Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
82 Cards in this Set
- Front
- Back
|
Abilities to perform work, produce change, and maintain life all require _______
|
energy
|
|
|
Energy exists in many forms, such as: (6)
|
-mechanical
-chemical -heat -electrical -light -nuclear function |
|
|
As bodies function, chemical energy from food converted to _______ & _______
|
mechanical energy & heat
|
|
|
Energy source muscles use during exercise depends on:
|
Exercise intensity and length
Person’s fitness level Foods eaten |
|
|
Exercise of short term, high intensity is mostly by an ______ for energy
|
anaerobic pathway
|
|
|
During exercise of short term, high intensity you burn _____
|
carbohydrates (primarily muscle glycogen)
|
|
|
Exercise of low to moderate intensity is primarily by _______
|
aerobic system
|
|
|
During exercise of low to moderate intensity you burn _______
|
carbohydrates & fats
|
|
|
Fats are an important energy source during exercise:
|
1. fatty acids abundant in body
2. use spare muscle glycogen |
|
|
______ determines type of fuel muscles use during exercise
|
length of activity
|
|
|
As duration of exercise increases,______ stores depleted
|
glycogen
|
|
|
During exercise, ____ becomes the primary source of energy
|
fat
|
|
|
_________ breaks down glycogen faster
|
Sedentary person
|
|
|
Sedentary person breaks down glycogen faster resulting in accumulating _______ in tissues
|
more lactic acid
|
|
|
_______ causes muscle fatigue
|
Lactic acid
|
|
|
Physically fit person has higher aerobic capacity
because _____ |
Oxygen available sooner and in greater quantity
|
|
|
A physically fit person exercising allows use of aerobic pathway of energy, avoiding _____
|
lactic acid buildup
|
|
|
A physically fit person exercising uses up more ____ than ______ used for fuel
|
fat than glycogen
|
|
|
Amount of carbohydrate stored in body depends on ________ & ________
|
carbohydrate consumption and fitness level
|
|
|
Endurance training increases capacity of muscles to store _________
|
glycogen
|
|
|
While exercising the more _____ stored, the more energy available
|
glycogen
|
|
|
Average daily energy intake for referenced adult:
-19- to 24-year-old man: _____ 19- to 24-year-old woman _____ |
-2900 kcal, or 40kcal/kg
-2200kcal, or 38 kcal/kg |
|
|
Daily energy requirement depends on many variables, including primarily:
|
Basal metabolism
Physical activity Thermic effect of food |
|
|
Represents amount of energy required to maintain life-sustaining activities (e.g., breathing, circulation, heartbeat, secretion of hormones) for specific period
|
Basal metabolism
|
|
|
______ at which body spends energy to keep life-sustaining processes going
|
Basal metabolic rate (BMR)
|
|
|
________ energy person expends in normal life situation while at rest, and includes some energy body uses following meals and exercise
|
Resting energy expenditure (REE)
|
|
|
Resting Energy Expenditure (REE) accounts for about _______ of total energy needs, similar percentages to BMR
|
60 - 75%
|
|
|
_________ Second largest component of energy expenditure after REE (or BMR); about 20% to 30% of total energy needs
|
Physical activity
|
|
|
Energy expended depends on _______ & _______ of activity
|
intensity and duration
|
|
|
________ affects energy expenditure more than any other factor
|
Body size
|
|
|
_______ is the third component of energy output
|
Thermic effect of food (TEF)
|
|
|
_________ energy required for body to digest, absorb, metabolize, and store food
|
Thermic effect of food
|
|
|
When food eaten, cells ________
|
increase activities
|
|
|
Increase cellular activity called ______ or ________
|
thermic effect of food (TEF) or diet-induced thermogenesis
|
|
|
Thermic effect is ______ total energy needs
|
7 - 10%
|
|
|
Energy used by body to adjust to changing physical and biologic environmental situations
|
Adaptive thermogenesis
|
|
|
Includes adaptation to cold, extreme changes in kcal intake, and physical and emotional trauma
|
Adaptive thermogenesis
|
|
|
Incorporates additional demands of illness and recovery
|
Adaptive thermogenesis
|
|
|
Physical fitness consists of three major components:
|
-flexibility (yoga)
-Muscular strength and endurance (weight training) -Cardiovascular endurance (running) |
|
|
_______ ability to move muscles to full extent without injury
|
Flexibility
|
|
|
_________ ability of muscles to perform hard or prolonged work
|
Muscular strength and endurance
|
|
|
______ ability of body to take in, deliver, and use oxygen for physical work
|
Cardiovascular endurance
|
|
|
Physical inactivity major risk factor for ________ , leading cause of death in United States
|
coronary artery disease (CAD)
|
|
|
_______ twice as likely to occur in sedentary people as those who exercise
|
coronary artery disease (CAD)
|
|
|
