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Questions and Answers
What is the main metabolic adaptation that enhances glycogen sparing and the use of fat during exercise?
What is the main metabolic adaptation that enhances glycogen sparing and the use of fat during exercise?
- Increase in mitochondria size and number
- Increase in myoglobin
- Increase in oxidative enzymes (correct)
- Increase in VO2 max
During which type of exercise does the body primarily use fat as a fuel source?
During which type of exercise does the body primarily use fat as a fuel source?
- High-intensity exercise
- Short-duration anaerobic exercise
- Long-duration aerobic exercise (correct)
- Anaerobic metabolism
What is the main benefit of training with repeated bouts of aerobic exercise?
What is the main benefit of training with repeated bouts of aerobic exercise?
- Greater proportion of lean body mass
- Increase in mitochondrial size and number (correct)
- Improved flexibility and balance
- Enhanced muscle strength
What is the total energy expenditure composed of?
What is the total energy expenditure composed of?
What is the recommended duration of moderate-intensity exercise per week for adults?
What is the recommended duration of moderate-intensity exercise per week for adults?
Which nutrient is needed for gene expression, production of sugar ribose, and RNA synthesis during pregnancy?
Which nutrient is needed for gene expression, production of sugar ribose, and RNA synthesis during pregnancy?
Which micronutrient is crucial for DNA synthesis and amino acid metabolism during pregnancy?
Which micronutrient is crucial for DNA synthesis and amino acid metabolism during pregnancy?
Which mineral is needed for the formation of new maternal and fetal cells during pregnancy?
Which mineral is needed for the formation of new maternal and fetal cells during pregnancy?
Which vitamin is necessary for cell differentiation and development during pregnancy?
Which vitamin is necessary for cell differentiation and development during pregnancy?
Which mineral is required for the growth and development of bone and connective tissue during pregnancy?
Which mineral is required for the growth and development of bone and connective tissue during pregnancy?
Which nutrient is needed for the synthesis of thyroid hormones and deficiency can cause developmental disorders during pregnancy?
Which nutrient is needed for the synthesis of thyroid hormones and deficiency can cause developmental disorders during pregnancy?
What is the gold standard for cardiorespiratory fitness?
What is the gold standard for cardiorespiratory fitness?
What measures the volume of CO2 released/volume of O2 absorbed at the cellular level and in blood samples?
What measures the volume of CO2 released/volume of O2 absorbed at the cellular level and in blood samples?
Which macronutrient has a specific respiratory quotient of 1.0?
Which macronutrient has a specific respiratory quotient of 1.0?
Which vitamins and minerals are crucial for physical activity?
Which vitamins and minerals are crucial for physical activity?
What is essential for eliminating heat, transporting O2 and nutrients, and preventing dehydration?
What is essential for eliminating heat, transporting O2 and nutrients, and preventing dehydration?
What is important for hemoglobin production and its regulation involves factors like hepcidin, transferrin, ferroportin, and ferritin?
What is important for hemoglobin production and its regulation involves factors like hepcidin, transferrin, ferroportin, and ferritin?
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Study Notes
Oxygen Utilization and Nutrition for Physical Activity
- Oxygen utilization during intense exercise is an indicator of aerobic endurance.
- It is the gold standard for cardiorespiratory fitness and is influenced by genetics and training.
- Respiratory quotient (RQ) measures the volume of CO2 released/volume of O2 absorbed at the cellular level and in blood samples.
- RER measures the volume of CO2 released/volume of O2 absorbed through the mouth/nose.
- Different macronutrients have specific respiratory quotients: FAT (0.7), PROTEIN (0.8-0.9), CARBOHYDRATES (1.0).
- Exercise and nutrition needs depend on duration, intensity, and frequency, and various vitamins and minerals play essential roles in energy metabolism.
- Thiamin (B1), riboflavin (B2), niacin (B3), biotin, pantothenic acid, vitamin C, vitamin E, calcium, and vitamin D are crucial for physical activity.
- Water is essential for eliminating heat, transporting O2 and nutrients, and preventing dehydration.
- Iron is important for hemoglobin production, and its regulation involves absorption, release, and storage in the body.
- Iron regulation includes factors like hepcidin, transferrin, ferroportin, and ferritin for maintaining optimal levels.
- Iron deficiency can lead to anemia, while iron toxicity can occur in conditions like hemochromatosis.
- Nutrition and pregnancy involve a series of developmental stages, from fertilization to fetal development, with specific milestones for each stage.
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