Nutrition and Fitness Flashcards
1
Q
benefits of physical activity
A
- reduce blood pressure
- increases cardiovascular function
- improves blood lipid profile
- aids in weight loss/weight control
- increases muscle mass and strength
- improves GI tract peristalsis
- improves sleep if activity is done in the morning or afternoon
- slows aging process
- reduces risk of colon cancer, prostate cancer, and likely breast cancer
- improves immune function
- increases flexibility and balance
- reduces stress and improves self image
- improves blood glucose regulation
- strengths bones and joints
2
Q
physical fitness
A
good health or physical condition, primarily the result of exercise and proper nutrition
3
Q
physical fitness has 5 basic components
A
cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, body composition
4
Q
cardiorespiratory endurance
A
- the ability to sustain cardiorespiratory exercise for extended time
- cardiovascular and respiratory systems must provide enough oxygen and energy to muscles
5
Q
examples of cardiorespiratory endurance exercises
A
running, biking, rowing, and swimming
6
Q
muscle strength
A
the ability to produce force for brief time
7
Q
muscle endurance
A
the ability to exert force for a long period of time without fatigue
8
Q
flexibility
A
- range of motion around a joint
- improved with stretching
9
Q
body composition
A
- proportion of muscle, fat, and other body tissues that make up body weight
- BMI doesn’t tell us body composition, only height and weight
10
Q
muscle strength and muscle endurance is best achieved with what type of training
A
strength training
11
Q
physical fitness provides numerous benefits
A
- helps achieve and maintain health body weight
- reduces risk for CVD, type 2 diabetes, and some types of cancers
- improves body composition, bone health, and immune function
- improves overall health, such as more restful sleep and stress reduction
12
Q
what ratio of adults in the US meet the recommendations for aerobic and muscle strengthening physical activity
A
only 1 in 4
13
Q
what percentage of the population in the US do not meet the recommendations for aerobic and muscle strengthening physical activity
A
75% of the population
14
Q
cardiorespiratory exercise can improve
A
cardiorespiratory endurance and body composition
15
Q
continuous activities that use large muscle groups
A
- primarily aerobic because it uses oxygen
- heart rate and stroke volume increased to maximize blood flow delivery to muscles
- reduces stress and risk of heart disease
- helps maintain healthy weight and improves body comp
16
Q
examples of aerobic exercises
A
stair climbing and brisk walking
17
Q
strength training can improve
A
muscle strength, muscle endurance, and body composition
18
Q
important reminders during exercise
A
- important to rest between sets of an exercise and between workouts to prevent muscle strains and injury
- stretching can improve flexibility
19
Q
the FITT principle
A
frequency, intensity, time, type
(can be used to make a fitness plan)
20
Q
rate of perceived exertion (RPE)
A
a self assessment that measures intensity of cardiorespiratory exercise
21
Q
target heart rate
A
shows exercise intensity through heart rate (percentage of maximum)
22
Q
repetition maximum (RM)
A
intensity of strength training
23
Q
physical activity guidelines
A
- 60 minutes/week of moderate intensity activity for some health benefits
- 150 minutes/week for substantial benefits and reduced risk of chronic disease
24
Q
60-90 minutes daily of exercise to
A
lose weight effectively
25
running 60 minutes
burn about 600 calories
26
frequency
number of times the activity is performed weekly
27
daily aerobic activity is recommended
- if performed 3-5 times a week, can achieve cardiovascular fitness
- to meet weight loss goals, frequency should be 5-6 times per week
28
resistance training and flexibility exercises should be performed
2-3 times per week
29
intensity broken into 3 categories
low intensity, moderate intensity, high intensity
30
low intensity
mild increased heart rate
31
moderate intensity
- increased breathing, sweating, and heart rate
- can still hold a conversation
32
high intensity
- significantly increased breathing, sweating, and heart rate
- difficult to hold a conversation
33
heart rate can be used to define intensity
220 - age in years = maximum heart rate
34
the target zone
the range of 60-90% of maximum heart rate
35
rating of perceived exertion (RPE) scale
used to determine intensity (numbers correspond to a subjective feeling of exertion)
36
actual exertion varies with
different fitness levels
37
another tool to measure intensity
the talk test
38
time
amount of time spent in an exercise session
39
exercise sessions should last at least
30 minutes (no including warm up and cool down)
40
exercise should be continuous, however, research has shown that 10 minute bouts 3 times a day can lower risk of
- CVD
- cancer
- diabetes
41
the progressive overload principle can help improve fitness over time
- the body adapts to physical activities, producing fitness plateau
