KINE-N220 Ch 14

True or False: As the body adapts to regular exercise, the "training effect" results in a decreased resting heart rate.

True

Which of the following are benefits of incorporating strength-training into your workout routine?

better able tro handle activities of daily living increases basal metabolic rate through increases in lean mass reductions in risks for CVD, osteoporosis, and type 2 diabetes

After 3 hours of exercise, what are the main sources of energy?

blood glucose and plasma free fatty acids

when making behavior changes, it is healful to set__that are challenging yet attainable

goals

As exercise duration increases, the amount of plasma free fatty acids used for energy

increases

An athlete who runs for 15 minutes obtains most of her energy from

muscle glycogen

Determine whether each factor increases or decreases with regular, moderate physical activity.

* Increased by exercise: muscle mass and strength; flexibility and balance; bone and joint strength. * Decreased by exercise: blood pressure; risk of colon cancer; stress.

Determine whether each of the scenarios pertains to the anaerobic or aerobic breakdown of glucose.

--Aerobic glucose breakdownBreakdown products are carbon dioxide and waterOccurs when plenty of oxygen is available in the muscleSupplies more ATP than other types of glucose metabolismProvides about 95% of the ATP made from complete glucose metabolism --Anaerobic glucose breakdownBreakdown products include pyretic acid and lactic acidOccurs when oxygen supply in the muscle is limitedProvides most of the energy needed for events that require a quick burst of energy, ranging from about 30 seconds to 2 minutesProvides about 5% of the ATP made from complete glucose metabolism

Place in correct order the steps by which lactic acid is converted into glucose

1. Lactic acid accumulates in the muscle cell2. Lactic acid is released in the bloodstream3. Lactic acid is extracted by the liver4. Glucose resynthesis occurs

Heat cramps can occur when a person sweats profusely while working or exercising and replaces lost fluids, but not electrolytes. To prevent heat cramps,_ is the ideal choice for rehydration

Sport drinks.

T/F Lifting weights can decrease a person's riusk for cardiovascular diseases and type 2 diabetes.

T

Anthony is a 42-year-old male who recently lost 50 pounds by increasing his exercise and eating small, frequent meals. Now that he is in a weight-maintenance phase, his trainer recommends doing exercise for 90 minutes per day, most days of the week, at 60% to 70% of his maximum heart rate. How many heartbeats per minute is 60% to 70% of his maximum heart rate?

107-125 beats per minute

Not including the water in foods, the average adult male needs to drink about __ cups of fluid per day.

13

To maintain adequate hydration, for every pound lost during exercise, consume_ cups of water during or immediately after exercise.

2-3

How many cups of fluid are required to replace each pound of weight lost during a workout?

2-3 cups

As the half-marathon approaches, and in order to increase his glycogen stores and reduce the likelihood of fatigue, Anthony is interested in increasing the percentage of total calories in his diet coming from carbohydrate. If he is eating 2,500 kcal per day during the training period, and if he wants 60% of his calories per day to come from carbohydrate, how many grams of carbohydrate should he be eating per day?

375 grams of carbohydrate per day

What is the recommendation for the nutrient composition of energy bars to produce optimal performance?

40 g carbohydrates, no more than 10 G protein, no more than 4 g fat, no more than 5 g fiber

At rest and during typical daily exercise, amino acids contribute about__%of total energy needs.

5

Jacob just completed an intense tennis match. Which of the following activities would make a good cool-down?

5 minutes of streching for all major muscle groups. 5 minutes of brisk walking around the tennis court.

Sports drink should be used in events longer than:

60 minutes

Compared to anaerobic glucose metabolism, aerobic glucose metabolism produces more:

ATP

What are some adverse health effects of exercising in high humidity?

Decreased exercise performance increased work for heart rapid fatigue

With psysical training, the ability of muscle cells to break down_ to yield ATP increases.

Fatty acids, Amino acids. Glucose

what are the two major determinants of athletic performance?

Genetic makeup, Atheletic training

For your cells, what are some advantages of using fat for fuel.

We generally have some fat stores than carbohydrate stores. Fat fuel provides twice as much energy in comparison to carbohydrate.

Body cells must convert the chemical energy in carbohydrates, proteins, or fats into__in order to fuel body functions.(HINT: Spell out the term.)

adenosine triphosphate

____ is the breakdown product formed when one phosphate group is removed from ATP.

adp

As exercise duration increases, use of muscle glycogen

decreases

True or False: A fitness program should include aerobic exercises 2 days a week.

false

With regard to planning a fitness proigram, FITT stands for _________of exercise.

frequency, intensity, time, and type

carbohydrate requirements are_for athletes than they are for nonathletes.

higher

Most plasma free fatty acids arise from

hydrolysis of stored fat

What are the two primary fuel sources used for strength and power moves?

phosphocreatine (PCr) and carbohydrates

Exercise specifically refers to physical activity that is

planned, repetitive, and intended to improve physical fitness

Physical activity aids in weight control by

raising post-exercise resting energy expenditure increasing overall energy expenditure.

Cool down exercises typically involve 5-10 minutes of low-intensity activity and 5-10 minutes of stretching. Which of the following is a proven benefit of including a cool-down at the end of a workout?

reduces dizziness by allowing time for the heart rate to adjust to normal.