Chapter 10 Performance Nutrition Flashcards
How does physical activity relate to nutrition?
Regulates energy-yielding nutrients
Improves body composition
Increases daily calorie allowance
How is fitness developed, and what are some of the benefits of fitness?
Fitness develops with physical activity or exercise
Signs you are physically fit
Longer, healthier life
-Compared with those with sedentary lifestyle
Benefits of fitness
- “Exercise factors” oppose chronic diseases
- Improves bone density
- Numerous other benefits
what are the benefits of fitness?
- “Exercise factors” oppose chronic diseases
- Improves bone density
- Numerous other benefits
What percentages of adults meet all of the physical activity guidelines?
20%
What are the Physical Activity Guidelines for Americans who engage in aerobic activity and resistance training?
Time and intensity
describe the health benefits under the Physical Activity Guidelines for Americans?
Additional benefits with higher intensity, greater frequency, or longer duration
healthy body weight maintenance
describe the weekly totals under the Physical Activity Guidelines for Americans?
150 minutes of moderate-vigorous aerobic activity + 2 days of bone strengthening exercises
What are the components of fitness?
Flexibility, muscle strength and endurance, and cardiorespiratory endurance
How do muscles adapt to physical activity?
They adapt to the way we train them…here she talked about how a sprinter would have difficulty running a marathon and vice versa
Weight training = Storage of glycogen and connective tissue
Aerobic = Enzymes that enhance aerobic metabolism
Conservation = Muscles build only proteins necessary for work
How does aerobic training benefit the heart?
enhances capacity via heart lungs and blood
enhances efficiency through delivery of oxygen and measured through VO2 max in addition, it removes wastes
how is VO2 max measured?
maximal oxygen uptake by the tissues which indicates volume and number and strength of the heart
what is cardiac output?
stroke volume x resting heart rate that measures overall strength of the heart
what is stroke volume?
oxygenated blood ejected from the heart
what is resting heart rate?
slows because a greater volume of blood is moved with fewer beats
