Exercise Physiology Quiz
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Questions and Answers

What is the primary focus of exercise prescription for cardiorespiratory fitness?

  • Improving flexibility and balance during workouts
  • Increasing muscular endurance through weightlifting
  • Reducing body fat without addressing cardiovascular health
  • Enhancing aerobic capacity and sustaining physical activity (correct)

Which principle is crucial for designing a strength and endurance program?

  • Focusing exclusively on anaerobic exercises
  • Setting realistic goals that consider the individual's current fitness level (correct)
  • Training at maximum intensity at all times
  • Incorporating a variety of activities to prevent boredom

Which type of training is most commonly associated with developing muscle fitness?

  • Cardio workouts like running or cycling
  • Weight training programs focusing on resistance exercises (correct)
  • Yoga sessions aimed primarily at improving relaxation
  • High-intensity interval training (HIIT) with no weights

What is the purpose of starting and maintaining a cardiorespiratory fitness program?

<p>To establish a foundation for overall physical health and endurance (A)</p> Signup and view all the answers

Which factor is essential in developing an individualized exercise prescription?

<p>Considering the individual's personal fitness levels and needs (B)</p> Signup and view all the answers

What is considered equivalent to cardiorespiratory fitness?

<p>Aerobic activity (B)</p> Signup and view all the answers

Which of the following activities is an example of anaerobic physical activity?

<p>Sprinting (B)</p> Signup and view all the answers

How long can anaerobic activity typically be sustained?

<p>2 to 3 minutes (A)</p> Signup and view all the answers

What distinguishes exercise from general physical activity?

<p>Exercise is a structured and repetitive activity (D)</p> Signup and view all the answers

What is the relationship between physical activity and physical fitness?

<p>Increased intensity, duration, and frequency enhance physical fitness (B)</p> Signup and view all the answers

Which of the following statements is true about physical activity?

<p>It can be measured using kilocalories (C)</p> Signup and view all the answers

What is included in the formula relating physical activity and exercise?

<p>kcalExerclse + kcalNonexercise (D)</p> Signup and view all the answers

Which of the following is NOT a characteristic of exercise?

<p>It is spontaneous and unstructured (D)</p> Signup and view all the answers

Which principle suggests that activities should focus on specific outcome goals?

<p>Specificity (B)</p> Signup and view all the answers

What is the principle that indicates adaptations to stress can be lost if training is stopped?

<p>Reversibility (D)</p> Signup and view all the answers

Which method is used to organize workouts into blocks of work and rest?

<p>Periodization (A)</p> Signup and view all the answers

What does overtraining syndrome result from?

<p>Chronic stress from physical activity (C)</p> Signup and view all the answers

Which of the following is NOT necessary to improve fitness levels?

<p>Resting heart rate (D)</p> Signup and view all the answers

What should a beginner focus on during the initial phase of an exercise program?

<p>Gradually increasing volume while exercising at low intensity (C)</p> Signup and view all the answers

What is the main difference in training strategies between distance runners and sprinters?

<p>Distance runners rely on sustained aerobic energy production. (A)</p> Signup and view all the answers

Which muscle fibers are primarily recruited in walking and jogging activities?

<p>Slow twitch muscle fibers (B)</p> Signup and view all the answers

Which of the following components is not part of skill-related fitness?

<p>Flexibility (A)</p> Signup and view all the answers

What principle involves the organization of training into phases or cycles?

<p>Periodization (D)</p> Signup and view all the answers

How does environmental stress during exercise in hot conditions affect the body?

<p>It increases plasma volume and sweating. (B)</p> Signup and view all the answers

Why is quantifying intensity vital for those starting a fitness program?

<p>It provides a clearer understanding of effort level. (D)</p> Signup and view all the answers

What is the most effective way to measure exercise intensity for cardiorespiratory fitness?

<p>Using heart rate monitoring (B)</p> Signup and view all the answers

What type of muscle fibers are primarily developed in weightlifting activities?

<p>Fast twitch fibers (B)</p> Signup and view all the answers

What adaptation occurs following prolonged heat exposure during exercise?

<p>Enhanced thermoregulation (C)</p> Signup and view all the answers

How does intensity drive adaptation in physical fitness?

<p>By determining the degree of difficulty in exercise. (D)</p> Signup and view all the answers

What role does cholesterol play in the human body?

<p>It helps build cell membranes and produce sex hormones. (A)</p> Signup and view all the answers

Which lipoprotein is primarily responsible for transporting cholesterol in the bloodstream?

<p>Low-density lipoprotein (LDL) (B)</p> Signup and view all the answers

What is considered an optimal LDL cholesterol value for reducing cardiovascular disease risk?

<p>Less than 100 mg.dl-1 (C)</p> Signup and view all the answers

How does HDL cholesterol contribute to cardiovascular health?

