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Nutrition Exam 3 > Nutrition and Fitness > Flashcards

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
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2
Q

physical fitness

A

good health or physical condition, primarily the result of exercise and proper nutrition

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3
Q

physical fitness has 5 basic components

A

cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, body composition

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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
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5
Q

examples of cardiorespiratory endurance exercises

A

running, biking, rowing, and swimming

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6
Q

muscle strength

A

the ability to produce force for brief time

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7
Q

muscle endurance

A

the ability to exert force for a long period of time without fatigue

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8
Q

flexibility

A
  • range of motion around a joint
  • improved with stretching
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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
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10
Q

muscle strength and muscle endurance is best achieved with what type of training

A

strength training

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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
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12
Q

what ratio of adults in the US meet the recommendations for aerobic and muscle strengthening physical activity

A

only 1 in 4

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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

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14
Q

cardiorespiratory exercise can improve

A

cardiorespiratory endurance and body composition

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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
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16
Q

examples of aerobic exercises

A

stair climbing and brisk walking

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17
Q

strength training can improve

A

muscle strength, muscle endurance, and body composition

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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
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19
Q

the FITT principle

A

frequency, intensity, time, type
(can be used to make a fitness plan)

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20
Q

rate of perceived exertion (RPE)

A

a self assessment that measures intensity of cardiorespiratory exercise

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21
Q

target heart rate

A

shows exercise intensity through heart rate (percentage of maximum)

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22
Q

repetition maximum (RM)

A

intensity of strength training

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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
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24
Q

60-90 minutes daily of exercise to

A

lose weight effectively

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25
Q

running 60 minutes

A

burn about 600 calories

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26
Q

frequency

A

number of times the activity is performed weekly

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27
Q

daily aerobic activity is recommended

A
  • if performed 3-5 times a week, can achieve cardiovascular fitness
  • to meet weight loss goals, frequency should be 5-6 times per week
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28
Q

resistance training and flexibility exercises should be performed

A

2-3 times per week

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29
Q

intensity broken into 3 categories

A

low intensity, moderate intensity, high intensity

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30
Q

low intensity

A

mild increased heart rate

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31
Q

moderate intensity

A
  • increased breathing, sweating, and heart rate
  • can still hold a conversation
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32
Q

high intensity

A
  • significantly increased breathing, sweating, and heart rate
  • difficult to hold a conversation
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33
Q

heart rate can be used to define intensity

A

220 - age in years = maximum heart rate

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34
Q

the target zone

A

the range of 60-90% of maximum heart rate

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35
Q

rating of perceived exertion (RPE) scale

A

used to determine intensity (numbers correspond to a subjective feeling of exertion)

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36
Q

actual exertion varies with

A

different fitness levels

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37
Q

another tool to measure intensity

A

the talk test

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38
Q

time

A

amount of time spent in an exercise session

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39
Q

exercise sessions should last at least

A

30 minutes (no including warm up and cool down)

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40
Q

exercise should be continuous, however, research has shown that 10 minute bouts 3 times a day can lower risk of

A
  • CVD
  • cancer
  • diabetes
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41
Q

the progressive overload principle can help improve fitness over time

A
  • the body adapts to physical activities, producing fitness plateau
  • modify 1 or more FITT principles to increase exercise and improve fitness
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42
Q

energy sources for muscle use

A

cells cannot directly use energy released from macronutrients

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43
Q

to utilize the chemical energy in foods, cells must convert energy in foods to

A

ATP

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44
Q

ATP

A

immediately usable energy

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45
Q

process of ATP

A

when 1 phosphate group of ATP is cleaved off, energy is released for cell functions, including muscle contractions

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46
Q

resting muscle contains

A

small amounts of ATP

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47
Q

ATP can keep muscle working for

A

1-3 seconds

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48
Q

to produce more ATP the body uses

A

phosphocreatine (PCr)

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49
Q

PCr

A

initial resupply of muscle ATP

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50
Q

have higher concentration of PCr at

A

rest

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51
Q

PCr is made from

A

ATP and creatine (Cr)

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52
Q

process of reforming ATP from PCr

A

when ADP accumulates, an enzyme transfers inorganic phosphate from PCr to ADP, reforming ATP

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53
Q

PCr can maintain muscle contractions for

A

10 seconds - 1 minute

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54
Q

how long PCr can maintain muscle contractions for is dependent on

A

the intensity

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55
Q

how long does PCr last for all out effort

A

about 15-30 seconds

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56
Q

PCr + ADP –>

A

ATP + Cr

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57
Q

PCr can be activated instantly and can replenish ATP quickly enough for fast and powerful actions, however

