Unit 4: Exercise/ nutrition Flashcards
Endurance is a property of the ______________ fibers
slow-twitch
____________ _____________ is the ability of a muscle to contract repeatedly over extended time periods without significant reductions in contraction strength
muscular endurance
Define aerobic fitness
AKA cardiorespiratory fitness
ability of body to effectively use oxygen during physical activity
Simple vs complex carbs
Simple- white bread/ empty calories
complex- whole grains (source of calories, fiber, vitamins, & minerals)
Proteins ________ insulin respose
decrease
[slows blood sugar spikes]
what are pros vs cons of lipids/fats?
Pros
Essential fatty acids
essential vitamins A, E, D, K
May be anti-inflammatory
heart fuel
Cons
Some fats associated with cardiovasular disease
Calorie dense
Calcium is important for-
bones, muscles, heart
Potassium is important for-
resting potential
Vitamin K is important for
blood clotting
Vitamin B12 is important for-
RBC production
Sodium is important for-
water balance
Excess sodium can lead to-
high blood pressure
Excess potassium can lead to-
fibrillation
Deficient Vitamin K can lead to-
excess bleeding/ 🩸 disorder
Iron is important for-
hemoglobin
Obesity related diseases:
high cholesterol levels / type 2 diabetes
coronary heart disease
osteoarthritis / back & joint pain
sleep apnea
obesity hypoventilation syndrome
Differentiate between aerobic and anaerobic fitness
Aerobic Fitness:
Uses oxygen to produce energy.
Involves activities like jogging, swimming, and cycling.
Long-lasting, moderate-intensity exercises.
Improves cardiovascular endurance & stamina.
Anaerobic Fitness:
Doesn’t rely on oxygen for energy.
Includes activities like weightlifting, sprinting, HIIT.
Short bursts of high-intensity exercises.
Focuses on building strength, power, & muscle mass.
explain the relationship between heart rate and fitness
Resting Heart Rate (RHR): A lower RHR (heartbeats at rest) usually means better fitness.
Exercise Intensity: During exercise, your heart rate goes up. How much it goes up can indicate how hard you’re working.
Target Heart Rate Zones: Different heart rate ranges help you know if you’re exercising at the right intensity for your fitness goals.
Recovery Rate: A faster return to normal heart rate after exercise shows good cardiovascular fitness.
Regular Exercise: Doing regular exercise makes your heart stronger and more efficient, improving overall fitness.
How do you calculate cardiac output?
Stroke volume (SV) x heart rate (HR)
Pulse pressure formula
systolic - diastolic pressure
Formula for MAP (mean arterial pressure)
Pulse pressure = systolic - diastolic pressre
MAP = diastolic pressure + 1/3(pulse pressure)
How to calculate the respiratory rate
breaths per minute
[?]
describe the main ways in which Calories are burned and the significance of each
Basal Metabolic Rate (BMR):
Description: Calories burned at rest for basic bodily functions.
Significance: Forms the majority of daily calorie burn, crucial for maintaining body functions.
Physical Activity:
Description: Calories burned through intentional movement and exercise.
Significance: Important for weight management, heart health, and muscle maintenance.
