Nutrition and fitness Flashcards
Identify the types of fuel sources for different levels of exercise
- anaerobic
- uses CARBOHYDRATES
- aerobic
- uses FATS
Differentiate between physical activity and exercise
- PA
- bodily movement leading to energy expenditure above BEE
- Exercise
- subcategory of physical activity that is planned, structured and repetitive leading to improved physical fitness
How does exercise affect the following
- bone disease
- CHD
- bone disease
- weight-bearing activities incrase osteoblast activity
- CHD
- heart-function pumping
- aerobic exercises
- lipid levels
- resistance training
- decreases total cholesterol
- decreases LDL
- INCREASES HDL
- increases oxygen carrying capacity
- heart-function pumping
What tells a physician a person is in good health to exercise?
PAR-q
physician activity readiness questionairre
- allows the physician to make a better decision on the physical activity and the types appropriate for the patient
list the foods for different levels of performance
when a person exercises the foods that should increase are
- carbohydrates
- proteins
NOT FATS
What does dehydration do? what are the best rehydration fluids
- dehydration
- limits performance and exercise capacity in untrined individuals
- hydrate before, during and after exercise
- sports drinks are only needed if exercise will continue past an hour
- COLD WATER is the best drink during exercise to avoid dehydration
what is needed for healthy muscle structure and function?
- appropriate energy fuels
- tissue-building material
- oxygen
- water
a healthy personal exercise combines both ___and ____.
strengthening and aerobic activities
what is the physical activity guidlines for americans based on?
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
what type of exercise is best for fat burnin
lower intencity aerobic exercises
How many grams of carbohydrate relacement is appropriate for a 2 hr long exercise event?
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
How do ergogenic aids assist atheletes?
They don’t.
clothing, foods, supplements do not have an effetive use when working out.
what % of americans are meeting the reccomended guidlines for aerobic and muscl=strengthening? what does technology promote?
21%
technology promotes a sedentary lifestyle
the guidlines and recommendations for an adults are
minimum
- 30 min of moderate physcial activity 5 or more times/week
- 30 minutes of vigorous activity at least 3 times/week
what are the physical activity guidlines for americans based on?
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
what are the 4 levels of physical pyramid?
in order of what you want the most 1= most, 4= lesat
- lifestyle physical activities
- walk, staris, yard work, golf, bowlig, active games
- F=all or most days of weeek
- moderate
- 30 or more minutes
- walk, staris, yard work, golf, bowlig, active games
- active sports and active aerobic activities
- T=20 miutes or more
- I=moderate - vigorous
- F=3-6 days
- in-line skating, basketball, hiking, dancing
- flexibility/muscle fitness activities
- F=3-7 days/2-3
- I=moderate - vigorous
- T=several
- sedentary
- avoid inactive hours of 2hrs or more during the day
children should have ____ minutes of PA a day
>60min a day
mostly aerobic->muscle strengthening->bone strengthening
what is the FIT for substantial health benefits for an adult. extensisve?
F=weekly
I=moderate
T=150 minutes/ week
F=week
I=moderate-high intensity. muscle strength
T=300min/week
water aerobics and walking are considered ____ and more popular in ____
low impact workout… health clubs
individuals diagnoed hypertension shoudld avoid ______ to prevent _____
individuals with diagnosed hypertension should avoid excess exertion to prevent severe stress on the cardio vascular system
what does resistance training do?
builds, maintains muscle and bone strength
how long should an increase heart rate be sustained for to maximize benefits?
30 minutes
weight bearing exercises includes
both aerobic and resistance.
muscles working against gravtiy
what is the most popular aerobic exercise?
walking
what is the first thing to do when generating an exercise program? what are three items to asses meetin personal needs?
assess the individuals current health
- health status and personal gains
- asses health and resources before starting
- emphasize moderation and regulatiry
- achieving aerobic benefits
- build aerobic capacity by raising the pulse rate to withing60-90% of individuals macimal heart rate
- 20 min, 3-6 times per week
- exercise preparation and care
- warming up
- coolingdown
- listening to body
what are the body compositions?
- lean body mass
- fat
- water
- bone
lean body mass is more metabolically active than adipose tissue
what is a persons fitness level influenced by the most with regard to amount of energy demands?
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
what limits performance and exercise especially in untrained individuals?
what does it depend on ?
dehydration. water lost must be replaced.
depends on
- FIT
- surrounding temp
- level of fitness
- pre-exercise state of hydration
what does exercise do for appetite?
regulat the appetite to meet bodies needs
fatigue can result when what is low?
nutrient stores are low
what type of activity expends energy in relation?
sternuousness of the activity expends energy in relation
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?
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
what should increase for athletes compared to non athletic?
more fluids and carbohydrates. NOTFATS
- carbs
- 6-10g/kg per day
- fats
- could hinder performance, should be avoided
- protein
- 1-2g/kg per day
atheletes under strenuous training could increase intake up to 3000 calories per day
trianing for a competition, explain the meals a week compared to day of and after. hydration?
- carb loading
- week before, tapering exercise while incresing carbohydrate intake
- pregame meal
- light meal 3-4 hours before event
- hydration
- longer than 1 hour of execise? sports drink
- frequent small drinks of cold water during exercise to prevent dehydration
- after event
- activity less than 1 hour?no intake needed
- activity endurance events: 30-60 g/hr.of.exercise
- best tbefore 2 houurs after exercising
- carbohydrates and proteins NO FATS
list the four classifications of BMI
- normal
- 18.5-24.9
- overweight
- 25-29.9
- obese
- 30-35
- clinically or extremely obese
- >35
what does the BMI meadure?
Who is the BMI not good for? why?
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
list the 4 ways to measure fatness
- calipers
- hydrostatic
- best but is the hardest to do, insurance is high
- bioelectrical impedance analysis
- mearures the resistance in current
- dual energy x-ray absorptiometry
