chapter 11: nutrition for physically active lifestyles Flashcards
physical activity
movement that results from skeletal muscle contraction
exercise
physical activities that are usually planned and structures for a purpose
physical fitness
ability to perform moderate-to-vigorous-intensities activities for a reasonable amount of time, without becoming excessively fatigued
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
150
75
strength, twice
intensity
refers to the level of exertion used to perform an activity
intensity influenced by
duration and type of physical activity as well as body weight
methods of determining intensity include
physical signs such as breathing rate, ability to chat with others during the activity
use a percentage of your age-related max heart rate
calculate your age-related maximum heart rate
subtract age from 220
target heart rate zone
range of heart rate that reflects the intensity of exertion during physical activity
moderate intensity
target zone is 64-76% of age-related maximum heart rate
vigorous intensity
target zone is 77-93% of age related maximum heart rate
physical activity pyramid: top
sedentary activity
sitting, driving, watching TV, use a computer, texting, talking on the phone
physical activity pyramid: second from top
light recreational activity
2-3 days/week
bowling, walking, line dancing, doing yoga
physical activity pyramid: third from top
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)
physical activity pyramid: bottom
activities of daily living
gardening, raking leaves, mowing the lawn, walking the dog, cleaning the house, playing with your children
aerobic exercise
physical activities that involve sustained, rhythmic contractions of large muscle groups
raise HR
aerobic exercise examples
running, jogging, rapid walking, swimming
strength exercise
activities that increase muscle mass and strength, can increase bone mass
flexibility exercise
activities that can improve the ROM of joints
cells obtain energy through a series of chemical reactions that breakdown
glucose, fatty acids, amino acids, alcohol
some of the energy stored within is captured in the high energy compound
ATP
ATP forms when
an inorganic phosphate groups bonds with ADP
glucose can be catabolized under conditions that are
anaerobic or aerobic
glucose catabolization involves
oxidation