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Questions and Answers
What type of exercise is primarily associated with improving cardiorespiratory fitness?
Which component of physical fitness is NOT listed as one of its key components?
What is considered leisure-time physical activity?
Which of the following health risks is NOT reduced by regular physical activity?
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What percentage of U.S. adults do not perform sufficient physical activity?
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Which behavior is commonly associated with bulimia nervosa?
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What is a common health risk associated with bulimia nervosa?
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What are the main characteristics of night-eating syndrome?
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Which condition is NOT part of the Female Athlete Triad?
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Which symptom is associated with bulimia nervosa?
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What is the purpose of a warm-up period in a physical fitness program?
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Which principle helps to determine appropriate overload in a fitness program?
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What is the primary source of energy for high-intensity physical activity?
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Which of the following is NOT a recommended strategy for a sound fitness program?
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What eating disorder is characterized by extreme restrictive eating patterns?
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What component of fat intake is generally recommended for both athletes and non-athletes?
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How many grams of carbohydrates per kg body weight should athletes aim for daily?
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What common misconception about supplements is often held by athletes?
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Which of the following exercises is most likely to use stored triglycerides for energy?
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What is a potential concern of carbohydrate loading?
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What should athletes do to stay hydrated during physical activity?
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What is a characteristic of body dysmorphic disorder (BDD)?
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Which nutrient has elevated requirements in athletes due to physical activity demands?
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Which of the following is associated with heat illness during exercise?
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Study Notes
Physical Activity and Fitness
- Physical Activity is any movement that increases energy expenditure.
- Leisure-time physical activity is any activity unrelated to work, like hiking or biking.
- Exercise is planned, purposeful physical activity.
- Fitness is the ability to perform daily tasks with vitality and enough energy for leisure and emergencies.
Components of Physical Fitness
- Cardiorespiratory Fitness
- Musculoskeletal Fitness
- Flexibility
- Body Composition
Health Benefits of Physical Activity
- Reduces the risk the risk of heart disease, stroke, type 2 diabetes, obesity, colon cancer, and osteoporosis.
Physical Activity and Most Americans
- 79.9% of US adults do not perform sufficient physical activity.
- 23.7% of US adults admit to no leisure-time physical activity at all.
Designing a Sound Fitness Program
- Assess your current fitness level.
- Identify personal fitness goals.
- Be varied, consistent, and fun.
- Appropriately overload your body.
- Include a warm-up and cool-down.
The FITT Principle
- Frequency: Number of activity sessions each week.
- Intensity: How difficult or how much effort is used during the activity.
- Time: How long each activity session lasts.
- Type: Range of activities engaged in to promote health and fitness.
Sound Fitness Programs
- Sound fitness programs appropriately overload the body.
- The overload principle requires the body to meet additional demands for improvement.
- The FITT principle helps establish appropriate overload.
Sound Fitness Program (Warm-up and Cool-down)
- Warm-up:
- Increase muscle and body temperature.
- Includes aerobics, calisthenics, and stretching.
- Enhances flexibility.
- Cool-down:
- Gradual and includes some of the same activities as the exercise session with stretching.
- Prevents injury and reduces muscle soreness.
Fuel for Physical Activity
- ATP is the body's common energy currency.
- When ATP stores are depleted, muscles use CP (Creatine Phosphate), which can generate ATP for 3-15 seconds of maximal effort.
- Glucose metabolism (glycolysis):
- Anaerobic (without oxygen) breakdown of glucose yields 2 ATP molecules.
- Aerobic (with oxygen) breakdown of glucose yields 36-38 ATP molecules.
- Fats (triglycerides) can be metabolized to generate ATP for low-intensity exercise or long-duration exercise.
- Protein is not a major fuel source for exercise.
Energy Needs for Physical Activity
- Energy needs depend on body size, type, intensity, and duration of physical activity.
Carbohydrate Intake for Physical Activity
- Athletes should consume 6-10 grams of carbohydrates per kilogram of body weight daily to optimize glycogen stores.
- Good sources are fiber-rich, less-processed foods like whole grains, cereals, vegetables, and juices.
- Carbohydrate loading, or glycogen loading, involves altering training and carbohydrate intake to maximize muscle glycogen storage.
- It may benefit athletes in marathons, swimming, skiing, and triathlons but does not always improve performance.
Fat Intake for Physical Activity
- Generally, a fat intake of 20-35% of total energy intake is recommended, with less than 10% being saturated fat.
- Fat provides energy, fat-soluble vitamins, and essential fatty acids.
Protein Intake for Physical Activity
- Protein intake ranges from 1.2 to 2.0 grams per kilogram of body weight for active people.
- High-quality sources include lean meats, poultry, fish, eggs, low-fat dairy products, legumes, and soy products.
