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Define exercise.
Excercise- A subcategory of leisure-time physical activity; any activity that is purposeful, planned, and structured.
What is aerobic exercise?
Aerobic Exercise- Exercise that involves the repetitive movement of large muscle groups, increasing the body's use of oxygen and promoting cardiovascular health.
What is resistance training?
Resistance Training- excercise in which our muscles act against resistance ex: handheld weights
What is stretching?
Stretching- Exercises that increase flexibility, in which muscles are gently lengthened using slow, controlled movements.
What are the recommendations for exercise? How many minutes per day? Who established these recommendations?
U.S. Department of Health and Human Services (HHS) released the Physical Activity Guidelines for Americans:
For adults to improve their health, should engage in at least 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous-intensity physical activity each week, or a mix of both. The physical activity should be done in sessions lasting at least 10 minutes each, spread throughout the week.
How can you assess hydration after exercise?
don't know yet
What is the overload principle?
Placing an extra physical demand on your body in order to improve your fitness level.
What is the FITT principle?
The principle used to achieve an appropriate overload for physical training; FITT stands for frequency, intensity, time, and type of activity.
How many days per week should you train to achieve cardiorespiratory fitness?
For cardiorespiratory fitness, you should participate in an aerobics class at least three times per week or jog for at least 20 minutes three times per week.
How many days per week should you train to achieve muscular fitness/strength?
For muscular fitness/strength, only 2 to 3 days of training are needed to achieve muscular fitness.
During cardiorespiratory fitness, what are the recommended heart rate percentage ranges?
50% to 85% of your maximum heart rate is the level at which your heart is beating with moderate to high intensity.
How do you calculate your maximal & training heart rate range?
Maximal heart rate: 220 - age = ___ beats per minute (bpm)
Lower end of intensity range: 50% of ___ bpm. .50 ✕ ___ bpm = __ bpm (low end)
Higher end of intensity range: 70% of ___ bpm. .70 ✕ ___ bpm = __ bpm (high end)
When do we use more carbohydrate during excerise?
Carbohydrates are the primary fuel source for our bodies, particularly for our brain and for physical exercise. The amount of ATP stored in a muscle cell is limited and only keeps a muscle active for about 1 to 3 seconds. For intense activities lasting about 3 to 15 seconds, creatine phosphate can be broken down to provide energy and support the regeneration of ATP. To support activities that last from 30 seconds to 2 minutes, energy is produced from glycolysis.
When do we use more fat during excerise?
Fats is an important energy source for our bodies at rest and during low-intensity exercise. During exercise when the body needs extra energy, it gets it from burning fat. Fatty acids can be broken down aerobically (uses oxygen) to support low intensity and longer duration activities. Fat provides more than twice the energy per gram as compared with carbohydrate.
What are appropriate recommendations for a weight loss or weight gain regimen?
don't know yet
Know the application for creatine phosphate (CP) in regards to timing for a sporting activity.
Cells use creatine phosphate (CP) to regenerate ATP, it is theorized that creatine supplements make more CP available to replenish ATP, which prolongs a person's ability to train in short term activities, but creatine does not seem to enhance performance but may increase the work performed and amount of strength gained during resistance exercise.
what is the relationship of lactic acid with glucose metabolism?
The breakdown of one molecule of glucose, glycolysis, produces two molecules of pyruvic acid and two ATP molecules. When pyruvic acid is further metabolized as an anaerobic process, it results in the production of lactic acid. The metabolism of pyruvic acid in the presence of adequate oxygen (aerobic process) yields 36 to 38 molecules of ATP.
What type of physical activities would be appropriate for fat utilization?
Fat is the primary fuel source during low-intensity activities, to decrease body fat you would want to do activities of higher intensity to expend additional energy and decrease body fat stores.
If you have a low fitness level and can walk longer amount but can only jog for a short amount, then the overall amount of fat utilized and energy expended for walking would be higher than for jogging, and walking would be the better choice to decrease body fat.
What are ergogenic aids?
Ergogenic aids are substances used to improve exercise and athletic performance.
Caffeine supplementation.
Caffeine- a stimulant, makes us feel more alert and energetic, while decreasing feelings of fatigue. Caffeine has been shown to increase the use of fat as a fuel during endurance exercise, thereby sparing muscle glycogen and improving performance.
What is creatinine?
Creatinine- is a breakdown product of creatine phosphate from muscle and protein metabolism. It is released at a constant rate by the body.
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