chapter 11 Flashcards
physical fitness
- definition
- result
- 5 basic components
- good health or physical condition
- result of exercise and proper nutrition
- cardiorespiratory endurance
- muscle strength
- muscle endurance
- flexibility
- body composition
- cardiorespiratory endurance
cardiorespiratory endurance
- definition
- ex
- cardiovascular and respiratory systems must provide enough what
- ability to sustain cardiorespiratory exercise for an extended time
- running, biking
- enough O2 and energy to muscles
muscle strength
ability to produce force for a brief time
muscle endurance
- definition
- muscle strength and enduranceis best achieved with
ability to exert force for a long period of time without fatigue
-weight training
flexibility
- definition
- improved with
- range of motion around a joint
- stretching
body composition
proportion of muscle, fat, water and other body tissues that make up body weight
physical fitness
- provides
- reduces risk of
- improves
- how many adults in US do not meet regular physical activity requirement
- 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
cardiorespiratory exercise
- can improve
- continuous activities use
- ex
- aerobic or anaerobic
- reduces/helps
- 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
strength training
- can improve
- to increase muscle strength:
- to increase muscle endurance:
- it is important to
- stretching can improve
- 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
FITT principle
-definition
-can help you design a fitness program: frequency, intensity, time, type
FITT principle
- frequency
- intensity
- time
- type
- 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)
intensity for cardiorespiratory exercise
-3 components
- rate of perceived exertion
- target heart rate
- repetition maximum
rate of perceived exertion
- abbr.
- definition
- ranges from
- RPE
- measures intensity of cardiorespiratory exercise
- 1-10 (max)
target heart rate
- definition
- low intensity
- moderate intensity
- high intensity
- shows exercise intensity through HR
- 55-64%
- 65-84%
- 85-95%
repetition maximum
- definition
- 1 RM
- 10RM
- refers to intensity of strength training
- max amount of weight lifted 1 time
- max amount of weight lifted 10 times
physical activity guidelines
- _____ of moderate-intensity activity for some health benefits
- ____ of moderate-intensity activity for substantial health benefits
- _____ daily to lose weight effectively
- 60 min/week
- 150 min/week
- 60-90 min
progressive overload principle
- definition
- body adapts to
- modify one or more FITT princples to
- can help improve fitness overtime
- adapts to physical activities producing a fitness plateau
- increase exercise and improve fitness
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
- energy during first few min of physical activity
- ATP and creatine phosphate
- increases
- carbs and FA
creatine phosphate
limited amount stored in cells
what is the primary energy source during high intensity exercise
carb
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
- about 2 hours of exercise
- 20-50%
- liver
lactic acid
- produced when
- function
- at high exercise intensities and shuttled to other tissues
- used for energy during low intensity exercise
intensity
- affects
- glucose and glycogen ___ as intensity ___
- how much glucose and glycogen you use
- increase; increase
how much carbs do you need for exercise?
- during and/or after activity:
- 2 hours before exercise:
- 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
what is the primary energy source during low intensity exercise
fat
fat
- 2 forms
- converting FA into energy is ___ and requires ___
- FA (from triglycerides) in adipose tissue
- FA in muscle tissue
- FA (from triglycerides) in adipose tissue
- aerobic and requires more O2 compared with carbs
what affects how much weight you lose
intensity and training
low-intensity exercise
uses mostly fat from adipose tissue
moderate-intensity exercise
uses FA from muscle triglycerides
well-trained muscles
- definition
- body uses
burn more fat than less trained muscles
-less glycogen and more fat which increases endurance
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
- 20-30%
- <10%
- <20%
fat burning zone
65-73% of max heart rate
cardio zone
> 57% of max heart rate
no necessary to stay in ____ zone to lose weight
fat burning zone
high intensity exercise burns calories ____ but lower intensity workout ____
more quickly but lower; can last longer and achieve more
protein
- needed for
- muscle damage results from
- AA needed to
- AA converted to
- to build and repair muscles
- exercise, especially in weight or strength training
- promote muscle growth and recovery
- glucose in liver
endurance athletes need
-resistance/strength activities need:
- 1.2 to 1.4g of protein/kg body weight
- 1.2-1.7 g/kg body weight
total calorie needs depend on
the type and schedule of exercise
what affects fitness performance
-optimal food choice vary when
- timing of meals
- before, during and after exercise
optimal foods before exercise
- allows what
- eat large meal when
- smaller meals
- snack or liquid supplement
- adequate time for digestion
- 3-4 hrs before
- 2-3 hrs
- 1/2 to 1 hr before
pre-exercise meal
- how much and of what
- ___ hrs before
- carb: ___ min before gives muscles what
- 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
consuming protein before as well as during exercise:
increase muscle glycogen synthesis and protein synthesis after exercise is over
what should be avoided before exercise?
