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50 Cards in this Set
- Front
- Back
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Physical activity
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any muscle movement that increases energy expenditure
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Leisure time physical activity
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any activity unrelated to a person's occupation
-Recreational -competitive sports -exercise |
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Recreational physical activity
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hiking, walking, biking, gardening, housework
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Exercise
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purposeful, planned, structured physical activity
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Physical fitness
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the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies
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Physical fitness includes...
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-cardiorespiratory fitness
-musculoskeletal fitness -flexibility |
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Regular physical activity does what...
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-reduces the risk of heart disease, stroke, high blood pressure
-reduces the risk for obesity and type 2 diabetes -helps to manage diabetes -reduces the risk for osteoporosis -may reduce the risk of colon and breast cancer -improves sleep patterns -improves immune function |
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Regular physical activity does what...(2)
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-reduce anxiety and mental stress
-acts as a mild antidepressant -increases self-esteem -increases mental focus -helps in weight control -gives you energy -improves sex life -improves overall strength and balance -helps digestion, prevents constipation |
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Benefits of physical activity
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-more than half of all US adults do not do sufficient physical activity
-16% of US adults admit to doing no leisure time physical activity at all -less than 30% of high school students participate in daily physical education |
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Barriers to physical activity
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-time
-inconvenient -don't like it -insure what to do -think they need a gym -membership -unmotivated |
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How much exercise do most adults need at the least?
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2 1/2 hours of moderate physical activity (or 1 1/2 of vigorous intensity) each week AND muscle strengthening 2X a week, targeting all major muscle groups
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A sound fitness program includes _____ and _____.
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variety
consistency |
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Variety
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a variety will provide different benefits; no one perfect exercise; helps maintain interest and increase enjoyment
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Physical activity pyramid
1) 2) 3) 4) |
1)TV, computer games> occasional
2)strength, flexibility, and leisure activities> 2-3 times a week 3)planned recreational activities> 20-30 min. 3-5 times a week 4) general activity> everyday |
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Overloads the body
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A sound physical fitness program appropriately overloads the body, if gains in fitness are sought
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Hypertrophy
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gain in muscle strength and size from repeated work that overloads the muscle
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Overload principle
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additional physical demands on the body to improve fitness
-excess exertion is NOT recommended -FIT principle determines appropriate overload |
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The FIT principle
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-Frequency
-Intensity -Time of activity |
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Frequency
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the frequency of physical activity varies with fitness goals
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Intensity
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determining proper intensity may be based on maximal heart rate or Borg Scale of Perceived Exertion
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Time of activity
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total activity time is an accumulation of activities or completed all at once
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Adenosine triphosphate (ATP)
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the energy carrying molecule in the body; must be generated continuously since muscles store only enough ATP for 1-3 seconds of activity
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After depleting ATP stores, muscles turn to other sources such as...
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-creatine phosphate (CP) stores some energy that can be used to make ATP
-After creatine phosphate, glucose is the next source of energy for ATP production -glucose provides ATP through glycolysis -creatine phosphate stores enough energy for 3-15 seconds of maximal physical effort |
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The most common source of glucose during exercise is...
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muscle glycogen and blood glucose; glycogen stores are limited
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What is the primary end product of glycolysis?
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pyruvate
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With limited oxygen, pyruvate is converted to...
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lactic acid> by product of intense activity
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Excess lactic acid goes....
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back to the liver to be converted back to glucose
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Glucose metabolism
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-anaerobic breakdown of glucose yields 2 ATP molecules
-aerobic breakdown of glucose yields 36-38 molecules of ATP |
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Triglycerides (fats) can be metabolized to generate....
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ATP
-especially for low intensity exercise -for exercise of long duration -abundant energy source, even in lean people -2X more energy per gram as carbohydrate |
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Can carbs and fats both be used as energy sources for ATP production?
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Yes
-carbs are mostly used for high intensity activity -fats are used for low intensity exercise -proteins (amino acids) are not used as often as a fuel, but can be if neccessary |
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Activity = sprint start (0-3 sec)
What is the % contribution to energy? |
100% ATP/CP
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Activity = 100m dash (10-12 sec)
What is the % contribution to energy? |
50% ATP/CP
50% carbs |
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Activity = 1500m race (4-8 min)
What is the % contribution to energy? |
6% ATP/CP
94% carbs |
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Activity = 10km race (32-40 min)
What is the % contribution to energy? |
100% carbs
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Activity = marathon (2.5-3 hours)
What is the % contribution to energy? |
5% other
20% fat 75% carbs |
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Activity = day-long hike (5.5-7 hour)
What is the % contribution to energy? |
65% fat
35% carbs |
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Energy needs
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-energy needs may be higher for athletes
-different energy needs for males and females -depends on body size -depends on the type of physical activity -depends on the frequency of physical activity |
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If the goal of physical activity is weight loss...
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-maintain kcal level at inactive level, or slightly higher
-concentrate on eating a healthy diet -beware of overconsuming kcals as a "reward" for physical activity |
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To burn more calories, focus on....
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increasing intensity and/or duration
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Recommended diet includes(carbs)...
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-45-65% of kcal from carbs
-following exercise: consume carbs with protein enhances muscle protein synthesis -critical period (3-4 hours after exercise): to optimize glycogen storage and muscle protein synthesis -carb loading: alter exercise duration and carb intake to maximize muscle glycogen |
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Critical period
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3-4 hours after exercise; to optimize glycogen storage and muscle protein synthesis
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Carb loading
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alter exercise duration and carb intake to maximize muscle glycogen
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Recommended diet includes (fat)...
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15-25% kcal fat (less than 10% saturated fat)
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Recommended diet includes (protein)...
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12-20% kcal from protein
-for most: 0.8 g/kg weight -for athletes: varies- can be up to 1.7 g/kg weight -most americans already get 2X protein needs -studies do not support a high protein diet |
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Is a high protein, low carb diet marketed for athletes?
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NO
-too low in carbs and energy to store glycogen, support training and performance -high protein diet is dehydrating, which is critical for an athlete -difficult to eat enough calories, resulting in breakdown of lean body mass for calories |
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Is maintaining water balance critical?
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YES
-drink fluids before, during, and after exercise -drink enough water to maintain body weight -training in hot environments requires careful attention to water intake -heat illnesses commonly experienced during physical activity: heat syncope, heat cramps, heat exhaustion, and heatstroke |
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Ergonomic aids
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substances used to improve exercies and athletic performance
-many of these products are not effective -some of these produces are dangerous -reliable research and accurate info on these products is hard to find |
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Ergonomic aids are used to increase...
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muscles and strength
-anabolic steriods -DHEA (dehyfroepiandrosterone) -GHB (gamma-hydroxybutyric) -creatine |
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Ergonomic aids are used to also increase...
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energy levels and optimize fuel use
-caffeine -ephedrine -carnitine -chromium -ribose |
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Steriods harmful effects...
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-depression, brain cancer, violent behavior
-yellowing of eyes and skin -bad breath -severe acne -deepening of voice -heart attack or stroke -development of breasts -breast reduction in women -liver tumors -liver cancer -nausea and vomiting -kidney disease -abdominal pain -testicular shrinkage -irregular menstrual cycles -stunted growth -weak tendons |
