chapter 12; nutrition and fitness Flashcards
1
Q
physical fitness is the ability to perform moderate to vigorous activity without undue fatigue.
A
yes
2
Q
physical activity is any bodily movement produced by [..] muscles - whether its running, playing a sport, brushing our teeth, vacuuming, or walking to school. it can be spontaneous and integrated into our activities of daily living (non exercise activity thermogenesis), or it can be a planned and discrete and an intentional bout of activity called exercise.
A
skeletal
3
Q
generally, more physical activity, either through activities of daily living or planned exercise, results in a higher level of physical fitness as well as better physical and mental health
A
4
Q
a benefit of regular exercise;
provides mental health benefits
- reduces stress, anxiety, and symptoms of depression
- reduces risk of dementia
A
5
Q
a benefit of regular exercise;
improves immune function
A
6
Q
a benefit of regular exercise;
reduces the risk of colon, breast, lung, and endometrial cancer
A
7
Q
a benefit of regular exercise;
helps maintain healthy body weight
A
8
Q
a benefit of regular exercise;
supports cardiovascular health
- reduces blood pressure
- improves heart function
- reduces risk of cardiovascular disease
A
9
Q
a benefit of regular exercise;
strengthens muscles and skeleton
- maintains bone bass
- maintains muscle mass
- reduces risk of osteoporosis in older adults
- reduces risk of falling in older adults
A
10
Q
a benefit of regular exercise;
reduces risk of type 2 diabetes
- improves management of blood [..] in people with diabetes
A
glucose
11
Q
In the short term, exercise helps people lose body fat, build muscle mass, and become physically fit, whereas over the long term, research suggests that regular exercise reduces the risk of heart disease, stroke, type 2 diabetes, osteoporosis, dementia, and certain cancers; ultimately, it lowers a person’s risk of premature death
A
12
Q
Regular exercise has also been demonstrated to help manage stress while reducing anxiety and symptoms of depression. Recent studies have demonstrated that moderate-intensity activity, such as jogging for as little as 10 minutes per day (most days of the week), slightly reduces the risk of cardiovascular disease (CVD) and all-cause mortality.
A
13
Q
Additional exercise brings even greater benefits. For example, those with the highest levels of physical fitness experience the most dramatic decreases in all-cause [..].
A
mortality
14
Q
Although the optimal exercise dose has yet to be defined, new evidence also suggests that the benefits of exercise may diminish when [..] or [..] are excessive.
A
duration , intensity
15
Q
the four types of exercise recommended by the American college of sports medicine for promoting maximal health and preventing diseases and injuries: resistance, cardiorespiratory, neuromotor, and flexibility
A
yes
16
Q
types of exercise and physical activity recommendations; resistance (strength training);
train each major muscle (legs, hips, back, abdomen, chest, shoulders, and arms)
A
2-3 days per week
17
Q
types of exercise and physical activity recommendations; cardiorespiratory (endurance, or aerobic training)
A
at least 30 minutes of moderate intensity exercise 5 or more days per week for at least 150 min per week. Or at least 25 minutes of vigorous intensity exercise 3 or more days per week for at least 75 minutes per week
18
Q
types of exercise and physical activity recommendations; neuromotor (balance, agility, and coordination)
A
> _ 2-3 days per week, >_ 20-30 minutes per day
19
Q
types of exercise and physical activity recommendations ; flexility (stretching)
A
> _ 2-3 days per week. stretch to the point of feeling slight discomfort or tightness and hold the stretch for 10-30 seconds
20
Q
eating at regular intervals throughout the day will allow athletes to avoid extended periods of calorie deficit that can lead to catabolism, which is the [..] of large molecules (protein, fat, and glycogen) into smaller ones, causing a loss of skeletal [..] mass
A
breakdown
muscle
21
Q
when sufficient glucose is not available to meet energy needs, the body will [..] the breakdown of muscle proteins to provide the amino acids that are required to synthesize the needed glucose, which leads to a [..] in lean body mass - something most athletes want to avoid. this is the opposite of anabolism, the process by which the body synthesizes protein, fat, and glycogen and [..] muscle mass and lean tissue
A
accelerate, reduction, builds
22
Q
to build muscle and increase the proportion of lean tissue to fat tissue, both athletes and non athletes must consume adequate [..] to prevent catabolic processes from [..] anabolic processes over the course of the day while engaging in activities primarily resistance training) that promote muscle growth
A
calories , exceeding
23
Q
When a person exercises, muscles experience an [increase or decrease] demand for energy to contract. That energy comes from one of two main sources: carbohydrates in the form of [..] and fats in the form of [..] acids. These energy substrates provide the fuel that humans need to keep [..].