-why
- high fat foods
- takes longer to digest, may cause stomach discomfort and sluggishness
optimal foods during exercise
- for exercise greater than 1 hour begin carb intake ___
- ____ carb/hour to avoid fatigue
- shortly after starting and every 15 to 20 min
- 30-60 g
- what is the best choice for quick absorption
- avoid ___ which can cause
- consuming what is best for muscle maintenance and growth
- glucose, sucrose, maltodextin
- fructose; GI problems
- carbs and protein
carb/protein ratio
- ideal to promote
- preferred protein choice
- 3:1
- promote muscle glycogen and protein synthesis and faster recovery time
- whey protein
whey protein
- absorption
- contains
- absorbed rapidly
- contains all essential AA needed
when consuming small snacks or liquid supplement after exercise
should have a high-carb, moderate protein, low fat meal within 2 hrs
vitamins and minerals play a major role in
-some also act as
metabolism of carb, fat, and protein for energy during exercise
-antioxidants and help protect cells from the oxidative stress that can occur w exercise
antioxidants and cellular damage caused by
-using more oxygen during exercise increases
- exercise
- free radical that damage cells
vitamins E and C
-not shown to
-not shown to improve athletic performance or decrease oxidative stress in highly trained athletes
what can you consume that contain antioxidants
nuts, vegetable oils, broccoli, citrus fruits
what can be of concern in highly active people
some minerals
low levels of iron can reduce
hemoglobin and bloods ability to transport oxygen to cells, causing early fatigue during exercise
who is at risk for iron deficiency anemia
female athletes and long distance runners (those in make-weight sports and other sports)
sports anemia
-self-correcting?
decreased hemoglobin can result from strenuous training due to increased blood vol
-yes
calcium
- important to
- lost in
- are supplements recommended
- reduce risk of bone fractures
- sweat
- no unless food intake is inadequate
everyone should obtain vitamins and minerals through ___ foods
nutrient dense
what is affected by body exercise
fluid and electrolyte balance and body temp
sodium and chloride, and to a lesser extent potassium, are electrolytes lost in
-electrolyte imbalance can cause
- sweat
- heat cramps, nausea, lowered bp and edema
hot, humid weather reduces ___ and body heat ___
-causes
- evaporation; increases
- increased risk of heat exhaustion and heat stroke
american college of sports and medicine
has specific recommendations for how much fluid to drink before and during exercise
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
- 6-8% carb, sodium and potassium
- in long endurance events
- water
- electrolytes
- damage of tooth enamel and provides unwanted calories
what not recommended during physical activity
-3
- fruit juice (too high carb concentration)
- carbonated drinks (bloating)
- alc and caffeine (diuretics, unwated side effects)
what is not a good indicator of fluid needs for athletes
thirst
acute dehydration
when not adequately hydrated before strenuous exercise
chronic dehydration
- definition
- causes
when not adequately hydrated over extended period of time
-fatigue, muscle soreness, poor recovery from workout, headaches, nausea, dark urine
hyponatremia
low sodium blood levels due to consuming too much water waithout electrolytes
dietary supplements are not strictly regulated by
FDA
creatine
- research
- improves
- research data mixed on enhancement of performance
- improves high-intensity, short duration activities that rely on anaerobic metabolism
caffeine
- 4 functions
- considered a ___ substance by some athletic associations
- enhances athletic performance (mostly during endurance events
- stimulates CNS
- breakdown of muscle glycogen
- may increase FA availability
- enhances athletic performance (mostly during endurance events
- banned
anabolic steriods
- definition
- function
- testosterone-based substances
- promote muscle growth and strength
androgenic effect
- ___ promoting
- definition
- testosterone
- hormone imbalances causes undesirable effects in both men and women; also health risks
growth hormone
- definition
- function
- excess can cause
- little research on effects on athletic performance, results mixed
- reduces body fat but not muscle strength
- acromegaly and serious health issues
erythropoietin and blood doping
- used to
- causes
- increase O2 carrying capacity of the blood
- increased blood viscosity and increased risk of stroke and heart attack
main energy source in most sports bars and shakes is
-often include
- carb, with protein and fat contributing smaller amoutns of energy
- vitamin and mineral which may be un-needed
