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PHYSICAL EDUCATION & HEALTH 1 > MODULE 3 > Flashcards

MODULE 3 Flashcards

1
Q

the physiological processes

A
  • building and repairing new tissues
  • muscle contraction
  • organ function
  • food absorption, etc.
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2
Q

the energy obtained from the food we intake is transferred to a high-energy molecule called _______________

A

adenosine triphosphate (ATP)

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3
Q

where the ATP can be stored in

A

muscles

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4
Q

stored in the body is limited and therefore needs to be replenished constantly

A

ATP

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5
Q

The ATP stored in the muscles can only supply energy for activities with _________________________ of work

A

approximately 2-3 seconds

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6
Q

replenish the stored ATP to sustain the demands of physical activities

A

the 3 energy systems

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7
Q

the 3 energy systems

A
  • ATP-CTP system
  • anaerobic glycolysis system
  • aerobic energy system
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8
Q

used by the ATP-CP system that is stored in muscles to resynthesize ATP, the main supplier of energy

A

creatine phosphate (CP)

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9
Q

also known as glucose

A

carbohydrates

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10
Q

since the ATP-CP system stored in the muscles are limited, this will then support the supply of energy

A

anaerobic glycolysis system

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11
Q

this system used carbohydrates (glucose) in the muscle to create energy

A

anaerobic glycolysis

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12
Q

after about _____________, the ____________________ that uses oxygen to create energy will help continue the activity

A

30 seconds
aerobic energy system

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13
Q

the 3 energy systems may dominate at different times depending on the ___________ and __________________ of the physical activity

A

length and intensity

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14
Q

during high power, short duration physical activities, the ATP-CP system is also known as the ___________________

A

phosphagen system

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15
Q

this is probably what your body used on your first run in the relay game

A

ATP-CP system

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16
Q

also known as glycolytic system that fuels moderate power, moderate duration physical activities

A

anerobic glycolysis system

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17
Q

uses muscle __________ as fuel that can be used for up to ___________ of maximum effort and exerting further effort up to __________________________

A

glycogen
30 seconds
50 seconds

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18
Q

also known as the oxidative system, the source of ATP for physical activities that last longer than 3 minutes

A

aerobic energy system

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19
Q

this system mainly uses carbohydrates and fats to create energy supply for bodily functions at rest and during low power, long duration activities

A

aerobic energy system

20
Q

draws energy from food nutrients

A

human body

21
Q

plays an important role in the function of the energy systems of the body

A

nutrition

22
Q

examples of physical activities in ATP-CP system

A

sprinting, throwing a ball, weightlifting

23
Q

examples of physical activities in anaerobic glycolysis system

A

swimming, cycling, badminton, tennis, football

24
Q

examples of physical activities in aerobic energy system

A

8-hour shift, 3-mile walk

25
Q

3 major macronutrients

A
  • carbohydrates
  • fat
  • protein
26
Q

utilized to fuel moderate to high intensity physical activities

A

carbohydrates

27
Q

used to fuel low power, long duration physical activities

A

fat

28
Q

used for body tissue repair and maintenance

A

protein

29
Q

examples of foods in carbohydrates

A
  • sweet potatoes
  • whole wheat bread
  • beans and legumes
  • apple/banana
  • fruit juice
  • chocolate milk
  • energy bar w/ carbohydrates
  • electrolyte-enhanced beverages or sports drinks
30
Q

examples of foods in fat

A
  • eggs
  • avocadoes
  • fatty fish
  • nuts/nut butter
  • healthy oils
31
Q

examples of foods in protein

A
  • lean meat
  • eggs
  • nuts
  • seeds
32
Q

also essential in optimizing one’s physical activity performance

A

hydration

33
Q

says that acting on the feeling of thirst as a reminder to drink can lead to performance impairment

A

Stavros Kavouras (2018) of the Hydration Science Lab

34
Q

brain chemicals

A
  • endorphins
  • dopamine
  • serotonin
35
Q

relieve stress

A

endorphins

36
Q

can make you feel good

A

dopamine

37
Q

helps reverse the effects of depression such as loss of appetite and disturbed sleeping cycles

A

serotonin

38
Q

requires enough sleeping hours

A

optimal health

39
Q

are closely related to each other

A

sleep and stress

40
Q

can affect the quality of sleep

A

stress

41
Q

can affect the mood and lower tolerance to stressors

A

insufficient sleep

42
Q

based on the survey they conducted, individuals who have quality sleep report lower stress levels than those who lack enough rest

A

American Psychological Association (2013)

43
Q

the recommended number of sleeping hours

A

6-7 hours, 8 if possible

44
Q

a low-lighted/dark, cool, quiet room can add to a quality rest

A

good sleeping environment

45
Q

also linked to feelings of tiredness, loneliness, and depression

A

food choices

46
Q

healthier food choices that can help regulate mood and lower the risk of depression

A
  • bananas
  • oats
  • berries
  • nuts and seeds
  • beans
  • fatty fish
  • dark chocolate
47
Q

the healthy trinity, foundations for optimum health

A

exercise, nutrition, sleep

PHYSICAL EDUCATION & HEALTH 1 (3 decks)

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