Physical Activity Overview and Fitness Components

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Questions and Answers

What is a defining characteristic of exercise?

  • It focuses solely on flexibility.
  • It is a subset of physical activity. (correct)
  • It is spontaneous and unplanned.
  • It does not require energy expenditure.

Body composition refers to the total body weight without considering the proportions of different tissues.

False (B)

What are the five components of physical fitness?

Cardiorespiratory endurance, muscle endurance, muscle strength, flexibility, body composition

The ability to sustain cardiorespiratory exercise over an extended period is known as __________.

<p>cardiorespiratory endurance</p> Signup and view all the answers

Match the following components of fitness with their descriptions:

<p>Cardiorespiratory endurance = Ability to sustain aerobic exercise over time Muscle strength = Amount of force produced by a single muscle contraction Flexibility = Range of motion around a joint Body composition = Proportions of muscle, fat, and other tissues</p> Signup and view all the answers

Which of the following is a common misconception about body composition?

<p>Weight loss always means fat loss. (B)</p> Signup and view all the answers

Most Canadians do not exercise regularly, with only __________% meeting the recommended physical activity levels.

<p>15</p> Signup and view all the answers

Resistance training primarily improves flexibility.

<p>False (B)</p> Signup and view all the answers

Which type of exercise primarily relies on anaerobic metabolism?

<p>Judo (A)</p> Signup and view all the answers

Aerobic metabolism produces less ATP compared to anaerobic metabolism.

<p>False (B)</p> Signup and view all the answers

What is the main fuel source for aerobic metabolism?

<p>Carbohydrates and fats</p> Signup and view all the answers

The process referred to as hitting the wall occurs due to _____ depletion.

<p>glycogen</p> Signup and view all the answers

Match the energy systems with their primary characteristics:

<p>Aerobic Energy System = Low to medium intensity, continuous activity Anaerobic Energy System = Medium to high intensity, short bursts Quick or Phosphagen System = High intensity, very short duration</p> Signup and view all the answers

Which of the following exercises predominantly uses the quick energy system?

<p>100 m sprint (D)</p> Signup and view all the answers

Dehydration poses a greater risk during exercise in cold environments than in hot environments.

<p>False (B)</p> Signup and view all the answers

During what duration of exercise does aerobic metabolism begin to take over?

<p>2-3 minutes</p> Signup and view all the answers

Proper hydration during exercise is important for transporting _____ and nutrients to the muscles.

<p>oxygen</p> Signup and view all the answers

Match the nutrients with their roles in physical activity:

<p>Carbohydrates = Main fuel source for energy Protein = To maintain muscle mass Micronutrients = Support use of energy-yielding nutrients Water = Transport nutrients and cool the body</p> Signup and view all the answers

What is the primary cause of fatigue during high-intensity exercise?

<p>Glycogen store depletion (D)</p> Signup and view all the answers

What does the term 'anaerobic' refer to in exercise physiology?

<p>Without oxygen</p> Signup and view all the answers

Vitamin supplements are proven to improve athletic performance significantly.

<p>False (B)</p> Signup and view all the answers

The maximum heart rate can be estimated by subtracting your age from _____ .

<p>220</p> Signup and view all the answers

Flashcards

Physical Activity

Any movement of skeletal muscles that burns energy.

Exercise

Planned, structured physical activity to improve or maintain fitness.

Cardiorespiratory Endurance

Ability to do physical activity for a long time without getting tired.

Muscle Strength

The maximum force a muscle can produce.

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Muscle Endurance

Ability of a muscle to do repeating movements without getting tired.

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Flexibility

The range of motion in a joint.

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Body Composition

The proportion of different tissues in the body (muscle, fat, water, etc.).

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Physical Fitness

The ability to perform physical activity. It comprises several characteristics (health and skill)

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Aerobic Metabolism

Energy production with oxygen, using carbohydrates, fats, and sometimes protein. It's more efficient, producing significantly more ATP and having almost limitless capacity for continued production.

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Anaerobic Metabolism

Energy production without oxygen, using only glucose. It's fast but quickly depletes, generating ATP less efficiently.

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Phosphagen System

A very fast energy system that uses stored creatine phosphate in muscles to produce ATP. It's the quickest energy source, but lasts for a very short time (20-30 seconds).

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ATP

The primary energy currency of cells. It powers all the body's activities.

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Aerobic Exercise

Continuous exercise that raises your heart rate to between 60-85% of your maximum heart rate. It relies on aerobic metabolism.

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Maximum Heart Rate

The highest number of times your heart can beat per minute during intense exercise.

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Glycogen Depletion

When glycogen stores, a form of stored glucose, are used up during exercise, eventually leading to fatigue. This is often referred to as "hitting the wall"

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Fatigue

Inability to sustain optimal activity. Can be caused by glycogen depletion, dehydration, and other factors.

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Exercise Intensity & Fuel

Higher intensity exercise relies more on anaerobic energy sources (glucose) while lower intensity relies more on aerobic sources (glucose and fats).

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Dehydration

Loss of body water due to sweating and other factors; can impair performance.

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Complete Fitness Program

A workout that includes aerobic exercises for cardiovascular health, resistance training for strength, and stretching exercises for flexibility.

