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Nutrition > chapter 11 > Flashcards

chapter 11 Flashcards

1
Q

physical fitness

  • definition
  • result
  • 5 basic components
A
  • good health or physical condition
  • result of exercise and proper nutrition
    1. cardiorespiratory endurance
      1. muscle strength
      2. muscle endurance
      3. flexibility
      4. body composition
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2
Q

cardiorespiratory endurance

  • definition
  • ex
  • cardiovascular and respiratory systems must provide enough what
A
  • ability to sustain cardiorespiratory exercise for an extended time
  • running, biking
  • enough O2 and energy to muscles
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3
Q

muscle strength

A

ability to produce force for a brief time

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4
Q

muscle endurance

  • definition
  • muscle strength and enduranceis best achieved with
A

ability to exert force for a long period of time without fatigue
-weight training

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5
Q

flexibility

  • definition
  • improved with
A
  • range of motion around a joint

- stretching

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6
Q

body composition

A

proportion of muscle, fat, water and other body tissues that make up body weight

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7
Q

physical fitness

  • provides
  • reduces risk of
  • improves
  • how many adults in US do not meet regular physical activity requirement
A
  • numerous benefits
  • cardiovascular disease, type 2 diabetes and some types of cancer
  • body comp., bone health, immune system, sleep and mental well being
  • over half
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8
Q

cardiorespiratory exercise

  • can improve
  • continuous activities use
  • ex
  • aerobic or anaerobic
  • reduces/helps
A
  • cardiorespiratory endurance and body comp
  • large muscle groups
  • high-impact aerobics, stair climbing and brisk walking
  • aerobic
  • reduces risk of heart disease, helps maintain healthy weight and improve body comp
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9
Q

strength training

  • can improve
  • to increase muscle strength:
  • to increase muscle endurance:
  • it is important to
  • stretching can improve
A
  • muscle strength, muscle endurance and body comp
  • low # of reps using heavy weights
  • high # of reps using lighter weights
  • important to rest bn sets of an exercise and bn workouts to prevent muscle strains and injury
  • flexability
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10
Q

FITT principle

-definition

A

-can help you design a fitness program: frequency, intensity, time, type

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11
Q

FITT principle

  • frequency
  • intensity
  • time
  • type
A
  • how often do you do the activity (ex. # of times/week)
  • degree of difficulty at which you perform the activity (low, moderate, vigorous)
  • duration; how long you perform
  • specific activity that you are doing (ex. running, cycling)
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12
Q

intensity for cardiorespiratory exercise

-3 components

A
  1. rate of perceived exertion
  2. target heart rate
  3. repetition maximum
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13
Q

rate of perceived exertion

  • abbr.
  • definition
  • ranges from
A
  • RPE
  • measures intensity of cardiorespiratory exercise
  • 1-10 (max)
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14
Q

target heart rate

  • definition
  • low intensity
  • moderate intensity
  • high intensity
A
  • shows exercise intensity through HR
  • 55-64%
  • 65-84%
  • 85-95%
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15
Q

repetition maximum

  • definition
  • 1 RM
  • 10RM
A
  • refers to intensity of strength training
  • max amount of weight lifted 1 time
  • max amount of weight lifted 10 times
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16
Q

physical activity guidelines

  • _____ of moderate-intensity activity for some health benefits
  • ____ of moderate-intensity activity for substantial health benefits
  • _____ daily to lose weight effectively
A
  • 60 min/week
  • 150 min/week
  • 60-90 min
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17
Q

progressive overload principle

  • definition
  • body adapts to
  • modify one or more FITT princples to
A
  • can help improve fitness overtime
  • adapts to physical activities producing a fitness plateau
  • increase exercise and improve fitness
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18
Q

anaerobic energy production

  • what does it provide
  • breakdown of
  • as exercise continues, O2 intake and aerobic energy production
  • what is broken down to yield ATP energy via aerobic metabolism
A
  • energy during first few min of physical activity
  • ATP and creatine phosphate
  • increases
  • carbs and FA
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19
Q

creatine phosphate

A

limited amount stored in cells

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20
Q

what is the primary energy source during high intensity exercise

A

carb

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21
Q

carbohydrate

  • carb from blood glucose and stored glycogen in muscle and liver lasts
  • well trained muscles store ____ more glycogen than untrained muscles
  • what organ maintains norm blood glucose
A
  • about 2 hours of exercise
  • 20-50%
  • liver
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22
Q

lactic acid

  • produced when
  • function
A
  • at high exercise intensities and shuttled to other tissues

- used for energy during low intensity exercise

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23
Q

intensity

  • affects
  • glucose and glycogen ___ as intensity ___
A
  • how much glucose and glycogen you use

- increase; increase

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24
Q

how much carbs do you need for exercise?

