unit 11: sports nutrition and weight management Flashcards
what is the estimated percent of how many Canadian adults are overweight or obese?
about 60% of Canadians adults are overweight or obese
what is the healthy immigrant effect?
a trend that recent immigrants have lower weights for their height and better health outcomes overall
wha are 2 causes of a high BMI?
- too much body fat
2. large amount of muscle
what is a problem with BMI?
BMI does not provide a full picture of overall health status
how is BMI determined?
dividing by weight (in kg) by height (in metres) squared
what is a healthy BMI for adults?
healthy BMI for adults is between 18.5 and 24.9kg/m2
what is a healthy body fat % for women and men?
healthy body fat % for women: 21-32%
healthy body fat % for men: 8-19%
what are 5 techniques for measuring body composition?
- skinfold thickness
- uses calipers to measure thickness of fat under the skin - underwater weighing
- difference between a person’s weight on land and in water calculates body density
- higher density means less fat - bioelectric impedance
- measures electric current travelling through the body
- current moves easily through lean tissue - dual energy xray absorptiometry
- distingues types of body tissue by measuring difference in levels of xray absorption - air displacement
- measures amount of air displaced by body in a closed chamber, used along with body weight to determine body density
why is visceral fat worse than subcutaneous fat?
visceral fat is more metabolically active, releasing dozens of biologically active substances that contribute to disease
wha are the 4 components of fitness?
- cardiorespiratory endurance
- muscular strength and endurance
- flexibility
- body composition
what occurs during aerobic exercise?
- oxygen usage is maximized
- breathing/heart rate elevated
- increases muscles’ ability to use oxygen to produce adenosine triphosphate (ATP)
- raises heart rate to 60 to 85% of max heart rate
what is the difference between muscle strength and endurance?
- muscle strength enhances ability to perform tasks suhas pushing or lifting
- muscle endurance enhances ability to continue repetitive muscle activity such as shovelling snow or raking leaves
how do you increase muscle strength/endurance?
using muscles in activities that require moving against a resisting force
wha are two exercise recommendations for adults?
- at least 150 minutes of moderate to vigorous physical activity weekly
- muscle/bone strengthening activities two days out of the week
what is aerobic activity?
- presence of oxygen, can use oxygen and energy-yielding nutrients (glucose, fatty acids, amino acids) to produce ATP
- more efficient at making ATP
what is anaerobic activity?
- only glucose can be used to fuel activity
- lactic acid builds up after a long duration which can be used to fuel aerobic metabolism
- produces ATP very rapidly
what are the 3 steps of increasing oxygen delivery?
- respiratory system takes in oxygen and delivers it to the blood
- cardiovascular system circulates oxygen-rich blood throughout the body
- oxygen is taken up by muscles and tissues used in aerobic metabolism, producing carbon dioxide and waste
what causes fatigue?
fatigue is caused by glycogen depletion, changes in muscle cells, changes in concentrations of molecules/ions involved in muscle metabolism
what are 3 physiological changes caused by aerobic exercise?
- heart becomes larger and stronger to increase amount of blood pumped with each beat
- total blood volume and red blood cells increase which increases amount of hemoglobin for more oxygen transportation
- increased ability to store glycogen & size of muscle-cell mitochondria increases
