Nd Chapter 10

Front 1

-good health
-nutritious diet
-adequate fluid intake

Back 1

-requirements to engage in vigorous physical activity

Front 2

physical fitness

Back 2

-ability to perform moderate to vigorous activity without undo fatigue
-especially affects fat use by the body
-as the level of physical fitness improves, more fat is used to supply energy

Front 3

-benefits of regular physical activity

Back 3

-increases cardiovascular function and improves blood lipid profile
-aids in weight loss and weight control
-increases muscle mass and strength
-improves GI tract peristalsis
-improves sleep
-reduces the risk of colon cancer, prostate cancer and likely breast cancer
-improves immune function
-increases flexibility and balance
-reduces stress and improves self-image
-strengthens bones and joints
-improves blood glucose regulation
-slows the aging process
-many adults do not practice moderate to vigorous physical activity on a regular basis
-many adults quit an exercise program within three months of initiation

Front 4

recommendations for staying with an exercise program

Back 4

-start slowly
-vary your activities; make it fun
-include friends and others
-set attainable goals and monitor progress
-set specific times for exercise; place it in your routine
-reward yourself for being successful in keeping up with your goals
-focus on the long-term benefits to your health

Front 5

-regular physical activity is a vital part of a healthy lifestyle

Back 5

-ideally consisting of a total of at least 30 minutes (and preferably 60, especially if weight
loss/weight control is an issue) of aerobic activity on most (or all) days
-reduce the risk of chronic diseases (cardiovascular, obesity, Type 2 diabetes)

Front 6

applying the dietary principles of variety, balance and moderation to your exercise plan

Back 6

-variety (different activities to exercise different muscles)
-balance (different activities that build cardiovascular endurance, muscular strength and flexibility)
-moderation (exercise to keep fit without overdoing it)

Front 7

healthy people

Back 7

-gradual increase to a goal of regular physical activity

Front 8

-older, inactive individuals or individuals with health problems

Back 8

-physician consultation before increasing physical activity
-health concerns

Front 9

-health concerns that need to be evaluated

Back 9

-Health Problems
-cardiovascular disease or family history
-hypertension
-diabetes or family history
-shortness of breath after mild exertion
-arthritis

Front 10

first phase of a fitness program try to promote health

Back 10

-incorporate short periods of physical activity into the daily routine
-walking, gardening, stair climbing and house cleaning
-goal is 30 minutes per day of this moderate type of physical activity
-time may be divided into 10 minute increments
-start with short intervals and build up to a total of 30 minutes of activity
-if time constraints occur, use any small periods of time for your physical activity
-these initial activities are not very vigorous

Front 11

next phase involves more intense activities after you can perform physical activity for

Back 11

30
minutes per day
-allows an increase in muscle strength and muscle mass

Front 12

Guidelines for Designing a Fitness Program

Back 12

warm-up
aerobic activities
strength training
stretching activities
cooldown

Front 13

warm-up

Back 13

-stretching 5 to 10 minutes
-start with smaller muscle groups (arms) and work toward larger muscle groups (legs and
abdomen)
-5 to 10 minutes of low intensity exercises
-walking, slow jogging
-advantages
-warms the muscles and increases blood flow
-reduces the risk of injury
-increases the range of motion

Front 14

aerobic activities

Back 14

-recommended on a daily basis
-uses large muscle groups in rhythmic fashion
-brisk walking and running
-swimming and cycling
-cross country activities
-duration of 20 to 60 minutes (not counting warm-up or cooldown)
-frequency at least 5 days per week
-intensity 55% to 90% maximum heart rate or RPE (Rating of Perceived Exertion) of 4 or above

Front 15

strength training

Back 15

-resistance activities such as weight lifting, pilates, push-ups and pull-ups
-frequency of 2 to 3 days per week
-recommend 8 to 12 repetitions of 8 to 10 different exercises
-intensity enough to condition major muscle groups of both the upper and lower body

Front 16

stretching activities

Back 16

-important in warm-ups and cooldown
-duration of 4 repetitions of 10 to 30 seconds per muscle group
-frequency of 2 to 3 times per week and also during warm-ups and cooldown
-5 to 10 minutes during warm-up and cooldown

Front 17

cooldown

Back 17

-5 to 10 minutes of low intensity activities
-5 to 10 minutes of stretching
-essential to prevent injury and soreness

Front 18

intensity describes

Back 18

how hard you are working and to what extent you can maintain that intensity over time (level of exertion)

Front 19

determine your maximum heart rate

Back 19

subtract your age from 220

Front 20

to establish a range of
heart rates

Back 20

multiply your maximum heart rate by 60% (0.60) and 90% (0.90)

Front 21

to determine
heart rate

Back 21

during exercise, count your pulse rate for 10 seconds and multiply by 6

Front 22

heart rate range is called

Back 22

the target zone

Front 23

at the start of an exercise program, aim for the

Back 23

lower end of the target zone

Front 24

Rating of Perceived Exertion (RPE) Scale

Back 24

-includes a range of 1 to 10, with each number corresponding to a subjective feeling of
exertion
-“0” is nothing (sitting at a table) while “10” is maximal effort
-goal is to aim for “4” which corresponds to “somewhat strong”

Front 25

convert energy from foods into ATP

Back 25

body cells

Front 26

yields ATP

Back 26

ADP + Pi + energy from foods

Front 27

the breakdown of ATP yields

Back 27

energy for cellular work + ADP + Pi

Front 28

high energy bonds

Back 28

chemical bonds between the phosphates of ATP

Front 29

ATP energy is used in the cell to accomplish cellular work

Back 29

-ions pumping across membranes
-enzyme activity during cellular metabolism
-muscular contraction

