AFAA Primary Group Exercise Certification Study Guide Correct 100%

List 8 health benefits associated with regular participation in physical activity. - ANSWER 1. Lower risk of coronary heart disease 2. Lower risk of high blood pressure 3. Lower risk of Type 2 diabetes 4. Lower risk of breast cancer 5. Reduced depression 6. Improved cardiorespiraratory & muscular fitness 7. Lower risk of colon cancer 8. Prevention of weight gain How can interval training improve aerobic performance? - ANSWER Maximizes aerobic power and minimizes boredom, overloads both the aerobic and anaerobic energy systems 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. Define energy and its food source. - ANSWER Energy is the ability to do work and the source of energy is the sun. What is an intercellular carrier of chemical energy produced by the body for muscular work? - ANSWER Adenosine Triphosphate (ATP) List the 2 Energy Pathways - ANSWER Anaerobic and Aerobic Fill in the blanks below: An anaerobic pathway consists of: a. ATP-CP system/phosphagen system 1) Fuel source = __________ 2) Intensity = __________ 3) Duration = __________ 4) List 3 examples of activities that utilize this system. - ANSWER 1) Fuel source = creatine phosphate 2) Intensity = very high 3) Duration = very short (1-20sec) 4) Activities = 100 meter sprinting, jumping, throwing, kicking, lifting heavy weights Fill in the blanks below: An anaerobic pathway also consists of: b. A lactic acid system consists of: 1) Fuel source = __________ 2) Intensity = __________ 3) Duration = __________ 4) List 3 examples of activities that utilize this system. - ANSWER 1) Fuel source = carbohydrate only 2) Intensity = sustained high intensity 3) Duration = short / medium (45-90 sec) 4) Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling