Chapter 9: Physical Performance Flashcards
What are the types of physical fitness required?
cardiorespiratory, muscular strength, muscular endurance, body composition, felxibility
what is endurance activity?
activity for the heart, lungs, and circulatory system
what is flexibility activity?
Reaching, bending, stretching activities
what is strength activity?
Activities against resistance to strengthen muscles and bones and improve posture
What are quick source of ATP?
Cellular ATP used in 1 sec and creatine used up for 10 sec
what do the muscles in liver and muscles do to atp?
break down atp
what is the lactic acid energy system, does it require energy?
used during short physical events requiring power and speed. does not need oxygen. it is the breakdown of glucose to lactate
What happens when there is a rise in acidity during anaerobic activities?
impairs glucose breakdown and calcium bonding causing muscle fatigue. muscles cannot contract without calcium
what is the oxygen energy system, what does it breakdown?
breakdown of carbohydrate and fat for energy
does the oxygen system require more energy, what does it rely on for fuel?
requires oxygen as it uses it more, and relies on fat for fuel energy
what does endurance training help with ?
helps reduce reliance on anaerobic systems. it helps increase numbers of mitochondira and improves body ability to deliver oxygen to them.
reduces fatique
What are slow- twitch fibers? are they aerobic or anaerobic? example of activity
Slow twitch fibers are aerobic pathways requiring oxygen. An example is running a mile, enduring an activity for a while
What are fast- twitch fibers? are they aerobic or anaerobic? example of activity
They are aerobic pathways, best for explosive moments like a sudden sprint
What should you eat 1-3 hours before exercise?and what should you avoid eating ??
Some carbs and little easy protein. eating too much protein and sat fat can interfere with muscle oxygen
what should you do during high intensity workouts?
small snacks and sips of water every hour
whats is conditioning used for ?
in athletes, body adaption to activity
How much sweat dissipitates while activity?
more than 80%
What is Vitamin B for and how to get it from?
energy metabolism, and through grains, fruit and vegetable
what does calcium help with?
Bones and muscle . low fat products and calcium rich products
what is Iron needed for? who affects more? where to get it from?
needed for oxygen delivery and energy production. Athlets have high loss. red meat, vegetable and enriched grains
what does vitamin d help with and who it affects?
bone health, common in athletes who train indoors at hgh altitude