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Exercise Duration & Fuel

The type of fuel used for exercise changes with the duration of the activity. Short bursts use stored energy quickly. Extended efforts require aerobic usage.

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Aerobic vs Anaerobic Metabolism

Aerobic metabolism is efficient at producing ATP while using oxygen. Anaerobic metabolism is less efficient at producing ATP and does not use oxygen.

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Water Needs for Active Individuals

Physically active people need more water than sedentary individuals to replace losses through sweat & respiration.

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Energy Needs for Physical Activity

The amount of energy needed for physical activity depends on the intensity, duration, and frequency of the activity and the individual's weight.

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Study Notes

Physical Activity: Overview

  • Physical activity encompasses any movement by skeletal muscles resulting in energy expenditure.
  • Activities are categorized as occupational, sports, conditioning, household, or other.
  • Exercise is a structured, planned, and repetitive form of physical activity aimed at improving or maintaining fitness.
  • Physical fitness refers to a set of attributes, both health-related and skill-related, that enhance the ability to perform physical activity.

Components of Fitness

  • Cardiorespiratory endurance: The ability to sustain prolonged cardiorespiratory exercise.
  • Muscle endurance: A muscle's ability to perform repetitive movements.
  • Muscle strength: The maximum force a muscle can generate.
  • Flexibility: The range of motion around a joint, aided by stretching.
  • Body composition: The proportion of muscle, water, fat, and other tissues in the body.

Cardiorespiratory Endurance

  • Ability to sustain cardiorespiratory exercise.
  • Improving aerobic capacity increases the maximum amount of oxygen utilized by tissues (VO2 max).

Muscle Strengthening

  • Muscle strength is the force a muscle can produce.
  • Muscle endurance is a muscle's ability to perform repeated movements.
  • Resistance training improves strength, endurance, and size of muscles.

Flexibility

  • Flexibility refers to the range of motion around a joint.
  • Regular stretching increases flexibility.
  • Improved flexibility reduces injury risk.

Body Composition

  • Body composition is the percentage of muscle, water, fat and other tissues in the body.
  • Muscle has greater proportion compared to fat on a per weight basis.
  • Measuring fat and muscle mass can help determine and adjust body composition for better efficiency.

Health Benefits of Exercise

  • Improves mental health, reduces mental illness
  • Reduces risk of CVD: strength training improves heart function, lowering blood pressure, and improves HDL cholesterol levels
  • Reduces the risk of colon and breast cancer and related complications.
  • Improves bone density
  • Improves flexibility and balance.
  • Increases insulin sensitivity, reduces risk of type 2 diabetes.

Physical Activity Recommendations

  • Only 15% of Canadians achieve the recommended amount of physical activity.
  • The Canadian Society for Exercise Physiology (CSEP/SCPE) provides guidelines.
  • The guidelines include Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines.

Complete Fitness Program

  • A complete fitness program includes aerobic exercise, strengthening exercises (resistance training) and flexibility exercises(stretching).

Aerobic Exercise

  • Low to medium intensity continued exercise.
  • Raises heart rate to 60-85% of maximum heart rate.

Energy Production Systems

  • Aerobic metabolism uses oxygen.
  • Aerobic metabolism is efficient; it uses glucose, fatty acids, and amino acids to produce ATP.
  • Anaerobic metabolism does not utilize oxygen, it mainly uses glucose to make ATP.
  • "Quick" or phosphagen system relies on creatine phosphate for short bursts of high-intensity activity.

Exercise Duration and Fuel Use

  • Stored ATP and creatine phosphate are initially used during exercise.
  • Anaerobic metabolism uses glucose for short-duration exercise.
  • Aerobic metabolism is used for longer-duration activities, utilizing glucose, fatty acids, and proteins.

Exercise Intensity and Fuel Use

  • Exercise intensity affects the fuel source used for energy production.
  • High-intensity exercise utilizes glucose as the main fuel source
  • Moderate-intensity exercise utilizes glucose, fats, and proteins
  • Rest utilizes a mixture of all nutrients.

Fatigue

  • Fatigue occurs when glycogen stores are depleted or athletes are dehydrated.
  • Anaerobic or high-intensity exercise depletes quicker due to glucose usage.
  • Fatigue is exacerbated when athletes don't properly fill their glycogen stores.
  • Low glycogen levels and dehydration reduce body's ability to carry out activity.

Fatigue: Glycogen Depletion

  • The body has a limited amount of stored glycogen;
  • Glycogen depletion causes overwhelming fatigue ("hitting the wall" or "bonking").
  • Replenishing glycogen stores is key to preventing fatigue.

Diet Needs for Physical Activity

  • Energy requirements for activity depend on factors such as intensity, duration, frequency, and the person's weight.
  • Protein maintains muscle mass.
  • Micronutrients support energy-yielding nutrients' use
  • Water is essential for nutrient transport.

Water Needs for Physically Active Individuals

  • Exercise increases water loss through sweat and respiration.
  • Hot environments can increase dehydration risks.
  • Water is essential for cooling the body, transporting nutrients, and removing waste products.

Vitamin and Mineral Supplements

  • Some supplements for aerobic exercise are promoted, like Vitamins B6, B12, and folic acid.
  • Vitamin E, vitamin C and selenium support antioxidant functions.
  • Chromium picolinate and vanadium may help increase lean body mass.

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