A

it can not be sustained for more than a few minutes

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58
Q

muscle at rest

A

PCr concentration is about 5 times greater than ATP concentration

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59
Q

active muscle

A
  • 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
Q

long duration, low intensity exercise

A

need much higher percentage of fat

61
Q

short duration, high intensity exercise

A

need much higher percentage of carbs

62
Q

energy during the first few minutes of physical activity is provided by

A

anaerobic energy production (no oxygen)

63
Q

anaerobic energy production is from the breakdown of

A

ATP and PCr (limited amount stored in cells)

64
Q

as exercise continues

A

oxygen intake and aerobic energy production increase

65
Q

during aerobic metabolism

A

carbohydrate (glucose) and fatty acids are broken down to yield ATP energy

66
Q

carbohydrate is the primary energy source during

A

high intensity exercise

67
Q

carbohydrate from blood glucose and stored glycogen in muscle and liver lasts

A

about 2 hours of exercise

68
Q

well trained muscles store what percent more glycogen than untrained muscles

A

20-50% more

69
Q

liver glycogen maintains

A

normal blood glucose

70
Q

lactic acid is produced at

A

high exercise intensities and shuttled to other tissues

71
Q

lactic acid is used for energy during

A

low intensity exercise

72
Q

glucose and glycogen use increases as

A

intensity increases

73
Q

during and/or after activity eat

A
  • things that absorb quickly
  • simple carbohydrates
  • bananas
  • bagels
  • corn flakes
74
Q

2 hours before exercise eat

A
  • things that enter the blood more for sustained energy
  • whole grains
  • brown rice
  • oatmeal
  • pasta
  • corn
75
Q

60-90 minutes of moderate intensity exercise requires how many carbs

A

5-7 g of carbs

76
Q

1-3 hours of moderate to high intensity exercise requires how many carbs

A

7-12 g of carbs

77
Q

4-6+ hours of extreme endurance exercise requires how many carbs

A

10-13 g of carbs

78
Q

fat is the primary energy source during

A

low intensity exercise

79
Q

two forms of fat for energy

A

fatty acids (from triglycerides) in adipose tissue and in muscle tissue

80
Q

converting fatty acids into energy is

A

slow and requires more oxygen compared to carbs

81
Q

fat needs for exercise

A
  • 20-35% of kcals should come from fat
  • consume unsaturated fats and limit saturated fat to < or equal to 10% of total
82
Q

too little fat has nutritional risks

A

<20%

83
Q

fat burning zone

A

65-73% of maximum heart rate

84
Q

“cardio” zone

A

> 73% of maximum heart rate

85
Q

not necessary to stay in fat burning zone to lose weight

A
  • 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
Q

protein is primarily needed to

A

build and repair muscle

87
Q

muscle damage results from

A

exercise, especially in weight or strength training

88
Q

amino acids are needed to

A

promote muscle growth and recovery

89
Q

body can use protein for energy but prefers

A

carbs and fats as main energy source

90
Q

amino acids are converted to what in the liver

A

glucose

91
Q

endurance athletes need how much protein

A

1.2-1.4 g of protein/kg body weight

92
Q

resistance and strength activities need how much protein

A

1.2-1.7 g/kg body weight

93
Q

pre exercise meal should have how many carbs and should be eaten how many hours before exercise

A

1-4.5 g carbs/kg body weight eaten 1-4 hours before exercise

94
Q

carbs 15-30 minutes before exercise gives

A

muscles immediate energy, spares glycogen stores, and helps reduce muscle damage

95
Q

consuming protein before exercise as well as during exercise increases

A

muscle glycogen synthesis and protein synthesis after exercise is over

96
Q

high fat foods should be avoided before exercise

A
  • take longer to digest
  • may cause stomach discomfort
  • can cause sluggishness
97
Q

for exercise > 1 hour, begin carb intake

A

shortly after start and every 15-20 minutes

98
Q

for exercise > 1 hour, how many carbs should be consumed during exercise

A

30-60 g carb/hour to avoid fatigue

99
Q

best choices of carbs to eat during exercise

A

glucose, sucrose, and maltodextrin are the best choices for quick absorption

100
Q

what carb should be avoided during exercise

A

fructose because it can cause GI problems

101
Q

consuming both carb and protein during exercise is best for

A

muscle maintenance and growth

102
Q

the best post exercise meal is consumed

A

quickly and contains both carb and protein

103
Q

carb/protein ratio after exercise

A

3:1 to promote muscle glycogen and protein synthesis and faster recovery time

104
Q

preferred protein choice after exercise

A

whey protein (found in milk) since it is absorbed rapidly and contains all essential amino acids needed

