Unit 27 and 28: Physical Fitness and Physical Performance

Question 1

Fitness depends primarily on:

Answer 1

• Muscular strength
• Endurance
• Flexibility

Question 2

Fitness can be achieved by:

Answer 2

• Resistance training, aerobic exercise, stretching

Question 3

Endurance is affected by:

Answer 3

Genetics, training, nutrition

Question 4

Intense physical activity is primarily fuelled by:

Answer 4

Glucose, fat are the main energy source for low to moderate intensity exercise

Question 5

Ergogenic Acids

Answer 5

• Claim to improve performance, most don’t

* External influence that can be determined to enhance performance in high intensity exercise

Question 6

During exercise energy sources:

Answer 6

Muscle glycogen
Blood glucose
Plasma fatty acid
Intramuscular triglycerides

Question 7

At rest energy sources:

Answer 7

85% from fat
10% from CHO
5% from protein

Question 8

Extent of contribution from fuel sources depends on:

Answer 8

1. Intensity and duration of activity
2. Level of exercise training
3. Initial muscle glycogen stores
4. Supplementation of CHO during exercise

Question 9

ATP-Phosphocreatine System

Answer 9

• Immediate energy source
• Short term explosive power activities
• Intense effort last 10 seconds

Question 10

Lactic Acid System

Answer 10

• Short term effort lasting 2 minutes

* Anaerobic breakdown of glucose to lactic acid (glycolysis)

Question 11

Oxygen System

Answer 11

• After 2 minutes, low to moderate intensity exercise
• Glycogen provides 60-70% of fuel within the first 20 min of exercise, fat stores are used increasingly after this period

Question 12

Hitting the Wall

Answer 12

• Muscle glycogen severely depleted
• Glycogen is only depleted in muscle used in activity
• Some CHO is needed to generate energy from fat breakdown
• Water and glucose may prolong exercise, but limitations exist for high level of evergy production

Question 13

Bonking

Answer 13

• Depletion of liver glycogen may lead to hypoglycaemia

* Acute feelings of dizziness, muscular weakness, fatigue

Question 14

Normal blood glucose:

Hypoglycaemia:

Answer 14

3. 8-6.1 mmol/L

2. 5 mmol/L

Question 15

Pre-Competition meal

Answer 15

• Stomach should be relatively empty
• Avoid hunger, lightheadedness, or fatigue
• Adequate CHO in blood / muscles
• Adequate water

Question 16

Guidelines for pre-competition meals:

Answer 16

• Solid meal 3-4 hours prior
• Avoid gas formers and bulky foods
• High sugar compounds may delay gastric emptying or reverse osmosis leading to nausea or cramps
• Concentrated sugar can cause acute hypoglycaemia
• Avoid diuretics

Question 17

Sports bars:

Answer 17

• Good source of CHO
• Convenient
• Substitute for pre competition meal

Question 18

Liquid meals:

Answer 18

• Balanced, high CHO, no bulk, easily digested, practical

* Save time and money

Question 19

Eating during competition

Answer 19

• Not needed

* Exception CHO, water

Question 20

Post Competition

Answer 20

• Complex CHO in daily diet for endurance sports

* Simple sugars immediately restore muscle glycogen