AFAA Primary Group Exercise Certification Study Guide

List 8 health benefits associated with regular participation in physical activity. - answer-Lower risk of coronary heart disease, lower risk of high blood pressure, lower risk of Type 2 diabetes, lower risk of breast cancer, reduced depression, improved cardiorespiraratory & muscular fitness, lower risk of colon cancer, prevention of weight gain. How can interval training improve aerobic performance? - answer-Maximizes aerobic power and minimizes boredom. List 3 physiological adaptations that occur to improve exercise performance and state how or why improvements occurs. - answer-1. Increased maximal blood flow - Performing aerobic exercise forces large volumes of blood which increases stroke volume. 2. Increased oxygen delivery and carbon dioxide removal - The cardiorespiratory system saturates blood coming from the lungs with oxygen efficiently. The high pulmonary ventilation assists with the removal of carbon dioxide during exercise. 3. Increased maximal oxygen uptake and aerobic power - Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber. Energy Metabolism Define energy and its food source. - answer-Energy is the ability to do work and the source of energy is the sun. Define ATP - answer-Adenosine Triphosphate ATP. Compound that releases energy necessary. for muscular contraction. 1 mole ATP = 1/10 mile energy walk. Energy Pathways - answer-Anaerobic and Aerobic. An anaerobic pathway consists of: - answer-ATP-CP - phosphagen system. Fuel source = CHEMICAL creatine phosphate. Intensity = very high. Duration = very short 1 to15 seconds. Activities = sprinting, jumping, throwing, kicking, lifting heavy weights. An anaerobic pathway also consist of - answer-LACTIC ACID SYSTEM Fuel source = GLUCOSE carbohydrate only. Intensity = high, moderate. Duration = short, medium 45-90 seconds. Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling. aerobic pathway consists of: - answer-AEROBIC SYSTEM Fuel source = Carbohydrates, fat, protein.