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Nutrition 202 > Ch 10 (Exam 3) > Flashcards

Ch 10 (Exam 3) Flashcards

1
Q

Fitness

A

ability to perform routine physical activity without undue fatigue

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2
Q

Aerobic metabolism

A
  • Uses Oxygen
  • Glucose, protein, and Fat
  • more efficient, produces more ATP/glucose.
  • occurs in the mitochondira
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3
Q

Aerobic capacity

A
  • 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
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4
Q

Anaerobic metabolism

A

without O2. only uses glucose and produces LACTIC acid

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5
Q

Ergogenic aid

A
  • a substance, application, or procedure used/done to improve athletic performance.
  • i.e. Steroids
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6
Q

Overload prinicipal

A

the body will adapt to stress put on it. to get better, you gotta do better. break the comfort zone

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7
Q

Components of fitness

A
  1. cardiorespiratory endurance
  2. muscle strength and endurance
  3. flexibility
  4. body composition (fat/muscle/water ect.)
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8
Q

Health benefits of Exercise

A
  • 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
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9
Q

Types and amount of exercise to improve health

A

moderate excercise recommended for

  • 30 min/day for most days of week –> moderate
  • 150 min/week of moderate intensity
  • 75 min/week of vigorous
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10
Q

Calculating max <3 rate and aerobic zone

A

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

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11
Q

Fuels used to generate ATP by anaerobic and aerobic metabolism

A

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
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12
Q

Type of fuel used duing activity

(rest, moderate,high)

A
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13
Q

Source of fuel during exercise

A

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
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14
Q

FUEL use in exercise intensity

(amino acids, fatty acids, glucose)

A

At Rest

  • mainly fatty acids
  • glucose
  • amino acids

Moderate intensity

  • half fatty acids and glucose
  • little amino acids

High intensity

  • all glucose
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15
Q

Instant, short term and long term energy sources

A

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
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16
Q

energy and nutrient needs for athletes and non athletes

A

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
17
Q

why are athletes at risk for dehydration and hyponatremia?

A

loss of fluid through sweat and urination

dont replenish fluid loss with electrolytes.

18
Q

Fluids that are not recommended during physical activity

A
  • Alcohol
  • caffiene
  • fruit juice
  • carbonated drinks
19
Q

recommendations for food and drink during extended (>1 hr) exercise

A

food

  • carbs from glucose and fructose
  • sports drinks, gels, food
20
Q

Glycogen supercompensation.

who benefits. side effects

A
  • 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
21
Q

Pre and post exercise meals or snacks

A

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
22
Q

female Athlete Triad

A

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

23
Q
A
24
Q

Anabolic steroids

A

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.
25
Q

Effects of ergogenic aids (creatine, erythopoetin, caffeine, carnetine)

A

Creatine

  • used to make CP in muscles.
  • potential benefits: high intensity exercise lasting more than 30 sec. no benefit for endurance

Carnitine

  • transports fatty acids–>mitochondira to be converted into energy
  • Theory: spared glycogen
  • no benefit on endurance

Erythropoetin (EPO)

  • stimulated RBC synthesis
  • RBC transports O2 to cells, improves endurance
  • neg side effects: blood clots, <3 attacks, strokes

Caffeine

  • stimulant. enhances release of fatty acids.
  • consuming 2-3 cups 1 hr begore can improve endurance,
  • spares glycogen cause it uses fatty acids
  • its a diuretic, so pay attention to hydration

Nutrition 202 (14 decks)

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