Lecture 14 - Physical Activity Flashcards
What is the difinition of Physical fitness?
State of being that is created by the interaction between nutrition and physical activity
What does physical fitness include ?
Cardiorespiratory fitness
Musculoskeletal fitness
Flexibility
Body comp
What is a good exercise for cardio fitness?
Aerobic activities like walking, running swimming
What is a good exercise for musculoskeletal fitness?
Resistance training: weightlifting
- Muscular strength: heavy and few reps
- Muscular: lighter weight more reps
What is a good exercise for flexibility?
Stretching- yoga
What is a good exercise for body comp?
Aerobic: resistance training
Definition physical activity?
any muscle movement that increases energy expenditure above the basal metabolic rate
What is leisure time physical activity?
Any activity unrelated to a persons occupation
-hiking walking biking
What some of the benefits of physical activity?
Restful sleep Nutritional health Optimal body comp+weight Optimal bone density Resistance to colds and other infectious disease Strong circulation and lung function Low risk of chronic disease Reduced risk of gall bladder disease Low incidence and severity of anxiety and depression Strong self image Long life and high quality of like
What kind of activity do we need for health benefits?
Need higher intensity
What are the current CSEP physical activity requirements?
150mins moderate-vigorous aerobic activity/week
How do you develop fitness?
Conditioning achieved by training and overloading principal
-variation, switch it up, go just beyond your limit
What is the overload principal?
F-frequency of physical activity
I-intensity may be based on max heart rate
T-time of activity whether the total activity time is an accumulation of activities or completed all at once
What is a sound fitness program?
Fitness program that includes a warm ip and a cool down
- stretching
- prevent injuries
- reduce muscle soreness
- 5-10mins
What is the body response to physical activity?
Increase lean tissue and decrease physical activity
What is it called when you do and do not work your muscles?
Hypertrophy: working muscles to increase strength and size
Atrophy: not working muscles resulting in a decrease in strength and size
What are 2 things you should do when starting an exercise program safely?
Constantly be active
Seek medical advice
What is cardiorespiratory endurance?
The ability of the heart lungs and blood to sustain a given demand over time
- enhances O2 delivery and
- aerobic
What is cardiorespiratory conditioning and what does it involve?
- Increasing cardiac output
- Increase blood volume/beat
- Decrease resting pulse
- Increase breathing efficiency
- Improve circulation
- Decrease blood pressure
What is resistance training?
builds muscle mass and develops and maintains
- strength
- power
- endurance
- posture
- physical mobility
What are markers for older adult physical ability?
Leg strength and walking ability
How much ATP are we able to store in the body?
Not a lot, only about 1-3 seconds worth
-small amounts in the muscle
How is the energy released from ATP?
anaerobically
How much CP do we have in our body?
10-13seconds worth
How do we store phosphate for ATP?
With creatine to form Creatine phosphate (CP)
How does CP add P to ADP?
anaerobically
What happens when we run out of CO and ATP as an energy source?
We start using glucose aerobically and anaerobically
What is the relationship between lactic acid and glucose?
Lactic acid accumulated in the muscles and put back into the blood stream as pyruvate where the liver takes it up and combines 2 pyruvate = glucose and put the glucose back into the blood
What are the end products of glucose breakdown if O2 is and is not present?
Aerobic: glucose breaks down to 2 pyruvate and goes through to make ATP
Anaerobic: glucose breaks down to 2 pyruvate and forms lactic acid (not as much ATP formed here)
Can fats be used as fuel for physical activity?
Triglycerides can be metabolized to generate ATP aerobically
-during lower intensity and long duration
What fuel is used for high intensity activities?
Carbs
What happens to fat as a fuel source as you continue to condition yourself?
You get better at using fat as fuel and will start to conserve the glucose stores
-will burn less % fat at lower intensity workouts that you’ve conditioned for
What is our glucose availability dependent on?
Glycogen stores
Duration and intensity of activity
When and what happens when you’re glucose is depleted?
Depletion takes 2+hours of strenuous activity
-result is putting a halt to the nervous system
What happens to glycogen stores after physical activity?
The body is really good and efficient it storing glycogen and will store a little more each time
How do you avoid glucose exhaustion?
- eat high carb diet
- Ingest glucose during activity
- Eat carb rich foods after activity
- Train muscles to store as much glycogen as possible
Where do we get glucose during activity?
From food and drinks
- <1hr activity have enough glycogen in storage
- > 1hr activity need to replace glucose (30-60g/hr)= 0.5-1L of 4-8% sport drink
What should we do to increase glycogen stores after activity?
Within 2hr of activity, Eat high glycemic foods so glucose goes into the blood quicker and can contribute to increased glycogen stores
What is carb loading?
Altering exercise duration and carb intake to max amount of muscle glycogen
-good for marathoners, long distance swimmers and cross country skiers
How does carb loading work?
Start with increase intensity and low carb to deplete glycogen stores.
Then increase carb intake and decrease activity intensity
Can fat be absorbed during physical activity?
No, so consuming fat during won’t increase energy
What are body fat stores important for?
- Long and less intense exercise
- Epinepherine signals fat cells to release fatty acids
What are the factors affecting fat use during activity?
Duration
Intensity
Training
Is protein used as a fuel source during activity?
No, synthesis is suppressed
-have enhanced synthesis post activity. Increases DNA/RNA signals to build and repair more protein
Do you make new muscle during physical activity?
No
Do supplements enhance performance?
Not in well nourished people
Are supplements the same thing as food?
No, especially for protein. Supplements should not replace dietary protein unless necessary
if we are burning more energy why should we have more vitamin E?
Burning more energy increases pro-oxidants and therefore requires more antioxidants. Vitamin E helps with that
Why is sports anemia different than anemia?
Sports anemia isn’t a true anemia because it doesn’t affect the Fe carrying capacity
-Body will correct this
Why is it important to have B vitamins for physical activity?
B vitamins help with energy metabolism
Why is it important to stay hydrated before during and after activity?
We lose lots of water through sweat and breathing (also electrolytes)
-dehydration reduces muscle performance
What is hyperthermia?
Increased body temp with decreased fluids
-not able to lose enough water to cool down
What is hypothermia?
low body temp
-during activity blood is sent to the essential organs and not to extremities. Once activity stops, cold blood flows back into the body
What can help prevent hyponatremia?
Sports drinks
Why are sports drinks good?
Benedfit is better hydration status
- good source of carbs and electrolytes as well
- better tasting to will drink more
What are ergogenic aids?
Promises of enhanced athletic performance make these aids popular
