CHAPTER 10 REVIEW

Exercise reduces the risk of CVD, stroke, cancer, diabetes, high blood pressure...

What are the 4 components of fitness?

Exercise to develop fitness should be 3-5 times per week, for 20-60 minutes continuous duration, though shorter times are still beneficial.

Average adult resting pulse is 70, active may be more like 50.

What kind of diet maximizes physical endurance before exhaustion?

Glycogen can be depleted in as short a time as 2 hours with vigorous activity, or 3-6 hours in less vigorous conditions.

To extend endurance: 1) eat high CHO foods, 2) have glucose and fluid during exercise if longer than 1 hour, 3) Eat high CHO after exercise within 2 hours to replenish glycogen , 4) train muscles to increase glycogen storage.

With moderate exercise, how long must a person exercise to begin burning a significant amount of fat?

Moderate exercise protects against bone loss; what is the risk of extreme exercise? And who is at greatest risk?

What is the effect of iron deficiency anemia on physical performance?

How much fluid can an athlete lose in an hour, and how much can he/she absorb in an hour?

What is the effect of alcohol before or during exercise?

Caffeinated beverages may upset stomach and cause nervousness and fluid/electrolyte loss, so not a good idea before and during exercise.

What are the dangers of steroids and growth hormones? What is the safest way to maximize growth hormone?

What are the dangers of amino acid supplements?

"Natural" does not mean harmless.

What are the dangers of "making weight" for wrestlers?

How can muscle growth be stimulated?

The first symptom of dehydration is fatigue.