Ch. 10: Fitness and Sports Flashcards
What are the common benefits of physical activity?
Improved heart health, sleep patterns, and body composition
What are the basic characteristics of fitness programs?
FITT (Frequency, intensity, time and type of activity)
How can intensity be evaluated?
Through your heart rate
What is the maximum heart rate prediction equation?
MHR = 220 - age
What is Rating of Perceived Exertion (RPE)?
A scale that indicates your exertion; scale ranges from 6-20
What are the energy sources in muscle?
ATP, phosphocreatine, and the macronutrients. These are all converted into ATP.
What is phosphocreatine?
It’s a high energy compound that can be used to reform ATP from ADP.
How long does phosphocreatine fuel exercise?
Around 15 seconds
What exercises primarily use phosphocreatine?
Jumping, lifting, throwing, and sprinting (Prolonged, lower intensity activity)
What is anaerobic glycolysis?
The breakdown of glucose or glycogen in the absence of oxygen
How long can anaerobic glycolysis fuel exercise?
Around 30 seconds to 2 minutes
What exercises primarily use anaerobic glycolysis?
Sprinting and swimming
What is aerobic glycolysis?
The breakdown of glucose or glycogen in the presence of oxygen, yielding 2 pyruvate
How long can aerobic glycolysis fuel exercise?
Longer than 2 minutes
How is muscle glycogen used during exercise?
GLycogen is broken down. In aerobic conditions, you get pyruvate and ATP, which releases energy. Otherwise, you get lactate, which could cause some fatigue.
What is fat oxidation?
The usage of fat during low or moderate aerobic activity
What exercises primarily use fat oxidation?
It is often used for exercises with low/moderate intensity. It’s used less as we get to more intense activities.
How does intensity effect fuel utilization during exercise (carbs and fats)?
When doing lengthy activities at a moderate pace, most of our energy comes from fat. As intensity increases, carb use goes up while fat use decreases.
What amount does protein contribute to energy needs?
Only about 5% of general energy needs
How does glycogen depletion effect protein contribution to energy?
As glycogen is depleted during endurance exercise, proteins are more heavily utilized. (Up to 15%)
What are the different muscle fiber types and what energy system are they associated with?
Type I (aeronbic), type IIA (aerobic and anaerobic), and type IIX (anaerobic)
How does the body adapt to exercise?
It can experience hypertropy (enlargement of muscles) or atrophy (loss of muscle size). There can also be increased blood volume and a stronger heart.
How are energy recommendations made for athletes?
It is individualized based off of factors such as body size, composition, and physical activity.
What are the benefits of carbohydrates regarding exercise?
Voost of glycogen stores, possible increased uptake of protein via insulin spike, and spare muscle protein from being broken down
What are the current recommendations for carb intake?
3-5g for low intensity activity, 5-7g for moderate and 6-10 for several hours of activity
What is carbohydrate loading?
It’s a nutritional strategy where athletes consume more carbs than usual about a week before an event for better performance.
What are the recommendations for lipids?
15-25% should be fats. Limit saturated and trans fats.
What are the benefits of protein and exercise?
It boosts the anabolic effects of exercise, as well as better protein synthesis
What are the recommendations for protein?
Depending on how much activity you do, it may range from 1.2-2 grams per pound of body weight
What are the benefits of adquate hydration? What happens if you don’t stay hydrated?
You stay at good performance when you’re hydrated. Otherwise, you may get heat related illness.
What two drinks are good for exercise and recovery?
Sports drinks and milk
What is an ergogenic aid?
A substance or product that enhances performance.
How does creatine benefit performance?
It increases the rate of phosphocreatine resynthesis, which provides ATP.
How does caffeine benefit performance?
It accelerates neural activity
How do branched chain amino acids benefit performance?
They contain amino acids that help with protein synthesis. This may delay fatigue.
