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Biochemistry Unit 5 > Nutrition and fitness > Flashcards

Nutrition and fitness Flashcards

1
Q

Identify the types of fuel sources for different levels of exercise

A
  1. anaerobic
    1. uses CARBOHYDRATES
  2. aerobic
    1. uses FATS
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2
Q

Differentiate between physical activity and exercise

A
  1. PA
    1. bodily movement leading to energy expenditure above BEE
  2. Exercise
    1. subcategory of physical activity that is planned, structured and repetitive leading to improved physical fitness
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3
Q

How does exercise affect the following

  1. bone disease
  2. CHD
A
  1. bone disease
    1. weight-bearing activities incrase osteoblast activity
  2. CHD
    1. heart-function pumping
      1. aerobic exercises
    2. lipid levels
      1. resistance training
      2. decreases total cholesterol
      3. decreases LDL
      4. INCREASES HDL
    3. increases oxygen carrying capacity
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4
Q

What tells a physician a person is in good health to exercise?

A

PAR-q

physician activity readiness questionairre

  1. allows the physician to make a better decision on the physical activity and the types appropriate for the patient
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5
Q

list the foods for different levels of performance

A

when a person exercises the foods that should increase are

  1. carbohydrates
  2. proteins

NOT FATS

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6
Q

What does dehydration do? what are the best rehydration fluids

A
  1. dehydration
    1. limits performance and exercise capacity in untrined individuals
    2. hydrate before, during and after exercise
  2. sports drinks are only needed if exercise will continue past an hour
  3. COLD WATER is the best drink during exercise to avoid dehydration
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7
Q

what is needed for healthy muscle structure and function?

A
  1. appropriate energy fuels
  2. tissue-building material
  3. oxygen
  4. water
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8
Q

a healthy personal exercise combines both ___and ____.

A

strengthening and aerobic activities

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9
Q

what is the physical activity guidlines for americans based on?

A

F-frequency, how oftern anaerobic activity is performed

I-intensity, how hard a person works to do the activity

T-time/duration, how long the activity is performed per session

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10
Q

what type of exercise is best for fat burnin

A

lower intencity aerobic exercises

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11
Q

How many grams of carbohydrate relacement is appropriate for a 2 hr long exercise event?

A

30-60gram of carbs per hour of exercise

60-120g of carbs should be replaces inthe diet

Must be taken immediatly after an event , not as effective if delayed up to two hours

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12
Q

How do ergogenic aids assist atheletes?

A

They don’t.

clothing, foods, supplements do not have an effetive use when working out.

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13
Q

what % of americans are meeting the reccomended guidlines for aerobic and muscl=strengthening? what does technology promote?

A

21%

technology promotes a sedentary lifestyle

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14
Q

the guidlines and recommendations for an adults are

A

minimum

  1. 30 min of moderate physcial activity 5 or more times/week
  2. 30 minutes of vigorous activity at least 3 times/week
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15
Q

what are the physical activity guidlines for americans based on?

A

FIT

F-frequency: how often an aerobic activity is performed

I-intensity: how hard a person workds to do tha activity (moderate or vigorous)

T-time/duration: how long the activity is performed per session

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16
Q

what are the 4 levels of physical pyramid?

A

in order of what you want the most 1= most, 4= lesat

  1. lifestyle physical activities
    1. walk, staris, yard work, golf, bowlig, active games
      1. F=all or most days of weeek
      2. moderate
      3. 30 or more minutes
  2. active sports and active aerobic activities
    1. T=20 miutes or more
    2. I=moderate - vigorous
    3. F=3-6 days
    4. in-line skating, basketball, hiking, dancing
  3. flexibility/muscle fitness activities
    1. F=3-7 days/2-3
    2. I=moderate - vigorous
    3. T=several
  4. sedentary
    1. avoid inactive hours of 2hrs or more during the day
17
Q

children should have ____ minutes of PA a day

A

>60min a day

mostly aerobic->muscle strengthening->bone strengthening

18
Q

what is the FIT for substantial health benefits for an adult. extensisve?

