Chapter 12 Flashcards
Physical activity vs. Excercise
- Can be spontaneous and integrated into daily activities
- Excercise is planned and intentional
Benefits of excercise
- Supports cardiovascular health
- strengthens muscles and skeleton
- reduces risk of type 2 diabetes
- Maintain healthy weight
- Improves immune function
Four types of excercise
- Resistance (strength training)
- Cardiorespiratory (endurance)
- Flexibility (stretching)
- Neuromotor (balance, agility and coordination)
What are the Physical Activity guidelines for Americans?
2 hrs and 30 mins of moderate-intensity aerobic activity per week or 75 mins of high intensity
Muscle strengthening guidelines
2-3 strengthening activity days per week
Stretching and flexibility excercise frequency
Should be daily routine
What is the Borg scale of exertion?
- 6-7 no exertion
- 8-11 very light/light
- 12-14 moderate
- 15-17 Hard to very hard
- 18-20 Very intense to Max exertion
Benefits of resistance training
- More muscle mass
- Boosts growth fibers
- prevents injury
- Raises BMR (burn more calories at rest)
Two sources of energy for physical activity
- Carbs : Glucose
- Fats : Fatty acids
Usable for is ATP (adenosine triphosphate)
What source of energy is used in early minutes of excercise ?
Muscle glycogen is used
Anaerobic fuel system
- does not require oxygen
- short burst high intensity activity (like a 15 sec sprint)
- ATP depleted in seconds
- Muscle glycogen is used in early minutes
What causes soreness in muscles?
Lactic acid (not lactate)
What is lactate ?
- Glucose is made into pyruvate
- then produces ATP
- pyruvate accumulates in muscles and is turned into Lactate (recycled and used as energy)
When does glycogen depletion occur?
1.5 to 2.5 hours
Hit a wall and lose energy because of running out of glycogen stores (storage from carbs)
Carbo Loading for activity
Increase glycogen stores
10 to 12 g/kg body weight/day
