CH 12: Nutrition + Pays activity Flashcards
What is leisure time physical activity
any activity unrelated to a person occupation including exercise that is structured
What does physical fitness include (4)
cardiorespiratory fitness
musculoskeletal fitness
flexability
body comp
What % of canadians are physically active and how many schools offer pe classes
54% of canadians physically active
only 16% of schools offer pe
Canada physical activity guidline for adults- minutes, intensity, bouts
150 mins of mod to vigourous aerobic activity in bouts of 10 mins or more
What is the FIT principle
Freq- varies
intensity- based on max hr
time of activity- at least 20 mins to raise HR enough
Frequency and intensity of cardio per week
3-5 days a week
64-90% max HR
Frequency and intensity of muscular fitness a week
2-3 days a week
70-85% 1RM
Frequency of flexability a week
2-4 days per week
mm only store enough ATP for how long of activity
1-3sec
How long can the Creatine phosphate system support the regeneration of ATP
enough fro 3-15 seconds of max physical effort
Metabolism of glucose- how much atp is procured in aerobic and anerobic
anerobic- yeilds 2 ATP molecules + lactic acid prod
Aerobic- yields 36-38 molecules of ATP
When can trigylcerides be metabolized to generate atp
for low intensity exercise
-long duration exercise
provides more than 2x the energy per gram compared to carbs
what type of activity are carbs typically used for
used for most high intensity activy
What % of energy does protein help with during exercise
3-6% of needs
recomended diet for athletes (% carbs, fat pro)
carbs- 45-65%
fat- 20-35%
pro- 10-35%
