nutrition and physical activity

Question 1

Physical activity

Answer 1

any bodily movement produced by skeletal muscle that causes energy expenditure

Question 2

Exercise

Answer 2

intentional physical exertion

Question 3

What are the four types of physical activities to promote health and prevent diseases?

Answer 3

1. resistance
2. cardiorespiratory
3. neuromotor
4. flexibility

Question 4

Resistance

Answer 4

strength training (2-3 days per week)

Question 5

Cardiorespiratory

Answer 5

endurance, or aerobic training(30 min per day)

Question 6

Neuromotor

Answer 6

balance, agility, and coordination(2-3 per week or 20-30 min per day)

Question 7

Flexibility

Answer 7

stretching(2-3 days per week)

Question 8

What are some of the benefits of exercise?

Answer 8

• provides mental health benefits
• improves immune function
• reduces risk of colon, breast, lung, and endometrial cancer
• helps maintain healthy body weight
• supports cardiovascular health
• strengthens muscles and skeleton
• reduces risk of Type II Diabetes

Question 9

FIT principle

Answer 9

Frequency, intensity, type, and time

Question 10

What do energy substrates provide?

Answer 10

fuel for working muscles

Question 11

-Carbs(glucose)

Answer 11

major fuel used for high intensity activities

Question 12

-Fats(fatty acids)

Answer 12

major fuel used for low intensity- long duration activities

Question 13

AMDR for carbs

Answer 13

45-65%

Question 14

AMDR for fat

Answer 14

20-35%

Question 15

AMDR for protein

Answer 15

10-35%

Question 16

What are ergogenic aids?

Answer 16

substances used to improve exercise and athletic performance

Question 17

What do ergogenic aids claim they can do?

Answer 17

increase muscle and muscle strength

Question 18

Anabolic steroid (ergogenic aid)

Answer 18

Effective to increase muscle size, strength, power, and speed but are ILLEGAL, and have long term effects

Question 19

What are some long term effects of steroid use?

Answer 19

• infertility -liver damage
• shortened stature -cancer
• fertilization for males -hypertension
• masculinization for women -acne and baldness
• depression and rage

Question 20

What is another ergogenic aid?

Answer 20

creatine

Question 21

Creatine

Answer 21

NOT a steroid.

Question 22

Where is creatine found?

Answer 22

• found in red meat and fish

- or sold in powder form

Question 23

What can creatine do?

Answer 23

• helps reduce fatigue by transporting extra energy into your cells
• body requires creatine phosphate to form ATP for more energy
• creatine can allow for greater workload
• creatine is most effective in high intensity training

Question 24

What are some facts about what creatine can actually do to your body?

Answer 24

• creatine can make you look softer, and can cause you to gain water weight instead of muscle strength
• does not work well for meat eaters because meet already has high levels of creatine
• excess can lead to health issues(limit to less than 20 g per day)

Question 25

What ergogenic aid increases energy?

Answer 25

caffeine, 10% of the population ingests more than 1000mg per day (affects all systems of the body b/c it is easily absorbed by all tissue)

Question 26

How much caffeine is okay?

Answer 26

200-300mg

Question 27

Too much caffeine can cause what?

Answer 27

• Insomnia
• Nervousness
• Restlessness
• Muscle tremor
• Irritability
• Stomach upset
• Fast heartbeat
• Release adrenaline
• Spare muscle glycogen
• Caffeine does NOT alter metabolism

Question 28

caffeine is good for…

Answer 28

short term exercise

Question 29

What protein supplement is taken to build muscle?

Answer 29

• protein powder

- whey protein

Question 30

What are some amino acid supplements

Answer 30

• Lysine

- Tryptophan

Question 31

What are some amino acid supplement drawbacks?

Answer 31

• Supplements can be very expensive
• High amounts of cysteine cause nausea, dizziness, fatigue, insomnia
• High amounts of methionine toxic and can cause liver dysfunction