Chapter Review

BRING IT HOME

CHAPTER 16 BRING IT HOME

Weekly exercise log

Use this form to track your activity for a week as you consider incorporating the four components of fitness as set forth by the American College of Sports Medicine. Record a brief description of your activities along with the length of time spent when indicated. At the end of the week total the amount of time and/or episodes at the bottom of the log.

The American College of Sports Medicine Recommendation
Cardiorespiratory (Aerobic) Resistance Flexibility Neuromotor
Activities that increase the heart rate and promote increased use of oxygen to improve overall body condition and endurance Activities performed against an opposing force that increase muscle strength, improve body composition, and promote healthy bone density Activities that promote the ability to move joints through their whole span of movement Activities that incorporate motor skills such as balance, coordination, and agility (also known as functional fitness)

30–60 minutes of moderate-intensity exercise (5 days per week)

OR

20 or more minutes of vigorous-intensity exercise (3 or more days for total of ≥ 75 minutes per week)

2–3 days per week train each major muscle group

Major Muscle groups: legs, hips, back, abs, chest, shoulders, arms

 2–3 days per week do flexibility exercises to improve range of motion 20–30 minutes of exercises involving motor skills—balance, agility, coordination, gait (2–3 days per week)
Effort Scale: 6–20 (see Borg Perceived Exertion Scale Infographic 16.7); 6 = No Exertion; 20 = Maximal Exertion

Moderate Intensity (64%–76% of Maximal Heart Rate)

Relatively moderate-intensity activity is a level of perceived effort of about 7 to 8.

  • Walking briskly (3 miles per hour or faster, but not race-walking)

  • Water aerobics

  • Bicycling around 10 miles per hour

  • Tennis (doubles)

  • Ballroom dancing

  • General gardening

Vigorous Intensity (77%–95% of Maximal Heart Rate)

Relatively vigorous-intensity activity is a 12 or 14 on this scale.

  • Race-walking, jogging, or running

  • Swimming laps

  • Tennis (singles)

  • Aerobic dancing

  • Vigorous cycling

  • Jumping rope

  • Heavy gardening (continuous digging or hoeing, with heart rate increases)

  • Hiking uphill or with heavy backpack

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Type of Exercises
Aerobic Exercise Resistance Training Flexibility Neuromotor
Date Description & Intensity Duration Description Description Description
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
My total number of minutes or hours this week
American College of Sports Medicine Recommendation ~150 minutes Moderate intensity OR ~75 minutes Vigorous intensity 2–3 days 2–3 days 50–75 minutes

Take It Further

Comment on how your documented activity compared with recommendations. List ways you (or your less-active friends) could achieve the recommended levels of activity for each of the four types of exercise: aerobic, resistance training, flexibility, and neuromotor.

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KEY IDEAS

KEY IDEAS

  • Physical fitness is the ability to perform moderate to vigorous activity without undue fatigue and can be achieved through regular exercise or intentional physical exertion.

  • The four types of exercise recommended by the American College of Sports Medicine for promoting maximal health and preventing diseases and injuries include resistance, cardiorespiratory, neuromotor, and flexibility.

  • The increased energy demands of exercise are fueled by energy substrates in the form of glucose and fats in the form of fatty acids.

  • Both glucose and fatty acids are rich in chemical energy that must be converted into a form that cells can use, namely ATP (adenosine triphosphate).

  • ATP, the primary energy currency of our cells, is produced in the body by three separate energy systems, two of which are anaerobic (not requiring oxygen) and occur in the cytosol of the cell, and one of which is aerobic (requiring oxygen) and occurs in the mitochondria.

  • The energy contributions made through anaerobic and aerobic pathways combine to provide muscles with enough ATP to meet demands. The percentage, or relative contribution, of each depends on the intensity and duration of the activity.

  • The anaerobic energy system supplies ATP quickly for high-intensity exercise, but only for a short time and relies heavily on carbohydrates as fuel.

  • Longer-lasting, lower-intensity activities rely almost entirely on the aerobic energy system, which produces ATP more slowly and utilizes a higher percentage of fat as a fuel source.

  • Several methods can be used to estimate the intensity of aerobic activity. Two common methods are the Borg Rating of Perceived Exertion Scale, and heart rate as a percent of maximum heart rate.

  • The depletion of muscle glycogen during aerobic exercise is the most significant factor leading to exhaustion. Carbohydrate loading increases muscle glycogen stores, which can help athletes sustain and recover from high-intensity endurance exercise.

  • Protein supplements are generally not warranted and alone do not cause muscle growth; protein intake must be combined with exercise—particularly strength training—and sufficient calorie intake to increase muscle mass.

  • The goal of hydration during exercise is to limit fluid loss to less than 2% of body weight.

  • Overhydrating through excess water consumption while exercising can be dangerous and lead to hyponatremia (low levels of sodium in the blood).