A
increased, glucose, fatty, moving
24
Q
both glucose and fatty aids are rich in chemical energy, stored in the chemical [..] holding the molecules together. before that energy can be tapped by the body, however, it must be converted to a form that cells can use to perform work. that usable form is called adenosine triphosphate (ATP).
A
bonds
25
commonly referred to as the cell's energy currency, ATP stores chemical energy in the bonds of its three phosphate groups . when our cells need energy, they typically [..] the bond between the last [..] phosphate (ADP). (the "di" in diphosphate means "two", as in two phosphates; the "tri" in "triphosphate" refers to its three phosphates.
break, two
26
ATP is produced in the body by three separate energy systems, two of which are anaerobic (not requiring [..]) and one of which is aerobic (requiring [..]).
oxygen
27
the anaerobic energy systems reside in the [..], the intracellular fluid of the cell outside the mitochondria.
cytosol
28
the aerobic energy system resides in mitochondria, small organelles within cells that are often called the [..] of our cells because this is where the vast majority of all ATP is produced. the production of ATP in mitochondria is completely dependent on the availability and use of [..].
powerhouse
oxygen
29
why is there three separate ways to make ATP? ; these systems provide overlapping coverage to replenish ATP over the short, medium, and long terms
30
the most important source of energy of short bursts of highly intense exercise, such as the 15 second sprints that Hubbell does while training, is the anaerobic phosphates system (which includes [..] ATP and creatine phosphate).
stored
31
the amount of ATP stored in resting muscle is limited and depleted after only a few [..] of such vigorous exercise. to continue to meet energy demands and produce more ATP, muscle contains creatine phosphate (also known as phosphocreatine), which can readily transfer its phosphate and stored bond energy to ADP to quickly make more ATP
seconds
32
the other significant source of energy for high intensity exercise is glycolysis, an anaerobic energy system that breaks down glucose (obtained from the [..] or [..] glycogen) into a three carbon molecule called pyruvate, producing ATP in the process. Like the phosphates system, glycolysis occurs in the [..[, the intracellular fluid of the cell outside the mitochondria
blood, muscle , cytosol
33
when energy demands are high, glycolysis produces pyruvate at a rate [..] than it can be used as a fuel for aerobic metabolism in mitochondria. as pyruvate accumulates in the [..], it must be converted to lactate (or lactic acid) for glycolysis to continue. lactate then enters the blood to be delivered to the [..] where it can be recycled into glucose and returned to [..] muscle for use as an energy source. the heart, brain, and nonworking muscles can also take up lactate and use it directly as a source of energy
faster, muscle , liver, contracting
34
lactate gets plenty of bad press, but it turns out that essentially none of it is true. lactate is often blamed for causing muscle fatigue or the muscle "burn" associated with intense exercise. in reality, however, neither lactate nor muscle becoming more acidic are significant contributors to fatigue or muscle soreness
basically; lactate is not responsible for getting tired or muscles getting sore
35
For short activities like a 3-minute ice dance, the body starts by using fast energy systems that don’t need oxygen - phosphagen and glycolysis. As the routine goes on, the aerobic system (which uses oxygen) takes over to keep supplying energy.The same happens during a jog: the first minute uses quick, no-oxygen systems, then the oxygen-based system kicks in to keep you going.
yes
36
aerobic metabolism is a process that occurs within a muscle cell's [..], where oxygen is required to drive ATP production
mitochondria
37
despite producing ATP more [..] than anaerobic energy systems, longer lasting, lower intensity activities such as long distance running or cycling rely almost entirely on the [..] energy system in the mitochondria. mitochondria and the aerobic system are so critically important for [..] exercise because it can be maintained for much longer periods than anaerobic metabolism (with much higher yields of ATP).
slowly , aerobic , endurance
38
the primary fuels for the aerobic energy system are pyruvate generated by glycolysis in the cytosol, as well as fatty acids that are released from triglycerides stored both in adipose tissue and skeletal muscle
yes
39
ultimately, the energy contributions made through anaerobic and aerobic pathways combine to provide muscles with enough [..] to meet demands. the percentage of each depends on the intensity and duration of the activity
ATP
40
both glucose and fats are burned via the [..] energy system to make ATP. the relative contributions of glucose and fat depend on the intensity and duration of the activity. the [greater or lower] the intensity of an activity, the greater the use of fat to meet total energy needs.
