Nutrition and Physical Activity Chapter 13 Exam Questions and Answers Rated A+

Nutrition and Physical Activity Chapter 13 Exam Questions and Answers Rated A+ physical activity - Answers any muscle movement that increases energy expenditure leisure time physical activity - Answers any activity unrelated to a person's occupation e.g. giving, walking, biking includes exercise - purposeful, planned, physical activity physical fitness - Answers state of being which is created by the interaction between nutrition and physical activity physical fitness includes: cardiorespiratory fitness, musculoskeletal fitness, flexibility, body composition cardiorespiratory fitness - Answers -determines how long you can continue a task, whether it is climbing stairs, raking leaves, or running a race -requires strength but also involves the cardiovascular and respiratory systems musculoskeletal fitness - Answers -muscle strength and endurance enhance the ability to perform tasks such as pushing or lifting -increased by repeatedly using muscles in activities that require moving against a resisting force -strength training or resisting training (weight lifting) flexibility - Answers -determines range of motion -being flexible may reduce the risk of pulled muscles and tendons body composition - Answers -exercise builds and maintains muscle -individuals who are physically fit have a greater proportion of lean body tissue than unfit individuals of the same body weight overload principle - Answers the more you do, the more you're capable of what region in Canada has the most physically active population? least? - Answers most is BC least is manitoba and maritimes what diseases are strongly affected by physical inactivity - Answers osteoporosis, stroke, type 2 diabetes, heart disease, colon cancer, breast cancer, hypertension what gender is more physically inactive? - Answers females eating for exercise is an issue of: - Answers fuel, hydration, nutrients What is the fuel for physical activity? - Answers ATP Adenosine triphosphate (ATP) - Answers -the energy carrying molecule in the body -ATP must be generate continuously since muscles have only enough ATP for 1-3 seconds of activity -ATP provides energy for all body processes What do muscles do after depleting ATP stores? - Answers they turn to other sources: -Creatine phosphate (CR) stores some energy that can be used to make ATP - Creatine phosphate stores enough energy for 3-15 seconds of maximal physical effort (e.g. sprinting, jumping, for very brief periods of time) During first 15s of exercise, what fuel is used? What happens after that? - Answers -ATP in muscles is used for the first 1-3 s of activity -then for the next 8-10s Phosphocreatine stores are used -after the creatine phosphate stores have been used up, the lungs still haven't had enough time to produce O2 so anaerobic metabolism must occur, this lasts for the first 2-3 min of exercise -after his aerobic metabolism occurs -both aerobic and anaerobic metabolism use carbohydrates to produce ATP what is the primary carbohydrate used to generate ATP? - Answers glucose differences between aerobic and anaerobic metabolism - Answers -anaerobic only occurs when there is no O2 present, and breaks pyretic acid into lactic acid and 2ATP (thats why lactic acid builds up when you are doing sprints or something like that) -aerobic acid occurs when O2 is present and occurs in a series of steps that include CAC and ETC, this results in the production of 36ATP per one glucose (through glycolysis, CAC, ETC) -anaerobic metabolism is used for short term energy (2-3 min), aerobic is for long term energy when are fats (triglycerides) metabolized to generate ATP? - Answers -during low intensity exercise -for exercise of long duration -triglycerides are a very abundant energy source, even in lean people -they have a lot of energy, 9 cals/g, in comparison to 4cals/g in carbs what determines fuel usage? - Answers -intensity: higher intensity, more CHO used -duration: longer duration, more fat used -training levels: training increases use of fat for energy and increases the muscle's ability to store glycogen -untrained muscles produce lactic acid more rapidly that trained muscles, depleting glycogen more rapidly -diet composition: high CHO diets increase muscle glycogen stores, which prevents fatigue that can occur with exercise when are carbohydrates used over fats and vice versa? - Answers -carbohydrates are mostly used to fuel high intensity movement -fats are used to fuel low intensity (but longer duration) movement when would protein be used as a fuel source for exercise? - Answers -proteins would not be used as an energy source under normal conditions -proteins aren't considered a main energy source -protein provides very little fuel -protein is used for energy when a person is consuming very few calories -the proteins (amino acids) would be converted to glucose via gluconeogenesis and then aerobic metabolism occurs how is water balance maintained for physically active people? - Answers -drink fluids before, during, and after exercise -consume enough water to maintain body weight -training in hot environments requires careful attention to water intake, you use up more body water through sweating and this minimizes performance unless replenished -you cannot cure dehydration during sport - need to prevent and pre-hydrate what is dehydration - Answers -lack of body water -loss is great enough for blood hydration to actually decrease, resulting in fatigue -the risk of dehydration is greater in hot climates