Chapter 10: Physical Activity & Fuels Flashcards
types of benefits of fitness
-physical
-psychological
-disease resistance
components of physical fitness
-cardiorespiratory
-musculoskeletal
-flexibility
-balance
-speed
activity guidelines for children
60+ minutes or more daily
activity guidelines for adults
150-300 minutes weekly (1/2 as long if vigorous)
activity guidelines for elderly
150-300 minutes weekly, and balance exercises
when the body is at rest what is fueling it
fat
when starting exercise what is fueling you
glucose
when exercise over long period of time what is fueling you
fat is taking over more for glucose but both
what kinds of energy metabolism are there
-aerobic
-anaerobic
aerobic metabolism
-uses oxygen
-makes energy more efficiently
-uses carbs
-uses fats
anaerobic metabolism
-doesn’t use oxygen
-makes energy less efficiently
-uses cabs
-DOESNT use fats
what is the main fuel for exercise
CARBS
how long of exercise until glucose is depleted
1.5-2 hours
what is central fatigue
when brain tells muscles to stop working
what DRI’s do athletes have
the same as everyone else
what % of diet are carbs
45-65%
what % of diet are proteins
10-35%
what % of diet are fats
20-35%
how long of exercise do you need some extra carbs
45+ mins
after 1-2.5 hr how much carbs
30-60g/hr
after 2.5+ hr how much carbs
90g/hr
how long after exercise should you replenish carbs
within 2 hr
why is it good to eat lots of carbs
so you have more glycogen storage
what is the protein DRI
.8g/kg a day
recommended protein intake for athletes
(1.2-1.7g/kg a day)
max fitness recommended protein intake
20-30, 3 times a day (see max effects at 20 g per serving)
how does training affect protein use
your body learns to use less protein in workouts
aerobic activity is what kind of exercise
longer duration, lower intensity
how many hours before activity should you drink water and how much
1-2 cups, 4 hours before
if events are ? long you will need fluid support
30+ mins
how much water to drink after physical activity
2-3 cups per pound lost
sports drinks…
-for longer duration exercise
-offers carbs and electrolytes
water…
-most important post workout fluid
-for shorter duration workouts
recommendations for pregame meals
-high in carbs
-low in fat & fiber
-moderate in protein
