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IPHS nutrition > chapter 11: nutrition for physically active lifestyles > Flashcards

chapter 11: nutrition for physically active lifestyles Flashcards

1
Q

physical activity

A

movement that results from skeletal muscle contraction

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2
Q

exercise

A

physical activities that are usually planned and structures for a purpose

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3
Q

physical fitness

A

ability to perform moderate-to-vigorous-intensities activities for a reasonable amount of time, without becoming excessively fatigued

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4
Q

healthy adults under 65 years of age should perform:
moderate intensity physical activity for at least ___ min a week
or
vigorous intensity physical activity for at least ___ min a week
and
____ exercises that focus on major muscle groups at least ___- a week

A

150
75
strength, twice

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5
Q

intensity

A

refers to the level of exertion used to perform an activity

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6
Q

intensity influenced by

A

duration and type of physical activity as well as body weight

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7
Q

methods of determining intensity include

A

physical signs such as breathing rate, ability to chat with others during the activity
use a percentage of your age-related max heart rate

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8
Q

calculate your age-related maximum heart rate

A

subtract age from 220

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9
Q

target heart rate zone

A

range of heart rate that reflects the intensity of exertion during physical activity

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10
Q

moderate intensity

A

target zone is 64-76% of age-related maximum heart rate

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11
Q

vigorous intensity

A

target zone is 77-93% of age related maximum heart rate

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12
Q

physical activity pyramid: top

A

sedentary activity
sitting, driving, watching TV, use a computer, texting, talking on the phone

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13
Q

physical activity pyramid: second from top

A

light recreational activity
2-3 days/week
bowling, walking, line dancing, doing yoga

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14
Q

physical activity pyramid: third from top

A

aerobic exercise (running, cycling, in line skating, stair stepping), flexibility exercise (stretching, lunges, toe touches, shoulder rolls), strength exercise (bicep curls, tricep presses, squats, lunges, push ups)

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15
Q

physical activity pyramid: bottom

A

activities of daily living
gardening, raking leaves, mowing the lawn, walking the dog, cleaning the house, playing with your children

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16
Q

aerobic exercise

A

physical activities that involve sustained, rhythmic contractions of large muscle groups
raise HR

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17
Q

aerobic exercise examples

A

running, jogging, rapid walking, swimming

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18
Q

strength exercise

A

activities that increase muscle mass and strength, can increase bone mass

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19
Q

flexibility exercise

A

activities that can improve the ROM of joints

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20
Q

cells obtain energy through a series of chemical reactions that breakdown

A

glucose, fatty acids, amino acids, alcohol

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21
Q

some of the energy stored within is captured in the high energy compound

A

ATP

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22
Q

ATP forms when

A

an inorganic phosphate groups bonds with ADP

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23
Q

glucose can be catabolized under conditions that are

A

anaerobic or aerobic

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24
Q

glucose catabolization involves

A

oxidation

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25
Q

first stage of glucose oxidation occurs under

A

anaerobic conditions

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26
Q

glycolysis anaerobic involves

A

breaking down a glucose molecule to form two pyruvate molecules

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27
Q

glycolysis: if oxygen is available

A

each pyruvate undergoes further oxidation in a stepwise series of chemical pathways

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28
Q

pyruvate moves from the cytoplasm into

A

mitochondria

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29
Q

in mitochondria, pyruvate is completely oxidized forming

A

ATP, CO2, H2O

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30
Q

primary source of direct energy for all cells

A

ATP

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31
Q

why is glucose a better fuel than fatty acids for intense, brief exercise

A

cells require more oxygen to metabolize fatty acids
during short, intense exercise, lungs and heart cannot deliver enough oxygen to muscles for them to use much fat for energy

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32
Q

three major energy systems

A

PCr-ATP system
lactic acid system
oxygen system

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33
Q

PCr-ATP system anaerobic or aerobic

A

anaerobic

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34
Q

lactic acid system anaerobic or aerobic

A

anaerobic

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35
Q

oxygen system anaerobic or aerobic

A

aerobic

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36
Q

PCr-ATP energy system

A

high energy compound used to reform ATP under anaerobic conditions

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37
Q

Per supplies energy to muscles for

A

10 seconds during intense events
jumping, lifting, throwing, sprinting

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38
Q

in anaerobic conditions, glucose is converted to pyruvate and then to

A

lactic acid, back to glucose

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39
Q

lactic acid: ATP formed can sustain

A

maximum physical exertion for 10-180 seconds

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40
Q

lactic acid is converted to

A

lactate

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41
Q

during lactic acid conversion, ___ form

A

hydrogen ions

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42
Q

most lactate enters the bloodstream, ___ removes it and converts it to

A

liver, glucose

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43
Q

during _____ exercise, muscle cells can completely metabolize glucose

A

low to moderate

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44
Q

oxygen energy system produces ____ more ATP than during anaerobic

A

18 times

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45
Q

aerobic system provides energy for

A

intense activities lasting 2 min or longer

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46
Q

when in use, example of activities: ATP

A

at all times
all types

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47
Q

when in use, example of activities:
PCr

A

all exercise initially, short bursts of exercise
shot put, high jump, bench press

