chapter ten Flashcards
What does it mean to be physically fit?
“The ability to perform moderate to vigorous activity without undue fatigue”
he appropriate way to begin an exercise program in order to be able to stick to it
- Start out slowly
- Vary your workout—Make it fun
- Include others—Keep accountable
- Set attainable goals
- Set aside specific time
- Reward yourself
- Focus on long-term and not on occasional setbacks
what are the physical activity guidelines for exercise?
150 min of moderate intensity aerobic exercise OR 75 min of vigorous intensity aerobic exercise AND muscle-strengthening activities for 2+days
weekly
What is the fuel for muscle work and the various ways to obtain it?
ATP–adenosine tri-phosphate
• Chemicalenergy
– Used by cells for muscle contractions
– Created from breakdown of food for energy – ADP + energy from food + Pi –>ATP
PCr + ADP –> Cr + ATP (replen ATP)
Compare and Contrast anaerobic and aerobic glucose metabolism? In what types of activities do you use one over the other?
anaerobic: limited O2, intense physical activity
2 ATP/glucose and replenishes ATP quickly but unsustainably
lactate buildup
aerobic: plenty O2 availability, low to moderate intensity, 28-30 ATP/glucose but replenishes slowly
when is ATP used?
at all times
when is PCr (phosphocreatine) used and for what sort of activity?
at the beginning of all exercises and then in short bursts afterward; shotput, high jump, bench press
when are anaerobic carbs used and for what sort of activity?
high intensity exercise (30sec-2min); 200yard sprint
when are aerobic carbs used and for what sort of activity?
2min-3hr, higher intensity = greater use; basketball, swimming, jogging, power walking, soccer, tennis
how is glucose stored? where?
stored as glycogen in liver and muscle. liver releases into bloodstream, muscle is selfish and uses it all for itself
when does fat become the main fuel source?
after prolonged exercise, otherwise it requires more oxygen for aerobic breakdown than glucose
when are anaerobic fats used and for what sort of activity?
exercise lasting more than a few minutes and greater amounts are used at lower exercise intensities; long distance running and cycling, 30min brisk walk
when are aerobic proteins used and for what sort of activity?
low amount during al exercise, slightly more in endurance, especially when carb fuel deplete; long distance running
What are desirable body fat percentages for male and female athletes?
- Desirable body fat for male athletes: 5%- 18%
* Desirable body fat for female athletes: 17%-28%
what percentage of carbs do you need to consume?
60% of total kcal
5gm of carb/kg body weight
athletes ~7-10mg/kg
what is carb loading?
used for events lasting 60-90 minutes to maximize glycogen stores; tapering exercise while increasing carb intake
what isn’t carb loading?
eating large amounts of carbs the night before an event
what percentage of fat do you need to consume?
~35% of total kcal rich in monounsaturated fats limiting saturated and trans fats
what amount of protein do you need to consume?
.8-1.7/kg of body weight. needs are easily met by a normal diet, excess not necessarily beneficial
How should an athlete replace water lost during activity?
for every 1lb lost, replace 2-3 cups of fluid; maintenance: check urine color, drink fluid freely 24hrs before event, drink 5-7ml/kg body weight 4 hours before exercise, 1-4 cups per hour for 30 min exercise, 2-3 cups 4-6 hours after exercise
how does heat exhaustion differ from heat stroke?
depletion of blood volume due to fluid loss, profuse sweating, headache, dizziness, nausea, weakness, visual disturbances. heat cramps may accompany. heat stroke comes from a high blood flow to working muscles; internal body temperature rises, you stop sweating. may be followed by nausea, confusion, seizures, and coma.
why are sports drinks recommended?
they supply electrolytes that help maintain blood glucose level and blood volume. recommended for activity over 60min
what’s the best way to prepare for and maintain performance through nutrition?
Light meal 2- 4 hours prior to event
• Consisting primarily of carbohydrate (top off glycogen stores)
• Low fat (
what’s the best way to recover after an event through nutrition?
• Carbohydrate-rich meal within 30 min after endurance event
– Glycogen synthesis is the greatest
• Repeat meal every 2 hours for the next 4- 6 hours
• Choose high glycemic index foods
• Aim for 3:1 carbohydrate-to-protein
• Fluid and electrolyte replacement
When and why would a gel or bar be warranted during exercise?
• Provide additional fuel • Should be taken with fluids • Expensive source of nutrients • Ideal bars for endurance athletes toxicity possible with overuse
