Nutrition Chapter 13 Fitness Components

Questions and Answers

What are four components of fitness?

Endurance, strength, body composition, flexibility.

What are some examples of aerobic and anaerobic exercise? (Select all that apply)

Yoga (anaerobic)

Walking, dancing, or swimming (aerobic) (correct)

Cycling (aerobic) (correct)

Weight lifting, sprinting, and jumping (anaerobic) (correct)

What measures can be used to measure aerobic and anaerobic fitness?

Aerobic fitness can be measured by a graded exercise VO2 max test. Anaerobic fitness can be measured by a Wingate test.

Why is it important to vary the mode of exercise/fitness plan?

This is important so that all of the muscles get exercised and so you are not overworking your muscles and body. Signup and view all the answers

How does aerobic exercise affect resting heart rate?

Regular aerobic exercise will decrease resting heart rate. Signup and view all the answers

How can you estimate your maximum heart rate?

By subtracting age from 220 in men and subtracting 88% of age from 206 in women. Signup and view all the answers

What happens to maximum heart rate with aging?

As you age, your maximum heart rate goes down. Signup and view all the answers

Name 5 adaptations to aerobic exercise.

<ol> <li>Strengthens heart muscle and stroke volume 2. Increases blood volume and red blood cell production 3. More blood vessels going to muscle 4. Reduces resting heart rate 5. Ability of muscle to use oxygen and produce ATP.</li> </ol> Signup and view all the answers

What are the major adaptations of muscle to resistance/strength training?

The muscle adapts by increasing size and strength. Signup and view all the answers

What is muscle hypertrophy?

An increase in the size of a muscle or organ. Signup and view all the answers

What is muscle atrophy?

Wasting or decrease in the size of a muscle or other tissue caused by lack of use. Signup and view all the answers

Describe the differences between aerobic and anaerobic metabolism.

Aerobic metabolism occurs in the presence of oxygen and completely breaks down nutrients to produce ATP. Anaerobic metabolism occurs without oxygen, generating less ATP from each glucose molecule. Signup and view all the answers

What is the metabolic end product of anaerobic exercise?

Lactic acid. Signup and view all the answers

What are two types of stretching that are used to increase range of motion?

Dynamic stretching and static stretching. Signup and view all the answers

How can acute exercise and regular exercise affect energy expenditure?

Greater lean body mass increases basal energy expenditure. Signup and view all the answers

What is EPOC?

Excess post-exercise oxygen consumption is a measurably increased rate of oxygen intake after intense exercise. Signup and view all the answers

How can exercise affect mood?

Exercise improves mood, boosts self-esteem, and increases overall well-being by the production of endorphins that are mood enhancers. Signup and view all the answers

From where does the ATP to fuel the first few minutes of exercise come?

ATP first comes from anaerobic metabolism, and after 2-3 minutes it is produced by aerobic metabolism. Signup and view all the answers

What fuels are used to produce ATP in anaerobic metabolism?

Glucose molecules are used to fuel the production of ATP. Signup and view all the answers

What fuels are used to produce ATP in aerobic metabolism?

Glucose, fatty acids, and amino acids are used to produce ATP. Signup and view all the answers

What molecule is most important for transporting fatty acids into the mitochondria to undergo oxidation?

Carnitine. Signup and view all the answers

Why is aerobic metabolism more efficient than anaerobic metabolism?

Because it produces 18 times more ATP for each molecule of glucose and can also use fatty acids and amino acids to make ATP. Signup and view all the answers

Describe the basics of central fatigue theory.

Increases in tryptophan passing the blood-brain barrier stimulate the production of serotonin and make you tired. Signup and view all the answers

Why is the amount of free tryptophan entering the brain important?

If more free tryptophan is entering the brain, more serotonin will be produced causing a feeling of fatigue. Signup and view all the answers

What are the recommendations for fluid intake before, during, and after exercise?

Before exercise: 2 cups of fluid. During exercise: at least 6-12 oz of fluid every 20 minutes. After exercise: 16-24 oz of fluid for each pound of weight lost. Signup and view all the answers

Study Notes

Components of Fitness

Endurance, strength, body composition, and flexibility are the four main components.

Types of Exercise

Aerobic exercises: walking, dancing, swimming.
Anaerobic exercises: weight lifting, sprinting, jumping.

Fitness Measurement

Aerobic fitness can be assessed using a VO2 max test.
Anaerobic fitness can be evaluated with a Wingate test.

Importance of Exercise Variation

Varying exercise types ensures balanced muscle engagement and prevents overuse injuries.

Effects of Aerobic Exercise

Regular aerobic exercise lowers resting heart rate.

Maximum Heart Rate Estimation

For women: 206 - (0.88 × age).
For men: 220 - age.

Aging and Heart Rate

Maximum heart rate decreases with age.

Aerobic Exercise Adaptations

Strengthening of heart muscle and enhanced stroke volume.
Increased blood volume and red blood cell count.
Development of additional blood vessels to muscles.
Reduced resting heart rate.
Improved muscle oxygen usage and ATP production.

Muscle Adaptations to Resistance Training

Muscles increase in size and strength through resistance training.

Muscle Definitions

Muscle hypertrophy: increase in size of muscle or organ.
Muscle atrophy: decrease in size due to lack of use.

Metabolism Types

Aerobic metabolism: requires oxygen, breaks down glucose, fatty acids, and amino acids producing CO2 and water, yielding more ATP.
Anaerobic metabolism: occurs without oxygen, yields 2 ATP per glucose molecule.

Byproducts of Anaerobic Exercise

The metabolic end product is lactic acid.

Stretching Types

Dynamic stretching and static stretching are used to enhance flexibility.

Energy Expenditure

Increased lean body mass boosts basal energy expenditure.

EPOC

Excess post-exercise oxygen consumption is increased oxygen intake following intense exercise.

Exercise and Mood

Exercise elevates mood, enhances self-esteem, and boosts well-being through endorphin release.

ATP Sources During Exercise

Initial ATP requirement is met through anaerobic metabolism; it transitions to aerobic metabolism after 2-3 minutes.

Fuel Sources for ATP Production

Anaerobic metabolism utilizes glucose.
Aerobic metabolism uses glucose, fatty acids, and amino acids.

Importance of Carnitine

Carnitine is crucial for transporting fatty acids into mitochondria for oxidation.

Efficiency of Aerobic Metabolism

Produces 18 times more ATP from each glucose molecule and utilizes fatty acids and amino acids.

Central Fatigue Theory

Increased tryptophan penetration into the brain stimulates serotonin production, leading to feelings of fatigue.

Role of Tryptophan

More free tryptophan in the brain correlates with elevated serotonin levels, contributing to tiredness.

Fluid Intake Recommendations

Before exercise: 2 cups.
During exercise: 6-12 oz every 20 minutes.
After exercise: 16-24 oz per pound lost.

Protein Needs and Exercise

Exercise increases protein requirements to maintain muscle and support recovery.

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Test your knowledge on the components of fitness with flashcards covering endurance, strength, body composition, and flexibility. This quiz also explores different types of exercises, both aerobic and anaerobic, and how to measure fitness levels.