FCS Final Exam Review Questions and Answers Latest Updated 2024/2025 Graded A+

What is the different between exercise and physical activity? - ANSWER Exercise- planned, intentional movement Physical activity- any movement of the body, unplanned What are the DHHS Physical Guidelines for Americans for moderate-intensity workouts? - ANSWER 150-300 minutes per week Explain the FITT principle - ANSWER Frequency (How often?) Intensity (How hard?) Time (How long?) Type (what?) SMART goals - ANSWER Specific, Measurable, Attainable, Realistic, Timely Benefits of aerobic exercise - ANSWER heart and lung function Examples of aerobic activities - ANSWER water, step, running, speed-walking, dancing aerobic activities are - ANSWER Movement that is not strength training What is the talk test? - ANSWER If you can still talk and its not very hard ~3-4 muscle strength is - ANSWER max force to do a task one time endurance is - ANSWER ability for muscle to contract multiple times without feeling fatigued power is - ANSWER maximum load of weight- combination Benefits of muscle fitness - ANSWER bone strength, metabolism, improved balance Examples of muscle fitness - ANSWER weight lifting, swimming What are the DHHS Physical Guidelines for Americans for vigorous-intensity aerobic physical activity - ANSWER 75-150 minutes per week moderate-intensity aerobic physical activity - ANSWER Aerobic activity that increases a person's heart rate and breathing to some extent (4-6 on RPE scale). Examples include brisk walking, dancing, swimming, or bicycling on level terrain FCS Final Exam Review Questions and Answers Latest Updated 2024/2025 Graded A+ vigorous-intensity aerobic physical activity - ANSWER aerobic activity that greatly increases a person's heart rate and breathing (7-8 on RPE scale). Examples include jogging, singles tennis, swimming continuous laps, or bicycling uphill. - ANSWER benefits of flexibility - ANSWER increased joint mobility, more efficient body movement, better posture, prevents lower back pain Examples of flexibility - ANSWER stretching, yoga why do a warm up? - ANSWER so that muscle filaments slide over one another more easily, which increases range of motion and flexibility and decrease the risk of injury why do a cool down? - ANSWER slow down heart rate, reduce dizziness or light-headedness, does not fully prevent muscle soreness Do you have to do all the exercise in a single session? - ANSWER no Muscles need ___ to contract - ANSWER ATP ATP= - ANSWER nucleic acid ATP or adenosine triphosphate - ANSWER The main energy currency for cells. ATP energy is used to promote ion pumping, enzyme activity, and muscular contraction ADP or adenosine diphosphate - ANSWER A breakdown product of ATP. ADP is synthesized into ATP using energy from foodstuffs and a phosphate group (abbreviated Pi). What is hitting the wall or bonking? - ANSWER Extreme physical and mental fatigue sets in; it feels impossible to stand up, let alone continue competing -Used up glycogen storage Are BCAA supplements needed? - ANSWER A bit is more useful, less is better than more, can take up room from other amino acids What is the training effect? - ANSWER When you train, you get tired less quickly More training = more mitochondria (what does that mean?) - ANSWER more ATP usage, improved insulin sensitivity, store more glucose Carbohydrates- energy - ANSWER Aerobic (95% of ATP from glucose) Low to moderate intensity Supplies more energy, released more slowly Anaerobic Protein- energy - ANSWER Contributes less than CHO and FAT As CHO is used up, PRO can be used (~10-15% contribution to energy) Mostly from BCAA Fat- energy - ANSWER Aerobic Used more in low and medium intensity activity, longer duration Is BMI appropriate for athletes? - ANSWER No What is the problem with cutting weight for sports like wrestling or boxing? - ANSWER Not always done in the healthiest way, encouraging disordered eating, losing fluid Why are plant-based proteins important to include? - ANSWER Missing out on micronutrients, fiber, and some carbs Calories - ANSWER Estimate with EER Check body fat %, weight balance Carbohydrates- nutrient - ANSWER Too little- fatigue Light sports- 3-5 g/kg Moderate intensity- 5-7 g/kg 45-65% of total calories Protein- nutrient - ANSWER Athletes 1.2-2.0 g/kg Non-athletes 0.8 g/kg Too much = calcium losses, dehydration, kidney stones Fat- nutrient - ANSWER 35% of total calories Emphasized monosaturated fats Why might female athletes be more susceptible to an iron def? - ANSWER Menstrual cycles, sports (gymnastics) Sports anemia - ANSWER Increase in plasma volume Does not affect performance Ferritin testing - ANSWER iron transport protein Iron supplements - ANSWER not always needs, need to figure out if it is actually an iron def. Calcium def. - ANSWER Restrictive intakes Stress factures Female Athlete Triad- Low energy, absence of menstruation, osteoporosis facts with fluids - ANSWER Increased need to regulate body temp No more than 2% of body weight should be lost during physical activity Is thirst a good indicator or dehydration? - ANSWER no Sports drinks - ANSWER exercise sustained 60 minutes What is in a sports drink? - ANSWER electrolytes and sugar Heat exhaustion- - ANSWER the first stage of heat-related illness that occurs after depletion of blood volume from fluid loss by the body Heat cramp- - ANSWER a frequent complication of heat exhaustion. muscle cramps and spasms Heatstroke- - ANSWER