Nutrition for Health and Fitness

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Questions and Answers

What is the definition of physical activity?

Any bodily movement caused by muscular contraction that results in the expenditure of energy (correct)

A set of abilities individuals possess to perform specific types of physical activity

Planned program of physical activity designed to improve physical fitness

Healthy body weight and composition plus cardiovascular-respiratory fitness

What is the term for the specific adaptations the body makes in response to the type of exercise and overload?

Individuality

Progression

Overload

Specificity (correct)

What is the term for the recovery time in which the body rests after exercise?

Progression

Reversibility

Recuperation (correct)

Overload

What is the term for the effect exercise will have on each given individual, as determined by genetic characteristics?

Individuality Signup and view all the answers

What is the term for the excessive amount of exercise that may induce adverse health effects?

Overuse Signup and view all the answers

What is one of the health benefits of regular physical activity?

Improved self-image Signup and view all the answers

What is the term for the process of the body losing adaptations it has made over the course of an exercise program if it is not continued?

Reversibility Signup and view all the answers

What is the term for the basic principle of exercise training that represents intensity, duration, and frequency?

Overload Signup and view all the answers

What is the purpose of exercise?

To improve, maintain, or express a particular type(s) of physical fitness Signup and view all the answers

What is the short-term consequence of physical inactivity?

Metabolic deterioration and weight gain Signup and view all the answers

What is the benefit of exercise in preventing joint problems?

Exercise helps prevent arthritis Signup and view all the answers

How does exercise impact bone loss?

Exercise can increase both bone mass and strength Signup and view all the answers

What is the benefit of exercise on respiration?

Exercise makes lungs more efficient at providing oxygen Signup and view all the answers

How does exercise impact cardiovascular disease?

Exercise reduces blood pressure Signup and view all the answers

What is the difference between physical activity and exercise?

Exercise is physical activity, but not all physical activity is exercise Signup and view all the answers

What is the quote that emphasizes the benefits of exercise?

Exercise is the closest thing we'll ever get to the miracle pill Signup and view all the answers

What is one way exercise helps prevent colon cancer?

By speeding movement of food through the GI tract Signup and view all the answers

How does exercise reduce the risk of breast cancer?

By reducing circulating estrogen levels Signup and view all the answers

What is one way exercise helps manage diabetes?

By increasing the ability of the body to use insulin Signup and view all the answers

What is the term for the feeling of euphoria experienced after prolonged exercise?

Runner's high Signup and view all the answers

What is one way exercise improves brain function?

By boosting alertness through the release of epinephrine and norepinephrine Signup and view all the answers

What type of cells produce and secrete cytokines in response to physical activity?

Muscle cells and adipose cells Signup and view all the answers

How does exercise help prevent atherosclerosis?

By reducing cholesterol plaques in arteries Signup and view all the answers

What is one way exercise helps manage depression?

By improving sleep patterns and controlling weight Signup and view all the answers

What is a potential health risk associated with exercising in high temperatures?

Heat illness and kidney failure Signup and view all the answers

What is the recommended daily duration of exercise for Level I?

30 minutes Signup and view all the answers

What is the benefit of combining physical activity with good nutrition and other health-promoting behaviors?

Strong synergistic health-promoting effects Signup and view all the answers

What is the normal or natural way of living, according to the text?

Being active on a daily basis Signup and view all the answers

What is the benefit of adding moderate intensity activity to one's daily routine?

Health benefits from relatively small amounts of activity Signup and view all the answers

What is the relationship between the amount of activity and its health benefits?

If a small amount of activity is good, more activity is likely better Signup and view all the answers

What is a potential health risk associated with acute bouts of vigorous activity in habitually inactive individuals?

Heart attack and sudden cardiac death Signup and view all the answers

What is the definition of Sports Nutrition?

The text does not provide a definition Signup and view all the answers

Which of the following is a health-promoting mechanism of exercise?

Increase in number of glucose receptors in fat cells Signup and view all the answers

What percentage of college students are physically inactive?

40-50% Signup and view all the answers

What is the recommended duration of daily aerobic exercise for moderate intensity?

30 min, 5 times/week Signup and view all the answers

What is the recommended frequency for flexibility and balance exercises?

2 days/week Signup and view all the answers

What is a potential risk associated with excessive exercise?

