Fitness Flashcards
5 benefits of fitness
- restful sleep
- optimal body composition
- optimal bone density
- longer life / higher quality of life in later years
- strong circulation and lung function
to prevent diseases eg cardvascular, type 2 diabetes, depression
Components of fitness include
Cardiovascular endurance
Muscle endurance
Flexibility
Muscle strength
The overload principle
The overload principle is to increase, past point of comfort, frequency, intensity, duration
Hypertrophy
Muscle gain
Atrophy
Muscle loss
How is cardiorespiratory conditioning measured?
Cardiorespiratory conditioning is measured by maximum oxygen uptake (increased cardiac output, stroke volume, breathing efficiency, circulation, reduced resting pulse, reduced blood pressure)
Weight training is also known as
weight training = resistance training
\which nutrients need attention when exercising?
water, iron, sodium
What is ATP?
ATP is adenosine triphosphate, a high-energy compound that deliver energy instantaneously.
What is CP?
CP is creatine, also known as phosphocreatine, a high-energy compound in the muscles to provide energy aneorobilcally. CP donates a phosphate group to regenerate ADP to ATP
What does anaerobic mean?
No oxygen required
What is cori cycle?
The cori cycle is the recycling process that regenerates glucose from lactate. \this happens when the production of lactate exceed the muscle’s ability to use it.
Recommended protein intake for Australian adults is 0.8grams / kg / day. For athletes it is:
1.2 - 1.7 gr / kg / day
no difference
0.8 - 1.3 gr / kg / day
Recommended protein intake for Australian athletes is:
1.2 - 1.7 gr / kg / day