105
Q

when consuming a small snack or liquid supplement after exercise

A

should have a high carb, moderate protein, and low fat meal within 2 hours

106
Q

fluid and electrolyte balance and body temperature are affected by

A

exercise

107
Q

water is lost through

A

sweat and exhalation

108
Q

sodium and chloride, and to a lesser extent potassium are

A

electrolytes lost in sweat

109
Q

electrolyte imbalance can cause

A
  • head cramps
  • nausea
  • lowered blood pressure
  • edema
110
Q

evaporation of sweat helps

A

cool the body

111
Q

hot, humid weather reduces evaporation and increases body heat leading to

A

increased risk of heat exhaustion and heat stroke

112
Q

hydration recommendations 4 hours before exercise

A

16-20 fl oz (2-2 1/2 cups)

113
Q

hydration recommendations 10-15 minutes before exercise

A

8-12 fl oz (1-1 1/2 cups)

114
Q

hydration recommendations at 15-20 minute intervals when exercising less than 60 minutes

A

3-8 fl oz (3/8-1 cup)

115
Q

hydration recommendations at 15-20 minute intervals when exercising more than 60 minutes

A

3-8 fl oz (3/8-1 cup) of sports beverage (5-8% carb with electrolytes)

116
Q

hydration recommendations after exercise for every pound of body weight lost

A

20-24 fl oz (2 1/2-3 cups)

117
Q

sports drinks contain

A

6-8% carb and sodium and potassium

118
Q

sports drinks are beneficial in

A

long endurance events

119
Q

for events <60 minutes

A

water is sufficient to replace fluids and post exercise foods will replace electrolytes

120
Q

sports drinks should be avoided as a daily beverage

A
  • damage tooth enamel
  • provide unwanted calories
121
Q

drinks not recommended during physical activity

A
  • fruit juice (too high in carb concentration)
  • carbonated drinks (bloating)
  • alcohol and caffeine (diuretics and can cause unwanted side effects)
122
Q

thirst is not a good indicator of

A

fluid needs

123
Q

acute dehydration

A
  • when not adequately hydrated over a short period of time
  • seen more during sports
124
Q

chronic dehydration

A
  • when not adequately hydrated over an extended period of time
  • seen more with the elderly population
125
Q

chronic dehydration can cause

A
  • fatigue
  • muscle soreness
  • poor recovery from workout
  • headache
  • nausea
  • dark urine
126
Q

hyponatremia

A

low sodium blood levels due to consuming too much water without electrolytes

127
Q

dietary supplements are not strictly regulated by the FDA

A
  • 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
Q

want dietary supplements to follow

A

GMPs (good manufacturing practices)

129
Q

creatine

A
  • research data mixed on enhancement of performance
  • improves high intensity, short duration activities (like weight training) that rely on anaerobic metabolism
130
Q

caffeine enhances athletic performance, mostly during endurance events

A
  • stimulates the CNS, breakdown of muscle glycogen, and may increase fatty acid availability
  • considered a banned substance by some athletic associations
131
Q

sports bars, shakes, and meal replacers

A
  • 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
Q

major storage of ATP

A

all tissues

133
Q

when is ATP used

A

all the time

134
Q

ATP is used with what activites

A

sprinting (0-3 seconds)

135
Q

major storage of PCr

A

all tissues

136
Q

when is PCr used

A

short bursts

137
Q

what activities is PCr used with

A

shot put, high jump, bench press

138
Q

major storage of carbohydrate (anaerobic)

A

muscles

139
Q

when is carbohydrate (anaerobic) used

A

high intensity exercise lasting 30 seconds to 2 minutes

140
Q

what activity is carbohydrate (anaerobic) used for

A

200-meter sprint

141
Q

major storage of carbohydrate (aerobic)

A

muscle and liver

142
Q

when is carbohydrate (aerobic) used

A

exercise lasting 2 minutes to 3+ hours

143
Q

what activities is carbohydrate (aerobic) used for

A

jogging, soccer, basketball, swimming, gardening

144
Q

major storage of fat (aerobic)

A

muscles and fat cells

145
Q

when is fat (aerobic) used

A

exercising lasting more than a few minutes

146
Q

what activities is fat (aerobic) used for

A

long distance running, cycling, day-long hikes, marathons

Nutrition Exam 3 (6 decks)

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