FSCN.ch11.exam2

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xiongav
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114122
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FSCN.ch11.exam2
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2011-11-02 22:55:18
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Nutrition Exercise Sports
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FSCN.ch11.exam2
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  1. What are the dietary guidelines for fitness?

    For disease prevention, weight control
    30 minutes for disease prevention.

    60 minutes for weight control

    90 minutes for weight control
  2. Characteristics of a good fitness program.

    (7)
    Mode of exercise

    Duration

    Frequency

    Intensity

    Progression

    Consistency

    Variety
  3. Energy sources of muscle use.
    • ATP
    • Phosphocreatine
    • Carbs (aerobic)
    • Carbs (anaerobic)
    • Fat (aerobic)
  4. What it used for immediate use of the energy sources?
    ATP, for IMMEDIATE use (lasts 2-4 sec.)

    PCr (phosphocreatine), low supply but can supply energy for 10 seconds.
  5. What is the major fuel for "short-term, high-intensity" exercise in ANAEROBIC exercise?

    for AEROBIC exercise?

    What provides energy and what is the end-product?
    Anaerobic: Carbs

    Aerobic: Carbs (ATP); blood glucose

    Provide energy: glycolysis

    End result: lactate (lactic acid)
  6. Exhaustion of _______ stores results in, "hitting the wall"?
    glycogen stores.
  7. Fat. Fat is the main fuel for ______ intensity exercise?

    *aerobic

    Carbs is the main fuel for _____ intensity exercise?

    Does fat metabolism provide more energy than carbs?
    low-intensity exercise. (fat)

    high-intensity exercise (carbs)

    Yes, fat metabolism provides more energy than carbs.
  8. Adaptations to exercise.

    What is hypertrophy?

    What is Atrophy?
    • Hypertrophy: increase in cell SIZE, not #.
    • -Caused by exercise.

    • Atrophy: Decrease in cell size in muscles.
    • -Caused by inactivity
  9. Skeletal Muscle Fiber types.

    Type 1, IIA, IIX. Explain each and type of muscles.
    I: Slow twitch (primarily fat)

    IIA: Fast twitch (mix of aerobic/anaerobic)

    IIX: Fast twitch (mostly anaerobic (glucose metabolism)
  10. What is Hyponatremia?
    Drinking too much water.

    *Avoid drinks w/ alcohol or high caffeine.

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