KNR 280: Exam 1 UPDATED ACTUAL Questions and CORRECT
Answers
exercise physiology a basic and applied science that describes, explains, and uses the body's
response to exercise and adaptation to exercise training to maximize human
physical potential
exercise planned physical activity done regularly to build or maintain one's fitness
- by choice
- goal
- structured
sport competition, rules
physical fitness a set of outcomes or traits that relate to the ability to perform PA, related to
health
supramaximal intensity how much you could go for seconds
maximal intensity how hard you could go for a minute
submaximal intensity anything under maximal/how hard you could go for more than a minute
relative workload Specific to the individual, take into account the individual's functional capacity (ex.
50% of max effort, one individual may be lifting a 20 lb weight, and another
individual may be lifting a 50 lb weight)
- have %
absolute workload A set power output (ex. weight or repetition), regardless of the individual's fitness
(ex. 10 reps with a 20 lb dumbbell)
- applied to everyone
unwanted weight gain (fat)/obesity, chronic disease high energy intake can result in
loss of muscle mass, menstrual dysfunction, loss of, or low energy intake can result in
failure to gain bone density, increased risk of fatigue,
injury, acute illness
nutrient chemical substance that an organism needs to sustain life and has be taken in
from environment
carbohydrates, fats, proteins, vitamins, minerals, water 6 types of nutrients
carbohydrates, proteins, and fats macronutrients
, Carbohydrates fructose, galactose, sucrose, maltose, etc - all get converted into glucose or
glycogen in the body
Caloric density (atwater general factors): 4 kcals per gram
General rec: 45-65%
CNS relies on __ only
Primary fuel source
Only anaerobic fuel source
Required for fat metabolism
Regulates protein metabolism
fats Rec: 20-35%
Major fuel source for endurance activity
Submaximal, long duration
Not just running - sitting in class, sleeping
Highest macronutrient energy density
More energy into a smaller space
9 kcals per gram
Component of cell membranes and nerves
Insulation
Shock absorption
Hormone production
proteins Rec: 10-35%
Growth and maintenance of lean tissue
Repair damaged tissue
Fuel source during starvation
Hormone production
Immune function
4 kcals per gram
Recommended levels for sedentary: 0.8 g/kg/day
Endurance: 1.2-1.4
Strength: 1.4-2.0
Energy Expenditure (EE) amount of energy (calories) a person needs to carry out a physical function --
breathing, circulating blood, digesting food, or physical movement
10-30% calories burnt during PA (energy expenditure)
60-80% calories burnt during resting metabolic rate (energy expenditure)
10% (ish) calories burnt during TEF (thermic effect of food)
vitamins Compounds found in food that help regulate many body processes
essential to the body
originate from plants or animals
used for growth, cell maintenance, metabolism, and healthy reproduction
Answers
exercise physiology a basic and applied science that describes, explains, and uses the body's
response to exercise and adaptation to exercise training to maximize human
physical potential
exercise planned physical activity done regularly to build or maintain one's fitness
- by choice
- goal
- structured
sport competition, rules
physical fitness a set of outcomes or traits that relate to the ability to perform PA, related to
health
supramaximal intensity how much you could go for seconds
maximal intensity how hard you could go for a minute
submaximal intensity anything under maximal/how hard you could go for more than a minute
relative workload Specific to the individual, take into account the individual's functional capacity (ex.
50% of max effort, one individual may be lifting a 20 lb weight, and another
individual may be lifting a 50 lb weight)
- have %
absolute workload A set power output (ex. weight or repetition), regardless of the individual's fitness
(ex. 10 reps with a 20 lb dumbbell)
- applied to everyone
unwanted weight gain (fat)/obesity, chronic disease high energy intake can result in
loss of muscle mass, menstrual dysfunction, loss of, or low energy intake can result in
failure to gain bone density, increased risk of fatigue,
injury, acute illness
nutrient chemical substance that an organism needs to sustain life and has be taken in
from environment
carbohydrates, fats, proteins, vitamins, minerals, water 6 types of nutrients
carbohydrates, proteins, and fats macronutrients
, Carbohydrates fructose, galactose, sucrose, maltose, etc - all get converted into glucose or
glycogen in the body
Caloric density (atwater general factors): 4 kcals per gram
General rec: 45-65%
CNS relies on __ only
Primary fuel source
Only anaerobic fuel source
Required for fat metabolism
Regulates protein metabolism
fats Rec: 20-35%
Major fuel source for endurance activity
Submaximal, long duration
Not just running - sitting in class, sleeping
Highest macronutrient energy density
More energy into a smaller space
9 kcals per gram
Component of cell membranes and nerves
Insulation
Shock absorption
Hormone production
proteins Rec: 10-35%
Growth and maintenance of lean tissue
Repair damaged tissue
Fuel source during starvation
Hormone production
Immune function
4 kcals per gram
Recommended levels for sedentary: 0.8 g/kg/day
Endurance: 1.2-1.4
Strength: 1.4-2.0
Energy Expenditure (EE) amount of energy (calories) a person needs to carry out a physical function --
breathing, circulating blood, digesting food, or physical movement
10-30% calories burnt during PA (energy expenditure)
60-80% calories burnt during resting metabolic rate (energy expenditure)
10% (ish) calories burnt during TEF (thermic effect of food)
vitamins Compounds found in food that help regulate many body processes
essential to the body
originate from plants or animals
used for growth, cell maintenance, metabolism, and healthy reproduction
