Ch14 Nutrition And Physical Activity

Front 1

physical activity

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any movement produced by muscle that increases energy expenditure

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leisure time physical activity

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any activity unrelated to a persons occupation

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physical fitness

Back 3

state of being from interaction between nutrtion and physical activity

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physical fitness inclueds

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cardiorespiratory fitness, musculoskeletal fitness, flexibility

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body composition

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amount of bone muscle and fat tissue in the body

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cardiorespiratory

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aerobic type activities such as walking running swimming country skiing

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musculoskeletal fitness

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resistance training weight lifting calisthenics

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muscular strength

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weight lifting or related activities using heavier weight with few receptions

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flexibility

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stretching exercises , yoga

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body composition

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aerobic exercise, resistance training

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Benefits of physical activity

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reduces the risk of heart disease, stroke, high blood pressure, obesity and type 2 diabteres, osteoporosis, reduce risk of colon cancer, improve sleep patterns, immune funciton, reduces anxiety and mental stress

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benefits

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16%of US adults experience no leisure time physical activity

less than 30% of high school students participate in daily physicial education

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Sound fitness program

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meets personal goals

is varied consistent fun

appropriatelty overloads the body

overload principle

FITT principle

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FITT

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Frequency- number of activity sessions per week

intensity-amount of effort expendeded or how difficult the activity is to perform

time if activity -how long a session last

typeof activity -range of option

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cardiorespiratory fitness

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most days of the week 50-70% of heart rate for moderate intensity at least 30 consecuative minutes

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muscular fitness

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2-3 days a week 70-85% maximal weight you can lift. 1-3 sets of 8-12 lifts for each set

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flexibility

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2-4 days a week

stretching full range of motion. 2-4 repititions per stretch

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maximim heart rate

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220-ago is heart rate Beat per minutes

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Warm up

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preliminary exercise. Should be brief , gradual and gentle. prepares muscles for activity by increasing blood flow and temperature, enhances flexibility, can prepare you psycologically

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cool down period

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done after exercise, gradual and slow, should include exercises from session but at low intensity, prevent injuries, reduce soreness

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ATP

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the energy carring molecule in the body . ATP can be generated continuously since muscle store only enough ATP for 1-3 seconds of activity, generated from the break down of carbs, fats, and protein

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glucose metabolism

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aneraobic breakdown of glucose yields2 ATP

aerobic breakdown glucose yield 36-38 ATP

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after depleting ATP stores muscle turn to other sources__

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creatine phosphate(CP)- stores some energy that can be used to make ATP

CP sotres enough energy for 3-15 seconds of maximal physical effort breakdown of carbohydrates fuels both brie and longterm exercises

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primary glycolysis end product

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pyruvate.

with limited oxygen pyruvate is converted to lactic acid, by product of intense activity

excess lactic acid goes back to the iver to be converted back into glucose

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fats can be metabolized to generate ___

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ATP

for low intensity exercises, long duration, abundant energy source , 2 times more energy per gram as carbs, slow in breaking down, primary energy source during rest, sitting and standing in place also endurance

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carbs and fats can both be used as energy sources for ___

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atp production

proteins are not used as fuel source for exercise

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energy needs

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vigorous exercise increases energy needs, needs higher for athletes, women and men have different energy needs

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carb nees

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athletes consume 45-65 carb instake. caarbs with protein enhances muscle protein synthesis, optimize glycogen storage 4-6 hours

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carbohydrate loading

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glycogen loading, alter exercise duraion and carb intake to max muscle gylcoge, does not always improve performance, side effets: gastrointestina distress feeling heavy

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training effects on fat metabolism

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increase number and activity of enzymes involved in fat metabolism, improved ability of muscle to store fat, ability to extract fat from the blood for us during exercise, spares carbohydrate for prolonged intense training or competition

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functions of water

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libricant that bathes tissues and cells, transportation of nutrients , hormones , waste products, component of chemical reactions, structural part of body tissues, temperature regulation: evaporative cooling

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heat related illness

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heat syncope: dizziness

Heat cramps: muscle spasms

Heat exhaustion and heat stroke occur on a continuum sypmtoms: excessice sweating weakness nausea very serious require medical attention

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proper fluid replacement

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water is ok for activities under an hour

for activities longer than an hour consume carbs and electrolyres, drink fluid before exercise, thirst mechanism not reliable, aviod coffee alcohol, carbonated beverages

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role of vitamins and minerals

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require for certain vitamins and minerals maybe greater for atheltesL b vitamins calcium , iron (critical for women)

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ergogenic aids

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substance used to improve exercise and athletic performance. many are not effective. some have harmful sides effects.most expensive

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ergogenic aids

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anabolic steroids

andriostenedione (andro)

dehydroepiandrosterone (DHEA)

Gamma-hydroxybutyric acid (GHB)

creatine

protein and amino acid supplements