<p>It transports excess cholesterol to the liver for metabolism. (A)</p> Signup and view all the answers

Which population is identified to have a higher prevalence of metabolic syndrome?

<p>Obese individuals with BMI &gt; 30 kg/m2 (D)</p> Signup and view all the answers

What is the effect of LDL cholesterol on coronary arteries?

<p>It contributes to plaque formation and obstructs blood flow. (B)</p> Signup and view all the answers

What lifestyle changes can effectively manage metabolic syndrome?

<p>Healthy nutrition and increased physical activity (B)</p> Signup and view all the answers

What percentage of older adults (over 60 years) are likely to have lower HDL cholesterol levels compared to younger adults (20–29 years)?

<p>40% (D)</p> Signup and view all the answers

What percentage of daily calories burned is accounted for by BMR?

<p>60–75% (A)</p> Signup and view all the answers

What is the primary role of liver glycogen?

<p>To maintain steady blood sugar levels (C)</p> Signup and view all the answers

How many grams of carbohydrates per kg of body weight per day is recommended for moderate duration/low intensity training?

<p>5–7 g (C)</p> Signup and view all the answers

What is the recommended carbohydrate intake post-exercise for recovery?

<p>1 g per kg BW per hour (A)</p> Signup and view all the answers

What results from consuming more calories than your body requires?

<p>Weight gain (B)</p> Signup and view all the answers

Which factor affects the number of calories burned during physical activity?

<p>Type of exercise and duration (A)</p> Signup and view all the answers

What is the main energy source for physical activity during exercise?

<p>Carbohydrates (B)</p> Signup and view all the answers

Which demographic generally has a higher BMR?

<p>Men (A)</p> Signup and view all the answers

Flashcards

Cardiorespiratory Fitness Exercise Prescription

A personalized plan for improving cardiovascular health through exercise.

Starting/Maintaining Cardiorespiratory Fitness Program

Steps to begin and build a workout routine for heart and lung health.

Strength and Endurance Training Program

A plan for building strength and endurance in muscles.

Weight Training Programs

Different methods for building muscle using weights.

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Individualized Exercise Prescription

Personalized exercise plan based on individual needs and goals.

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Aerobic Capacity

The ability of your body to use oxygen to produce energy during physical activity. It reflects how well your cardiovascular system works.

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Aerobic Activity

Any physical activity that relies mainly on oxygen for energy production. It can be sustained for extended periods.

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Anaerobic Activity

High-intensity activity that uses energy quickly without relying heavily on oxygen. It can only be maintained for a short duration.

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Exercise vs. Physical Activity

Exercise is a planned, structured, repetitive, and purposeful form of physical activity. Physical activity is any bodily movement that uses energy.

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What is Exercise?

Exercise is a subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain physical fitness.

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Physical activity categories

Physical activity can be categorized into different types, like conditioning, sports, and daily activities. Some types are more likely to be considered exercise than others.

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Physical Activity is Complex

Physical activity is a complex behavior. It can be broken down into different categories that are mutually exclusive, meaning they don't overlap with each other, except for sleep.

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Importance of Physical Activity

Physical activity is important for health and well-being. Most conditioning and sports activities are done to improve or maintain physical fitness, making them similar to exercise.

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Aerobic Energy Production

The process of using oxygen to create energy for sustained physical activity, like distance running.

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Training Strategy for Distance Runners

A specific plan that emphasizes aerobic energy production and endurance, unlike the training for sprinters.

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Force Stress in Weightlifting

The amount of force required to lift heavy weights, which stimulates muscle growth.

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Fast-Twitch Muscle Fibers

Muscle fibers responsible for powerful, short-duration movements, crucial for weightlifting.

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Force Stress in Walking & Jogging

The force absorbed from body weight and forward momentum during these activities.

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Slow-Twitch Muscle Fibers

Muscle fibers better suited for endurance activities, like walking and jogging, as they can sustain activity for longer periods.

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Environmental Stress and Exercise

The effects of external factors, like heat, on the body during exercise.

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Adaptation to Heat Stress

The body's response to heat exposure, where sweating and blood plasma volume increase to regulate temperature.

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Specificity

Training should focus on the specific skills and movements needed for the desired outcome. For example, a basketball player should focus on drills that increase their height, dribbling, and shooting skills.

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Reversibility

If you stop exercising, the fitness benefits you gained will decrease over time.

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Rest and Recovery

The body needs rest and recovery after exercise to prevent overtraining and build fitness.

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Periodization

A planned approach to training that involves cycles of work and rest.

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Overtraining Syndrome

A condition that results from excessive training without proper rest.

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Detraining

The process of losing fitness due to inactivity or reduced training.

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Exercise

Planned, structured, and repetitive physical activity designed to improve fitness.

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Overload Principle

The body adapts to increased demands, so you have to gradually increase the intensity, duration, or frequency to continue improving.

