Exercise is Medicine Flashcards
what percentage of Canadians are NOT meeting physical activity recommendations?
80%
Activity for at least 150 minutes/week reduces risk of:
- Obesity
- Heart disease
- Stroke
- High blood pressure
- Type 2 diabetes
- Osteoporosis
- Certain types of cancer
ATP generation can be what two things?
Anaerobic (does not require oxygen)
Aerobic (requires oxygen)
what is the fuel in anaerobic metabolism?
glucose
why is anaerobic metabolism less efficient?
Less ATP produced
can red blood cells utilize anaerobic or aerobic metabolism?
anaerobic
what is the fuel for aerobic metabolism?
Glucose/Fatty Acids –> Acetyl-CoA
is anaerobic metabolism fast or slow?
fast
is aerobic metabolism fast or slow?
slow
why is aerobic metabolism more efficient?
more ATP produced
do almost all body cells use anaerobic or aerobic metabolism?
aerobic
what energy demands will dictate the method of ATP generation?
Length of activity
Intensity of activity
Level of training (Aerobic Capacity)
- How fast you can get oxygen to your cells
- How fast can your mitochondria can produce energy
ATP generation effects which of the macronutrients are used to fuel the exercise. t or f
t
at what point does ATP become present in the cell?
in the first 10 seconds
at what point does creatine an phosphate enter the cell?
in the first 10-30 seconds
at what point does anaerobic metabolism occur in the cell?
in the first 30-120 seconds
when does aerobic metabolism occur in the cell?
in the first 2 mins or more
what is carb loading?
- Decreasing exercise and increasing carbohydrate intake prior to exercise to maximize glycogen stores
- Complex carbohydrates
glycogen stores last how long during exercise?
1 hour
what is recommended if exercise/activity exceeds 1 hour?
fueling during exercise is recommended to add carbohydrates to blood
what sources are involved in carb fuelling?
simple sugars, pure glucose
Heart gets larger and pumps more blood =
more O2 delivered
Increase in blood volume and number of red blood cells =
more O2 delivered
Increased number and size of mitochondria in muscle cells =
better O2 utilization
Increase in number of capillaries in muscle tissue =
deliver O2 more efficiently
what is the overload principle?
- The body adapts to stress
- Increasing difficulty, continuingly forces the body to keep adapting
how does sweat occur?
Heat is dissipated as sweat as part of a heat exchange with the air
more heat = more sweat
what is sweat made up of?
Sweat is 99% water and 1% sodium and chloride
Lost water = decreased ____________
blood volume and pressure
Lost electrolytes = lost electrolyte balance =
hyponatremia