A

F=weekly

I=moderate

T=150 minutes/ week

F=week

I=moderate-high intensity. muscle strength

T=300min/week

19
Q

water aerobics and walking are considered ____ and more popular in ____

A

low impact workout… health clubs

20
Q

individuals diagnoed hypertension shoudld avoid ______ to prevent _____

A

individuals with diagnosed hypertension should avoid excess exertion to prevent severe stress on the cardio vascular system

21
Q

what does resistance training do?

A

builds, maintains muscle and bone strength

22
Q

how long should an increase heart rate be sustained for to maximize benefits?

A

30 minutes

23
Q

weight bearing exercises includes

A

both aerobic and resistance.

muscles working against gravtiy

24
Q

what is the most popular aerobic exercise?

A

walking

25
Q

what is the first thing to do when generating an exercise program? what are three items to asses meetin personal needs?

A

assess the individuals current health

  1. health status and personal gains
    1. asses health and resources before starting
    2. emphasize moderation and regulatiry
  2. achieving aerobic benefits
    1. build aerobic capacity by raising the pulse rate to withing60-90% of individuals macimal heart rate
    2. 20 min, 3-6 times per week
  3. exercise preparation and care
    1. warming up
    2. coolingdown
    3. listening to body
26
Q

what are the body compositions?

A
  1. lean body mass
  2. fat
  3. water
  4. bone

lean body mass is more metabolically active than adipose tissue

27
Q

what is a persons fitness level influenced by the most with regard to amount of energy demands?

A

Lean body mass reltaive to adipose.

lean body mass demands more energy, so when leand body mass is high so is the energy demand and when the adipose is high the energy demand will be low

28
Q

what limits performance and exercise especially in untrained individuals?

what does it depend on ?

A

dehydration. water lost must be replaced.

depends on

  1. FIT
  2. surrounding temp
  3. level of fitness
  4. pre-exercise state of hydration
29
Q

what does exercise do for appetite?

A

regulat the appetite to meet bodies needs

30
Q

fatigue can result when what is low?

A

nutrient stores are low

31
Q

what type of activity expends energy in relation?

A

sternuousness of the activity expends energy in relation

32
Q

vtiamins and minerals are used more efficiently in people whoe are____?

How does multivitamin and supplementation affect healthy people with a balanced diet? special assessment is needed for?

A

vtiamins and minerals are used more efficiently in people whoe are physically active

multivitamins and supplements DO NOT improve physical performance in healthy people with a well-balanced diet.

special assessement is needed for amenorrheic female atheletes

33
Q

what should increase for athletes compared to non athletic?

A

more fluids and carbohydrates. NOTFATS

  1. carbs
    1. 6-10g/kg per day
  2. fats
    1. could hinder performance, should be avoided
  3. protein
    1. 1-2g/kg per day

atheletes under strenuous training could increase intake up to 3000 calories per day

34
Q

trianing for a competition, explain the meals a week compared to day of and after. hydration?

A
  1. carb loading
    1. week before, tapering exercise while incresing carbohydrate intake
  2. pregame meal
    1. light meal 3-4 hours before event
  3. hydration
    1. longer than 1 hour of execise? sports drink
    2. frequent small drinks of cold water during exercise to prevent dehydration
  4. after event
    1. activity less than 1 hour?no intake needed
    2. activity endurance events: 30-60 g/hr.of.exercise
      1. ​best tbefore 2 houurs after exercising
      2. carbohydrates and proteins NO FATS
35
Q

list the four classifications of BMI

A
  1. normal
    1. 18.5-24.9
  2. overweight
    1. 25-29.9
  3. obese
    1. 30-35
  4. clinically or extremely obese
    1. >35
36
Q

what does the BMI meadure?

Who is the BMI not good for? why?

A

BMI measures the relative risk of becoming overwight on the basis of the presence or absence of extra weight at various times through out child hood.

for individuals with more muscle mass than the averase persion(weight lifter or foot baller) BMI MAY NOT BE THE MOST IDEAL MEANS OF ASSESSING RISK VIA WEIGHT

  • this is because their BMI is high but they have no fat
37
Q

list the 4 ways to measure fatness

A
  1. calipers
  2. hydrostatic
    1. best but is the hardest to do, insurance is high
  3. bioelectrical impedance analysis
    1. mearures the resistance in current
  4. dual energy x-ray absorptiometry

Biochemistry Unit 5 (7 decks)

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