The Best AFAA Primary Group Exercise Study Guide Question and answer rated A+ 2023

The Best AFAA Primary Group Exercise Study Guide Question and answer rated A+ 2023List 8 health benefits associated with regular participation in physical activity. decrease in: Resting heart rate, blood pressure, depression increase in: stroke volume, respiratory capacity, metabolic rate weight loss/maintenance, improved posture How can interval training improve athletic performance? increase stroke volume= increased cardiac output increased tidal volume and breathing ratio= efficient use of O2 in blood increase CO2 removal due to high pulmonary ventilation= appropriate acid balance List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs. increase of capillaries per muscle fiber= rich supply of O2 and nutrients rapid removal of CO2 and waste allows maximum energy production increase in glycogen & triglycoride storage in skeletal muscle increase in mitochondrial volume and activity= increase in enzymes Define ENERGY and it's food source. Energy= the ability to do work. Food source is carbohydrates, protein, and fats. Define ATP. High energy phosphate molecule required to provide energy for cellular function. Produced both anaerobically and aerobically and stored in the body. ATP-CP/ phosphagen system Simplest of 3 systems- short bursts of energy fuel source= creatine phosphate intensity= very high 95% of max intensity duration= 15-20 seconds Uses of this system= sprinting, jumping, lifting heavy things quickly, throwing a ball, kicking Lactic acid system anaerobic glycolytic, sustained high intensity effort lasting 1-2 minutes fuel source= glucose- carbs breaking down into sugars intensity= short rallies, bursts, high-moderate 85-94% of max intensity duration= 1-2 minutes Uses of this system= prolonged sprints, rallies in soccer, floor routine in gymnastics, Aerobic system oxidative metabolism fuel source= glucose, fat, or protein intensity= moderate 75-85% of max intensity duration= 3-5 minutes or more Uses of this system= resting activities, walking, jogging, swimming, AEROBIC with oxygen; requiring oxygen to be sustained ANAEROBIC without oxygen; short bursts w/o oxygen, explosive movements STEADY STATE constant submaximal exercise below lactate level so that energy production and oxygen absorption meets requirements of imposed exercise