Science of Exercise

Question 1

What are some of the things that exercise helps?

Answer 1

heart health
lung health
sex drive
sleep
GI regularity

Question 2

What is a critical exercise-related thing to women’s bone density?

Answer 2

weight bearing exercise

strongest at age 30

Question 3

How can exercise be bad for women with bad bones?

Answer 3

women can become osteoporotic in their 40s if they exercise a TON & none of it is weight bearing (like cycling)

Question 4

What are the 2 forms of non-weight bearing exercise?

Answer 4

cycling & swimming

Question 5

When you compare injuries v. health benefits…what is the most beneficial form of exercise?

Answer 5

walking!

also…we are quite efficient walkers

Question 6

T/F From 30s-80s low physical activity is responsible for higher levels of heart disease than any other risk factor–equal to the negativity of tobacco use.

Answer 6

True.

Question 7

What are the benefits of exercise for children?

Answer 7

controlling weight
lower BP
higher test scores-more blood flow to the brain
raised HDL
reduced Diabetes risk
reduced risk for cancer
self esteem
better mood

Question 8

What are the benefits of exercise to older adults?

Answer 8

increased mental capacity
disease prevention
healing improvement
increased balance
increased life expectancy

Question 9

What are appropriate exercise recommendations for children?

Answer 9

1 hour per day of moderate-vigorous activity

Question 10

What are appropriate exercise recommendations for adults?

Answer 10

2 hours & 30 min of moderate intensity aerobic activity like brisk walking
muscle strengthening activities of 2 or more
1 hour & 15 min of vigorous intensity every week

Question 11

What is a met?

Answer 11

metabolic equivalent
individual, but have taken average to define it. HOw much heat is coming off a person’s body at rest.
Sleeping: 0.9 met
Sitting: 1 met etc

Question 12

What is moderate intensity physical activity?

Answer 12

3-6 mets
moderate amount of effort & notably accelerated heart rate.
Ex: brisk walking, dancing, gardening, housework, children games

Question 13

What is vigorous intensity physical activity?

Answer 13

>6 mets
large amount of effort w/ rapid breathing
substantial increase in heart rate
running
climbing up a hill
fast cycling
fast swimming

Question 14

What is the recommendation for pregnant women exercising?

Answer 14

do the level of exercise that you did before you pregnant minus things that involve the risk of falling or lying on your back
if you want to increase exercise after a sedentary lifestyle, start slowly.

Question 15

The first few seconds of exercise…which energy sources are used?

Answer 15

ATP & Creatinine phosphate

Question 16

The next 6-10 seconds of exercise…which energy sources are used?

Answer 16

glycolysis

Question 17

After 2-4 minutes of exercise…what is your energy source?

Answer 17

aerobic respiration

Question 18

Why is it that older athletes sometimes don’t get joint injuries?

Answer 18

they have conditioned themselves so that they have thicker tougher cartilage & bones

Question 19

T/f New brain cells will grow in response to exercise.

Answer 19

True.

Question 20

Anaerobic respiration & sprinting is associated with which type of fiber?

Answer 20

fast twitch fibers

Question 21

Which types of fibers have more myoglobin & mitochondria?

Answer 21

slow twitch fibers

Question 22

What is the best replenishment drink after vigorous exercise?

Answer 22

chocolate milk

Question 23

Why does the heart rate increase at first during exercise?

Answer 23

b/c of withdrawal of parasympathetic tone

Question 24

Why does the heart rate increase at higher work rates?

Answer 24

increased sympathetic outflow to the SA node

Question 25

T/F The heart becomes more efficient when you are well conditioned, you’re not working at an ejection fraction of 95%

Answer 25

True.

Question 26

What are some of the cardiovascular changes during exercise?

Answer 26

CO up
Blood flow to skeletal muscles up
HR up; stroke volume up

Question 27

What is a super weird thing that can happen to locomotor muscles of elite athletes?

Answer 27

locomotor muscles produce less lactic acid
less afferent feedback to stimulate breathing
don’t ventilate enough during extreme exercise

Question 28

What are the brain benefits of exercise?

Answer 28

memory & thinking
reduces insulin resistance
reduces inflammation
release of growth factors--healthier brain cells
new blood vessels grow in the brain
better mood & sleep
less stress & anxiety
**Rats who exercise are less anxious than those who don't. have calmer nerves.

Question 29

Which brain structure appears to be sensitive to aerobic exercise?

Answer 29

the hippocampus

Question 30

Why is it that exercise helps depression?

Answer 30

monoamine hypothesis:
exercise increases availability of brain NT that are diminished in depression
endorphin hypothesis:
increased release of beta-endorphins–related to positive mood.

Question 31

T/F Exercise is greatly helpful in getting you to lose weight.

Answer 31

False. It seems that it doesn’t help you lose weight. BUt it does help you keep off the weight you lose.

Question 32

What are Dr. Blake’s Four Steps to a Healthier You?

Answer 32

1. Record your Calories.
2. Homework: look up choosemyplate.gov
3. Take 20% off all calories.
4. Exercise.