Several ways regular exercise can reduce CAD risk:
|
Improve cardiovascular fitness
Decrease blood pressure Aid losing and maintaining weight Alter blood lipid and lipoprotein levels |
|
|
Exercise may decrease the risk of ______, ______, & _____
|
colon cancer, stroke, and hypertension
|
|
|
Exercise may delay onset of or help treat ______, ______, _____, & _______
|
type 2 diabetes mellitus, depression, osteoporosis, and obesity
|
|
|
Weight management as ________ and _______, two most effective ways of achieving healthy body weight
|
-increasing activity level
-consuming a low-fat diet |
|
|
In general exercise will _______
|
raise your metabolism
|
|
|
To reduce chronic disease risk: complete at least ______ or more moderate intensity exercise most, or preferably all, days of week
|
30 minutes
|
|
|
To assist adult body weight management and avoid unhealthy excessive body weight gain: ______ moderate to vigorous intensity activity most days of week while controlling kcal intake
|
60 minutes
|
|
|
To maintain adult weight loss: ______ of daily moderate intensity physical activity while controlling kcal intake
|
60 to 90 minutes
|
|
|
For athletic health and performance, diet providing:
-_____ kcal carbohydrate -_____ kcal fat -_____ kcal protein recommended |
-45% to 65%
-20% to 35% -10% to 35% |
|
|
Minimum requirement for college athletes ______ kcal/day
|
1800 to 2000
|
|
|
College atheletes eating less the minimum requirement of calories (1800-2000), may lead to:
|
iron deficiency
stress fractures amenorrhea (lack of menstruation) osteoporosis |
|
|
Losing as little as _____ of weight via sweat can impair performance
|
2-3%
|
|
|
Adequate water intake _____, ____, or _____ event or practice session of utmost importance
|
before, during, or after
|
|
|
Ways to assess hydration:
|
-Urine should be clear throughout most of day
-Athletes should also weigh themselves before and after workouts -For every pound lost, athlete needs to drink 2 cups of fluid |
|
|
Low levels of muscle ______ can impair performance
|
glycogen
|
|
|
Consuming _______ before and during exercise delays onset of fatigue, allowing athlete to compete longer
|
carbohydrates
|
|
|
Amount of carbohydrate to eat to replace muscle glycogen depends on:
|
-body size
-intensity and level of training |
|
|
Athletes participating in high-energy sports requiring short bursts of energy need about ____ of carbohydrate per kg body weight
|
5g
|
|
|
Endurance athletes who train aerobically for more than 90 minutes daily may need up to ____ of carbohydrate per kg body weight
|
10g
|
|
|
Process of changing type of foods eaten, and adjusting amount of training to increase muscle glycogen stores
|
carbohydrate loading
|
|
|
At least _____ of total kcal should come from carbohydrate
|
60% (preferably 60-70%)
|
|
|
Carbohydrate loading process consists of:
|
-3 days before competition, exercise should taper off to allow muscles to rest
-Dietary carbohydrates should be increased to 60% to 70% of total kcal |
|
|
This technique of combining ______ & ______ encourages greater glycogen storage
|
rest and increased carbohydrate intake
|
|
|
Carbohydrate loading benefits vary:
|
-Determine before competition if regimen beneficial
-Potential negative side effects include increased water retention and weight gain, stiffness, cramping, and digestive problems |
|
|
Protein use ______ during exercise
|
increases
|
|
|
Under certain conditions protein may contribute significantly to _______
|
energy metabolism
|
|
|
Two factors influencing protein energy use:
|
-length of exercise
-carbohydratre content of diet |
|
|
Body may depend on ______ for increased percentage of energy in prolonged exercise (greater than 90 minutes), particularly when carbohydrate intake low
|
protein
|
|
|
Protein DRI for sedentary adults ____ g/kg body weight per day. And athletes between ____ g/kg
|
0.8
1.5 - 2 |
|
|
Fat use during exercise depends on:
|
Exercise duration and intensity
Degree of prior training Diet composition |
|
|
_____ promote fat use as energy source
|
Aerobic conditions
|
|
|
Using fat spares _______
|
muscle glycogen
|
|
|
Athletes need certain amount of fat in diets and on bodies for optimal _________ and ________
|
health and performance
|
|
|
Position of American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:
|
Moderate energy intake of 20% to 25% energy from fat
|
|
|
________ drugs and dietary regimens believed to increase strength, power, and endurance
|
Ergogenic aids
|
|
|
Many supplements athletes purchase from specialty nutrition stores and mail-order catalogs not subject to regulations established by ____
|
FDA
|
|
|
Excess of one nutrient interferes with ability to use another nutrient
|
another nutrient
|
|
|
Basal metabolic rate represents:
|
the amount of energy required to support life-sustaining processes
|