a dangerous condition in which the body loses its ability to cool itself through perspiration symptoms of heat exhaustion - ANSWER profuse sweating, headache, dizziness, nausea, muscle weakness, visual disturbances, flushed skin, hypothermia, heat cramps Symptoms of heat cramps - ANSWER painful skeletal muscle cramps, involuntary muscle spasm symptoms of heatstroke - ANSWER hyperthermia, hot, dry skin, nausea, confusion, irritability, poor coordinating, fainting, seizures, coma What is water intoxication? - ANSWER Too much water will dilute electrolytes Fluid before exercise - ANSWER 5-10 mL/kg 2-4 hours before exercise Fluid during exercise - ANSWER Exercise 30mins drink to prevent dehydration fluid after exercise - ANSWER Within 4-6 hours, drink 2-3 cups for every pound lost Carbohydrate loading can increase glycogen stores by 50-90%. May have additional water weight. Is this practice recommended? - ANSWER Depends on athlete, can result in water weight and stop muscles from working properly When should you eat prior to an event? - ANSWER 1-4 hrs before Endurance Athletes food Before: - ANSWER maximize glycogen stores Endurance Athletes food During: - ANSWER prevent dehydration and glycogen depletion Endurance Athletes food After: - ANSWER restore glycogen, rehydrate Strength Athletes - ANSWER Up to 2.0 g/kg protein until desired mass achieved (but not before/during) 4-7 g of CHO per kg Risk of consuming more fat than recommended 15-25 g of high- quality protein within 1-2 hours for PRO synthesis What is a high quality protein? - ANSWER a protein that contains all the essential amino acids Food insecurity - ANSWER I don't know where my next meal will come from nutrition security - ANSWER Am I getting enough adequacy 4 dimensions of Food security: - ANSWER availability, access, utilization, stability Effects of semi-starvation - ANSWER Micronutrient def, poor growth, small birth size, shorter gestation, intellectual growth, immune function what causes bad global nutrition? - ANSWER famine, war, climate change Most common Micronutrient def worldwide - ANSWER iron, zinc, Vit A, iodine, various Vit Bs Undernutrition: - ANSWER Two billion people are affected by "hidden hunger" or micronutrient def Overnutrition: - ANSWER Half a billion adults are affected by obesity Impact of Malnutrition on Health - ANSWER Increased occurrence of more than one chronic disease (comorbidities) Increased non-communicable diet-related diseases Increased all-cause deaths (mortality) What are the common causes of undernutrition worldwide? - ANSWER No poverty Zero Hunger Good Health and Well-Being Quality Education Gender Equality Clean water and sanitation Affordable and clean energy Decent work and economic growth Industry, innovation, and infrastructure Reduced inequalities Sustainable cities and communities Responsible consumption and production Climate action Life below water Life on land Peace and justice strong institutions Partnerships for the goals Who is most at risk for a food borne illness? - ANSWER old people, pregnant women, children, infants FDA (Food and Drug Administration) - ANSWER looks over just about everything USDA (US Department of Agriculture) - ANSWER meat, poultry, eggs CDC (Center for Disease Control) - ANSWER tracks foodborne illnesses EPA (Environmental Protection Agency) - ANSWER conservation efforts, fisheries, pesticides, water run off FATTOM - ANSWER Food, Acidity, Temperature, Time, Oxygen, Moisture Food preservation methods - ANSWER Sugar and salt, Smoke, fermentation, Drying, Pasteurization, Refrigeration, freezing, Canning, Chemical preservation, Irradiation, Sterilization Campylobacter jejuni - ANSWER 2-5 days onset; lasts 2-10 days, Diarrhea, cramps, fever, vomiting, Raw and undercooked poultry Clostridium botulinum - ANSWER 12-72 hours onset; can last weeks Vomiting, diarrhea, blurred vision, difficulty swallowing, respiratory failure, death Improperly canned goods (veggies), fermented fish Clostridium perfringens - ANSWER 8-16 hours onset, lasts about a day Intense abdominal cramps, watery diarrhea Meats, poultry, dried/ precooked foods, improperly stored foods E. coli (Escherichia coli) - ANSWER 1-8 days onset; lasts 5-10 days Severe (bloody) diarrhea, abdominal pain, vomiting, can lead to kidney failure Undercooked beef (ground more common), unpasteurized milk and juice, raw Natural Foods that can cause illness... - ANSWER Avidin (raw eggs) Mushroom toxins Oxalic acid Safrole- cancer Senna or comfrey Solanine (potatoes) Tetrodotoxin Thiaminase Caffeine causes increased - ANSWER LDL and TG amount of caffeine for a pregnant woman - ANSWER 200mg/day recommended daily amount of caffeine - ANSWER 200-300 mg How many 8oz cups of coffee is this? - ANSWER 2-3 cups Food Production Choices - ANSWER Antibiotics- they aren't allowed No synthetic pesticides Does organic mean healthy? - ANSWER no Sustainability - ANSWER buy local Community - ANSWER supported agriculture and locally sourced foods (CSA)` food recovery - ANSWER food is taken from restaurants and grocery stores to be donated or purchased at a lower cost Infertility - ANSWER The inability to conceive after one year of regular, unprotected intercourse. Spontaneous abortion- - ANSWER sudden miscarriage, first few weeks Why (or how) does body fat contribute to fertility? - ANSWER Contribution of hormones (estrogen), men- decrease sex drive and sperm count folate is ________ - ANSWER IMPORTANT