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Questions and Answers
What are four components of fitness?
What are four components of fitness?
Endurance, strength, body composition, flexibility.
What are some examples of aerobic and anaerobic exercise? (Select all that apply)
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?
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?
Why is it important to vary the mode of exercise/fitness plan?
How does aerobic exercise affect resting heart rate?
How does aerobic exercise affect resting heart rate?
How can you estimate your maximum heart rate?
How can you estimate your maximum heart rate?
What happens to maximum heart rate with aging?
What happens to maximum heart rate with aging?
Name 5 adaptations to aerobic exercise.
Name 5 adaptations to aerobic exercise.
What are the major adaptations of muscle to resistance/strength training?
What are the major adaptations of muscle to resistance/strength training?
What is muscle hypertrophy?
What is muscle hypertrophy?
What is muscle atrophy?
What is muscle atrophy?
Describe the differences between aerobic and anaerobic metabolism.
Describe the differences between aerobic and anaerobic metabolism.
What is the metabolic end product of anaerobic exercise?
What is the metabolic end product of anaerobic exercise?
What are two types of stretching that are used to increase range of motion?
What are two types of stretching that are used to increase range of motion?
How can acute exercise and regular exercise affect energy expenditure?
How can acute exercise and regular exercise affect energy expenditure?
What is EPOC?
What is EPOC?
How can exercise affect mood?
How can exercise affect mood?
From where does the ATP to fuel the first few minutes of exercise come?
From where does the ATP to fuel the first few minutes of exercise come?
What fuels are used to produce ATP in anaerobic metabolism?
What fuels are used to produce ATP in anaerobic metabolism?
What fuels are used to produce ATP in aerobic metabolism?
What fuels are used to produce ATP in aerobic metabolism?
What molecule is most important for transporting fatty acids into the mitochondria to undergo oxidation?
What molecule is most important for transporting fatty acids into the mitochondria to undergo oxidation?
Why is aerobic metabolism more efficient than anaerobic metabolism?
Why is aerobic metabolism more efficient than anaerobic metabolism?
Describe the basics of central fatigue theory.
Describe the basics of central fatigue theory.
Why is the amount of free tryptophan entering the brain important?
Why is the amount of free tryptophan entering the brain important?
What are the recommendations for fluid intake before, during, and after exercise?
What are the recommendations for fluid intake before, during, and after exercise?
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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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