Ch.11: Nutrition for Physically Active Lifestyle Flashcards
Sustained, rhythmic contractions of large muscle group
raises heart rate giving the heart an effective workout
aerobic exercise
activities that increase muscle mass and strength
increase bone mass
resistance exercise
Cells obtain energy through a series of chemical reactions
catabolism of glucose, fatty acids, amino acids or alcohol
forms when an inorganic phosphate group P bonds with ADP
ATP
can be catabolized anaerobically or aerobically
glucose
catabolism involves _______, removal of electrons from 1 compound to create another
oxidation
ANAEROBIC CATABOLISM: The 1st stage of glucose oxidation is _________: splitting of a glucose molecule to form 2 pyruvate molecules
glycolysis
If oxygen is available, pyruvate can enter aerobic respiration pathways
aerobic catabolism
Pyruvates moves from cytoplasm into_______, which pyruvate is completely oxidized forming ATP, CO2 and H2O
mitochondria
Why is glucose the best biological fuel for intense brief exercise?
fatty acids only have fewer oxygen atoms compared to carbon
cells would require more oxygen to metabolize fatty acids
Three major energy systems
phosphocreatine (anaerobic)
lactic acid (anaerobic)
oxygen (aerobic)
Provides the energy by providing P to ADP forming ATP. SUPPLIES MUSCLES WITH 6 SECONDS OF ENERGY
PCR
In anaerobic conditions, glucose is converted to pyruvate then lactic acid. LAST FOR 30-40 SECONDS. releases lactate., enters blood stream and is removed by the liver
lactic acid
During low to moderate intensity exercise, muscle cells can completely metabolize glucose. Produces 18X more ATP
oxygen energy system
maximal oxygen intake during vigorous physical exertion
aerobic capacity
______ of activity influences types if fuel use
intensity
____ predomintates when at rest and during low to moderate intensity activities
fat
_______ main fuelfor high intensity activities
carbohydrates
______ contributes a small amount of energy with slightly used during endurance exercise
protein
Most athletes need at least
3000 kcal/day
manipulating physical activity and dietary patterns, a few days before an event
CHO loading
Sports drinks generally recommend when event last longer than
30 min
Athletes at risk for iron deficiency include
females
distance runners
vegans
temporary condition resulting from an increase in plasma
sports anemia
Most widely used ergogenic aid. raises blood fatty acid levels
enhances contractions of skeletal heart muscles
increase mental alertness.
caffeine
Cups of water
11 for women
15.5 for men