aerobic , lower
41
as exercise intensity increases, the percent of total energy that is supplied by fat [increases or decreases], until at maximal intensity, the energy contribution of fat is negligible. this does not mean that exercising at low intensity is better for losing weight. as the percentage of fats contribution to energy use decreases with increasing exercise intensity, the total amount of energy being expended is increasing even faster
decreases
42
However, the total amount of fat used during both moderate- and high-intensity exercise [..] that of low-intensity exercise of the same duration because overall energy use is so much higher. Furthermore, the higher overall calorie expenditure will potentially lead to a greater energy deficit and more effectively promote gradual weight [..].
exceeds
loss
43
a high intensity exercise for one person may be [..] intensity for another; it depends on the person's [..] and [..] capacity. someone in poor shape may find brisk walking difficult, whereas Hubbell would barely break a sweat on a power walk
low
fitness , aerobic
44
many different scales are used to estimate exercise intensity in an individual, including the Borg Rating of Perceived Exertion Scale and a measure called maximal oxygen consumption (VO2max), which is the maximum amount of oxygen that can be used at the peak of intense aerobic exercise
yes
45
The harder an athlete works during an activity, the more [..] is consumed until she reaches her VO2max and the faster her heart beats until she reaches her [..] heart rate. Exercise intensity is often estimated as a [..] of one’s VO2max, or as a [..] of one’s maximum heart rate.
oxygen , maximum,
percent x2
46
One of the best methods for estimating maximum heart rate is MHR = 208 − (age × 0.7). However, this is only an estimate of MHR, and it does not work well for everyone. For example, older individuals who have remained fit throughout their adult life typically have a MHR well above what is predicted by this equation.
47
because glucose is such an important source of energy for [..] contraction, the body does its best to [..] glucose in a form that is easily accessible. dietary carbohydrates are stored in the [..] and [..] as glycogen, a polymer of glucose.
muscle , store
liver , muscle
48
at any one time, a body's stores of glycogen can fuel up to about [..] calories of activity - or about 1.5 - 2.5 hours of [..] intensity exercise
2000
high
49
athletes who run out of muscle glycogen during training or competition experience sudden, serious [..] known as "hitting the wall, or bonking." to delay or prevent this from happening, athletes who are training on consecutive days must consume enough [..] each day to allow glycogen stores to be replenished at the beginning of a training session, exercise performance will suffer and perception of the effort required - the discomfort - will increase. there , exercising in a glycogen - depleted state not only feels terrible, it also [..] training effectiveness.
fatigue , carbohydrates, decreases
50
because exercise of longer duration and higher intensity uses [more or less] glycogen, total daily [..] intake should increase as [..] volume (total amount of work done) and [..] increase to ensure that glycogen stores are replenished
more , carbohydrate, training, intensity
51
athletes who have more muscle glycogen at the start of exercise are able to exercise [shorter or longer] than those with less glycogen
longer
52
to increase muscle glycogen stores even more (and further delay [..] during competition), endurance athletes often use a technique called carbohydrate loading. the resulting increase in muscle glycogen stores can increase time to exhaustion during intense exercise by [..] minutes or more
fatigue , 90
53
to "carbo-load", athletes typically consume about [..]-[..] g of carbohydrate per kilogram of body weight each day for one to two days prior to competition while reducing training volume and intensity.
10 - 12
54
athletes; At one to two hours before exercise, they often consume meals or snacks that are rich in [..] to top off glycogen stores and to provide additional carbohydrates to be used during the upcoming bout of exercise. As the time between eating and beginning exercise increases so should the amount of carbohydrate consumed before an event or training bout.
carbohydrates
55
athletes; A general rule of thumb to follow is to eat 1 g of carbohydrate per kg of body weight for every hour between the time of ingestion and the start of the activity.
e.g. a 70 kg individual who wants to eat three hours before a race would consume 210 g of carbohydrate (70 × 3) at this time.
56
eating carbs during exercise can also be helpful. ingesting carbs during intense exercise that lasts more than an hour has consistently been shown to improve exercise performance
basically eating in between exercising helps
57
for exercise sessions lasting one to two hours, it is recommended that carbohydrates be consumed at a rate of at least [...] g per hour. as the exercise duration increases, so also should the amount of [..] ingested. when the carbohydrates being consumed comprises glucose alone (sugars in the form of dextrose or maltodextrin, and/or starch), the maximum rate of ingestion be limited to 72 g per hour, because glucose [can or cannot] be absorbed from the small intestine and utilized faster than this. this rate of carbohydrate intake should be sufficient for exercise sessions lasting up to about 2.5 hours.
