Chapter 15 Flashcards
Movement resulting from contraction of skeletal muscles
physical activity
Physical activities that are usually planned and structured for a purpose
excercise
ability to perform moderate to vigorous intensity activities without becoming excessively fatigued
physical fitness
minimum activity recommendation and percent of american adults who meet it
150 min per week
fewer than 50% of adults
various environmental factors contribute to if an individual meets the activity requirement
location
safety of neighborhood
ability to walk to destinations
availability of parks, trails, fitness centers
human made resources, including buildings, roads, parks, supermarkets, restaurants, within a community
built environment
adults above 65 activity requirement
a. 150 min per week or 75 vigorous intensity aerobic physical activity
b. muscle strengthening at least 2 days
how to determine the intensity of exercise
breathing rate
sweat production
heart rate
age related maximum heart rate
220- age
target heart rate zone
50 to 70% of an individuals age related max heart rate
Measuring heart rate
caratid artery or radial artery
count pulse for 10 seconds, multiply by 6 to determine heart rater for one min.
when muscle strengthening, how many excersises should you perform.
8 to 10
fuel for intense brief excercise
carbohydrates
fuel for longer less intense activity
uses more fat because lungs can supply them with enough oxygen
muscle cells rely on three major systems to obtain energy
PCr-ATP system
Lactic acid system
oxygen system
why dont PCR-ATP and lactic acid system need oxygen to make ATP
they metabolize glucose
PCr-ATP energy system
high energy compound used to reform ATP
muscle cells dont make or store much PCr, so it is useful for short, high intensity activity
lactic acid energy system
Muscle cells metabolize glucose to generate more ATP
more than a few seconds of activity (up to 180 seconds)
where does the excess lactate go in the lactic acid system
cori cycle in liver converts it to glucose, which returns to muscles thru bloodstream
oxygen energy system
metabolize glucose completely to CO2 and H2O
18 times more ATP with oxygen
ATP ?
all types of excercise
PCr ?
all excercise initially, short bursts
high jump, bench press
carbohydrate anaerobic ?
30 sec to 2 min
high intensity
200 yd sprint
carbohydrate aerobic ?
2 min to 3 hrs or more
high intensity
swimming, jogging
fat ?
at rest
low to moderate intensity activities lasting more than a few min
30 min brisk walk
protein ?
low amount during all excercise
slightly more during endurance exercise
maximal oxygen uptake during physical activity
aerobic capacity (VO2 max)
the inherited physical characteristics that can affect athletic performance (body size, shape, composition)
genetic endowment
male athletes who train or compete aerobically for more than 90 min need at least ______ Cal/kg daily. Female need _____.
50 kcal/kg
45-50 kcal/kg
athletes 1-3 hr of moderate high intensity need ____ g of carbs per kg
6 to 10
1-4 hrs before competing, athletes should eat a meal that
1 to 4 g carbs/kg
high carb, low fat, mod protein
practic of manipulating physical activity and dietary intake of carbs to increase muscle glycogen stores
carbohydrate loading
normal glycogen stores
6 g/kg weight
prevent hitting a wall
30 to 60 g of carb per hr of activity
carb rich gels for athletes who do endurance
sports gels
how to restore glycogen after event
consume 1.0 to 1.2 g of carb/kg body weight every hr for 4-6 hrs
muscle cells get fatty acids from what sources
plasma free fatty acids (FFAs)
intramuscular triglycerides
plasma FFA used in what type
low to moderate activity
fat is what percent of energy
20-35%
what type of fats should we eat
monounsaturated
omega-3 fatty acids
where do extra amino acids go
converted to fat for storage
Amino acids with a unique branched side chain, utilized for muscle cells for energy, delay fatigue, spare muscle glycogen, decrease protein degration
Branched chain amino acids (BCAAs)
muscle soreness occuring 1 to 2 days following intense exercise
delayed onset muscle soreness (DOMS)
athlete protein intake recommendation
normally 0.8 g/kg
athletes 1.2-2.0 g/kg
after exercise consume _____ g/kg of protein within ___ hrs.
0.25-0.30
2 hrs
whey protein
nutrient dense type of protein found in milk
from liquid that forms during cheese production
should athletes take antioxidant vitamins
no
which vitamins should athletes take that promote red blood cells and oxygen delivery
C and E
iron deficiency risk factors
women
plant based diet
distance runner
temporary condition during the early stages of training in endurance athletes, an increase in plasma that results in low hemoglobin
sports anemia
disordered eating and low energy intake, resulting in abnormal menstrual cycles and low bone mass
female athlete triad
what sport drinks to avoid
sugar content more than 10 percent. can cause intestional discomfort
when should u drink sport drink
when last longer than 30 to 60 min of working out
drinking to much water
hyponatremia
foods, devices, dietary supplements, or drugs used to try to improve physical performance
ergogenic aids
drugs that mimic the action of male sex hormone testosterone
anabolic steroids
a nitrogen-containing substance found in muscles; can form complex with phosphate to from phosphocreatine
creatine (best for short activities)
caffiene
raise levels of fatty acid in blood
enhance skeletal and heart muscles to contract
increase mental allertness
can dampen pain perception
highly caffeinated beverages containing a variety of product specific energy blends
energy drinks
powdered pure caffiene
ppl who ingest very small amounts of pure caffiene can accidentally overdose
NCAA classifies nutritional supplements into three classes
- permissible
- impermissible
- banned
permissible supplements
can be provided to student-athletes by athletic department
vitamins, minerals, sport drinks, energy bars
Impermissible supplements
cannot be provided to the athlete, but may be purchased by the athlete
high protein supplements
banned supplements
substances that are banned for athletes
stimulants and anabolic agents, prescription drugs.
