5.1 Fitness Approaches

Physical Fitness

_____ is the ability to perform moderate to vigorous activity without excess fatigue.

fat

Improved fitness translates into increased utilization of _____ for muscle fuel.

increased cardiovascular function

reduced stress

lower blood pressure

weight loss/control

reduced risk of certain cancers

improved sleep

improved immune function

improved blood glucose control

slowing of the aging process

improved self-image.

What are the benefits of regular physical activity?

Healthy People

_____ is a national strategy for improving the health and well-being of all Americans. It sets goals and objectives to be achieved within the next decade, addressing public health priorities and building upon previous iterations.

10

Healthy People is updated every _____ years.

(1) Find enjoyable activities and vary the routines

(2) have an exercise partner to increase accountability

(3) start slowly

(4) set specific goals

(5) reward yourself (but not with food) once goals are achieved

What steps can be taken to establish a long-term fitness routine?

30

Studies suggest incorporating _____ minutes of activity into your daily routine is a good place to start.

those who have not been physically active

men over the age of 40

women over the age of 50

those with a history of hypertension, diabetes, or CVD

What populations should check with a physician before initiating any activity?

(1) aerobic work

(2) resistance training

(3) stretching and flexibility

What are the 3 components of any fitness program?

to increase your heart rate to the target zone and improve endurance

What is the goal of an aerobic workout?

20-60 minutes five days per week

How often and for how long should you perform aerobic exercises?

Heart Rate

_____ is defined as the number of beats per minute.

count the number of heart beats (pulse) for 10 seconds and multiply by six

How do you calculate heart rate?

maximum heart rate

To find the target zone, the _____ must first be determined.

subtract your current age from 220

How do we determine maximum heart rate?

60-90%

The target zone is then set at _____% of the maximum heart rate.

220 - 40 = 180

180 × 0.6 = 106

180 × 0.9 = 162

target heart rate between 106 - 162 BPM

What is the target heart rate for a 40 year old man?

deliver oxygen throughout the body

Aerobic activity builds endurance, which increases the ability to _____.

because, as we age, we lose muscle, and it is often replaced with fat. Adding weight training, Pilates, push-ups, or yoga two to three days per week will tone the body, increase muscle density and strength, and improve balance and flexibility. In addition, the increase in muscle tissue will increase your basal metabolic rate and calories will be burned more efficiently.

Why is resistance training and stretching important?

ATP (adenosine triphosphate)

_____ is the first source of energy for cells.

ADP (adenosine diphosphate)

Following digestion, energy is released from food and used to convert _____ to ATP.

phosphate group

ADP is converted to ATP by adding a _____.

2-4

In terms of ATP usage, the resting muscle can store enough ATP to do work for approximately ____ seconds.

anaerobic

Activity performed without the use of oxygen is referred to as _____ activity.

phosphocreatine (PCr)

As soon as the ATP in the cells begins to be used, a compound called _____ is broken down into creatine and phosphate.

converting ADP to ATP

The phosphate produced from the breakdown is used for ______.

10

PCr can maintain muscle contractions for approximately _____ seconds.

quick bursts of energy

Most activities that utilize PCr involve ______, such as jumping, throwing, sprinting, and performing a bench press.

carbohydrates

For events lasting 30 seconds to 3 minutes, such as sprinting 400 meters, the body uses _____ as a quick source of energy under anaerobic conditions.

lactic acid

The body cannot rely on anaerobic glucose breakdown for long periods of time due to the release of _____.

a byproduct of glucose breakdown that can lead to muscle fatigue

What is lactic acid?

aerobic

For events lasting between 2 minutes to 3 hours, such as cross country running or long-distance swimming, glucose breakdown occurs under _____ conditions with oxygen.

95%

The aerobic breakdown of carbohydrates produces _____% of the body's ATP needs.

muscle

For events lasting < 30 minutes, muscles utilize glycogen stores found directly in the _____ for fuel.

liver

For events lasting more than 1 hour, the glucose in the blood comes from glycogen stores found in the _____.

fat

When resting or performing low to moderate intense activities, such as a short walk, or a weight lifting session, _____ is the primary fuel.

