Ch 10 (Exam 3) Flashcards
Fitness
ability to perform routine physical activity without undue fatigue
Aerobic metabolism
- Uses Oxygen
- Glucose, protein, and Fat
- more efficient, produces more ATP/glucose.
- occurs in the mitochondira
Aerobic capacity
- Ability to use O2 to produce energy
- the more o2 your body can process, the more energy you can make and thus increase your output
Anaerobic metabolism
without O2. only uses glucose and produces LACTIC acid
Ergogenic aid
- a substance, application, or procedure used/done to improve athletic performance.
- i.e. Steroids
Overload prinicipal
the body will adapt to stress put on it. to get better, you gotta do better. break the comfort zone
Components of fitness
- cardiorespiratory endurance
- muscle strength and endurance
- flexibility
- body composition (fat/muscle/water ect.)
Health benefits of Exercise
- Improves self esteem overall well-being
- reduces depression, stress and anxiety, risk of colon and breast cancer, cardiovasular disease
- weight bearing exercise can reduce risk of OSTEOPOROSIS
Types and amount of exercise to improve health
moderate excercise recommended for
- 30 min/day for most days of week –> moderate
- 150 min/week of moderate intensity
- 75 min/week of vigorous
Calculating max <3 rate and aerobic zone
Max <3 rate: 220-age
Aerobic range: 60%-80% of max <3 rate
moderate intensity @lower end - 60-69% aerobic zone
vigorous intensity @higher end- 70-85% aerobic zone
max <3 rate x 0.6/0.85
Fuels used to generate ATP by anaerobic and aerobic metabolism
Anaerobic
- only glucose
- from blood (dietary carbs and glycogen from da liva)
- muscle glycogen
Aeriobic
- glucose, fatty acids, amino acids
- fatty acids–> triglycerides and adipose tisue
- amino acids–> dietary and body protein
Type of fuel used duing activity
(rest, moderate,high)
Source of fuel during exercise
Anaerobic
-
liver glygocen/glucose synth by liver and dietary carbs
- blood glucose
- muscle glycogen
- GLUCOSE
Aerobic
- dietary protein, body protein
- Amino acids —-> aerobic
-
Adipose tissue, trigylcerides in muscle
- Fatty acids–>aerobic
in summary:
- Anaerobic uses gluocose only. this glucose comes from liver, muscle glycogen or blood glucose.
- Aerobic uses protein from diet/body, and fatty acids that come from adipose tissue/trigylcerides
FUEL use in exercise intensity
(amino acids, fatty acids, glucose)
At Rest
- mainly fatty acids
- glucose
- amino acids
Moderate intensity
- half fatty acids and glucose
- little amino acids
High intensity
- all glucose
Instant, short term and long term energy sources
Instant
- during 1st few secs of exercise. energy from ATP for a few secs, then creatine phosphate stores are broken down and used to make more ATP. only lasts a few secs.
Short term
- Anaerobic. uses glucose from blood or muscle glycogen
- at 30 secs, anaerobic shit is working in full capacity
Long term
- After 2-3 min, o2 delivery to the muscle has increased enough to suppost aerobic metabolism
- uses Fatty acids and glucose to make ATP
energy and nutrient needs for athletes and non athletes
Athletes
- increased needs for
- B vitamins
- calcium
- iron (for hemoglobin, transfers o2.. rbc. myoglobin, and menstruation)
- protein (more if strength training)
Non athlete
- need more energy for da same amount of work
both
- same amount of fat needs
- max glycogen stores should come from carbs
- protein shoud be plant and animal based
why are athletes at risk for dehydration and hyponatremia?
loss of fluid through sweat and urination
dont replenish fluid loss with electrolytes.
Fluids that are not recommended during physical activity
- Alcohol
- caffiene
- fruit juice
- carbonated drinks
recommendations for food and drink during extended (>1 hr) exercise
food
- carbs from glucose and fructose
- sports drinks, gels, food
Glycogen supercompensation.
who benefits. side effects
- carb loading
- restin 1-3 days before competition
- consuming 10-12g of carb/kg of body weight
- benefits–> those exercising >90 minutes. aka. Enduracne athletes
Side effects
- weight gain and muscle stiffness
Pre and post exercise meals or snacks
pre meal/snacks
- adequate fluids to remain hydrated
- high in carbs
- moderate protein
- low in fat and fiber
post meal/snacks
- protein and carbs together=best. increases glycogen synth
- to replenish muscle and liver glycogen
- –> carbohydrates
- competetive athletes w/ event next day should have 1-1.5 g/kg
- chocolate milk (4:1-3:1 ration)
- whey protein and Leucine
- Turkey sandwich- carbs w/ protein
female Athlete Triad
Osteoporosis
- estrogen is needed for CALCIUM absoption. low levels lead to low peak bone mass.
- due to low estrogen, calcium and protein
Amenorrhea
- no more regualr period
- extreme eating restrictions combined with exercise causes stuff like starvation which lowers estrogen and causes ammenorrhea
Disordered eating
Anabolic steroids
Synthetic hormones that mimic testosterone
may increase muscle size and strength when combined with diet and exercise
side effects:
- stunted growth
- aggressive behavior
- oily skin.acne
- water retention
- <3 disease (increases LDL, lowers HDL)
- liver disease
- reduces testosterone synthesis.
