Nutrition - Chapter 11 - Nutrition & Fitness Flashcards
Physical Fitness - def
good health or physical condition, primarily a result of exercise and proper nutrition.
Physical Fitness has ___ basic components.
5
What are the 5 basic components of physical fitness?
Cardiorespiratory endurance - like running or biking.
Muscle strength - like being able to life.
Muscle endurance - ability to exert for a long time.
Flexibility - range of motion around a joint.
Body comp - proportion of muscle, fat, water, etc.
What are some benefits of physical fitness?
Overall health and physical fitness, improves body comp, reduces risk of cardiovascular disease, etc.
Over __ of adults in US do not meet regular physical activity recommendations.
Half!
Cardiorespiratory exercise can improve ____ endurance and ___ ___.
Cardiorespiratory endurance/body comp.
Strength Training - can improve muscle strength, muscle endurance, and body comp. T/F?
True!
To increase muscle strength, __ number of repetitions using __ weight.
Low number/heavy.
To increase muscle endurance - ___ number of repetitions using ___ weights.
Higher number/ lighter weights.
Stretching does not flexibility. T/F?
False - it does!
The FITT Principle - what does it mean?
Frequency, Intensity, Time and Type.
Rate of perceived exertion (RPE) - def
measures intensity of cardiorespiratory exercise.
Repetitions of maximum (RM) refers to…
intensity of weight training.
Dietary Guidelines for America - recommend at least ___ minutes of moderate intensity physical activity most days for moderate health benefits, but __ to __ minutes to lose weight effectively.
30/60-90 minutes.
Energy during first few minutes of physical activity is provided by ___ energy production.
Anaerobic.
As exercise continues, ___ intake and aerobic energy production increase
oxygen.
Carbs - the ___ energy source during high-intensity exercise.
Primary!
Well trained muscles store __ to ___ percent more glycogen than untrained muscles.
20-50.
Lactic acid is produced at high exercise intensities and shuttled to other tissues. T/F?
True!
Intensity affects how much ___ and ___ you use.
Glucose/glycogen.
Carb loading - def
adding carbs before a big exercise event.
Fat - the ____ energy source during low-intensity exercise.
Primary
Fat-burning zone - __ to ___ percent of maximum heart rate.
65-73
Cardio zone - > ___ percent of maximum heart rate.
73
It is necessary to stay in fat burning zone to lose weight. T/F?
False!!!!!!!
Protein is needed to build and repair ___.
Muscle.
Amino acids - needed to promote muscle growth and recovery. T/F?
True!
Endurance athletes need __ to ___ g of protein/kg of body weight.
1.2 to 1.4
Resistance/strength activities - __ to ___ g/kg body weight.
1.6/1.7
Eating before exercise - allow adequate time for digestion. T/F?
True! Large meal 3-4 hours before, Smaller meals 2-3 hours before, and a snack or supplement 1/2 to 1 hour before.
Before exercise - consuming both carbohydrate and protein is best for muscle maintenance and growth. T/F?
True!
For exercise - Carbs and protein need to be at a / ratio.
3/1
Vitamins and minerals - play major role in ___ of carbohydrates, fat, and protein for energy during exercise.
metabolism.
Sports Anemia - def
decreased hemoglobin can result from strenuous training due to increased blood volume.
Calcium - important to reduce risk of…
bone fractures.
Vitamin and mineral supplements are generally necessarily during exercise. T/F?
False - they usually aren’t necessary!
You need fluids before, during, and after exercise. T/F?
True!
What isn’t recommended during physical activity? (Drink wise.)
Fruit juice (too many carbs), carbonated drinks (can cause bloating), alcohol, caffeine, diuretics, etc.
Acute Dehydration - def
when not adequately hydrated before strenuous exercise.
Chronic Dehydration - def
when not adequately hydrated over extended period of time. (fatigue, muscle soreness, poor recovery from workout, etc.)
Hyponatremia - def
low sodium blood levels due to consuming too much water without electrolytes.
Creatine - research date mixed regarding enhancement of performance. T/F?
True!
Dietary Supplements are not strictly regulated by FDA. T/F?
True!
Caffeine does not enhance athletic performance. T/F?
False! It does, mostly during endurance events.
Anabolic Steroids - def
testosterone-based substances that promote muscle growth and strength (anabolic effect.)
Growth Hormone - little research on effects on athletic performance…results are mixed. T/F?
True!
Erythropoietin and blood doping - increase oxygen carrying capacity of blood, which can increase blood viscosity, which increases the risk of…
stroke and heart attack.
