KIN 405 lecture 1 || Smart Study Guide: Focused Notes
& Verified Answers!!
why is exercise good? promote positive changes? correct answer - good for adaptations and
development
- promotes efficient heart rate, reduces chance of dis!!ease, promotes body function, prevent
injury
how do the positive changes happen with exercise? correct answer - muscles are mirco-
tearing, fix itself, grows
- number of cells increase needed for adaptations
- genes: predisposition, muscle type, increase in certain proteins
describe relationship of working out and health benefits correct answer sigmoidal
once above a certain amount, the improvements/benefits tail off
when do the adaptations occur in relation to exercise? correct answer during rest
what cell has to do with inflammation? correct answer white blood cells
what physiological changes happen due to exercise? (robustness) (6) correct answer - heart
gets bigger
- heart gets stronger
- more blood vessels
- skeletal muscle gets bigger
- skeletal muscle gets stronger
- capacity of tissue increases
What happens to adaptions when you stop exercising? why? correct answer - lose adaptations
- physiologically doesn't make sense
mRNA role in gene/protein translation correct answer - tells ribosomes how to make protein
why does it take time with exercise to see/get adaptations? correct answer accumulation of
proteins is needed to cause changes in function
why is eating protein when lifting so important? correct answer helps rebuild proteins in the
body (especially actin and myosin)
where are carbohydrates stored? correct answer liver and skeletal muscle as glycogen
T/F Adaptations of exercise occur in only healthy people correct answer FALSE
does for both healthy and those that have metabolic syndromes
on a physiological level, what are our bodies used to? correct answer cost lots of calories to
survive
try to conserve energy to stay in energy balance (rest and eat whenever we could--maximize
calories and resting)
,why are our bodies not used to what our lives look like now? correct answer physiologically
haven't caught up to where society is yet
explain mismatch of our bodies and our society? correct answer exercise is an additive in
todays world
since it is additional, body will continue to decline until reaching disease levels
greatest way to gain health adaptations from exercise? correct answer aerobic component of
activity
what is the best biomarker for health? correct answer VO2max
How does bone health have to do with exercise? correct answer want some load based
exercise so bone mineral density is increased
what is activated with calorie restriction? correct answer autophagy
(cellular housekeeping)
Aging and autophagy correct answer causes aging phenotype with decreased mobility/activity
levels
why is exercise good for overall function? (6) correct answer 1. exercise induced atrophy
2. loading of skeletal muscle system reduces loss of bone density
3. stress tissue to reduce decline
4. maintain VO2max for longer
5. increase gene activity
6. increase stroke volume
changes our bodies make to not waste calories and conserve energies? correct answer 1.
reduce basal metabolic rate
2. decrease in exercise energy expenditure (same work done needs less calories when
exercising)
3. decrease in activity level (become more sluggish)
4. body is hungry (wants more calories to be coming in)
what is the basis of weight loss? correct answer calories in v. calories out
what increases calories out? correct answer genes
acute energy expenditure
any sort of weight gain (more work done to support)
does BMR increase the same for both lean body mass and fat mass? correct answer - LBM)
increases metabolic rate more
- energy cost of muscles is much higher than fat
what decreases calories out? correct answer - genes
- decrease in physical activity (inactivity)
- weight loss
, what happens to basal metabolic rate when exercising regularly? correct answer acutely
increases (only a bit at the beginning) then decreases
- body recognizes we are burning more calories so we want to savor as much as possible
thrifty v. spend thrift individuals correct answer thrifty = high energy savers
spend thrift = don't save energy very well
why do we have to work to be healthy/fit? correct answer need only the energy to live
only need energy to breath
why would genes try to maximize health/function? correct answer want to continue the
species
T/F Humans are adapted to physical activity. correct answer True
T/F Humans are adapted to be seek sedentary behavior. correct answer True
With regards to the biology of exercise adaptation, acutely, exercise increases ___.
a) fatigue resistance
b) protein expression of exercise responsive genes
c) mRNA of exercise responsive genes
d) metabolic function correct answer c) mRNA of exercise responsive genes
With regard to the biology of exercise adaptation, what causes an increase in function at the
cellular/tissue level that results in increased physical performance and capacity as a result of
long-term training?
a) increase in mRNA content of exercise responsive genes
b) increase in exercise responsive genes
c) increases in protein content of exercise responsive genes
d) DNA mutation correct answer c) increases in protein content of exercise responsive genes
T/F An accumulation of exercise responsive proteins only occur as a result of repeated bouts
of exercise and acute increases in mRNA. correct answer True
Exercising (increased physical activity) regularly will ___ BMR.
a) increase
b) decrease
c) not affect correct answer b) decrease
if you stress the body's ability to generate muscular force, what will the chronic adaptation
be?
a) an increase in the body's ability to generate muscular force
b) an increase in aerobic metabolism
c) an increase in VO2max correct answer a) an increase in the body's ability to generate
muscular force
as you become more fit you expend ("burn") ____ calories during exercise at a given
intensity.
