Chapter 13: Sports Nutrition - Nutrition and Fitness Program Flashcards
3 main activities to a good overall fitness program
aerobic activity, anaerobic activity, workout
means with o2
any activity that causes you heart rate to increase to the point that your body is using o2 to convert fats and cho into energy
improves cardiovascular endurance and body composition
training more than 90 mins per day
aerobic activity
aerobic activity - types
involves heavy contact with a surface
e.g. jogging or jumping jacks
high impact
aerobic activity - types
involves moderate impact levels
e.g. walking or cycling
low impact
aerobic activity - types
involves fluid, continuous motion
e,g, rowing or swimming
no impact
aerobic activity - dietary recos
kcal for men
> 50 kcal
aerobic activity - dietary recos
kcal for women
45-50 kcal
aerobic activity - dietary recos
consume 65-75% of total energy as cho or a minimum of _____g/day to maximize body cho stores
500 g
aerobic activity - dietary recos
only 9-14% of energy is supposed to come from _____
simple sugars
aerobic activity - dietary recos
between 25-30% of energy is from _____
fat
strengthens, tones, and shapes the muscle
can prevent and rehabilitate musculoskeletal problems like low-back pain
improves balance, coordination, and agility
offers all the health benefits associated with leaner body mass (reduced risk of various cardiovascular diseases)
improves bone density (lowering the risk of osteoporosis and injury)
anaerobic activity
movement at a level of exertion below the point at which your body is using o2 for energy
e.g. taking a leisurely stroll or warming up into an aerobic routine
anaerobic activity
anaerobic activity - types
high/low intensity
e.g. sprinting or lifting heavy objects
high intensity
anaerobic activity - types
to increase the range of motion and lower the risk of injury
flexibility training
workout - variety
involved a continuous change of activity
circuit training
workout - variety
alternates short burst of intense activity with active recovery
interval training
workout - variety
involves varying one’s routine from workout to workout or within the same session
cross-training
workout - types
strengthens the muscles and connective tissues surrounding the ankles, knees, and hips
in-line skating and skiing
workout - types
improves endurance and head-and-foot coordination
jumping rope
workout - types
improves agility, coordination, and balance, along with endurance and strength
boxing aerobics
workout - types
can be done while swinging the arms, uphill, shadowbox, on lengthened strides, or while carrying light weights (in your hands, not around your ankles)
walking
workout - types
strengthens the large muscle of the lower body, including thighs, hips, and buttocks, w/o putting a lot of stress on the joints
cycling
improve muscular strength and endurance (the water acts as the resistance) and flexibility (the buoyancy helps joints through a wider range of motion)
swimming and aquatics
has cardiovascular and fat-reducing benefits
swimming and aquatics
to increase intensity, enlarge the size of your movement or increase speed
swimming and aquatics
_____ exercises produces a higher heart rate and blood pressure response than leg exercises
arm exercises
_____ mins of moderate-intensity exercise at leat 5 days a week is enough to gradually take pounds off and keep them off
30 mins
aim to burn _____ calories a day
150-200 calories
