EXAM 4 Flashcards
(107 cards)
Prior to 1990, supplements consisted of…
Vitamins, minerals, and other essential nutrients
In 1990 ___ and ___ were added to the definition of supplements
Herbs and Botanicals
In 1994, the passage of dietary supplement health and education act:
Expanded the formal definition of a supplement, modified the FDAs role in supplement regulation
FDA
Regulates dietary supplements different that conventional food and drug
Monitoring accuracy of advertising and labeling of supplements is responsibility of:
The federal trade commission
Who takes supplements?
50% of United States population have taken at least one supplement in previous month
-Vitamins and minerals are most common type used`
Supplements use most prevalent in:
-Women
-Adults 60 and older
-Caucasians
-Those with higher education level
-Athletes
-College students
Potential downsides to taking a supplement:
Quality may be poor
To ensure quality look for approval seals from:
-US Pharmacopeia
-Consumerlab.com
-NSF international
Dietary supplements that may have beneficial effects:
-Omega 3 fatty acids and fish oil
-Glucosamine Chondroitin
-Protein and amino acid supplements
Supplements for performance:
Creatine and Caffeine
Benefits of Exercise
-Helps reduce risk of chronic disease
Increased HDL, decreased RHR, decreased bp
-Helps with stress management, quality of sleep, weight management, maintenance of muscle mass
Exercise assists with weight management by:
Regulating hunger
Muscle mass maintenance requires more calories than fat
Components of fitness:
-Cardiovascular endurance
-Muscle strength
-muscular endurance
-flexibility
Calculating heart rate range***
Moderate intensity
(220- age ) x 0.55 and (220- age) x 0.7
High Intensity
(220-age)x 0.7 and (220 - age) x0.85
Benefits of strength training
Build muscle mass
Control weight
Build and maintain bone mass
Prevent injury
Improving daily function
Prevent chronic disease
Stretching
prevent: soreness, injury
three systems or pathways for converting carbohydrates fats and proteins into useful energy:
1.)The immediate energy system
2.)Anaerobic metabolism
3.)Aerobic metabolism
At any given time, your cells always have roughly _____ times the amount of oxygen that they need
4
ATP Creatine phosphate (ATP-CP) system
-Uses ATP stored in muscle
-Used during first 10 seconds of exercise
-Anaerobic
Used during the first 10 seconds of exercise
Glycolysis: Anaerobic Metabolism
-Used during first 2-3 minutes of activity
-Used during first 2-3 minutes of activity***
The Cori Cycle
Aerobic Metabolism
-Two minutes to several hours
- Carbohydrate, fat, and amino acids are continuously oxidized to provide atp
During rest, body delivers most ATP from oxidation of:
fatty acids and glucose