- modify 1 or more FITT principles to increase exercise and improve fitness
42
energy sources for muscle use
cells cannot directly use energy released from macronutrients
43
to utilize the chemical energy in foods, cells must convert energy in foods to
ATP
44
ATP
immediately usable energy
45
process of ATP
when 1 phosphate group of ATP is cleaved off, energy is released for cell functions, including muscle contractions
46
resting muscle contains
small amounts of ATP
47
ATP can keep muscle working for
1-3 seconds
48
to produce more ATP the body uses
phosphocreatine (PCr)
49
PCr
initial resupply of muscle ATP
50
have higher concentration of PCr at
rest
51
PCr is made from
ATP and creatine (Cr)
52
process of reforming ATP from PCr
when ADP accumulates, an enzyme transfers inorganic phosphate from PCr to ADP, reforming ATP
53
PCr can maintain muscle contractions for
10 seconds - 1 minute
54
how long PCr can maintain muscle contractions for is dependent on
the intensity
55
how long does PCr last for all out effort
about 15-30 seconds
56
PCr + ADP -->
ATP + Cr
57
PCr can be activated instantly and can replenish ATP quickly enough for fast and powerful actions, however
it can not be sustained for more than a few minutes
58
muscle at rest
PCr concentration is about 5 times greater than ATP concentration
59
active muscle
- PCr concentration falls as much of it is used to restore ATP concentration from the ADP that builds up
- the PCr concentration doesn't fall to 0 because some resynthesis occurs even in active muscles
60
long duration, low intensity exercise
need much higher percentage of fat
61
short duration, high intensity exercise
need much higher percentage of carbs
62
energy during the first few minutes of physical activity is provided by
anaerobic energy production (no oxygen)
63
anaerobic energy production is from the breakdown of
ATP and PCr (limited amount stored in cells)
64
as exercise continues
oxygen intake and aerobic energy production increase
65
during aerobic metabolism
carbohydrate (glucose) and fatty acids are broken down to yield ATP energy
66
carbohydrate is the primary energy source during
high intensity exercise
67
carbohydrate from blood glucose and stored glycogen in muscle and liver lasts
about 2 hours of exercise
68
well trained muscles store what percent more glycogen than untrained muscles
20-50% more
69
liver glycogen maintains
normal blood glucose
70
lactic acid is produced at
high exercise intensities and shuttled to other tissues
71
lactic acid is used for energy during
low intensity exercise
72
glucose and glycogen use increases as
intensity increases
73
during and/or after activity eat
- things that absorb quickly
- simple carbohydrates
- bananas
- bagels
- corn flakes
74
2 hours before exercise eat
- things that enter the blood more for sustained energy
- whole grains
- brown rice
- oatmeal
- pasta
- corn
75
60-90 minutes of moderate intensity exercise requires how many carbs
5-7 g of carbs
76
1-3 hours of moderate to high intensity exercise requires how many carbs
7-12 g of carbs
77
4-6+ hours of extreme endurance exercise requires how many carbs
10-13 g of carbs
78
fat is the primary energy source during
low intensity exercise
79
two forms of fat for energy
fatty acids (from triglycerides) in adipose tissue and in muscle tissue
80
converting fatty acids into energy is
slow and requires more oxygen compared to carbs
81
fat needs for exercise
- 20-35% of kcals should come from fat
- consume unsaturated fats and limit saturated fat to < or equal to 10% of total
82
too little fat has nutritional risks
<20%
83
fat burning zone
65-73% of maximum heart rate
84
"cardio" zone
>73% of maximum heart rate
85
not necessary to stay in fat burning zone to lose weight
- need to burn calories to produce overall calorie deficit
- high intensity exercise burns calories more quickly but lower intensity workouts can least longer and achieve more
86
protein is primarily needed to
build and repair muscle
87
muscle damage results from
exercise, especially in weight or strength training
88
amino acids are needed to
promote muscle growth and recovery
89
body can use protein for energy but prefers
carbs and fats as main energy source
90
amino acids are converted to what in the liver
glucose
91
endurance athletes need how much protein
1.2-1.4 g of protein/kg body weight
92
resistance and strength activities need how much protein
1.2-1.7 g/kg body weight
93
pre exercise meal should have how many carbs and should be eaten how many hours before exercise
1-4.5 g carbs/kg body weight eaten 1-4 hours before exercise
94
carbs 15-30 minutes before exercise gives
muscles immediate energy, spares glycogen stores, and helps reduce muscle damage
95
consuming protein before exercise as well as during exercise increases
muscle glycogen synthesis and protein synthesis after exercise is over
96
high fat foods should be avoided before exercise
- take longer to digest
- may cause stomach discomfort
- can cause sluggishness
97
for exercise > 1 hour, begin carb intake