  • during and/or after activity:
  • 2 hours before exercise:
A
  • depends on duration of activity
  • bananas, bagels, corn flakes that are absorbed quickly
  • rice, oatmeal, pasta, corm can enter blood more slowly for sustained energy
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25
Q

what is the primary energy source during low intensity exercise

A

fat

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26
Q

fat

  • 2 forms
  • converting FA into energy is ___ and requires ___
A
    1. FA (from triglycerides) in adipose tissue
      1. FA in muscle tissue
  • aerobic and requires more O2 compared with carbs
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27
Q

what affects how much weight you lose

A

intensity and training

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28
Q

low-intensity exercise

A

uses mostly fat from adipose tissue

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29
Q

moderate-intensity exercise

A

uses FA from muscle triglycerides

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30
Q

well-trained muscles

  • definition
  • body uses
A

burn more fat than less trained muscles

-less glycogen and more fat which increases endurance

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31
Q

how much fat do you need for exercise?

  • ___ cal should come from fat
  • consume unsaturated fats and limit saturated fat to ___ of total cal
  • ___ of total cal has nutritional risks
A
  • 20-30%
  • <10%
  • <20%
32
Q

fat burning zone

A

65-73% of max heart rate

33
Q

cardio zone

A

> 57% of max heart rate

34
Q

no necessary to stay in ____ zone to lose weight

A

fat burning zone

35
Q

high intensity exercise burns calories ____ but lower intensity workout ____

A

more quickly but lower; can last longer and achieve more

36
Q

protein

  • needed for
  • muscle damage results from
  • AA needed to
  • AA converted to
A
  • to build and repair muscles
  • exercise, especially in weight or strength training
  • promote muscle growth and recovery
  • glucose in liver
37
Q

endurance athletes need

-resistance/strength activities need:

A
  • 1.2 to 1.4g of protein/kg body weight

- 1.2-1.7 g/kg body weight

38
Q

total calorie needs depend on

A

the type and schedule of exercise

39
Q

what affects fitness performance

-optimal food choice vary when

A
  • timing of meals

- before, during and after exercise

40
Q

optimal foods before exercise

  • allows what
  • eat large meal when
  • smaller meals
  • snack or liquid supplement
A
  • adequate time for digestion
  • 3-4 hrs before
  • 2-3 hrs
  • 1/2 to 1 hr before
41
Q

pre-exercise meal

  • how much and of what
  • ___ hrs before
  • carb: ___ min before gives muscles what
A
  • 1-4.5 carb/kg body weight
  • 1-4 hrs before exercise
  • 15-30; immediate energy and spares glycogen stores, and helps reduce muscle damage
42
Q

consuming protein before as well as during exercise:

A

increase muscle glycogen synthesis and protein synthesis after exercise is over

43
Q

what should be avoided before exercise?

-why

A
  • high fat foods

- takes longer to digest, may cause stomach discomfort and sluggishness

44
Q

optimal foods during exercise

  • for exercise greater than 1 hour begin carb intake ___
  • ____ carb/hour to avoid fatigue
A
  • shortly after starting and every 15 to 20 min

- 30-60 g

45
Q
  • what is the best choice for quick absorption
  • avoid ___ which can cause
  • consuming what is best for muscle maintenance and growth
A
  • glucose, sucrose, maltodextin
  • fructose; GI problems
  • carbs and protein
46
Q

carb/protein ratio

  • ideal to promote
  • preferred protein choice
A
  • 3:1
  • promote muscle glycogen and protein synthesis and faster recovery time
  • whey protein
47
Q

whey protein

  • absorption
  • contains
A
  • absorbed rapidly

- contains all essential AA needed

48
Q

when consuming small snacks or liquid supplement after exercise

A

should have a high-carb, moderate protein, low fat meal within 2 hrs

49
Q

vitamins and minerals play a major role in

-some also act as

A

metabolism of carb, fat, and protein for energy during exercise
-antioxidants and help protect cells from the oxidative stress that can occur w exercise

