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Nutrition Exam 3 > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

Effects of regular exercise

A
  • helps chyme move through GI tract
  • promotes Ca deposites in bones
  • strengthens heart muscle
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2
Q

Physical activity

A

part of ADLs

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3
Q

Exercise

A

physical activity w/ the intent to gain health & fitness benefits

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4
Q

Healthy People 2020 objectives (benefits of fitness)

A

1) adults should be physically active
2) engage in 150 min of moderate-intensity or 75 min of vigorous aerobic activity, or combination at least 5days/week
3) perform muscle-strengthening activities 2+ days/week

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5
Q

30 min/day of physical activity

A

(2005 Dietary Guidelines for Americans)

reduce risk of chronic disease

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6
Q

60 min/day of physical activity

A

(2005 Dietary Guidelines for Americans)

manage body weight and prevent weight gain

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7
Q

90 min/day of physical activity

A

(2005 Dietary Guidelines for Americans)

sustain weight loss

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8
Q

American College of Sports Medicine (ACSM) Guidelines

A

Moderately intense cardio 30/day, 5x/week
OR
Vigorously intense cardio 20 min/day, 3x/week
AND
8-10 strength-training exercises, 8-12 reps of each exercise 2x/week

*30 min recommendation is for the average healthy adult to maintain health and reduce risk for chronic disease

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9
Q

Characteristics of a good fitness program

A

Mode (aerobic, resistance, and flexibility), Duration, Frequency, Intensity, Progression, Consistency, Variety

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10
Q

Mode

A 
type of exercise (large muscle groups continuously working, usually rhythmic in nature)
- heart & lungs work harder
Aerobic - run/swim
Resistance - weights
Flexibility - stretch, yoga
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11
Q

Duration

A

length of exercise (time)

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12
Q

Frequency

A

how many times exercised in a given week

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13
Q

Intensity

A

level of effort required during exercise

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14
Q

Progression

A

how frequency, duration, & intensity advance with exercise

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15
Q

Consistency

A

continuity of exercise

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16
Q

Variety

A

variety in workouts

ex: run different routes, etc.

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17
Q

Achievement & Maintenance of Fitness (2 main activities in successful starting)

A

1) Discuss fitness goals w/ a health care provider

2) Assess and record baseline fitness scores - for benchmarks

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18
Q

Energy sources for muscle use

A

ATP - immediate usable energy

Phosphocreatine (PCr) - initial resupply of muscle ATP (only in initial 10 seconds

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19
Q

ATP

A

Immediate usable energy

  • lasts 2-4 seconds
  • created from multiple sources
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20
Q

Phosphocreatine (PCr)

A

Initial resupply of muscle ATP (only in initial 10 seconds)

  • when ADP accumulates in contracting muscle. Pi is transferred from PCr to ADP - reforms ATP from ADP
  • PCr alone can supple Pi for ATP energy for ~ 10 secs
  • can ve activated instantly
  • replenish ATP for quick bursts
  • minimally made & stored
21
Q

Carbohydrate energy use?

A

Major fuel for short-term, high-intensity, and medium-term exercise

22
Q

Anaerobic pathway

A

NO O2

  • intense activity; pyruvate accumulates in muscle - to lactate - 2 net ATP
  • fastest way to supply ATP to muscle other than PCr
  • ATP source short lived - gycolysis provides energy & creates fatigue
  • acidity of muscles increases - slows ATP production & creates fatigue; Potassium is lost
23
Q

Aerobic pathway

A
  • ATP is slower but greater - 6 net ATP

- can be sustained for hours (2-3h or more)

24
Q

Muscle glycogen

A

(350g stored) fuels muscle cells

-important in short-term exercise (<30min)

25
Q

Liver glycogen

A

(100g stored) maintains blood glucose

-provides fuel for muscle cells in longer-term exercise

26
Q

Depletion of glycogen stores:

A

in muscles: fatigue
in liver: hypoglycemia
in both: “hitting the wall”

27
Q

Fat energy use?

A

Main fuel for prolonged low-intensity exercise

  • provides more energy than CHO, but is less efficient
  • the more trained a muscle is - the greater the muscles ability to use fat as an energy source
28
Q

increased glycogen storage (in fat)

A
  • increased TG storage (spares glycogen)
  • increases size and number of mitochondria & the levels of enzymes assoc w/ aerobic synthesis of ATP
  • increases myoglobin - enhances oxygen availability
29
Q

Ergogenic Aids

A
  • useful in some circumstances (creatine, sodium bicarbonate, and caffeine)
  • possibly useful, still under study (HMB, glucosamine, branched chain amino acids, glutamine)
  • Dangerous or illegal (anabolic steroids, growth hormones, blood doping, GHB)
30
Q

Permissible by the National Collegiate Athlete Association Committee on Competitive safeguards and medical Aspects of Sports

A
  • Vitamins and minerals
  • energy bars (no more than 30% protein)
  • sports drinks
  • meal replacements (Ensure Plus)
31
Q

NOT permissible by the National Collegiate Athlete Association Committee on Competitive safeguards and medical Aspects of Sports

A
  • amino acids
  • creatine
  • glycerol
  • Beta-hydroxy-beta methyl butryric acid (HMB)
  • L-carnitine
  • protein powder
32
Q

Protein energy use?

A

A minor fuel source during exercise (5%)

  • more in endurance exercise (up to 15%) as glycogen stores become deleted
  • protein is used least in resistance exercise (weight lifting) - as an energy source
  • eating more protein than the body needs will not increase muscle mass
33
Q

Where does protein come from?

A

the branched chain amino acids - directly or via gluconeogenesis

34
Q

What increases muscle mass?

A

1) working the muscles through exercise

2) eating protein supplies the necessary A.A. for the muscle to rebuild itself after being broken down in the workout

35
Q

Athletes should have how many carb needs?

A

7-10g/kg body weight (non athletes 5-7g/kg)

36
Q

Dietary advice for athletes, what should they boost?

A

boost glycogen stores (carb loading)

37
Q

Fat needs for athletes are?

A

15-25% of kcal—mostly unsaturated

38
Q

Protein needs for athletes are?

A

1.2-1.7g/kg body weight.
stregnth trained and moderate to high intense athletes; once desired mucles mass is achieves 1.2 g/kg body weight is enough.

39
Q

Vitamin and Mineral needs for athletes?

A

iron deficiency and imparied performance

calcium and the female triad.

40
Q

Fluids lost through sweat and respiration need to

A

be replaced.

41
Q

Fluid needs for athletes are caused by

A

dehydration, heat exhaustion, heat cramps and heat stroke (body higher than 104 degrees)

42
Q

Fluid intake for athletes the goal

A

is to lose NO more than 2% of body weight.

43
Q

What is a late sign of dehydration?

A

THIRST

44
Q

Hyponatremia is

A

water intoxication. too much water.

45
Q

Sports drinks

A

carbs and electrolytes

46
Q

Pre exercise meals

A

high carb, low fat

47
Q

fueling during exercise

A

car replenishment for events longer than 60 minutes

48
Q

recovery meals

A

2 hours and 30 minutes after exercise. 1-2g carb per kg/body weight.

Nutrition Exam 3 (4 decks)

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