benefits of exercise - correct answer increased utilization of fat for muscle fuel, increased cardiovascular function, reduced stress, lower blood
... [Show More] pressure, weight loss/control, reduced risk of certain cancers, improved sleep, improved immune function, improved blood glucose control, slowing of the aging process, and an improved self-image
Healthy People - correct answer 10-year initiative (2000): reducing adults who don't exercise, double adults are active 30+ minutes daily, increase adults who use resistance exercise
long-term fitness habit - correct answer (1) Find enjoyable activities and vary the routines, (2) have an exercise partner to increase accountability, (3) start slowly, (4) set specific goals, and (5) reward yourself
how to start - correct answer 30 minutes/day broken up
then add 30 minutes
increase intensity
three components to fitness - correct answer (1) aerobic workout, (2) resistance training, and (3) stretching and flexibility
aerobic workout - correct answer 20-60 minutes five days per week
increase your heart rate to the target zone (60-90% of max)
max = subtracting your current age from 220
resistance training and stretching - correct answer tone the body, increase muscle density and strength, and improve balance and flexibility, increase your basal metabolic rate
ATP - correct answer supplies energy to muscles
resting muscle - correct answer enough ATP for 2-4 seconds (anaerobic)
Phosphocreatine (PCr) - correct answer a high-energy compound that can be used to re-form ATP.
creatine and phosphate, the latter of which is then used to convert ADP into more ATP
used primarily during bursts of activity, such as lifting jumping, bench press (approx 10 sec)
anaerobic glucose breakdown - correct answer Exercise lasting 30 sec- 2 min
Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
aerobic breakdown of carbohydrates - correct answer exercise 2 min - 3 h
produces 95% of the body's ATP needs
< 30 minutes, muscles utilize glycogen stores
> 1 hour, glycogen stores from liver
Consume 30-60g carbs/hr to avoid depletion
fat as fuel - correct answer -main fuel for prolonged low-intensity exercise (>20 min, hiking, weight lifting)
-training affects muscle use of fatty acids
-fat metabolism provides more energy than carbohydrates but is less efficient
nutrition for athletes - correct answer adequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal recovery following exercise, and maintaining proper hydration
carbohydrates - correct answer 60% total calorie intake
min 5g/kg of body weight
7-10 for endurance athletes or activities > 60 minutes
carbohydrate loading - correct answer maximizing glycogen stores before an endurance event by diet (up to 70% carb) and training [Show Less]