Review Test #1

Go On-line and take practice quizzes for Chapters - Introduction, 2, 4, 14, 20, & 21 and see PA guidelines for Americans at www.health.gov/paguidelines or via you favorite search engine

Study and understand the following terms:

Epidemiology, Physical Activity, Exercise, Homeostasis, Steady-State, Glycogen, BMR, Dietary Fiber, Atherosclerosis, Glucose, Amino Acid, Free Fatty Acid, Enzyme, RDA, Osteoporosis,

Iron-Deficiency Anemia, Secondary Amenorrehea, Hemoglobin, Electrolytes, Homeostasis, Steady-state, Hypertension, Glycogen Depletion, Kilocalorie, ATP, Diffusion, CP, Oxidative Phosphorylation, Anaerobic Glycolysis, Lactic Acid, Krebs Cycle, Electron Transport System, Blood Lactate Threshold, OBLA, O2 Deficit, O2 Debt, Maximal O2 Consumption (VO2 max), Excess Post Exercise O2 Consumption, Passive Recovery, Active Recovery

Study Questions below are for following Chapters – Introduction, 2, 4, 14, 20, & 21 – also power points/pdfs posted for exercise epidemiology, definitions, and examples used in class

1. What is the scientific method? What are 4 simple steps in the scientific method?a. The system by which we tests hypothesis’ and from theories from our resultsb. Hypothesis, experiment, analyze, conclusion

2. What are 5 major factors that influence proper nutrition? Be able to discuss the significance of each.

a.

3. What roles do carbos, fats, and proteins play in proper nutrition?

a.

4. How do the various replacement fluids (water, Gatorade, etc) influence fluid balance?a. You need fluids that are 5-8% carbs and have elecrtrolytes and saline to help replace and retain fluids

5. What is the relationship between cholesterol and coronary heart disease?a. They have a direct relationship cholesterol = heart disease risk

6. Which fuel would your body prefer to primarily burn during exercise (carbos or fats)? Why?a. Carbs, because it’s easier for your body to use and it’s more efficient

7. Are protein, vitamin, or mineral supplementation necessary for proper nutrition? Why or Why not?

a.

8. What are 4-5 essential issues to consider for developing a "sound" pregame meal?a. Timing, portion size, what you eat, activity being performed, gender and age, climate

9. What are the primary products of the Krebs cycle (think of part 1 and part 2 from the text)? What is the significance of the electron transport system?

a. H+, CO2, pyruvic acid, Acetyl CoA, ATP

10.What causes more lactic acid to be produced via anaerobic glycolysis?

a. Because its directly converted from pyruvic acid and without the presence of oxygen it converts to lactic acid

11.What 3-4 energy pathways provide us with the energy to engage in progressive exercise?a. ATP-PCr (30 seconds of energy) (1/3 work/ rest ratio)b. Glycolytic (30 sec – 2 ½ mins) (1/2 work/rest ratio)c. Oxidative (> 4 mins) (1/11 work/rest ratio)

12.How do exercise intensity and duration influence ATP production via different energy pathways?

a. One system generally dominates depending on intensity and duration, except when there’s a transition from the predominance of one to another

13.What is the energy spectrum and how can you apply it?a. Shows the use of aerobic to anaerobic energy use in different activities

14.What causes the post exercise excess O2 consumption? How does training influence this?a. A deficiency in oxygen after exercise; the use of oxygen during exercise exceeded the availabilityb. Training can help to minimize how much oxygen we use during training, therefore maximizing VO2max

15.How can different recovery strategies influence optimal recovery from various levels of exercise intensity and duration?

a. Active recovery’s best because it can help to clear lactic acid build-up, thus allowing you to work out for a longer duration

b. Passive recovery is no activity or movement during the recovery period

16.What happens to the lactate threshold with training? a. It increases

17.How can we estimate caloric expenditure?

a.

18.What factors are associated with muscular fatigue?a. Ability to deliver energyb. Muscle fiber contractile mechanism failurec. Alteration in the nervous system (24-48 hours of recovery)d. Phosphocreatin depletion (PCr)e. Glycogen depletion (“hitting the wall”)

i. Selective to muscle groups involved in activityii. Acclimatization (not having time to adjust)

19.What is a MET? What is a MET Minute? a. Metabolic equivalentb. Metabolic expenditure or equivalent in one minute or per minute

20.Define and explain the term “epidemiology.” How does exercise and being physically active reduce ones’ risk for chronic diseases like heart disease?

a. The study of how a disease or health outcome is distributed in populations and what risk factors influence or determine this distribution

b. Physical inactivity double your risk; heath benefits don’t require high-intensity exercise

21.List 5 risk factors for heart disease. What does the “web of causation,” mean?a. Inherited/ biological: age, gender, raceb. Environmental: physical, socioeconomical, family (divorce, death, etc.)c. Behavioral: smoking, poor nutrition, alcohol consumption, etc.d. Its difficult to establish the cause of chronic heart disease and that many factors effect your susceptibility when

added together

22.What is the relationship between dose-response and physical activity and/or exercise?

a.

23.What is the metabolic syndrome? Is it a real condition (how is it diagnosed)?a. Insulin resistance, increased SNS activity, hypertension, obesityb. Combo of 3 or more of the following:

i. Abdominal obesityii. Hypertriglyceridema

iii. Low LDL cholesteroliv. High blood pressurev. High fasting blood glucose level

24.What are the current national recommendations for adults 18-64 regarding MVPA? Youth? Older Adults > 65?

a. 18-64 year olds: 2 ½ hours per weekb. 65+ year olds: