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Questions and Answers
Who may need medical clearance before starting an exercise program?
What is one of the benefits of regular physical activities in terms of body composition?
How do regular exercises affect the efficiency of hormones in the body?
What is one of the benefits of regular exercises on the circulatory system?
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What is one of the benefits of regular exercises on the skeletal system?
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What can be a consequence of chronic low energy intake in young athletes?
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Why is adequate fluid intake crucial during exercise and sports activities?
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How much fluid should an athlete consume after exercise if a pre-exercise weight is not available?
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What is a practical guide for fluid intake in relation to food intake?
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How often should an athlete drink fluids during exercise?
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What is the primary reason why the human body is more likely to remain healthy when exercised?
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What is the recommended percentage of maximum heart rate for maintaining cardio-respiratory fitness in adolescents?
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What is the maximum heart rate of adolescents assumed to be?
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What is the primary nutritional requirement for adolescent athletes?
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Why do young athletes need to fuel their bodies differently?
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Study Notes
Characteristics of Fitness
- Include flexibility of the joints, strength and endurance of the muscles, healthy body composition, and desirable body weight
Importance of Exercise
- Regular exercise is essential for physical, mental, and emotional health
- Conditions the body for greater stamina, increases energy output, and helps with weight reduction
- Maintains normal serum cholesterol and blood glucose levels, and relieves stress
Types of Exercise
- Stretching and toning exercises
- Muscle-building exercises
- Cardiovascular or aerobic physical activity
Benefits of Exercise
- Increases secretion of endorphins, which are natural tranquilizers
- Maintains a healthy cardiovascular system, lowers blood pressure, improves pulmonary function, and builds immunity
- Prolongs life and lowers the risk for some types of cancer and type 2 diabetes mellitus
- Weight-bearing exercises build bone strength and prevent osteoporosis and gouty arthritis
Consequences of Inactivity
- Loss of muscle tone and mineral imbalance occur when confined to bed
- Negative protein balance also results from inactivity
Exercise Precautions
- Normally, it is not necessary to consult a physician for an exercise regimen
- However, some individuals (e.g., those with cardiac disease, hypertension, breathing problems, or some types of chronic illness) will need medical clearance before starting an exercise program
Physiological Benefits of Exercise
- Helps maintain body composition and increases the ratio of muscle to fat
- Improves the possibility of weight loss when necessary
- Increases the efficiency of muscle fibers to produce energy
- Increases the efficiency of hormones to regulate energy metabolism
- Decreases the production of lactic acid, which interferes with energy production
- Strengthens the heart, lungs, and circulatory system, and increases oxygen flow to the heart and brain
- Strengthens the bones by developing the muscles that support them
Importance of Exercise for Teenagers and Young Adults
- Encouraging exercise in teenagers and young adults is essential for maintaining health and fitness
- Historically, the human body required great energy exchange to obtain food, protect itself, and survive the elements, making exercise a vital aspect of life
Components of Fitness
- Body composition
- Cardiorespiratory function
- Muscular strength, endurance, and flexibility
Maintaining Cardio-Respiratory Fitness
- Raise heart rate to at least 50% but no more than 75% of maximum for 15 minutes
- Include 5 minutes of warm-up and cool down
- Aim for at least 3 days a week
- Maximum heart rate of adolescents is approximately 200 until age 20
Stress-Free Exercise
- Stressful exercise is unnecessary and undesirable
- Continuous gradual improvement and maintenance are effective
Personal Fitness Programs
- Develop personal programs to assure fitness, which is maintained between seasonal participation in organized programs
- A few well-chosen calisthenics will maintain muscular strength, flexibility, and endurance
Nutrient Needs for Sports
- Adolescent athletes require specific nutritional support to maintain normal growth and physiologic maturation
- Energy is the basic factor in this process
- Consider factors like duration, intensity, frequency, and the kind of sports when meeting nutrient and calorie requirements
- Age, sex, weight, height, metabolic rate, and health status also play a crucial role
Consequences of Low Energy Intake
- Short stature and delayed puberty
- Nutrient deficiencies and dehydration
- Menstrual irregularities
- Poor bone health
- Increased incidence of injuries
- Increased risk of developing eating disorders
Fluid Requirements
- Exercise and sports activities produce heat, which must be eliminated from the body quickly to maintain body temperature
- Adequate fluid intake is essential to prevent heat accumulation
- Drink 4-8 oz of fluid one to two hours before exercising and fifteen minutes before beginning activity
- During exercise, drink at least 4-5 oz every 10-15 minutes
- After exercise, drink at least 16 oz for every pound of weight lost
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Description
Quiz about the importance of regular exercise for physical, mental, and emotional health, including fitness characteristics such as flexibility, strength, and endurance.
