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