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48
Q

when in use, example of activities:
anaerobic

A

high intensity training, 10-180 sec
100 meter dash

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49
Q

when in use, example of activities:
aerobic

A

2min-3hours, higher the intensity higher the use
basketball, swimming, jogging

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50
Q

when in use, example of activities:
fat

A

at rest
exercise lasting more than a few minutes
low to moderate intensity physical activity
sitting, 30 min brisk walk

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51
Q

when in use, example of activities:
protein

A

low amounts during all exercise
slightly more during endurance exercise especially when carb fuel is lacking
long-distance running

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52
Q

aerobic capacity

A

maximal oxygen intake during vigorous physical exertion

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53
Q

simple way to know when you are nearing your aerobic capacity

A

when you engage in vigorous exert to the point that you cannot carry on normal conversation

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54
Q

aerobic capacity can be increased by

A

engaging in an endurance training program that gradually increases the intensity level of activities

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55
Q

primary fuel when at rest or engaged in low to moderate intensity activities

A

fat

56
Q

main fuel for high intensity activities

A

carbohydrate

57
Q

___ contributes a small amount of energy with slightly more used during endurance exercise

A

protein

58
Q

training influences the ratio of ____ that muscles use during endurance exercise

A

glucose to fatty acids

59
Q

walking uses more fat or carbs

A

fat

60
Q

weight lifting uses more fat or carbs

A

fat

61
Q

2 hour run uses more fat or carbs

A

carb

62
Q

hard cycling for an hour uses more fat or carbs

A

carb

63
Q

championship basketball uses more fat or carbs

A

carbs

64
Q

100-meter hurdles use more fat or carbs

A

fat

65
Q

genetic endowment

A

inherited physical characteristics that can affect physical performance

66
Q

factors that influence athletic performance

A

genetic endowment, mental and physical training, diet

67
Q

sports nutrition

A

focuses on applying nutrition principles and research findings to improve athletic performance

68
Q

males generally need at least ___kcal/kg/day
females need ____

A

50, 45-50

69
Q

methods to determine if energy intake is adequate

A

record food intake
monitor body weight

70
Q

fat should supply ____% of energy

A

20-35

71
Q

to maintain adequate muscle glycogen and support moderate-to-vigorous-intensity activity for 1-3 hours athletes should consume ____g carb/kg/day

A

6-10

72
Q

an athlete who weighs 80 kg (176lb) needs how many grams of carb per day

A

6x80=480
8x80=800
480-800 g/day

73
Q

about 1-4 hours before an event lasting longer than 1 hour, eat a meal that

A

provides 1-4g of carb/kg BW

74
Q

carbohydrate loading

A

practice of manipulating physical activity and dietary patterns 3-7 days before an event to increase muscle glycogen stores

75
Q

increased muscle glycogen delays fatigue

A

during events lasting more than 90 mins

76
Q

vigorous exercise lasting >60 mins depletes

A

glycogen stores

77
Q

carbohydrate consumption during event recommendation

A

30-60g per hour of activity

78
Q

avoid concentrated sources of fructose due to

A

potential for gastrointestinal upset

79
Q

carbohydrate during exercise recovery goal

A

replenish muscle glycogen stores

80
Q

carb for exercise recovery recommendation

A

6-12g/kg BW

81
Q

post event meal sources

A

starchy foods

82
Q

sources for quick glycogen replenishment

A

sports drinks, fruit, fruit juices
choc milk

83
Q

athletes need ___g of protein/kg BW/day

A

1.4-2.0

84
Q

protein sources

A

milk, other dairy, lean meat, dietary supplements that contain whey, casein, soy, egg protein

85
Q

AI for water

A

young females: 11c/day
young males: 15.5c/day

86
Q

water needs vary depending on

A

sport, fitness level, environmental conditions

87
Q

heat cramps

A

heat related illness characterized by painful muscle contraction

88
Q

earliest symptom of heat related illness

A

heat cramps

89
Q

heat exhaustion

A

heat related illness that can occur after intense exercise in warm, humid conditions

