chapter ten

Question 1

What does it mean to be physically fit?

Answer 1

“The ability to perform moderate to vigorous activity without undue fatigue”

Question 2

he appropriate way to begin an exercise program in order to be able to stick to it

Answer 2

• 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

Question 3

what are the physical activity guidelines for exercise?

Answer 3

150 min of moderate intensity aerobic exercise OR 75 min of vigorous intensity aerobic exercise AND muscle-strengthening activities for 2+days
weekly

Question 4

What is the fuel for muscle work and the various ways to obtain it?

Answer 4

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)

Question 5

Compare and Contrast anaerobic and aerobic glucose metabolism? In what types of activities do you use one over the other?

Answer 5

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

Question 6

when is ATP used?

Answer 6

at all times

Question 7

when is PCr (phosphocreatine) used and for what sort of activity?

Answer 7

at the beginning of all exercises and then in short bursts afterward; shotput, high jump, bench press

Question 8

when are anaerobic carbs used and for what sort of activity?

Answer 8

high intensity exercise (30sec-2min); 200yard sprint

Question 9

when are aerobic carbs used and for what sort of activity?

Answer 9

2min-3hr, higher intensity = greater use; basketball, swimming, jogging, power walking, soccer, tennis

Question 10

how is glucose stored? where?

Answer 10

stored as glycogen in liver and muscle. liver releases into bloodstream, muscle is selfish and uses it all for itself

Question 11

when does fat become the main fuel source?

Answer 11

after prolonged exercise, otherwise it requires more oxygen for aerobic breakdown than glucose

Question 12

when are anaerobic fats used and for what sort of activity?

Answer 12

exercise lasting more than a few minutes and greater amounts are used at lower exercise intensities; long distance running and cycling, 30min brisk walk

Question 13

when are aerobic proteins used and for what sort of activity?

Answer 13

low amount during al exercise, slightly more in endurance, especially when carb fuel deplete; long distance running

Question 14

What are desirable body fat percentages for male and female athletes?

Answer 14

• Desirable body fat for male athletes: 5%- 18%

* Desirable body fat for female athletes: 17%-28%

Question 15

what percentage of carbs do you need to consume?

Answer 15

60% of total kcal
5gm of carb/kg body weight
athletes ~7-10mg/kg

Question 16

what is carb loading?

Answer 16

used for events lasting 60-90 minutes to maximize glycogen stores; tapering exercise while increasing carb intake

Question 17

what isn’t carb loading?

Answer 17

eating large amounts of carbs the night before an event

Question 18

what percentage of fat do you need to consume?

Answer 18

~35% of total kcal rich in monounsaturated fats limiting saturated and trans fats

Question 19

what amount of protein do you need to consume?

Answer 19

.8-1.7/kg of body weight. needs are easily met by a normal diet, excess not necessarily beneficial

Question 20

How should an athlete replace water lost during activity?

Answer 20

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

Question 21

how does heat exhaustion differ from heat stroke?

Answer 21

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.

Question 22

why are sports drinks recommended?

Answer 22

they supply electrolytes that help maintain blood glucose level and blood volume. recommended for activity over 60min

Question 23

what’s the best way to prepare for and maintain performance through nutrition?

Answer 23

Light meal 2- 4 hours prior to event
• Consisting primarily of carbohydrate (top off glycogen stores)
• Low fat (

Question 24

what’s the best way to recover after an event through nutrition?

Answer 24

• 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

Question 25

When and why would a gel or bar be warranted during exercise?

Answer 25

• Provide additional fuel
• Should be taken with fluids
• Expensive source of nutrients
• Ideal bars for endurance athletes
toxicity possible with overuse