Section 3-3: Exercise, Fitness and Health Flashcards

What are the features of an effective fitness program?

1
Q

define: fitness

A

ability to perform routine physical activity without undue fatigue

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2
Q

what is “overload principle”?

A

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
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3
Q

cardiorespiratory endurance determines…

A

how long you can continue a task

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4
Q

define: cardiorespiratory endurance

A

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

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5
Q

How to increase cardiorespiratory endurance?

A

aerobic exercise

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6
Q

what happens during aerobic exercise?

A
  • increased HR

- increased use of O

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7
Q

benefits of regular aerobic exercise

A
  • decrease resting HR
  • increase SV
  • increase VO2max (aerobic capacity)
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8
Q

define: VO2max

A

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

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9
Q

How to increase muscle strength & endurance?

A

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

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10
Q

gain of muscle =

A

hypertrophy

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11
Q

benefits of strength training

A
  • muscle hypertrophy

- improve bone density

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12
Q

define: atrophy

A

loss of muscle

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13
Q

effect of exercise on energy expenditure

A
  • increases overall energy expenditure
  • biggest change is physical activity
  • slightly increase in basal metabolism
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14
Q

effect of exercise on cardiovascular health

A
  • lower BP

- increase HDL

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15
Q

effect of exercise on diabetes

A

increase insulin sensitivity

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16
Q

effect of exercise on cancer risk

A

reduce risk of breast & colon cancer

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17
Q

why does exercise reduce risk of breast cancer?

A

lowers estrogen levels

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18
Q

Diseases related to lack of physical activity

A
  • osteoporosis
  • stroke
  • diabetes
  • heart disease
  • colon cancer
  • breast cancer
  • hypertension
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19
Q

Participaction =

A

government agency that promotes local sports projects

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20
Q

most active Canadian province

A

BC

21
Q

most inactive Canadian province

A

Saskatchewan, NFL, NB

22
Q

Canadians adults should get how much exercise?

A

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

Muscle & bone strengthening activities 2 days/week

23
Q

A good exercise regimen needs to include…

A

1) aerobic activity

2) strength traning

24
Q

Aerobic activity should…

A

raise HR (60 - 85% of max)

  • 60-69% = moderate
  • 70-85% = vigorous
25
Q

Strength training should…

A
  • cover all major muscle groups
  • rep 8-12 times
  • stress muscle
  • increasing weight = more strength
  • increasing reps = more endurance
26
Q

aerobic respiration makes __ ATP

A

1 molec glucose → 36~38 ATP

27
Q

anaerobic respiration makes ___ ATP

A

1 molec glucose → 2 ATP

28
Q

aerobic respiration uses ___ to make ATP

A

glucose, AA, fatty acid

29
Q

anaerobic respiration uses ___ to make ATP

A

glucose

30
Q

fueling exercise: initial phase

A
  • breathing & HR haven’t had time to increase O delivery to muscles
  • burn stored ATP & creatine phosphate (easily used up)
  • duration: 10-15 sec
31
Q

creatine phosphate

A

can be rapidly converted to ATP

32
Q

fueling exercise: short-term

A
  • breathing & HR haven’t had time to increase O delivery to muscles
  • anaerobic respiration
33
Q

fueling exercise: intense

A
  • aerobic exercise can’t meet demand
  • anaerobic respiration
  • rapid deletion of glucose → fatigue
34
Q

fueling exercise: long-term

A
  • takes 2-3 min for breathing & HR to increase O delivery to meet demand
  • aerobic respiration
  • burning fatty acids (eventually) is what sustains energy
35
Q

how can fatty acids be used for aerobic metabolism?

A

transported from cytoplasm → mitochondria by carnitine

36
Q

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

A

carnitine

37
Q

low-intensity exercise can continue for longer because…

A

it uses aerobic exercise

38
Q

% ATP from nutrients: at rest

A

mostly FA

39
Q

% ATP from nutrients: moderate-intensity activity

A

50-50 glucose + FA

40
Q

% ATP from nutrients: high-intensity activity

A

all glucose; anaerobic metabolism

41
Q

Effect of long-term aerobic exercise on body

A
  • 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

42
Q

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

A

high in carbs (carbohydrate loading)

  • train body to maximize glycogen stores
  • take longer to be exhausted during exercise
43
Q

What should serious athletes eat before exercise?

A
  • water

- high carb diet (60-70%)

44
Q

What should serious athletes eat during exercise?

A
  • water

- drink: carbs, sodium

45
Q

when should athletes replace sodium lost in sweat during exercise?

A

if exercising for >1h

46
Q

What should serious athletes eat after exercise?

A
  • replace fluids

- restore glycogen & protein

47
Q

Why do we need to drink water during exercise?

A
  • less fluid = less blood volume
  • less O can be delivered to muscle in blood
  • dramatic decrease in performance
48
Q

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

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