Chapter 11 Flashcards
Whats physical activity and how many b raches it clasifies in
Physical activity voluntary movement of your body and it can be
Occupational work , leisure , sport , exercise , lifestyle
What is the indigenous lens to activity
The bedr activity can be gardening , community gardens physical acrivity mental healthy community and relationships
Physicala ctivity recommended
150 min moderate per week or 75 vigorous 2 session strength training
Benefits phsyical activity
Mental healthy , body , muscle , flexblity ,heslth , social health
Fuel usage for physicsl activity
Muscle mysoun uses atp , carb and lipis are preferd use fuel in phsyical activity prtoein for grwoth and tidsue rewpit it depends on ansrobic or aerobic
Anerobic metablosim
Moderate intensity without oxygen , long oeriod of time , hear beat ,
Aerobic with oxygen cellular pathway production 30 atp leads carb protein lipid aerobic used
Anerobic metabolism
Pathways can without oxygen lead to lactate production and small atp , first coupel minutes anaerbiuc and deliver oxygen to cells and tissues , and the main fuel for it is glucose
Fuel use dpeens on intensity snd durstion exercise
The first two minutes anarrbouc
Anerobic goycolosysi atp ctp atp to determine ywo much oxygen to send to which tissue , atp used during first 2 seconds new bond adp to atp
Creatien phosphate
In the 3 to 10 seconds creatine phosphate replenish atp transfer high phosphate group to adp , creatine in beef fish by liver kidney produced ,
Anerboic glycolosis
Fistf 2 minutes atp creatine phsohate r 10 seconds we need another anarboic anerobic goycologysis short term , glucose puyrivate lactate atp faster than arrboic but less atp , weiggylifiting , body shifts to arrboic when oxygen sufficient
Aerobic zone
After 2 minutes , body deliver oxygen good mount , to meetneeds serobic goycolosis lipid metapolism lipid or fat oxidation , proteij minor effect
Glucose for the first week to 20 minutes
In the first 2to 20 min aerobic glycolosus blood glucose muscle glycogen ramping up lipid metabliserferd source for the next 20
Lipids are preffered after 20
Glucose limited dipp into fiel source aerobci metablism lipids some lipids triglycrides
Protein minor fuel activity
Can help aerobic , but not main source wasteful transmaination
Fuel intesinty
Low to moderate lipid fuel
High intesnity anerobic whiel aerobic still pccures goucose fuel
Nutritional considerations
Carb , protein menergy intake
Energy intake
Sufficent energy for fuel activities, if gain weight they should consume energy in excess of eer , if losw weight consume energy at deifcit to eer m maintain weight intake close to eer
Energy availability
Energy expenditure -energy intake , low es health issue bone healfhy hypoglycemia earing disirdee ,
Carb intake
Carb fuel both aerobicanerobic , muscle use glucose for both tyles carbs usage maximize glycogen storage and performance m higher yield atp per voloume oxygen , maximize exaustion ,
Protein intake
Essential growth repair tissues , synthesis muscle first 24hourds 0.8 g to 1.2 to2.o for athletes , eesential aminoacids
Lipids
Primary fuel for more thsn 20 minutes , body store lipids , fat restricitonbelow the lower end , biavaibloty impair for fat soulubel vitamins and essential fattyacids
Micronutrients and vitamins
Deficiency , vitamin d bone healtt snd calcium votamin d for miscle health ,
Iron
Hemoglobin myoglobin transport oxygen , oxygen delivery amenia , athletes higher iron need animal heme better bevause no tannins phyatesoxalates consume with vitamin c recomended , but maybe gateoinestinal disease
Antioxidants
Exercise increase free radicals ,free radicals oxidize and damage muscles , impair function , vit c e a senelium zinc sulfur mangansium b , upper limit no performance increase no onverconsume
Nutritional before exercise
Carb ,glyogen supercomposition. Fluids
carb before exercise
not for a prson that workouts hour or less is not need to do carb , but longr exercises meals contan carb improve performane , 1-4 hours before exeercise , reocmneded ;low fibre loow fat carb
glycogen supercompensatio
longer events . marathon , arb loading maximize glycogen storegae and maximize tiredness 10-12 kg body weight carb 1-2 days before and take fluids before workotu 5-7 ml body weight can help
during exercise
fluid and elecctrolytes wight yourself and lost 1kg means lost 1 litre water, longer exercise more fluid loss enelctroyltes imbalance heat inlness , sweaing water is needed and electrolytes
dehydaation causes
increasy body temp , muscle cramp . decreased performane
durign exercise carb
moderate or ow is not needed they have enough blood glucose and musl glycogen adn stored lpid , eating during exercise prmotes gastroinsideal activites mroe than 60 mnutes easily digest carb required 30-60 g and more 90 kg
post exercise
priorities are promoting growth and repair msucle replenish lost fluida na electrolyes and refill glycogen storage
protein after exercise
in the first 24 hours protien synthesis first 2 horu exercise high protein consuminton maximies protein syntheis , milk based protein easily digets and has water electroyltes and hich lucine
carb after exercise
30-40 minutes after glucose tranport ot muscell cellas and glygoen sunthesi increases , post exercise meal whole source carb promote glycogen suthesis refuling high glycemix index maximize glycogen recoveery
erogenci aids
creatine , proteinsumplements , caffeine , cannabis hmb ,anabolic steriods , vitamin mineral .
creatine .
maximise muscle s=creatine store , fuek anerbic activities enahnce muscle , glycogen synthesis adantage for vegetrians side effect weight gain crams and gastrinestinal cramps
proteon sumpplements
oritein owoders , grouped minaocids , enahncy muscle growth repair ,
branched aminaocids
lucine , isoleucine m valine , erogenic potential , reduce muscle dmaag , improve muscle suntehsis protein
caffeine
psycoactive ddrug imrove performance msucle strentgh ,erobic activities younger males 3-6 m no water wih it , negativ effect , cafffein direutics n=dosent have negative on luid balance
hmb
vreakdosn essential aminoaids and lucine , increase protein synthesis , msucl growth ,
vitamins minerals
no change overrconsume , deficcinecy
anabolic streiods
similar to testrone , msucle mass strenght increase , not recomendd , negative side effects cvd , acne , tndon issues , blood pressure high
cannabis
no improvmens side ffect tiredness cjest pain reduces strenth