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Basal Metabolic Rate (BMR)

The number of calories your body burns at rest to maintain basic functions like breathing and heart beat. It accounts for about 60-75% of your daily calorie needs.

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Calories for Activity

The number of calories you burn during physical activities like walking, exercising, and even housework.

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How do you store energy?

Your body stores energy as glycogen in your liver and muscles. Liver glycogen helps maintain blood sugar levels, while muscle glycogen fuels physical activity.

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Glycogen Refueling

After exercise, replenish your glycogen stores by eating carbohydrates. This helps your body recover and prepare for the next workout.

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Carbohydrate Intake for Active Individuals

The amount of carbohydrates you need daily depends on your activity level. Moderate training requires 5-7 g/kg body weight, while heavy endurance training requires 7-10 g/kg body weight.

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Glycemic Index (GI)

A measure of how quickly a food raises your blood sugar levels. High GI foods provide quick energy, while low GI foods provide sustained energy.

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Post-Exercise Recovery

It's crucial to replenish glycogen stores within the first four hours after exercise. Consume around 1 g/kg body weight per hour during this period.

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Fast Recovery Foods

Foods with a moderate to high glycemic index (GI) like bananas, white bread, and rice can help replenish glycogen stores quickly after exercise.

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What is cholesterol?

Cholesterol is a waxy, fat-like substance found in all animal products. It helps build cells, make hormones, and digest fat.

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What are lipoproteins?

Lipoproteins are like delivery trucks that carry cholesterol and other fats around the body.

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What does LDL do?

LDL is a type of lipoprotein that carries cholesterol to cells. It's sometimes called 'bad cholesterol' because too much can build up in arteries.

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What does HDL do?

HDL is another type of lipoprotein that picks up excess cholesterol from the arteries and takes it back to the liver for processing. It's considered 'good cholesterol'.

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What is dyslipidemia?

Dyslipidemia is a condition where you have an imbalance of good and bad cholesterol in your blood.

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How does dyslipidemia affect heart health?

High LDL and low HDL levels can lead to plaque buildup in arteries, which narrows them and increases the risk of heart attacks.

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How can you manage dyslipidemia?

Making healthy lifestyle changes, like eating a balanced diet, exercising regularly, and managing stress, can help manage dyslipidemia.

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What is the connection between obesity and dyslipidemia?

Obese individuals often have higher levels of triglycerides and lower levels of HDL, increasing their risk for dyslipidemia and heart issues.

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Study Notes

Physical Fitness Module (SpSc 1011)

  • Prepared by: Zerihun Birhanu (PhD), Bahir Dar University and Haileyesus Gedefaw (PhD), Dilla University
  • Date: August, 2019

Preface

  • Survival has been a daily struggle, humans in industrialized societies have become spoiled, and physical labor is less common.
  • Physical fitness is the ability to live a full and balanced life.
  • Healthy living requires physical fitness
  • A regular physical exercise program is needed to maintain physical fitness.
  • This module provides information on physical fitness, its components, development, assessment, and benefits.

Table of Contents

  • Unit 1: Concepts of physical fitness

    • Meanings and definitions of terms (physical fitness, physical activity, physical exercise, sport)
    • General principles of fitness training (Overload, FIIT Principle, Principle of Rest, Recovery and Periodization, Principle of Reversibility, and Principle of Individual Deference)

  • Unit 2: The Health Benefits of Physical Activity

    • Physical activity and hypokinetic diseases/conditions
    • Physical activity and cardiovascular diseases (coronary heart disease, hypertension, hyper-cholesterolemia and dyslipidemia, diabetes mellitus, obesity and overweight, metabolic syndrome, aging)
    • Physical activity and postural deformity (musculoskeletal disease and disorders)

  • Unit 3: Making Well-Informed Food Choices

    • Sound Eating Practices (nutrients)

  • Unit 4: Health Related Components of Fitness

    • Health related components of fitness (cardiorespiratory fitness, muscle fitness, flexibility, body composition)
    • Principles of exercise prescription for health and fitness (goals, mode of exercise, warm-up, primary conditioning, cool-down)
    • Means and methods of developing each component

  • Unit 5: Assessment of fitness components

    • Evaluating health status (medical exam)
    • Assessment of cardio respiratory fitness (1.5-mile run test, 1-mile walk test, cycle ergometer fitness test, step test)
    • Assessment of muscle fitness (1 RM test)
    • Assessment of flexibility (sit and reach test)
    • Assessment of body composition (skin fold test)

Unit Summary

  • Summarizes the basic concepts regarding nutrition, physical activity, physical fitness, and principles of exercise prescription

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Physical Fitness Module PDF

Description

Test your knowledge on exercise prescription, cardiorespiratory fitness, and muscle fitness. This quiz covers essential principles and characteristics of physical activity and exercise, including anaerobic and aerobic training. Perfect for fitness enthusiasts and students alike!

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