Lecture 13: Nutrition & Physical Activity Flashcards
Physical Fitness
Body’s ability to respond/adapt to demands and stress of physical effort without becoming overly tired
FITT Principle
Frequency, Intensity, Type, Time
List the health-related fitness components
- Aerobic fitness
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
Sound Fitness Program
Meets personal goals
overloads
varied, consistant
all components of fitness
warm-up, cool-down
FITT principle
Principles of strength development
- Tension Principle
- Overload Principle
- Specificity of Training Principle
- Recovery Principle
What is the most neglected component of a fitness program
Flexibility
Dynamic & Static stretching
Dynamic: involves motion
Static: no motion
Fuel sources for anaerobic and aerobic metabolism
Anaerobic: Glucose
(liver glycogen/glucose, dietary carbohydrates)
Aerobic: Amino acids (dietary protein, body protein), Fatty acids (adipose tissue, triglycerides)
Muscle stores enough ATP for…
1-3 seconds of activity
Creatine phosphate (CP)
Fuel source after ATP is used for up to 10 seconds
Anaerobic glycolysis
Fuel source after CP & ATP are used
Instant energy
ATP-CP (Creatine phosphate)
Short-term energy
Anaerobic metabolism
Long-term energy
Aerobic metabolism
What does the body burn more of at rest?
Fatty acid
What does moderate-intensity activity burn?
Equal amount of fatty acid and glucose
What does high-intensity activity burn?
glucose
hyponatremia
low levels of sodium
energy deficiency
expenditure is higher than intake
micronutrients needed in higher amounts of athletes
Vit. B: energy metabolism (food - ATP)
Vit. D: increases calcium absorption
Calcium: growth, maintenance, repairs of bone tissue
Antioxidants: oxygen use increases, neutralizes free radicals