Impaired immune function Signup and view all the answers

According to some scientists, how much daily aerobic exercise is needed to induce weight loss and maintain a healthy body weight?

60 min Signup and view all the answers

What is an example of a resistance exercise?

8-10 exercises that stress major muscle groups Signup and view all the answers

What is a potential health risk associated with exercise-induced asthma?

Anaphylaxis Signup and view all the answers

Study Notes

Physical Fitness and Health

Physical fitness refers to a set of abilities that enable individuals to perform specific types of physical activity.
Health-related fitness consists of:
- Healthy body weight and composition
- Cardiorespiratory fitness
- Adequate muscular strength
- Muscular endurance
- Sufficient flexibility

Physical Activity vs. Exercise

Physical activity (PA) refers to any bodily movement caused by muscular contraction that results in energy expenditure.
Unstructured PA includes daily activities such as walking, gardening, and household chores.
Structured PA, also known as exercise, is a planned program designed to improve physical fitness.

Basic Principles of Exercise Training

Overload: intensity, duration, and frequency of exercise
Progression: gradually increasing the overload as the body adapts to the exercise
Specificity: specific adaptations the body makes in response to the type of exercise and overload
Recuperation: recovery time needed after exercise
Individuality: exercise effects vary depending on individual genetic characteristics
Reversibility: disuse leads to loss of adaptations made during exercise (use it or lose it)

Role of Exercise in Health Promotion

Regular exercise can:
- Prevent and reduce the risk of chronic diseases (e.g., heart disease, diabetes, stroke, cancer)
- Improve self-image and mental health
- Reduce the risk of falls in older adults
- Improve bone health and immune function
- Reduce arthritis pain and improve quality of sleep and life

Benefits of Exercise

Prevent and reduce joint problems by:
- Decreasing joint wear and tear through weight loss
- Preventing arthritis through exercise
- Keeping muscles, bones, and cartilage strong and healthy
Halt bone loss by:
- Increasing bone mass and strength through exercise
- Reducing the risk of fractures and osteoporosis
Improve respiratory function by:
- Increasing lung efficiency and reducing breathing difficulties
Reduce cardiovascular disease risk by:
- Lowering blood pressure and reducing the risk of heart attack and stroke
- Preventing atherosclerosis by reducing cholesterol plaques
Reduce cancer risk by:
- Preventing obesity, a major risk factor for several types of cancer
- Reducing circulating estrogen levels and breast cancer risk
- Speeding up food movement through the GI tract and reducing colon cancer risk
Manage diabetes by:
- Increasing insulin sensitivity and glucose uptake
- Controlling body weight and reducing the risk of diabetes development
Reduce depression by:
- Improving sleep patterns and self-esteem
- Stimulating endorphin production and reducing pain and stress

How Exercise Enhances Health

Exercise involves changes in gene expression that modify cell structure and function
Exercise induces the production of cytokines, such as myokines and adipokines, which reduce inflammation and promote health
Other health-promoting mechanisms include:
- Decreasing fat and reducing unhealthy cytokine production
- Decreasing abdominal obesity and reducing blood pressure and lipid levels
- Increasing bone density and improving insulin sensitivity

Exercise Guidelines

Comprehensive program of physical activity:
- Increase daily unstructured PA
- Incorporate structured PA, including:
  - Aerobic exercise (30 minutes, 5 times/week, moderate intensity)
  - Resistance training (8-10 exercises, 2-3 times/week)
  - Flexibility and balance exercises (2-3 times/week)
Note: More than 60 minutes of daily aerobic exercise may be needed to induce weight loss and maintain a healthy body weight

Risks of Excessive Exercise

Excessive exercise may increase the risk of:
- Orthopedic problems (stress fractures)
- Impaired immune function
- Exercise-induced asthma
- Osteoporosis
- Heat illness and kidney failure
- Heart attack (in individuals who are habitually inactive)

General Guidelines for Exercise

Level I: 30 minutes daily, low-intensity
Level II: 3-6 days/week, 20-50 minutes, 50-85% increase in heart rate
Level III: 3-7 days/week, stretching to increase fitness
Level IV: 2-3 days/week, resistance activities
Level V: physical inactivity (e.g., TV watching)

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Description

This quiz covers the basics of physical fitness, health-related fitness, and physical activity. It explores the components of health-related fitness, including body composition, cardiovascular fitness, muscular strength, and flexibility.