Chapter 9/10 : Sports Nutrition & Weight Management Flashcards
What is Physical Activity ?
- Any bodily movement produced by skeletal muscles that results in energy expenditure.
- In daily life, it can be categorized into occupational, sports, conditioning, household, or other activities.
What is Exercise ?
A subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness.
What is Physical Fitness ?
Set of attributes that are either health or skill related to the ability to perform physical activity.
What are the 3 different energy systems ?
- Aerobic Energy System
- Anaerobic Energy System
- “Quick” or Phosphagen Energy System
What is the aerobic energy system ?
- Uses carbs and fat as it’s fuel
- Low to medium intensity
- Continuous/ steady state activity (Longer duration)
Examples : Endurance running, hiking, triathlons
What is the anaerobic energy system ?
- Uses carbs as it’s fuel
- Medium to higher intensity
- Short bursts of a few minute max
Example : Martial arts, high intensity interval training, strength training
What is the phosphagen energy system ?
- Uses creatine phosphate (made from proteins) as it’s fuel
- High intensity
- Very short duration
Examples : 100 m sprints, power lifting, some parts of basketball
What does “Body Weight” consist of ?
Body weight = Fat mass + Lean body weight
What does Body Mass Index consist of ?
Ratio of weight to height :
BMI = Weight in kg / Height in m^2
What are the BMI’s cut off ?
Underweight : < 18.5
Normal range : 18.5 - 24.9
Overweight : 25 - 29.9
Obesity : > 30
What does having a overall healthy weight mean ?
Healthy weight lowers health risk and increases overall health
What is the “downside” of BMI numbers?
Not always accurate, need to pay attention to what that BMI comprises (body composition)
Example : Big muscular man has the same BMI as an obese fat man
Where is Visceral fat located ?
It is located around the “stomach” organs
More dangerous then subcutaneous fat
Looks like an apple
Where is Subcutaneous fat located ?
It is located under the “stomach” skin and “buttock” skin
Not as dangerous as visceral fat
Looks like a pear
What are signs of an unhealthy diet plan ?
- Very low calorie intake
- Doesn’t include exercise
- Uses supplements, all-natural herbs
- Dependence on a company for food/supplements
- Promotes fast weight loss/gain
- Not long term but short term change
