Exercise is Medicine

Question 1

what percentage of Canadians are NOT meeting physical activity recommendations?

Answer 1

80%

Question 2

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

Answer 2

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

Question 3

ATP generation can be what two things?

Answer 3

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

Question 4

what is the fuel in anaerobic metabolism?

Answer 4

glucose

Question 5

why is anaerobic metabolism less efficient?

Answer 5

Less ATP produced

Question 6

can red blood cells utilize anaerobic or aerobic metabolism?

Answer 6

anaerobic

Question 7

what is the fuel for aerobic metabolism?

Answer 7

Glucose/Fatty Acids –> Acetyl-CoA

Question 8

is anaerobic metabolism fast or slow?

Answer 8

fast

Question 9

is aerobic metabolism fast or slow?

Answer 9

slow

Question 10

why is aerobic metabolism more efficient?

Answer 10

more ATP produced

Question 11

do almost all body cells use anaerobic or aerobic metabolism?

Answer 11

aerobic

Question 12

what energy demands will dictate the method of ATP generation?

Answer 12

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

Question 12

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

Answer 12

t

Question 13

at what point does ATP become present in the cell?

Answer 13

in the first 10 seconds

Question 14

at what point does creatine an phosphate enter the cell?

Answer 14

in the first 10-30 seconds

Question 15

at what point does anaerobic metabolism occur in the cell?

Answer 15

in the first 30-120 seconds

Question 16

when does aerobic metabolism occur in the cell?

Answer 16

in the first 2 mins or more

Question 17

what is carb loading?

Answer 17

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

Question 18

glycogen stores last how long during exercise?

Answer 18

1 hour

Question 19

what is recommended if exercise/activity exceeds 1 hour?

Answer 19

fueling during exercise is recommended to add carbohydrates to blood

Question 20

what sources are involved in carb fuelling?

Answer 20

simple sugars, pure glucose

Question 21

Heart gets larger and pumps more blood =

Answer 21

more O2 delivered

Question 22

Increase in blood volume and number of red blood cells =

Answer 22

more O2 delivered

Question 23

Increased number and size of mitochondria in muscle cells =

Answer 23

better O2 utilization

Question 24

Increase in number of capillaries in muscle tissue =

Answer 24

deliver O2 more efficiently

Question 25

what is the overload principle?

Answer 25

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

Question 26

how does sweat occur?

Answer 26

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

Question 27

what is sweat made up of?

Answer 27

Sweat is 99% water and 1% sodium and chloride

Question 28

Lost water = decreased ____________

Answer 28

blood volume and pressure

Question 29

Lost electrolytes = lost electrolyte balance =

Answer 29

hyponatremia