Unit 4: Exercise/ nutrition

Question 1

Endurance is a property of the ______________ fibers

Answer 1

slow-twitch

Question 1

____________ _____________ is the ability of a muscle to contract repeatedly over extended time periods without significant reductions in contraction strength

Answer 1

muscular endurance

Question 2

Define aerobic fitness

Answer 2

AKA cardiorespiratory fitness

ability of body to effectively use oxygen during physical activity

Question 3

Simple vs complex carbs

Answer 3

Simple- white bread/ empty calories

complex- whole grains (source of calories, fiber, vitamins, & minerals)

Question 4

Proteins ________ insulin respose

Answer 4

decrease

[slows blood sugar spikes]

Question 5

what are pros vs cons of lipids/fats?

Answer 5

Pros
Essential fatty acids
essential vitamins A, E, D, K
May be anti-inflammatory
heart fuel

Cons
Some fats associated with cardiovasular disease
Calorie dense

Question 6

Calcium is important for-

Answer 6

bones, muscles, heart

Question 7

Potassium is important for-

Answer 7

resting potential

Question 8

Vitamin K is important for

Answer 8

blood clotting

Question 9

Vitamin B12 is important for-

Answer 9

RBC production

Question 10

Sodium is important for-

Answer 10

water balance

Question 11

Excess sodium can lead to-

Answer 11

high blood pressure

Question 12

Excess potassium can lead to-

Answer 12

fibrillation

Question 13

Deficient Vitamin K can lead to-

Answer 13

excess bleeding/ 🩸 disorder

Question 14

Iron is important for-

Answer 14

hemoglobin

Question 15

Obesity related diseases:

Answer 15

high cholesterol levels / type 2 diabetes

coronary heart disease

osteoarthritis / back & joint pain

sleep apnea

obesity hypoventilation syndrome

Question 16

Differentiate between aerobic and anaerobic fitness

Answer 16

Aerobic Fitness:

Uses oxygen to produce energy.
Involves activities like jogging, swimming, and cycling.
Long-lasting, moderate-intensity exercises.
Improves cardiovascular endurance & stamina.

Anaerobic Fitness:

Doesn’t rely on oxygen for energy.
Includes activities like weightlifting, sprinting, HIIT.
Short bursts of high-intensity exercises.
Focuses on building strength, power, & muscle mass.

Question 17

explain the relationship between heart rate and fitness

Answer 17

Resting Heart Rate (RHR): A lower RHR (heartbeats at rest) usually means better fitness.

Exercise Intensity: During exercise, your heart rate goes up. How much it goes up can indicate how hard you’re working.

Target Heart Rate Zones: Different heart rate ranges help you know if you’re exercising at the right intensity for your fitness goals.

Recovery Rate: A faster return to normal heart rate after exercise shows good cardiovascular fitness.

Regular Exercise: Doing regular exercise makes your heart stronger and more efficient, improving overall fitness.

Question 18

How do you calculate cardiac output?

Answer 18

Stroke volume (SV) x heart rate (HR)

Question 19

Pulse pressure formula

Answer 19

systolic - diastolic pressure

Question 20

Formula for MAP (mean arterial pressure)

Answer 20

Pulse pressure = systolic - diastolic pressre

MAP = diastolic pressure + 1/3(pulse pressure)

Question 20

How to calculate the respiratory rate

Answer 20

breaths per minute

[?]

Question 21

describe the main ways in which Calories are burned and the significance of each

Answer 21

Basal Metabolic Rate (BMR):
Description: Calories burned at rest for basic bodily functions.
Significance: Forms the majority of daily calorie burn, crucial for maintaining body functions.

Physical Activity:
Description: Calories burned through intentional movement and exercise.
Significance: Important for weight management, heart health, and muscle maintenance.