Exercise is Medicine Flashcards

1
Q

what percentage of Canadians are NOT meeting physical activity recommendations?

A

80%

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2
Q

Activity for at least 150 minutes/week reduces risk of:

A
  • Obesity
  • Heart disease
  • Stroke
  • High blood pressure
  • Type 2 diabetes
  • Osteoporosis
  • Certain types of cancer
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3
Q

ATP generation can be what two things?

A

Anaerobic (does not require oxygen)
Aerobic (requires oxygen)

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4
Q

what is the fuel in anaerobic metabolism?

A

glucose

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5
Q

why is anaerobic metabolism less efficient?

A

Less ATP produced

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6
Q

can red blood cells utilize anaerobic or aerobic metabolism?

A

anaerobic

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7
Q

what is the fuel for aerobic metabolism?

A

Glucose/Fatty Acids –> Acetyl-CoA

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8
Q

is anaerobic metabolism fast or slow?

A

fast

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9
Q

is aerobic metabolism fast or slow?

A

slow

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10
Q

why is aerobic metabolism more efficient?

A

more ATP produced

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11
Q

do almost all body cells use anaerobic or aerobic metabolism?

A

aerobic

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12
Q

what energy demands will dictate the method of ATP generation?

A

Length of activity
Intensity of activity
Level of training (Aerobic Capacity)
- How fast you can get oxygen to your cells
- How fast can your mitochondria can produce energy

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12
Q

ATP generation effects which of the macronutrients are used to fuel the exercise. t or f

A

t

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13
Q

at what point does ATP become present in the cell?

A

in the first 10 seconds

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14
Q

at what point does creatine an phosphate enter the cell?

A

in the first 10-30 seconds

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15
Q

at what point does anaerobic metabolism occur in the cell?

A

in the first 30-120 seconds

16
Q

when does aerobic metabolism occur in the cell?

A

in the first 2 mins or more

17
Q

what is carb loading?

A
  • Decreasing exercise and increasing carbohydrate intake prior to exercise to maximize glycogen stores
  • Complex carbohydrates
18
Q

glycogen stores last how long during exercise?

A

1 hour

19
Q

what is recommended if exercise/activity exceeds 1 hour?

A

fueling during exercise is recommended to add carbohydrates to blood

20
Q

what sources are involved in carb fuelling?

A

simple sugars, pure glucose

21
Q

Heart gets larger and pumps more blood =

A

more O2 delivered

22
Q

Increase in blood volume and number of red blood cells =

A

more O2 delivered

23
Q

Increased number and size of mitochondria in muscle cells =

A

better O2 utilization

24
Q

Increase in number of capillaries in muscle tissue =

A

deliver O2 more efficiently

25
Q

what is the overload principle?

A
  • The body adapts to stress
  • Increasing difficulty, continuingly forces the body to keep adapting
26
Q

how does sweat occur?

A

Heat is dissipated as sweat as part of a heat exchange with the air
more heat = more sweat

27
Q

what is sweat made up of?

A

Sweat is 99% water and 1% sodium and chloride

28
Q

Lost water = decreased ____________

A

blood volume and pressure

29
Q

Lost electrolytes = lost electrolyte balance =

A

hyponatremia