50
Q

antioxidants and cellular damage caused by

-using more oxygen during exercise increases

A
  • exercise

- free radical that damage cells

51
Q

vitamins E and C

-not shown to

A

-not shown to improve athletic performance or decrease oxidative stress in highly trained athletes

52
Q

what can you consume that contain antioxidants

A

nuts, vegetable oils, broccoli, citrus fruits

53
Q

what can be of concern in highly active people

A

some minerals

54
Q

low levels of iron can reduce

A

hemoglobin and bloods ability to transport oxygen to cells, causing early fatigue during exercise

55
Q

who is at risk for iron deficiency anemia

A

female athletes and long distance runners (those in make-weight sports and other sports)

56
Q

sports anemia

-self-correcting?

A

decreased hemoglobin can result from strenuous training due to increased blood vol
-yes

57
Q

calcium

  • important to
  • lost in
  • are supplements recommended
A
  • reduce risk of bone fractures
  • sweat
  • no unless food intake is inadequate
58
Q

everyone should obtain vitamins and minerals through ___ foods

A

nutrient dense

59
Q

what is affected by body exercise

A

fluid and electrolyte balance and body temp

60
Q

sodium and chloride, and to a lesser extent potassium, are electrolytes lost in
-electrolyte imbalance can cause

A
  • sweat

- heat cramps, nausea, lowered bp and edema

61
Q

hot, humid weather reduces ___ and body heat ___

-causes

A
  • evaporation; increases

- increased risk of heat exhaustion and heat stroke

62
Q

american college of sports and medicine

A

has specific recommendations for how much fluid to drink before and during exercise

63
Q

sports drinks

  • contain
  • beneficial when
  • for events <60 min what is more sufficient
  • postexercise foods will replace
  • what happens if sports drinks are consumed as a daily beverage
A
  • 6-8% carb, sodium and potassium
  • in long endurance events
  • water
  • electrolytes
  • damage of tooth enamel and provides unwanted calories
64
Q

what not recommended during physical activity

-3

A
  1. fruit juice (too high carb concentration)
  2. carbonated drinks (bloating)
  3. alc and caffeine (diuretics, unwated side effects)
65
Q

what is not a good indicator of fluid needs for athletes

A

thirst

66
Q

acute dehydration

A

when not adequately hydrated before strenuous exercise

67
Q

chronic dehydration

  • definition
  • causes
A

when not adequately hydrated over extended period of time

-fatigue, muscle soreness, poor recovery from workout, headaches, nausea, dark urine

68
Q

hyponatremia

A

low sodium blood levels due to consuming too much water waithout electrolytes

69
Q

dietary supplements are not strictly regulated by

A

FDA

70
Q

creatine

  • research
  • improves
A
  • research data mixed on enhancement of performance

- improves high-intensity, short duration activities that rely on anaerobic metabolism

71
Q

caffeine

  • 4 functions
  • considered a ___ substance by some athletic associations
A
    1. enhances athletic performance (mostly during endurance events
      1. stimulates CNS
      2. breakdown of muscle glycogen
      3. may increase FA availability
  • banned
72
Q

anabolic steriods

  • definition
  • function
A
  • testosterone-based substances

- promote muscle growth and strength

73
Q

androgenic effect

  • ___ promoting
  • definition
A
  • testosterone

- hormone imbalances causes undesirable effects in both men and women; also health risks

74
Q

growth hormone

  • definition
  • function
  • excess can cause
A
  • little research on effects on athletic performance, results mixed
  • reduces body fat but not muscle strength
  • acromegaly and serious health issues
75
Q

erythropoietin and blood doping

  • used to
  • causes
A
  • increase O2 carrying capacity of the blood

- increased blood viscosity and increased risk of stroke and heart attack

76
Q

main energy source in most sports bars and shakes is

-often include

A
  • carb, with protein and fat contributing smaller amoutns of energy
  • vitamin and mineral which may be un-needed

Nutrition (13 decks)

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