90
Q

heatstroke

A

most dangerous form of heat related illness and a medical emergency

91
Q

heat exhaustion occurs especially when

A

fluid and salt intakes are inadequate

92
Q

heat cramps signs and symptoms

A

painful muscle cramps, heavy sweating, tiredness, thirst

93
Q

heat exhaustion signs and symptoms

A

dark urine, cool, moist skin, weakness, light headedness or dizziness, headache, nausea/vomiting

94
Q

heatstroke signs and symptoms

A

dry, hot, red skin, fever, rapid, shallow breathing, confusion, irrational behavior, seizures, loss of consciousness

95
Q

to reduce the risk of heat related illness

A

avoid exercising in extremely hot, humid conditions and replace fluid losses

96
Q

to estimate the amount of fluid needed to replace water loss during exercise

A

weigh yourself before and after

97
Q

drink _____ cups of water for each pound of body weight lost during exercise

A

2.5-3

98
Q

sodium and other electrolytes found in sports drink help

A

maintain blood volume, enhance water and carbohydrate absorption, stimulate thirst

99
Q

sports drinks are recommended when athletes

A

perform high intensity physical activity for >1 hour

100
Q

oxidative stress may contribute to

A

muscle fatigue and damage

101
Q

_____ may stimulate the body’s natural antioxidant defense system

A

intense exercise

102
Q

iron is needed to

A

produce RBC, transport O2, obtain energy

103
Q

___ deficiency can negatively affect athletic performance

A

iron

104
Q

athletes at risk for iron deficiency include

A

females, distance runners, those who follow low calorie or vegetarian diets

105
Q

sports anemia

A

temporary condition resulting from an increase in plasma rather than an iron deficiency

106
Q

vegans and people who restrict intake of milk and dairy products can have

A

marginal or low calcium intakes

107
Q

females who have irregular or no menstrual cycles may be deficient in

A

estrogen

108
Q

weight bearing exercise increases bone density but ___ is needed to maintain healthy bones

A

estrogen

109
Q

ergogenic acid

A

foods, devices, dietary supplements, or drugs used to improve physical performance

110
Q

few ergogenic aids that have been shown to enhance performance

A

sufficient water and electrolytes, carbohydrates, balanced and varied diet

111
Q

most widely used ergogenic aid

A

caffeine

112
Q

caffeine benefits

A

raises blood fatty acid levels, enhances ability of skeletal and heart muscles to contract, increase mental alertness

113
Q

caffeine adverse effects

A

shakiness and rapid heart rate, sleep disturbances, diarrhea and frequenct urination, potential withdrawal symptom

114
Q

NCAA bans use of

A

caffeine

115
Q

initiation stage time frame

A

first 3-6 weeks

116
Q

incorporate short periods of physical activity into your daily routine

A

initiation stage

117
Q

initiation stage goal

A

spend at least 150 mins in moderate-intensity activities each week

118
Q

improvement stage time frame

A

next 5-6 months

119
Q

begin improvement stage by

A

exercising at an intensity near the lower end of your target heart rate zone

120
Q

maintenance stage time frame

A

end of improvement stage

121
Q

maintenance stage

A

fitness goals reached, may not seem to be making further gains

122
Q

warm up

A

5-10 mins, stretch, anticipated activity at low intensity

123
Q

aerobic exercise type

A

exercise should increase heart and breathing rates and involve rhythmic movements of large muscle groups in the legs

124
Q

aerobic workout duration

A

20-30 mins, 10-min intervals OK

125
Q

aerobic workout frequency

A

number of times activity is performed per week, at least 5

126
Q

aerobic workout intensity

A

moderate

127
Q

aerobic intensity progression

A

gradual increase in the frequency, intensity and duration of exercise that occurs over a period

128
Q

aerobic workout cool down

A

stretch 5-10 mins

129
Q

strength training ___ days a week

A

at least 2

130
Q

strength training: perform _____ exercises with ___ repetitions that strengthen ______

A

8-10
8-15
major muscle groups of upper and lower body

131
Q

variety

A

activities with difference muscle groups

132
Q

people who exercise regularly can reduce their risk of type two diabetes. true or false?

A

true

133
Q

sports drinks are not useful for fluid replacement. true or false?

A

false

134
Q

protein is the body’s preferred fuel for muscular activity. true or false?

A

false

135
Q

heatstroke is a serious illness that requires immediate professional medical treatment. true or false?

A

true

136
Q

while at rest, skeletal muscles metabolize more glucose than fat for energy. true or false?

A

false

137
Q
A

IPHS nutrition (17 decks)

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