Ch. 13 Sports Nutrition Flashcards
fitness is the ability to __________ without ______
perform routine physical activity, undue fatigue
the ______ assumes that the body will adapt to the stresses placed on it
overload principle
aerobic exercise includes endurance exercises such as ________ or any exercise that requires _________
jogging, swimming, cycling; increases HR and requires oxygen in metabolism
regular aerobic exercise strengthens the heart muscles, increases _____, and decreases _____
stroke volume, resting heart rate
the body’s maximum ability to generate ATP by aerobic metabolism during exercise
aerobic capacity (aka VO2 max)
____ is when stress/overload during exercise causes muscles to adapt by increasing in size/strength
hypertrophy
when muscles are not used, they ____, becoming smaller and weaker
atrophy
exercise _____ and ____ muscle
builds and maintains
people who are fit have a greater proportion of _____ than those who are not fit
lean body tissue
children should do ______ per day of developmentally appropriate activities and reduce _____
60 minutes, sedentary time
metabolism in the presence of oxygen
aerobic metabolism
in aerobic metabolism, ___, ____, and _____ are (completely/not completely) broken down to form CO2, H2O, and produce ATP
glucose, fatty acids, amino acids; completely broken down
metabolism in the absence of oxygen
anaerobic metabolism
in anaerobic metabolism, each glucose molecule produces ___ ATP molecules
2
in anaerobic metabolism, glucose is metabolized in this way when O2 cannot be supplied quickly enough to the _________
tissues to support aerobic metabolism
where does “instant energy” come from?
- stored ATP
- broken down creatine phosphate
“short-term energy” information
- anaerobic metabolism takes over after creatine phosphate stores have been depleted
- 30 seconds into activity, anaerobic pathways in full capacity
after about _____ minutes, O2 delivery to muscles has increased enough to support aerobic metabolism, which uses __________ to produce ATP
2-3, fatty acids and glucose
what fuels anaerobic metabolism: glucose, amino acids, fatty acids?
glucose
what fuels aerobic metabolism: glucose, amino acids, fatty acids
glucose
amino acids
fatty acids
percentage needs of athletes: carbohydrates
60% (from whole grains, veggies, fruit, low-fat dairy)
percentage needs of athletes: fat
20-25% to fuel endurance events (mono- and poly-unsaturated fats)
percentage needs of athletes: protein
10-15% (plant or animal is fine)
vitamins/minerals requiring special attention from athletes
B vitamins antioxidants (Vit C and E) Iron Ca Vitamin D
