Benefits of exercise - correct answer Increase cardio function
Decrease stress/BP/cancer risk
Weight loss control
Improved
... [Show More] sleep/self-image/immune/glucose
Objective of Healthy People - correct answer 1) Reduce # adults who don't exercise
2) Double # adults who engage in 30 min activity daily
3) Increase # who participate in resistance exercises
Steps for long term fitness: - correct answer 1) Find enjoyable activities (vary them)
2) Find an exercise partner (accountability)
3) Start slowly
4) Set specific goals
5) Reward yourself (not with food)
How to begin (fitness)? - correct answer 1) 30 minutes/day broken up
2) increase to 60 minutes
3) increase intensity
Three components to fitness program? - correct answer 1) aerobic workout
2) resistance training
3) stretching
Aerobic workout - correct answer 20-60 min, 5day/week
HR target zone (60-90% of max)
max = 220-age
Resistance training - correct answer 2-3 days/week
Tone body, increase muscle density and strength, improve balance and flexibility
ATP - correct answer 1st source of energy for cells
Resting muscle - correct answer Holds enough ATP for 2-4 seconds (anaerobic)
Explain how PCr is used: - correct answer Broken down into creatine and phosphate.
Phosphate used in ADP->ATP conversion.
Maintains muscle contractions for 10 seconds.
Lactic acid - correct answer Byproduct of glucose breakdown.
Leads to muscle fatigue.
Anaerobic glucose/carb breakdown: - correct answer Exercise lasting 30 sec- 2 min
Used where there is limited oxygen- sprinting
Quick but unsustainable, lactic acid build up
Aerobic glucose/carb breakdown: - correct answer Exercise 2 min - 3hour (high intensity)
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
Aerobic fat breakdown: - correct answer Exercises >20 min at low/moderate rate
Broken into 3 fatty acids/glycerol for energy
As fitness improves, fat as fuel increases
Nutrition for athletes - correct answer 1) adequate energy and nutrient needs
2) maintaining appropriate body composition
3) promoting optimal recovery following exercise
4) 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.
Carb loading specs - correct answer Untrained muscle: 13gglycogen/100g muscle
Trained muscle: 32g/100g muscle
Carb loaded: 35-40g/100g muscle
Fat - correct answer 35% of the total calorie intake
mainly from monounsaturated
Protein - correct answer minor fuel source for the muscles
used as glycogen stores in the muscle are depleted
RDA 1.0-1.6 grams/kg of body weight
Strength training - correct answer Milk is beneficial
1.2kg protein needed to sustain (more leads to dehydration)
Vitamins and minerals - correct answer Needs met through diet without supplements. [Show Less]