Chapter 10: Physical Activity & Fuels

Question 1

types of benefits of fitness

Answer 1

-physical
-psychological
-disease resistance

Question 2

components of physical fitness

Answer 2

-cardiorespiratory
-musculoskeletal
-flexibility
-balance
-speed

Question 3

activity guidelines for children

Answer 3

60+ minutes or more daily

Question 4

activity guidelines for adults

Answer 4

150-300 minutes weekly (1/2 as long if vigorous)

Question 5

activity guidelines for elderly

Answer 5

150-300 minutes weekly, and balance exercises

Question 6

when the body is at rest what is fueling it

Answer 6

fat

Question 7

when starting exercise what is fueling you

Answer 7

glucose

Question 8

when exercise over long period of time what is fueling you

Answer 8

fat is taking over more for glucose but both

Question 9

what kinds of energy metabolism are there

Answer 9

-aerobic
-anaerobic

Question 10

aerobic metabolism

Answer 10

-uses oxygen
-makes energy more efficiently
-uses carbs
-uses fats

Question 11

anaerobic metabolism

Answer 11

-doesn’t use oxygen
-makes energy less efficiently
-uses cabs
-DOESNT use fats

Question 12

what is the main fuel for exercise

Answer 12

CARBS

Question 13

how long of exercise until glucose is depleted

Answer 13

1.5-2 hours

Question 14

what is central fatigue

Answer 14

when brain tells muscles to stop working

Question 15

what DRI’s do athletes have

Answer 15

the same as everyone else

Question 16

what % of diet are carbs

Answer 16

45-65%

Question 17

what % of diet are proteins

Answer 17

10-35%

Question 18

what % of diet are fats

Answer 18

20-35%

Question 19

how long of exercise do you need some extra carbs

Answer 19

45+ mins

Question 20

after 1-2.5 hr how much carbs

Answer 20

30-60g/hr

Question 21

after 2.5+ hr how much carbs

Answer 21

90g/hr

Question 22

how long after exercise should you replenish carbs

Answer 22

within 2 hr

Question 23

why is it good to eat lots of carbs

Answer 23

so you have more glycogen storage

Question 24

what is the protein DRI

Answer 24

.8g/kg a day

Question 25

recommended protein intake for athletes

Answer 25

(1.2-1.7g/kg a day)

Question 26

max fitness recommended protein intake

Answer 26

20-30, 3 times a day (see max effects at 20 g per serving)

Question 27

how does training affect protein use

Answer 27

your body learns to use less protein in workouts

Question 28

aerobic activity is what kind of exercise

Answer 28

longer duration, lower intensity

Question 29

how many hours before activity should you drink water and how much

Answer 29

1-2 cups, 4 hours before

Question 30

if events are ? long you will need fluid support

Answer 30

30+ mins

Question 31

how much water to drink after physical activity

Answer 31

2-3 cups per pound lost

Question 32

sports drinks...

Answer 32

-for longer duration exercise -offers carbs and electrolytes

Question 33

water...

Answer 33

-most important post workout fluid -for shorter duration workouts

Question 34

recommendations for pregame meals

Answer 34

-high in carbs -low in fat & fiber -moderate in protein