shortly after start and every 15-20 minutes
98
for exercise > 1 hour, how many carbs should be consumed during exercise
30-60 g carb/hour to avoid fatigue
99
best choices of carbs to eat during exercise
glucose, sucrose, and maltodextrin are the best choices for quick absorption
100
what carb should be avoided during exercise
fructose because it can cause GI problems
101
consuming both carb and protein during exercise is best for
muscle maintenance and growth
102
the best post exercise meal is consumed
quickly and contains both carb and protein
103
carb/protein ratio after exercise
3:1 to promote muscle glycogen and protein synthesis and faster recovery time
104
preferred protein choice after exercise
whey protein (found in milk) since it is absorbed rapidly and contains all essential amino acids needed
105
when consuming a small snack or liquid supplement after exercise
should have a high carb, moderate protein, and low fat meal within 2 hours
106
fluid and electrolyte balance and body temperature are affected by
exercise
107
water is lost through
sweat and exhalation
108
sodium and chloride, and to a lesser extent potassium are
electrolytes lost in sweat
109
electrolyte imbalance can cause
- head cramps
- nausea
- lowered blood pressure
- edema
110
evaporation of sweat helps
cool the body
111
hot, humid weather reduces evaporation and increases body heat leading to
increased risk of heat exhaustion and heat stroke
112
hydration recommendations 4 hours before exercise
16-20 fl oz (2-2 1/2 cups)
113
hydration recommendations 10-15 minutes before exercise
8-12 fl oz (1-1 1/2 cups)
114
hydration recommendations at 15-20 minute intervals when exercising less than 60 minutes
3-8 fl oz (3/8-1 cup)
115
hydration recommendations at 15-20 minute intervals when exercising more than 60 minutes
3-8 fl oz (3/8-1 cup) of sports beverage (5-8% carb with electrolytes)
116
hydration recommendations after exercise for every pound of body weight lost
20-24 fl oz (2 1/2-3 cups)
117
sports drinks contain
6-8% carb and sodium and potassium
118
sports drinks are beneficial in
long endurance events
119
for events <60 minutes
water is sufficient to replace fluids and post exercise foods will replace electrolytes
120
sports drinks should be avoided as a daily beverage
- damage tooth enamel
- provide unwanted calories
121
drinks not recommended during physical activity
- fruit juice (too high in carb concentration)
- carbonated drinks (bloating)
- alcohol and caffeine (diuretics and can cause unwanted side effects)
122
thirst is not a good indicator of
fluid needs
123
acute dehydration
- when not adequately hydrated over a short period of time
- seen more during sports
124
chronic dehydration
- when not adequately hydrated over an extended period of time
- seen more with the elderly population
125
chronic dehydration can cause
- fatigue
- muscle soreness
- poor recovery from workout
- headache
- nausea
- dark urine
126
hyponatremia
low sodium blood levels due to consuming too much water without electrolytes
127
dietary supplements are not strictly regulated by the FDA
- manufacturers are not required to prove safety or efficacy of supplement claims
- things are not monitored until there is an issue but issues need to be reported first
- look for 3rd party tested for a better supplement choice
128
want dietary supplements to follow
GMPs (good manufacturing practices)
129
creatine
- research data mixed on enhancement of performance
- improves high intensity, short duration activities (like weight training) that rely on anaerobic metabolism
130
caffeine enhances athletic performance, mostly during endurance events
- stimulates the CNS, breakdown of muscle glycogen, and may increase fatty acid availability
- considered a banned substance by some athletic associations
131
sports bars, shakes, and meal replacers
- the main energy source in most sports bars and shakes is carbs, with protein and fat contributing smaller amounts of energy
- convenient alternative, but more expensive than whole foods
- often include vitamins and minerals, which may be unneeded
132
major storage of ATP
all tissues
133
when is ATP used
all the time
134
ATP is used with what activites
sprinting (0-3 seconds)
135
major storage of PCr
all tissues
136
when is PCr used
short bursts
137
what activities is PCr used with
shot put, high jump, bench press
138
major storage of carbohydrate (anaerobic)
muscles
139
when is carbohydrate (anaerobic) used
high intensity exercise lasting 30 seconds to 2 minutes
140
what activity is carbohydrate (anaerobic) used for
200-meter sprint
141
major storage of carbohydrate (aerobic)
muscle and liver
142
when is carbohydrate (aerobic) used
exercise lasting 2 minutes to 3+ hours
143
what activities is carbohydrate (aerobic) used for
jogging, soccer, basketball, swimming, gardening
144
major storage of fat (aerobic)
muscles and fat cells
145
when is fat (aerobic) used
exercising lasting more than a few minutes
146
what activities is fat (aerobic) used for
long distance running, cycling, day-long hikes, marathons