30 g, carbohydrates, cannot
58
high rates of carbohydrate ingestion during exercise can lead to [..] in some people; however, research has shown that athletes can become [..] to this practice when they regularly consume carbohydrates during training, along with a high carbohydrate diet. this emphasizes the importance of practicing any nutrition support strategy during training and not truing a new strategy for the first time during competition. Carbohydrates in the form of beverages, gels, or bars are all equally good; however, when consuming gels or bars, one must be mindful to consume adequate water.
discomfort, accustomed
59
extended periods of low energy intake also place female athletes at risk for the female athlete triad, which refers to the [..] among low energy intake, amenorrhea (menstrual dysfunction), and osteoporosis (bone loss).
interrelationships
60
low energy intake decreases the production of female [..] hormones that causes disruption of the [..] cycle and the loss of [..] mass.
sex
menstrual , bone
61
inadequate energy intake may result from eating disorders (such as anorexia nervosa or bulimia nervosa) or intentional caloric restriction in an attempt to reduce body fat or weight or because she is unintentionally eating inadequate calories to meet the increased energy needs of an athlete
62
When energy intake is inadequate for an extended time, the processes that are necessary to sustain reproductive and bone health are [..], and this can have life-long consequences that are not reversed even when energy balance is later restored.
impaired
63
exercise - particularly resistance training - leads to increases in muscle mass and strength through the [..] of muscle fibers.
growth
64
muscle fibers are largely made of [..]. to repair and build new muscle fibers, the body needs [..] acids for the assembly of new protein.
protein , amino
65
a large industry exists around the promotion of amino acid and protein powders marketed to athletes and bodybuilders, based on the notion that added protein in the diet will help build additional muscle. It is false. amino acids and protein powders alone do not cause muscle growth; protein intake has to be [..] with exercise - particularly strength training - and sufficient calorie intake to increase muscle mass
combined
66
most people, including athletes, get plenty of protein from food - adult men in the United States tend to consume about [..] g of protein per day, about 75% more than the recommended daily allowance (RDA) for protein, whereas women eat around [..] g, about 40% more than their RDA
99, 68
67
Some strength athletes, such as serious weight lifters, may experience improved gains in muscle strength and mass when protein intakes are 50–100% over the [..] intake, but most individuals already consume this amount.
recommended
68
two recent studies have found that protein supplementation did not enhance [..] in strength and only minimally increased gains in muscle mass following 12 weeks of resistance training. Furthermore, consuming more protein than the body needs will cause an increase in urea production and increased amounts of [..] as the kidneys excrete [..] nitrogen, which may make it more difficult to stay well [..].
gains, urine , excess
hydrated
69
as with protein powders, supplemental vitamins and minerals have [..] advantages. Athletes who eat an adequate, balanced, and varied diet are typically able to meet their vitamin and mineral needs.
few
70
There is limited evidence that athletes may require slightly more riboflavin and vitamin B6 than sedentary individuals do. However, the increased energy expenditure that accompanies training generally results in an [increase or decrease] in food intake and an adequate intake of these vitamins when sound nutritional principles inform the athlete’s food choices. The exception to this may be in situations when athletes are [..] calories during training to reduce body fat. In this circumstance, a multivitamin supplement may be useful.
increase, restricting
71
There is more extensive evidence that some athletes—female endurance athletes, especially—are at risk for iron deficiencies. Iron is a component of hemoglobin, the protein that carries oxygen to muscles. Because of possible depletion of iron stores with intense training, loss of iron from menstruation, and inadequate intake of foods rich in iron, many female athletes may have suboptimal iron status and require supplementation.
yes; females may need iron supplements because they may not obtain enough iron
72
The human body is 70% water, and water is essential for proper [..] function. Maintaining adequate hydration by drinking water is important because we all lose water through the normal bodily processes of urination, perspiration, exhalation, and defecation and because dehydration can have dangerous consequences.
cell,
73
Athletes lose and need more fluids than the [..] person does, and even in [..] conditions, fluid losses through sweating can be quite high during intense exercise. Exercising in hot or humid conditions will greatly [..] these losses, and everyone needs to be concerned with staying hydrated when engaging in any type of outdoor physical activity (such as yard work or hiking) in these conditions. Without enough fluids in our body, we can become nauseous, dizzy, lightheaded, and confused.
average , cool , exacerbate
74
Sweating rates increase with body [..], exercise [..], hot or humid conditions, and [aerobic or anaerobic] exercise training. When engaging in intense exercise at even moderate temperatures, it is [..] to stay hydrated as sweat losses exceed the rate at which water can be [..] from the gut.
