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Questions and Answers
What is a defining characteristic of exercise?
What is a defining characteristic of exercise?
Body composition refers to the total body weight without considering the proportions of different tissues.
Body composition refers to the total body weight without considering the proportions of different tissues.
False
What are the five components of physical fitness?
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 __________.
The ability to sustain cardiorespiratory exercise over an extended period is known as __________.
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Match the following components of fitness with their descriptions:
Match the following components of fitness with their descriptions:
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Which of the following is a common misconception about body composition?
Which of the following is a common misconception about body composition?
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Most Canadians do not exercise regularly, with only __________% meeting the recommended physical activity levels.
Most Canadians do not exercise regularly, with only __________% meeting the recommended physical activity levels.
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Resistance training primarily improves flexibility.
Resistance training primarily improves flexibility.
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Which type of exercise primarily relies on anaerobic metabolism?
Which type of exercise primarily relies on anaerobic metabolism?
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Aerobic metabolism produces less ATP compared to anaerobic metabolism.
Aerobic metabolism produces less ATP compared to anaerobic metabolism.
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What is the main fuel source for aerobic metabolism?
What is the main fuel source for aerobic metabolism?
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The process referred to as hitting the wall occurs due to _____ depletion.
The process referred to as hitting the wall occurs due to _____ depletion.
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Match the energy systems with their primary characteristics:
Match the energy systems with their primary characteristics:
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Which of the following exercises predominantly uses the quick energy system?
Which of the following exercises predominantly uses the quick energy system?
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Dehydration poses a greater risk during exercise in cold environments than in hot environments.
Dehydration poses a greater risk during exercise in cold environments than in hot environments.
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During what duration of exercise does aerobic metabolism begin to take over?
During what duration of exercise does aerobic metabolism begin to take over?
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Proper hydration during exercise is important for transporting _____ and nutrients to the muscles.
Proper hydration during exercise is important for transporting _____ and nutrients to the muscles.
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Match the nutrients with their roles in physical activity:
Match the nutrients with their roles in physical activity:
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What is the primary cause of fatigue during high-intensity exercise?
What is the primary cause of fatigue during high-intensity exercise?
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What does the term 'anaerobic' refer to in exercise physiology?
What does the term 'anaerobic' refer to in exercise physiology?
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Vitamin supplements are proven to improve athletic performance significantly.
Vitamin supplements are proven to improve athletic performance significantly.
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The maximum heart rate can be estimated by subtracting your age from _____ .
The maximum heart rate can be estimated by subtracting your age from _____ .
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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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Description
This quiz covers the essentials of physical activity, including its various types and the critical components of fitness. Test your knowledge on concepts such as cardiorespiratory endurance, muscle strength, and flexibility. Understand how these elements play a role in overall physical health and performance.