Fluid Intake for Physical Activity
- Water enables the body's cooling mechanism (evaporative cooling).
- Fluids are necessary to prevent dehydration and heat-related illnesses.
- Active people should drink water before, during, and after exercise.
- Consume enough to maintain body weight.
- Training in hot environments requires extra attention to water intake.
- Heat production during exercise increases 15-20 times compared to inactivity.
- Heat illness can occur with dehydration.
Micronutrient Intake for Physical Activity
- Athletes may have increased requirements for B-vitamins, calcium, and iron.
- These needs can be met with a healthy, balanced diet and should not require supplementation.
Ergogenic Aids
- Substances ingested to enhance athletic performance.
- Many are not effective and some are dangerous.
- Reliable research and accurate information on these products are challenging.
Ergogenic Aids to Build Muscle and Strength
- Anabolic steroids: Effective but illegal with serious side effects.
- Andro and DHEA: Precursors of testosterone, not shown to be effective.
- GHB: Severe side effects and reported deaths.
- Creatine: May improve performance in sprint activities and increase strength gains during resistance exercise.
- Relatively minor side effects but effects of long-term use are unknown.
- Protein and amino acid supplements: Not shown to be effective.
Ergogenic Aids to Increase Energy Levels and Optimize Fuel Use
- Caffeine: Increases fat use during exercise but in energy drinks, is associated with serious side effects in children, adolescents, and young adults.
- Ephedrine: Banned in the US with serious side effects and reported deaths.
Ergogenic Aids Found to be Ineffective
- Carnitine: Claims to increase the transport of fatty acids into mitochondria for energy.
- Chromium: Claims to enhance insulin's action.
- Ribose: Claims to increase work output and speed up recovery time.
Beta-Alanine
- Increases the production of carnosine.
- May enhance performance in short-term, high-intensity activities and delay muscle fatigue.
- Requires several weeks of supplementation to affect performance.
Disorders related to Body Image, Eating, and Exercise
- Disordered eating: Atypical eating behaviors to achieve lower body weight.
- Eating disorder: Psychiatric condition involving extreme body dissatisfaction and long-term eating patterns that negatively affect body functioning.
Body Image
- Perception, feelings, and critiques of one's own body.
- Impacts eating and exercise behaviors.
Body Dysmorphic Disorder (BDD)
- Clinically diagnosed disorder characterized by preoccupation with perceived defects in appearance.
- Affects 2.4% of the population.
- Muscle dysmorphia is a pathological pursuit of increased muscularity that leads to disordered eating.
Contributing Factors to Disordered Eating
- Genetics
- Family environment: Anxiety, compulsivity, abnormal eating behaviors.
- Media
- Social/cultural values
- Other psychological disorders
Anorexia Nervosa
- A serious, potentially life-threatening disorder characterized by self-starvation.
- Can lead to deficiencies in essential nutrients and energy needed for normal body function.
Anorexia Nervosa (Signs and Symptoms)
- Restrictive eating patterns.
- Eliminating food groups.
- Intense fear of weight gain.
- Amenorrhea (loss of menstrual cycle for 3 months or more).
- Distorted body image.
Anorexia Nervosa (Health Risks)
- Deficiencies in total calories and micronutrients.
- Fat stores and lean tissue are used for energy.
- Reduction in non-vital bodily functions.
- Electrolyte imbalances, which can lead to heart failure or death.
Bulimia Nervosa
- Characterized by recurrent episodes of binge eating and purging.
- Binge eating: Consuming a large quantity of food in a short amount of time.
- Purging: Compensatory behaviors to prevent weight gain, including vomiting, laxatives, diuretics, enemas, fasting, and excessive exercise.
Bulimia Nervosa (Signs and Symptoms)
- Recurrent episodes of binge eating.
- Recurrent inappropriate compensatory behavior to prevent weight gain.
- Chronically inflamed and sore throat.
- Swollen glands in the neck and jaw.
- Worn tooth enamel.
Bulimia Nervosa (Health Risks)
- 3-5% of adult females.
- 2% of adult males.
- Increased risk of obesity.
- Increased blood lipids.
- Low self-esteem.
- Depression.
Night-Eating Syndrome
- Intake of the majority of daily energy occurs between 8 PM and 6 AM.
- Individuals also experience mood and sleep disorders.
Female Athlete Triad
- Syndrome present in some physically active females, consisting of three conditions:
- Low energy availability.
- Amenorrhea.
- Low bone density.
- Typically seen in athletes who emphasize leanness in their activity.
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Description
This quiz covers the essential concepts of physical activity, fitness components, and the health benefits associated with regular exercise. Gain insight into how physical activity impacts the health of Americans and learn how to design an effective fitness program tailored to individual goals. Test your knowledge and enhance your understanding of physical fitness.
