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Intro to Nutrition > Chapter 15 > Flashcards

Chapter 15 Flashcards

1
Q

Movement resulting from contraction of skeletal muscles

A

physical activity

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2
Q

Physical activities that are usually planned and structured for a purpose

A

excercise

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3
Q

ability to perform moderate to vigorous intensity activities without becoming excessively fatigued

A

physical fitness

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4
Q

minimum activity recommendation and percent of american adults who meet it

A

150 min per week

fewer than 50% of adults

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5
Q

various environmental factors contribute to if an individual meets the activity requirement

A

location
safety of neighborhood
ability to walk to destinations
availability of parks, trails, fitness centers

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6
Q

human made resources, including buildings, roads, parks, supermarkets, restaurants, within a community

A

built environment

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7
Q

adults above 65 activity requirement

A

a. 150 min per week or 75 vigorous intensity aerobic physical activity
b. muscle strengthening at least 2 days

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8
Q

how to determine the intensity of exercise

A

breathing rate
sweat production
heart rate

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9
Q

age related maximum heart rate

A

220- age

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10
Q

target heart rate zone

A

50 to 70% of an individuals age related max heart rate

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11
Q

Measuring heart rate

A

caratid artery or radial artery

count pulse for 10 seconds, multiply by 6 to determine heart rater for one min.

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12
Q

when muscle strengthening, how many excersises should you perform.

A

8 to 10

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13
Q

fuel for intense brief excercise

A

carbohydrates

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14
Q

fuel for longer less intense activity

A

uses more fat because lungs can supply them with enough oxygen

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15
Q

muscle cells rely on three major systems to obtain energy

A

PCr-ATP system
Lactic acid system
oxygen system

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16
Q

why dont PCR-ATP and lactic acid system need oxygen to make ATP

A

they metabolize glucose

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17
Q

PCr-ATP energy system

A

high energy compound used to reform ATP

muscle cells dont make or store much PCr, so it is useful for short, high intensity activity

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18
Q

lactic acid energy system

A

Muscle cells metabolize glucose to generate more ATP

more than a few seconds of activity (up to 180 seconds)

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19
Q

where does the excess lactate go in the lactic acid system

A

cori cycle in liver converts it to glucose, which returns to muscles thru bloodstream

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20
Q

oxygen energy system

A

metabolize glucose completely to CO2 and H2O

18 times more ATP with oxygen

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21
Q

ATP ?

A

all types of excercise

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22
Q

PCr ?

A

all excercise initially, short bursts

high jump, bench press

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23
Q

carbohydrate anaerobic ?

A

30 sec to 2 min
high intensity
200 yd sprint

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24
Q

carbohydrate aerobic ?

A

2 min to 3 hrs or more
high intensity
swimming, jogging

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25
Q

fat ?

A

at rest
low to moderate intensity activities lasting more than a few min
30 min brisk walk

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26
Q

protein ?

A

low amount during all excercise

slightly more during endurance exercise

27
Q

maximal oxygen uptake during physical activity

A

aerobic capacity (VO2 max)

28
Q

the inherited physical characteristics that can affect athletic performance (body size, shape, composition)

A

genetic endowment

29
Q

male athletes who train or compete aerobically for more than 90 min need at least ______ Cal/kg daily. Female need _____.

A

50 kcal/kg

45-50 kcal/kg

30
Q

athletes 1-3 hr of moderate high intensity need ____ g of carbs per kg

A

6 to 10

31
Q

1-4 hrs before competing, athletes should eat a meal that

A

1 to 4 g carbs/kg

high carb, low fat, mod protein

32
Q

practic of manipulating physical activity and dietary intake of carbs to increase muscle glycogen stores

A

carbohydrate loading

33
Q

normal glycogen stores

A

6 g/kg weight

34
Q

prevent hitting a wall

A

30 to 60 g of carb per hr of activity

35
Q

carb rich gels for athletes who do endurance

A

sports gels

36
Q

how to restore glycogen after event

A

consume 1.0 to 1.2 g of carb/kg body weight every hr for 4-6 hrs

37
Q

muscle cells get fatty acids from what sources

A

plasma free fatty acids (FFAs)

intramuscular triglycerides

38
Q

plasma FFA used in what type

A

low to moderate activity

39
Q

fat is what percent of energy

A

20-35%

40
Q

what type of fats should we eat

A

monounsaturated

omega-3 fatty acids

41
Q

where do extra amino acids go

A

converted to fat for storage

42
Q

Amino acids with a unique branched side chain, utilized for muscle cells for energy, delay fatigue, spare muscle glycogen, decrease protein degration

A

Branched chain amino acids (BCAAs)

43
Q

muscle soreness occuring 1 to 2 days following intense exercise

A

delayed onset muscle soreness (DOMS)

44
Q

athlete protein intake recommendation

A

normally 0.8 g/kg

athletes 1.2-2.0 g/kg

45
Q

after exercise consume _____ g/kg of protein within ___ hrs.

A

0.25-0.30

2 hrs

46
Q

whey protein

A

nutrient dense type of protein found in milk

from liquid that forms during cheese production

47
Q

should athletes take antioxidant vitamins

A

no

48
Q

which vitamins should athletes take that promote red blood cells and oxygen delivery

A

C and E

49
Q

iron deficiency risk factors

A

women
plant based diet
distance runner

50
Q

temporary condition during the early stages of training in endurance athletes, an increase in plasma that results in low hemoglobin

A

sports anemia

51
Q

disordered eating and low energy intake, resulting in abnormal menstrual cycles and low bone mass

A

female athlete triad

52
Q

what sport drinks to avoid

A

sugar content more than 10 percent. can cause intestional discomfort

53
Q

when should u drink sport drink

A

when last longer than 30 to 60 min of working out

54
Q

drinking to much water

A

hyponatremia

55
Q

foods, devices, dietary supplements, or drugs used to try to improve physical performance

A

ergogenic aids

56
Q

drugs that mimic the action of male sex hormone testosterone

A

anabolic steroids

57
Q

a nitrogen-containing substance found in muscles; can form complex with phosphate to from phosphocreatine

A

creatine (best for short activities)

58
Q

caffiene

A

raise levels of fatty acid in blood

enhance skeletal and heart muscles to contract

increase mental allertness

can dampen pain perception

59
Q

highly caffeinated beverages containing a variety of product specific energy blends

A

energy drinks

60
Q

powdered pure caffiene

A

ppl who ingest very small amounts of pure caffiene can accidentally overdose

61
Q

NCAA classifies nutritional supplements into three classes

A
  1. permissible
  2. impermissible
  3. banned
62
Q

permissible supplements

A

can be provided to student-athletes by athletic department

vitamins, minerals, sport drinks, energy bars

63
Q

Impermissible supplements

A

cannot be provided to the athlete, but may be purchased by the athlete

high protein supplements

64
Q

banned supplements

A

substances that are banned for athletes

stimulants and anabolic agents, prescription drugs.

Intro to Nutrition (14 decks)

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