Anaerobic Activity
Compared to aerobic activities, anaerobic activity is ____ intense and cannot be
sustained for as ___
more, long
Aerobic activity Incorporates __ muscle groups continuously that “comfortably” raise
the heart rate and promotes endurance.
___, ___, and (to a lesser extent) ____ are the primary fuel sources.
Brisk walking, biking, jogging, cross-country skiing (performed for ___ periods) can expend substantial calories
large, Carbohydrates, fats, proteins, prolonged
Doing anything __ is better than doing nothing
safely
what are the 2 ways to combine aerobic and anaerobic exercises to make the exercise sessions more tolerable
interval training, circuit weight training
Muscle is a major contributor to the ___ metabolic rate.
Maintaining or increasing __ body mass is important for good health
resting, lean
List 3 examples of anaerobic activities
Sprinting (cycling, running)
Weight lifting
Body calisthenics (push ups, pull ups, plyometrics)
Any aerobic activity that improves CRF – requires appropriate “____” to the cardiovascular system.
Walking (itself) has been reported to improve ___, reduce body fat, improve CRF. These responses are primarily in ____ individuals.
___ ___ Activities – running or jumping are not recommended for sedentary or overweight/obese populations due to higher risk for injury.
overload
HDL-C, sedentary
High-Impact
Every activity does not have the same ___ effect on the body
principal
alternates shorter periods of HIE with longer periods of MIE.
Example: 30-min. session (30-sec. sprint; 60 to 90-sec. brisk walk)
interval training
__ and ___ lead to loses of lean tissue.
Weight loss through caloric restriction typically accelerates the loss of ___ tissue.
Weight loss through physical activity will generally accelerate the loss of __ mass
aging, inactivity
lean
fat
Less fat /more CHO usage as exercise ___ increases.
Almost complete reliance on ___ for energy during “maximal” exercise.
Because HIE has a higher ___ cost (compared to MIE) HIE can still expend substantial calories despite lower portion of __ usage.
intensity, CHO, caloric, fat
During any aerobic activity, fat is burned from deposits ____ the body.
Specific exercises ___ effect fat deposits in specific areas on the body.
There is no need to choose activities that specifically work the “fatter” parts of
the body.
throughout
do not
Aerobic Activities are recommended to do what three hings
Improve CRF
Reduce body fat
Lower risk of chronic disease
interval training Is very useful for increasing exercise ___ over a short period of time;
increasing ___ for vigorous exercise in short bursts; avoid exercise ___
volume, tolerance, boredom
___ ___ activities are needed to preserve muscle mass
Weight – bearing
HIE creates greater ___ than MIE and considerable __ oxidation occurs following anaerobic exercise.
Generally, people who participate in HIE more often are ____ (fatter/leaner) than those who perform mostly MIE.
HIE may ____ (increase/decrease) fitness more rapidly than MIE
EPOC, fat, leaner, increase
___________ generally elicit greater rates of energy
expenditure compared to non-weight-bearing activities.
This is particularly true in ___ individuals.
Some research has reported ___ levels of energy expenditure in obese individuals exercising on the treadmill vs. stationary bike
Weight – bearing activities
heavier
comparable
Anaerobic Activities are recommended to do what 3 things
Increase lean mass
Improve strength
Develop sport-specific fitness
weight training in which no more than 30 sec. elapses between each exercise. Not only can this increase strength and endurance but also
VO2max.
Example: 10 weight resistance machines and a treadmill. Perform 1 resistance exercise for 60 sec. then do 60 sec. on the treadmill. Continue alternating between modes until all resistance exercises have been completed
circuit weight training
Resistance exercise (i.e. weight training) is needed to increase ___ ___
muscle mass
Compared to aerobic exercise, Resistance Training
Has the added benefit of increasing ___ tissue, is
Not as effective in reducing body __, and Has been shown to prevent/minimize gains in___ ____
fat.
lean, fat, intra-abdominal
Swimming and or water-based exercises may not promote ___ loss, but
does improve ___.
These improvements have been reported to similar to other aerobic activities.
fat, CRF
While HIE has a higher rate of __ expenditure most people cannot perform it for extended periods of time.
Chances for ___ and prolonged ___ are greater with HIE.
energy, injury, fatigue
for circuit weight training
Combining different forms of exercise in this manner promotes ___ oxidization (___ component) and increase __ mass (___ component).
lipid, aerobic
lean, anaerobic
Exercisers often lose ___ weight than dieters:
Exercise increases or maintains ___ mass.
Muscle tissue is heavy due to its heavy ___ content.
Exercisers almost always lose more ___ than dieters.
__ will loose fat mass but gain lean mass resulting in minimal total weight loss
less
lean
water
fat
Exercisers