Exam 4 Fitness, Physical Performance and Ergogenic Acids Flashcards
Components of fitness
Cardiorespiratory endurance, muscle strength and endurance, flexibility and the proportion of your body that is lean tissue VS fat
Identify metabolic changes in muscles and the cardiovascular system with increased conditioning
Muscles: enhances your ability to continue repetitive muscle activity
Cardiovascular system: strengths heart muscles and increases the amount of blood pumped with each heartbeat. This decreases resting heart rate. Also increases the ability of your muscles to use oxygen and to produce ATP.
What is VO2 Max and how is it used to assess fitness
Yours body’s maximum ability to generate ATP using aerobic metabolism. The greater your VO2 the more intense activity you can perform before lack of oxygen effects your performance
Can you be fit with a BMI above 25
Yes because a high BMI can be caused by a large amount of muscle
What are the Dietary Guidelines for Physical Activity
At least 150 minutes of moderate activity or 75 minutes of vigorous-intensity aerobic activity each week or an equivalent combination of both
What level of physical activity is needed to reduce one’s risk for chronic diseases, such as heart disease
about 150 minutes a week
What level of physical activity is recommended to avoid unhealthy weight gain with age
300 minutes a week
ATP-creatine phosphate
a compound that is stored in the muscles and can be quickly converted to ADP( short term)
anaerobic energy creation
muscle glycogen and blood glucose break down into glucose that can be used for anaerobic and aerobic creation
Aerobic energy creation
amino acids from protein and fatty acids in adipose tissue and triglycerides in muscle
0-3 second activity
High ATP and low ana and aerobic
10-12 sec activity
high ATP and low ana and aerobic
4-6 mins
low ATP and high ana and aerobic
Can glucose and fat be used in anaerobic energy creation
glucose yes but fat no
Can glucose and fat be used in aerobic energy creation
yes
Identify factors influencing total amount of energy and distribution of the different types of fuel used during activity
Depends on intensity, duration and frequency of the activity and the weight of the exerciser
If I eat more carbohydrates, my body will increase the percent of carbohydrates burned for energy
false
Dehydration of greater than ___ of body weight has been shown to reduce aerobic exercise performance
1-2%
Identify factors influencing the amount and type of fluid needed
Events that are less than 1 hour, water is the only fluid needed.
More than 1 hour sports drinks or other beverages containing a small amount of carbohydrates and electrolytes
What benefits can sports drinks provide
Carbs in drink is source of glucose for the muscle. sodium helps prevent hyponatremia and enhances intestinal absorption of water and glucose and stimulates thirst
What are dietary recommendations for carbohydrate and protein intakes for body builders versus endurance
Body builder: 5g carbs, 1.2-1.7 g protein
Endurance athlete: 10g carbs, 1.2-1.4 g protein
If protein is not a significant source of energy during exercise, why do endurance athletes have a higher need for it
To meet the carbohydrate need while they’re running or doing that exercise
ergogenic
Intended to enhance physical performance, stamina or recovery. An overall healthy diet, sports drinks
Carbohydrate loading
Speeds removal of lactate from cells, improved performance strenuous activity (2-10 mins). Consume 200-300 mg bicarbonate/kg body weight in 1L of water, 1-2 hours before exercise
What, if any, advantages do sports drinks, such as Gatorade, provide over water or soft drinks
Can supply energy and ensure hydration durning an athletic event
Creatine
A compound that is found naturally in muscle. Useful for intermittent high-intensity exercise. It enhances adaptions to training
What type, if any, athletes might benefit from taking baking soda? Why
The short duration athletes, anaerobic, trying to neutralize lactic acid
Vitamin and mineral supplements enhance athletic performance and supply a boost of energy
false