Carbohydrates, in the form of glucose,

_____ are the major fuel sources for longer, higher intensity forms of exercise.

fatigue

Carbohydrates are needed to prevent _____.

60%

Approximately _____% of the total calorie intake should come from carbohydrates.

Carbohydrate Loading

_____ is the process of consuming CHO prior to an event and is often used by endurance athletes and found to be effective in maximizing their muscle glycogen load.

13

An untrained muscle can hold _____ grams of glycogen per 100 grams of muscle.

32

A trained muscle can hold _____ grams of glycogen per 100 grams of muscle.

35-40

After the practice of carbohydrate loading, that same muscle can hold _____ grams of glycogen per 100 grams of muscle.

excess water storage

The practice of carbohydrate loading may result in muscle stiffness and heaviness because of ______ in the muscle.

35%

Fats should make up approximately _____% of the total calorie intake.

monounsaturated

The main fat source should be mainly from _____ fatty acids.

Protein

_____ is a minor fuel source for the muscles that is primarily utilized during endurance events as glycogen stores in the muscle are depleted.

no, resistance through strength training exercises increases muscle mass

Does protein build muscle?

PCr and carbohydrates.

While ads promoting high protein bars and drinks may be aimed at weightlifters, the primary fuels during this exercise are actually _____ and _____.

0.8

The Recommended Daily Allowance (RDA) for protein for adults is _____ grams per kg of body weight.

1.0-1.6

Athletes have a slightly higher protein need of _____ grams per kg of body weight.

muscle fibers

During strength training, the extra protein is used to repair _____.

wrestlers, ballerinas, and gymnasts

What populations are examples of those at risk for vitamin and mineral deficiencies?

Iron

_____ is the mineral important in the production of red blood cells and the transport of oxygen throughout the body.

Menstruating females

Vegetarians

Infants who are breastfeeding from a vegetarian mother

What populations are at a higher risk of iron deficiency?

a blood test to check hemoglobin levels

How do we determine if someone is iron deficient?

Calcium

_____ is a mineral needed for strong bones and normal muscle function.

Female Athlete Triad

The combination of disordered eating leading to a low body mass index, osteoporosis, and loss of menstruation combined with excessive physical training is known as the _____.

Ergogenic

_____ (meaning "work producing") aids are defined as a mechanical, nutritional, psychological, or physiological substance or treatment intended to improve performance.

vitamins and minerals

energy bars

sports drinks

meal replacement products like Boost or Ensure

What are some examples of good/allowed ergogenic aids?

anabolic steroids

growth hormones

GHB

blood doping

What are some examples of harmful/banned ergogenic aids?

Water

_____ is needed to regulate your body temperature and to stay cool.

11 (at least 9 cups from fluid)

Women should consume at least _____ cups of fluid daily.

15 (at least 13 from fluid)

Men should consume at least _____ cups of fluid daily.

heat exhaustion, heat cramps, and heat stroke

Losing more than 3% of your body weight in water can significantly impact performance and lead to serious heat-related illnesses such as _____.

clear to pale yellow

A well hydrated individual has _____ urine.

Dark yellow

_____ urine indicates a risk of dehydration.

2.5-3.0

To prevent dehydration, _____ cups of water should be consumed for each pound lost during or after the event.

Heat Exhaustion

_____ can occur when temperatures and humidity levels are high. As humidity rises, sweat becomes an inefficient way to keep the body cool.

profuse sweating, dizziness, nausea/vomiting, muscle weakness, fatigue, and skin flushing

What are the symptoms of heat exhaustion?

move them to a cool place

encourage them to drink fluids

sponge them with cool water

If someone appears to be suffering from heat exhaustion, what should you do?

Heat cramps

_____ occur when fluids are replaced but sodium levels in the body are low.

Heat Stroke

_____, the most serious condition related to dehydration, occurs when the body’s internal temperature reaches 104 degrees Fahrenheit, and the body’s cooling capacity fails and sweating stops.

hot and dry skin, fainting, confusion, poor coordination, and seizures — without treatment coma or death may result

What are the symptoms of a heat stroke?