chapter 10 Flashcards
aerobic exersise
3-5 days
150 min/week
brisk walking, running, cycling, swimming, tennis, soccer
60-85% of MHR or RPE of 4
muscular exercise
2-3 days
2-3 sets of 8-12 reps
bench press, squat, bicep curl,
70-80% of 1 RM
flexibility
2-3 days
to point of tension
2-4 repititions of 8-12 stretches 10-30 sec each
heart health zone
50-60% MHR
weight management zone
60-70%
aerobic zone
70-80%
anarobic zone
80%-90%
maximal effort zone
90%-100%
How Do Muscles Adapt to Physical
Activity?
Overload—resistance applied
* Adapt – muscles adapt to new load and become stronger (hypertrophy)
* Disuse–Atrophy
Muscle strength vs muscle endurance
Balance of activity and rest
* Work different muscle groups
* Muscles need rest
o Replenish and adapt
sources of ATP
Immediate sources
* Existing ATP in muscle
* Phosphocreatine (helps reform ATP)
Longer term sources
* Glucose (short and long term)
* Fatty acids (most abundant source
of ATP)
* Amino acids
Anaerobic conditions
When the oxygen supply in the muscle is limited
(during high intensity – shorter duration exercise)
* Glucose is not fully broken down (only 2 ATP released)
* Anaerobic glucose breakdown: fastest way to resupply
ATP, other than PCr breakdown
* Provides most energy needed for short bursts of
exercise (30 sec - 2 mins)
aerobic conditions
-when plenty of oxygen is present in the muscle (during low to moderate intensity)
-glucose yields maximal ATP (95% - 2-30 ATP)
-makes major energy contribution to activities that last between 2 mins-2 hours
glycogen use
-muscle retains glycogen for own use
-depends on duration and intensity of exercise
-glycogen stores are not inexhaustible
-
training effect (metabolic adaptations)
-increased ability to store glycogen
-increased fat utilization
training effect (muscular and cardiovascular adaptations)
increased mitochondrial density
-increased muscle fiber recruitment
-improved cappillarization
-increased cardiac output
training effect (respiratory adaptations)
-increased lung capacity
-enhanced oxygen extraction
carbohydrate recommendations
-45-65% of calories
-light intensity: 3-5 g/kg
-moderate intensity: 5-7 g/kg
-prolonged high intensity: 8-12 g/kg
what macronutrient postpones fatiigue and maximizes performance?
carbohydrates
amount carbohydrates before exercise
-0.45 g/kg 1-2 hour prior or 0.9 g/kg 2-3 hour prior
-low fiber
amount carbohydrates during exercise
-30-60 g/hour
-sports drink of 6-8%
-bars, gels
-amount depends on intensity of workout
amount carbohydrates after exercise
-2-hour window of rapid glycogen replacement
-0.8-1.2 g/kg/hr for next 5 hour
example of pregame meals
high carb, moderate protein, low fiber
-cheerios, milk, muffin, orange juice
-spaghetti, sauce, milk, green beans
role of protein:
-protein as fuel should be minimal
-support muscle repair and growth
-emphasize protein as part of recovery
-resistance exercise increases muscle building for at least 24 hours
-protein increases muscle building in combo w/ exercise
timing of protein intake
-2 hour post-exercise window (20-30 grams)
-throughout the day (every 3-5 hours)
-0.25-0.3 g/kg
endurance protein rec
1.2-1.4 g/kg
strength and speed rec
1.2-1.7 g/kg
excessive protein intake
-considered excess calories; converted to glucose or fat
fats
-unlimited source of energy
-excersise effects fat utilization
-20-35% calories for athletes
vitamins and minerals in physical activity
–healthy diet provide adequate
-excess doesn’t enhance performance
-antioxidant benefits?
iron in sport
-high foot contact sports may destroy RBC
-sports anemia
-iron deficiency anemia
-
amenorrhea
absence of mestration
-low levels estrogen
-estrogen stimulates calcium absorbtion and and bone formation
importance of adequate hydration
-delivery system for nutrients to working organs
-sweat and temperature regulation
-cardiac output
-dehydration results in faster depletion of muscle glycogen glycogen stores
-dehydration between 3-5% has resulted in loss of power performnce
-skills events may also be impaired with loss of > 2.8% loss of body mass
fluid recommendations for sport
-consume enough fluid to balance weight loss from activity
-afterwords: 2-3 cups/pound sweat lost
-drink generously 24 hours before an event
400-600 ml 2-3 hours before event
during:
- 1 cup every 15-30 mins
- 6-8% CHO solution for 60-90 min events
- Na^+ replacement enhance fluid retention
-bev should be cooler than ambiant temp
sodium (Na^+)
-adequate in most ppl
-training increases ability to converse Na^+
-hyponatremia is due to excess fluid consumption
-replacement during excersise usually unesessary
-
potassium (K+)
-daily diets high in F/V and dairy provide enough K+
-replacement in exercise unessessary