  • Individuals can reduce their risk of chronic diseases and weight gain through moderate exercise for at least 30 minutes a day, most days of the week.

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NEED TO KNOW

NEED TO KNOW

Review Questions

Question 16.10

1. The four types of exercise specifically recommended by the American College of Sports Medicine include all of the following, EXCEPT:

  1. calisthenics.

  2. cardiorespiratory.

  3. flexibility.

  4. neuromotor.

  5. resistance.

1. a

Question 16.11

2. All of the following are TRUE with regard to ATP, EXCEPT that it:

  1. is often referred to as the energy currency of cells.

  2. stores energy in the bonds of its three phosphate groups.

  3. can be produced both aerobically and anaerobically.

  4. cannot be produced without the presence of oxygen.

  5. is the abbreviation for the chemical compound adenosine triphosphate.

2. d

Question 16.12

3. The aerobic energy system occurs in what part of the cell?

  1. cellular membrane

  2. cytosol

  3. mitochondria

  4. nucleus

  5. ribosome

3. c

Question 16.13

4. Anaerobic energy systems:

  1. provide energy for low-intensity exercise.

  2. provide energy for short, intense exertion.

  3. provide unlimited energy.

  4. require oxygen.

  5. utilize fatty acids as primary fuel source.

4. b

Question 16.14

5. More carbohydrate is used as fuel when someone is:

  1. walking.

  2. jogging.

  3. running.

  4. sprinting.

5. c

Question 16.15

6. All of the following are TRUE with regard to carbohydrate loading, EXCEPT that it:

  1. can increase time to exhaustion during intense exercise by 90 minutes or more.

  2. helps prevent depletion of glycogen during activities of long duration.

  3. is intended to increase glycogen stored in muscle.

  4. promotes unlimited glycogen stores.

6. d

Question 16.16

7. Female endurance athletes are at higher risk for being deficient in which of the following nutrients?

  1. biotin

  2. chromium

  3. iron

  4. sodium

  5. zinc

7. c

Question 16.17

8. Female athletes who restrict energy intake and experience menstrual dysfunction are at higher risk for the long-term complication of:

  1. high blood pressure.

  2. neural tube defects.

  3. osteoporosis.

  4. type 2 diabetes.

8. c

Question 16.18

9. What would you tell a friend who inquires if amino acid and protein supplements will help build muscle?

  1. Amino acids and protein powders alone do not increase muscle mass.

  2. Protein intake has to be combined with exercise and sufficient calorie intake to increase muscle mass.

  3. Excess protein intake contributes to energy needs or may be stored as fat.

  4. It is likely he or she is already consuming sufficient protein.

  5. All of the above.

9. e

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Question 16.19

10. All of the following are TRUE with regard to hydration for athletes, EXCEPT:

  1. It is impossible to consume too much water—the more the better.

  2. You should begin intense activities fully hydrated.

  3. Urine color can be an indication of hydration status.

  4. Comparing body weight before and after exercise is a good indication of hydration status.

  5. Sports drinks may help hydrate and prevent hyponatremia during and following prolonged exercise.

10. a

Question 16.20

11. According to the U.S. Department of Health and Human Services Physical Activity Guidelines, adults gain substantial health benefits from ______ a week of moderate-intensity aerobic physical activity or ______ a week of vigorous activity.

  1. 2 hours; 1 hour

  2. 2.5 hours; 1 hour and 15 minutes

  3. 3 hours; 2 hours

  4. 4.5 hours; 2 hours and 20 minutes

  5. 5 hours; 3 hours

11. b

Dietary Analysis Using SuperTracker

Analyzing Exercise Patterns Using SuperTracker

Understanding your level of physical activity

Regular physical activity has many health benefits, yet the majority of Americans do not get the amount of regular physical activity recommended by health experts. Using SuperTracker, you will be able to compare your exercise patterns with current recommendations. You will also be able to identify the appropriate dietary changes needed as you become physically active.

Question 16.21

1. Log onto the United States Department of Agriculture (USDA) website at www.supertracker.usda.gov. If you have not done so already, you will need to create a profile to get a personalized diet plan. This profile will allow you to save your information and diet intake for future reference. Do not use the general plan.

Question 16.22

2. Click the Track Food and Activity option. Record three days of activity.

Question 16.23

3. After you have entered your activity for each day, you can then use the “My Reports” feature to analyze your activity.

  1. Did you meet the weekly aerobic activity target for the week? Discuss how your activity compares with the recommendations.

  2. Did you meet the weekly muscle-strengthening activity target for the week? Discuss how your activity compares with the recommendations.

  3. List two changes you can make to meet your activity recommendations.

  4. Discuss the dietary recommendations for an athlete. How are the recommendations for carbohydrate and protein different for an athlete than for a person who is not physically active?

  5. Why might an iron supplement be recommended for a female athlete?

  6. In your opinion, how can health experts motivate Americans to increase their level of physical activity? What motivates you to increase your physical activity?