Chapter 10: Physical Activity & Fuels Flashcards

1
Q

types of benefits of fitness

A

-physical
-psychological
-disease resistance

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2
Q

components of physical fitness

A

-cardiorespiratory
-musculoskeletal
-flexibility
-balance
-speed

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3
Q

activity guidelines for children

A

60+ minutes or more daily

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4
Q

activity guidelines for adults

A

150-300 minutes weekly (1/2 as long if vigorous)

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5
Q

activity guidelines for elderly

A

150-300 minutes weekly, and balance exercises

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6
Q

when the body is at rest what is fueling it

A

fat

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7
Q

when starting exercise what is fueling you

A

glucose

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8
Q

when exercise over long period of time what is fueling you

A

fat is taking over more for glucose but both

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9
Q

what kinds of energy metabolism are there

A

-aerobic
-anaerobic

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10
Q

aerobic metabolism

A

-uses oxygen
-makes energy more efficiently
-uses carbs
-uses fats

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11
Q

anaerobic metabolism

A

-doesn’t use oxygen
-makes energy less efficiently
-uses cabs
-DOESNT use fats

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12
Q

what is the main fuel for exercise

A

CARBS

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13
Q

how long of exercise until glucose is depleted

A

1.5-2 hours

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14
Q

what is central fatigue

A

when brain tells muscles to stop working

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15
Q

what DRI’s do athletes have

A

the same as everyone else

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16
Q

what % of diet are carbs

A

45-65%

17
Q

what % of diet are proteins

A

10-35%

18
Q

what % of diet are fats

A

20-35%

19
Q

how long of exercise do you need some extra carbs

A

45+ mins

20
Q

after 1-2.5 hr how much carbs

A

30-60g/hr

21
Q

after 2.5+ hr how much carbs

A

90g/hr

22
Q

how long after exercise should you replenish carbs

A

within 2 hr

23
Q

why is it good to eat lots of carbs

A

so you have more glycogen storage

24
Q

what is the protein DRI

A

.8g/kg a day

25
Q

recommended protein intake for athletes

A

(1.2-1.7g/kg a day)

26
Q

max fitness recommended protein intake

A

20-30, 3 times a day (see max effects at 20 g per serving)

27
Q

how does training affect protein use

A

your body learns to use less protein in workouts

28
Q

aerobic activity is what kind of exercise

A

longer duration, lower intensity

29
Q

how many hours before activity should you drink water and how much

A

1-2 cups, 4 hours before

30
Q

if events are ? long you will need fluid support

A

30+ mins

31
Q

how much water to drink after physical activity

A

2-3 cups per pound lost

32
Q

sports drinks…

A

-for longer duration exercise
-offers carbs and electrolytes

33
Q

water…

A

-most important post workout fluid
-for shorter duration workouts

34
Q

recommendations for pregame meals

A

-high in carbs
-low in fat & fiber
-moderate in protein