Chapter 13 Flashcards
Fitness
The ability to perform routine physical activity without undue fatigue
Overload principle
The concept that the body will adapt to the stresses placed on it
Cardio respiratory system
The circulatory and respiratory systems, which together deliver oxygen and nutrients to cells
Aerobic exercise
Endurance exercise such as jogging, swimming, or cycling that increases heart rate and required oxygen in metabolism
Stroke volume
The volume of blood pumped by each beat of the heart.
-regular aerobic exercise strengthens the heart muscle and increases stroke volume
Resting heart rate
The number of times that the heart beats per minute while a person is at rest
-increased stroke volume decreases this
Aerobic capacity or VO2 max
The maximum amount of oxygen that can be consumed by the tissues during exercise. This is also called maximal oxygen consumption
-the better this is the more intense activity you can do
Hypertrophy
Atrophy
An increase in the size of a muscle or organ
Wasting or decrease in the size of a muscle or other tissue caused by lack of use
Describable level of body fat in men and women
Men-8-19%
Women-21-32%
Endorphins
Compounds that cause a natural euphoria and reduce the perception of pain under certain stressful conditions
-exercise release these
Canadian physical activity guidelines for ages 18-64
150 min of moderate-vigorous aerobic activity per week in bouts of 10 min or more
Maximum heart rate
The maximum number of beats/minute that the heart can attain. It declines with age and can be estimated by subtracting age in years from 220
The aerobic zone
Between 60% and 85% of your maximum heart rate
Overtraining syndrome
A collection of emotional, behavioural and physical symptoms that occurs in serious athletes when training without sufficient rest persists for weeks to months.
Aerobic metabolism
Metabolism in the presence of oxygen. In aerobic metabolism, glucose, fatty acids and amino acids are completely broken down to form carbon dioxide, water and ATP
Anaerobic metabolism or anaerobic glycolysis
Metabolism in the absence of oxygen each molecule of glucose generates two molecules of ATP. Glucose is metabolized in this way when the blood cannot deliver oxygen to the tissues quickly enough to support aerobic metabolism
Creatine phosphate
A compound found in muscle that can be broken down quickly to make ATP during the first 10-15 seconds of exercise
Lactic acid
A compound produced from the breakdown of glucose in the absence of oxygen
Which is faster at producing ATP: aerobic or anaerobic metabolism
Anaerobic but aerobic is more efficient
Fatigue
The inability to continue an activity at an optimal level
Anaerobic threshold or lactate threshold
The exercise intensity at which the reliance on anaerobic metabolism results in the accumulation of lactic acid
Sports anemia
Reduced hemoglobin levels that occur as part of a beneficial adaptation to aerobic exercise in which expanded plasma volume dilutes red blood cells
Heat-related illnesses
Conditions, including heat cramps, heat exhaustion and heat stroke that can occur to an unfavourable combination of exercise, hydration status and climatic conditions
Hypothermia
A condition in which body temperature drops below normal. Hypothermia depresses the central nervous system, resulting in the inability to shiver, sleepiness and eventually coma
-more prone in children as they lose more heat in cold environments because they have a greater surface area per unit of body weight
Hyponatremia
Abnormally low concentrations of salt in the blood caused by excessive sweating and only replaces with water
Glycogen super compensation or carbohydrate loading
A regimen designed to maximize muscle glycogen stores before an athletic event
Ergogenic acid
Anything designed to increase physical work or improve exercise performance
Energy needs as an athlete
The source of dietary energy can be as important as the amount of energy!
Based on intensity, duration, frequency, location and characteristics of the exerciser
Vitamins and minerals requiring special attention from athletes
- B vitamins = metabolism (water soluble so need lots)
- antioxidant vitamins (C and E)—> oxygen=damage
- iron=anemia
- calcium
The general proportion of energy for athletes and healthy individuals should be :
Carbs
Fat
Protein
45-65%
20-35%
10-35% (slightly higher and can be met with foods)
Female athlete triad
- restrictive eating pattern
- eating disorders
- amenorrhea (need certain amount of fat to trigger hormones in order to have period)
- bone formation issues
One leads to the next which leads to the next!
Fluid needs for everyday and physical activity
- eliminated heat, transports oxygen and nutrients to muscles, removes waste products such as lactic acid from the muscles, ability to dissipate heat depends on hydration levels.
- at rest in a temperate climate, loses about 41/2 cups of water per day through evaporation from skin and lungs
-if heat cannot be lost from the body, body temperature rises and exercise performance as well as health can be jeopardized.
Athletes need to be careful of dehydration and water loss
Dehydration
Failure to compensate for fluid losses
As you loss more water, the lower your performance will be
Humidex and the risk of heat-related illness
-lots of humidity can lower performance level. 45 or over you should not work
Recommended fluid intake during exercise
- before exercise: be well hydrated for 24 hours. Consume 5-10ml/kg of weight of fluids 2-4 hours before exercise
- during exercise: consume water to replace losses from sweating, typically 0.4-0.8 L per hour. For exercise lasting longer than 60 min consume a fluid containing about 6-8% carbohydrate
- after exercise: begin fluid replacement immediately after exercise, and consume 500-750 ml of fluid for each 0.5kg of weight lost
What to eat for physical activity
- maximize glycogen storage
- carb loading
- only benefits endurance athletes, not useful for exercise 90 minutes or less
Pre exercise: fluid to maintain hydration and 60-70% carbs 2-3 hours prior to event
During: adequate fluid, 30-60g CHO per hour (after first hour)
After: replenish fluids, electrolytes, glycogen loss, and protein for repair