a) more
b) less
& Verified Answers!!
why is exercise good? promote positive changes? correct answer - good for adaptations and
development
- promotes efficient heart rate, reduces chance of dis!!ease, promotes body function, prevent
injury
how do the positive changes happen with exercise? correct answer - muscles are mirco-
tearing, fix itself, grows
- number of cells increase needed for adaptations
- genes: predisposition, muscle type, increase in certain proteins
describe relationship of working out and health benefits correct answer sigmoidal
once above a certain amount, the improvements/benefits tail off
when do the adaptations occur in relation to exercise? correct answer during rest
what cell has to do with inflammation? correct answer white blood cells
what physiological changes happen due to exercise? (robustness) (6) correct answer - heart
gets bigger
- heart gets stronger
- more blood vessels
- skeletal muscle gets bigger
- skeletal muscle gets stronger
- capacity of tissue increases
What happens to adaptions when you stop exercising? why? correct answer - lose adaptations
- physiologically doesn't make sense
mRNA role in gene/protein translation correct answer - tells ribosomes how to make protein
why does it take time with exercise to see/get adaptations? correct answer accumulation of
proteins is needed to cause changes in function
why is eating protein when lifting so important? correct answer helps rebuild proteins in the
body (especially actin and myosin)
where are carbohydrates stored? correct answer liver and skeletal muscle as glycogen
T/F Adaptations of exercise occur in only healthy people correct answer FALSE
does for both healthy and those that have metabolic syndromes
on a physiological level, what are our bodies used to? correct answer cost lots of calories to
survive
try to conserve energy to stay in energy balance (rest and eat whenever we could--maximize
calories and resting)
,why are our bodies not used to what our lives look like now? correct answer physiologically
haven't caught up to where society is yet
explain mismatch of our bodies and our society? correct answer exercise is an additive in
todays world
since it is additional, body will continue to decline until reaching disease levels
greatest way to gain health adaptations from exercise? correct answer aerobic component of
activity
what is the best biomarker for health? correct answer VO2max
How does bone health have to do with exercise? correct answer want some load based
exercise so bone mineral density is increased
what is activated with calorie restriction? correct answer autophagy
(cellular housekeeping)
Aging and autophagy correct answer causes aging phenotype with decreased mobility/activity
levels
why is exercise good for overall function? (6) correct answer 1. exercise induced atrophy
2. loading of skeletal muscle system reduces loss of bone density
3. stress tissue to reduce decline
4. maintain VO2max for longer
5. increase gene activity
6. increase stroke volume
changes our bodies make to not waste calories and conserve energies? correct answer 1.
reduce basal metabolic rate
2. decrease in exercise energy expenditure (same work done needs less calories when
exercising)
3. decrease in activity level (become more sluggish)
4. body is hungry (wants more calories to be coming in)
what is the basis of weight loss? correct answer calories in v. calories out
what increases calories out? correct answer genes
acute energy expenditure
any sort of weight gain (more work done to support)
does BMR increase the same for both lean body mass and fat mass? correct answer - LBM)
increases metabolic rate more
- energy cost of muscles is much higher than fat
what decreases calories out? correct answer - genes
- decrease in physical activity (inactivity)
- weight loss
, what happens to basal metabolic rate when exercising regularly? correct answer acutely
increases (only a bit at the beginning) then decreases
- body recognizes we are burning more calories so we want to savor as much as possible
thrifty v. spend thrift individuals correct answer thrifty = high energy savers
spend thrift = don't save energy very well
why do we have to work to be healthy/fit? correct answer need only the energy to live
only need energy to breath
why would genes try to maximize health/function? correct answer want to continue the
species
T/F Humans are adapted to physical activity. correct answer True
T/F Humans are adapted to be seek sedentary behavior. correct answer True
With regards to the biology of exercise adaptation, acutely, exercise increases ___.
a) fatigue resistance
b) protein expression of exercise responsive genes
c) mRNA of exercise responsive genes
d) metabolic function correct answer c) mRNA of exercise responsive genes
With regard to the biology of exercise adaptation, what causes an increase in function at the
cellular/tissue level that results in increased physical performance and capacity as a result of
long-term training?
a) increase in mRNA content of exercise responsive genes
b) increase in exercise responsive genes
c) increases in protein content of exercise responsive genes
d) DNA mutation correct answer c) increases in protein content of exercise responsive genes
T/F An accumulation of exercise responsive proteins only occur as a result of repeated bouts
of exercise and acute increases in mRNA. correct answer True
Exercising (increased physical activity) regularly will ___ BMR.
a) increase
b) decrease
c) not affect correct answer b) decrease
if you stress the body's ability to generate muscular force, what will the chronic adaptation
be?
a) an increase in the body's ability to generate muscular force
b) an increase in aerobic metabolism
c) an increase in VO2max correct answer a) an increase in the body's ability to generate
muscular force
as you become more fit you expend ("burn") ____ calories during exercise at a given
intensity.
a) more
b) less