weight, intensity, aerobic
impossible, absorbed
75
The goal of fluid consumption during exercise is to limit fluid loss to [..]% of body weight, as fluid losses beyond this may begin to compromise [aerobic or anaerobic] exercise performance, particularly in hot and humid conditions. Because it is often impossible to stay fully hydrated during intense exercise, it is of utmost importance to begin every training session or competitive event [..] hydrated
2, aerobic , fully
76
To monitor their hydration status, athletes should [..] themselves immediately before and after training to assess how much body weight was lost during the training bout. One pound of weight loss is the equivalent to losing about [..] ounces of water
weight
16
77
Individuals can also look at the color of their urine; pale yellow indicates [..], whereas bright or dark yellow is indicative of [..].
hydration
dehydration
78
Drinking water too [..] or too [..] while exercising, however, can be dangerous and lead to hyponatremia, a condition in which there is a deficiency of sodium in the blood, a potentially fatal situation given the importance of sodium to normal cell function.
quickly, frequently
79
Hyponatremia generally occurs only in individuals exercising for [..] periods at low intensity and in mild conditions while consuming [..] water. However, it may also occur when athletes attempt to rehydrate following intensive, prolonged exercise (such as running a marathon) by consuming [..] water and without [..] any food.
extended, only x2, eating
80
An effective way to stay hydrated during or after prolonged exercise, without becoming hyponatremic, is to consume [..] drinks, which hydrate as well as [..] sodium and other electrolytes that may be lost through sweating.
sports
replenish
81
Sports drinks also typically contain carbohydrates, which provide fuel for muscle contractions during exercise and help to replenish glycogen stores during recovery. Sports beverages consumed during exercise should contain no more than [..]% carbohydrates (when provided as glucose only), or approximately 9.5 kcal per ounce.
carbohydrates, 8%
82
For the recreational athlete and those who engage in moderate exercise, drinking water is sufficient to stay hydrated. For optimal rehydration, one should consume a fluid volume equivalent to about 150% of total water losses within two to five hours following exercise, depending upon the volume of the replacement fluid needed.
e.g., if you lost two pounds of body weight while exercising, this would amount to 32 ounces (two pints) of water loss, so you should consume 48 ounces of fluid within a few hours after exercise.
83
Many athletes wonder what the best beverage for rehydration is and if it is necessary to purchase commercial sports rehydration drinks. A couple of recent studies that addressed this question found that unflavored, low-fat or fat-free [..] was more effective at rehydration than either plain water or commercial carbohydrate/electrolyte-containing sports drinks.
milk
84
many athletes resort to ergogenic aids to improve performance. An ergogenic aid is any physical, mechanical, nutritional, psychological, or pharmacological substance or treatment that either directly [..] physiological variables associated with exercise performance or [..] subjective restraints that may limit physiological capacity.
improves, removes
85
Two ergogenic aids that have been well studied and shown to be efficacious are caffeine and creatine monohydrate.
86
Caffeine, a central [..] system stimulant, has been demonstrated repeatedly to improve performance in almost all high-intensity activities lasting more than 1 minute, including long-distance endurance events.Studies have shown that supplementing with creatine monohydrate increases skeletal muscle creatine phosphate (recall its role in ATP production) by 10–20%. When creatine monohydrate is taken, benefits to performance are commonly seen with short duration, very high-intensity, intermittent exercise.
nervous
87
In the United States, too few individuals get the recommended physical activity they need to stay healthy. It is estimated that in 2018, approximately 25% of all U.S. adults (18 years and older) participated in absolutely no leisure-time physical activity.
Part of the problem is that pervasive technologies such as escalators, elevators, cars, and moving sidewalks have eliminated the need for much activity or exertion. In addition, people spend time watching television and playing video games instead of, for example, playing touch football or taking walks, and office jobs have replaced some manual labor.
88
Americans sit, on average, [..] hours a day, but a 2012 study reported that if Americans reduced this to less than [..] hours a day, they would live, on average, two years longer.
four, three
89
The U.S. Department of Health and Human Services recommends that adults participate in at least [..] hours and [..] minutes of moderate-intensity exercise per week in addition to muscle strengthening activities or [..] minutes of high-intensity exercise per week in addition to muscle strengthening activities or an equivalent combination of the two.
2 hours and 30 minutes,
75
90
Relatively modest amounts of physical activity will improve the fitness of [..] people, but people who want to reap substantial health benefits such as weight maintenance or reduce the risk of diabetes or heart disease may need to participate in more than [..] minutes of moderate activity most days of the week. To achieve significant weight loss, more than [..] minutes most days of the week would be needed.
inactive , 30, 45
91
The American College of Sports Medicine aligns with the U.S. Department of Health and Human Services to convey the message that [..] amount of exercise is better than [..].
any, none
92
Even modest amounts of exercise can [greater or reduce] the risk of cardiovascular disease and type 2 diabetes.
reduce
93
94
95
