiration uses ___ to make ATP

Answer 29

glucose

Question 30

fueling exercise: initial phase

Answer 30

- breathing & HR haven't had time to increase O delivery to muscles - burn stored ATP & creatine phosphate (easily used up) - duration: 10-15 sec

Question 31

creatine phosphate

Answer 31

can be rapidly converted to ATP

Question 32

fueling exercise: short-term

Answer 32

- breathing & HR haven't had time to increase O delivery to muscles - anaerobic respiration

Question 33

fueling exercise: intense

Answer 33

- aerobic exercise can't meet demand - anaerobic respiration - rapid deletion of glucose → fatigue

Question 34

fueling exercise: long-term

Answer 34

- takes 2-3 min for breathing & HR to increase O delivery to meet demand - aerobic respiration - burning fatty acids (eventually) is what sustains energy

Question 35

how can fatty acids be used for aerobic metabolism?

Answer 35

transported from cytoplasm → mitochondria by carnitine

Question 36

what transporter moves FA from cytoplasm → mitochondria for B-oxidation?

Answer 36

carnitine

Question 37

low-intensity exercise can continue for longer because...

Answer 37

it uses aerobic exercise

Question 38

% ATP from nutrients: at rest

Answer 38

mostly FA

Question 39

% ATP from nutrients: moderate-intensity activity

Answer 39

50-50 glucose + FA

Question 40

% ATP from nutrients: high-intensity activity

Answer 40

all glucose; anaerobic metabolism

Question 41

Effect of long-term aerobic exercise on body

Answer 41

- increased SV - more blood vessels in muscle - more total blood volume - increased hematocrit - ability to store more glycogen in muscle - increased number & size of mitochondria in muscle overall: increased CO

Question 42

High-intensity sport athletes have to have what kind of diet? Why?

Answer 42

high in carbs (carbohydrate loading) - train body to maximize glycogen stores - take longer to be exhausted during exercise

Question 43

What should serious athletes eat before exercise?

Answer 43

- water | - high carb diet (60-70%)

Question 44

What should serious athletes eat during exercise?

Answer 44

- water | - drink: carbs, sodium

Question 45

when should athletes replace sodium lost in sweat during exercise?

Answer 45

if exercising for >1h

Question 46

What should serious athletes eat after exercise?

Answer 46

- replace fluids | - restore glycogen & protein

Question 47

Why do we need to drink water during exercise?

Answer 47

- less fluid = less blood volume - less O can be delivered to muscle in blood - dramatic decrease in performance

Question 48

Why is it potentially dangerous to drink just water when exercising for a long time?

Answer 48

- both water & sodium lost when sweating - drinking just water → hyponatremia - brain tissue swells → disorientation, seizure, coma, death