Front 30

primary goal in the use of any fuel is to

Back 30

make ATP

Front 31

primary sources of ATP
synthesis

Back 31

-glucose (carbohydrates) and fatty acids (fat)

Front 32

small amount of available ATP

Back 32

resting muscle cells

Front 33

available ATP can keep a muscle cell working only about

Back 33

2 – 4 seconds

Front 34

helps resupply ATP in working cells

Back 34

phosphocreatine

Front 35

First Line of Defense for Resupplying ATP in Muscles

Back 35

Phosphocreatine (PCr)

Front 36

high energy compound used to produce ATP

Back 36

PCr

Front 37

yields ATP + Cr

Back 37

PCr + ADP

Front 38

converted into PCr

Back 38

creatine (Cr) can accept a high energy phosphate

Front 39

if no other source of energy for ATP resupply were available,

Back 39

PCr could probably maintain
maximal muscle contractions for ~ 10 seconds

Front 40

advantages of PCr ends up as a major energy source for events
lasting about 1 minute or less

Back 40

-activated enzyme
-replenishes ATP at rates fast enough to meet energy demands of the fastest and most
powerful actions
-lifting and jumping
-throwing and sprinting

Front 41

disadvantages of PCr ends up as a major energy source for events
lasting about 1 minute or less

Back 41

-not enough made or stored in muscle for long-term use
-strength-training athletes are using creatine supplements in an effort to increase PCr in muscles

Front 42

most useful form of carbohydrate fuel

Back 42

glucose

Front 43

available to cells from the bloodstream

Back 43

glucose

Front 44

-abundant in the liver and muscle cells
-involved in the storage of glucose
-important role in blood glucose regulation

Back 44

glycogen

Front 45

Anaerobic Glucose Breakdown Yields Energy Fast

Back 45

-glucose is broken down into two 3-carbon molecules called pyruvic acid
-oxygen supply is limited (anaerobic condition)

Front 46

pyruvate (pyruvic acid) accumulates in the muscle cell and is converted into lactic acid

Back 46

during intense activity

Front 47

energy yield from a glucose molecule is extracted through anaerobic processes

Back 47

only 5%
-only 2 net ATPs are produced

Front 48

advantage of Anaerobic Glucose Breakdown

Back 48

-provides a fast re-supply of ATP (other than PCr breakdown)
-provides most of the energy needed for events that require a quick burst of energy
-useful for events ranging from about 30 seconds to 2 minutes
-examples include sprinting 400 meters or swimming 100 meters

Front 49

disadvantages of Anaerobic Glucose Breakdown

Back 49

-high rate of ATP production cannot be sustained for long periods of time
-rapid accumulation of lactic acid increases muscle acidity
-lactic acid activity thus inhibits muscle cell enzymes

Front 50

the life of lactic acid

Back 50

-builds up in active muscle cells until it is released into the bloodstream
-the liver converts lactic acid back into glucose
-glucose reenters the bloodstream and is available for body cells

Front 51

the major fast-paced anaerobic fuel is

Back 51

carbohydrate

Front 52

Sustained Energy Source

Back 52

Aerobic Glucose Breakdown

Front 53

aerobic conditions

Back 53

oxygen is available

Front 54

pyruvic acid enters the mitochondria of a cell

Back 54

during moderate or light exercise

Front 55

organelles within the cell that are sites of energy production (ATP)

Back 55

mitochondria

Front 56

converted in the mitochondria into carbon dioxide and water

Back 56

pyruvic acid (during aerobic glucose breakdown)

Front 57

waste products from glucose breakdown

Back 57

carbon dioxide and water

Front 58

-aerobic metabolism contributes

Back 58

95% of the ATP from glucose
-releases more energy than anaerobic processes

Front 59

supplies energy more slowly

Back 59

aerobic

Front 60

supply energy for activities lasting 2 minutes to 3 hours hours or more

Back 60

aerobic

Front 61

jogging or distance swimming

Back 61

endurance activities

Front 62

lactic acid is not produced

Back 62

aerobic

Front 63

use carbohydrate, fat and protein fuels

Back 63

slow and steady aerobic activities

Front 64

Carbohydrate Feedings

Back 64

-30 to 60 grams of carbohydrates/hour
-aid in maintaining adequate blood glucose levels
-delay fatigue by 30 to 60 minutes

Front 65

-without blood glucose maintenance there is a

Back 65

decline in mental function

Front 66

cyclists refer to diminished mental ability

Back 66

“bonking”

Front 67

related to a decrease in liver glycogen stores (not muscle)

Back 67

the fall of blood glucose

Front 68

carbohydrate intake during exercise is not as important in shorter events because the

Back 68

muscles do not take up much blood glucose during short-term exercise

Front 69

primarily from muscle glycogen stores

Back 69

carbohydrate energy

Front 70

The Main Fuel for Prolonged Low-Intensity Activity

Back 70

Fat

Front 71

majority of stored energy is found in

Back 71

fatty acids

Front 72

each triglyceride (from fat stores) break down and yields

Back 72

glycerol and three fatty acid chains

Front 73

fatty acids are released from

Back 73

adipose tissue and enter the bloodstream

Front 74

fatty acids travel to muscle cells and are

Back 74

metabolized aerobically to yield carbon dioxide and water

Front 75

more fatty acids released from fat stores means

Back 75

more will be used by muscle cells

Front 76

some athletes try to increase blood fatty acid levels by consuming

Back 76

caffeine-containing
beverages

Front 77

illegal under NCAA rules if caffeine levels exceed the equivalent of

Back 77

6 – 8 cups
of coffee

Front 78

fat stores tend to be

Back 78

abundant

Front 79

for lengthy, moderate-paced activities fat supplies

Back 79

70% to 90% of energy required

Front 80

the fast paced (anaerobic) fuel is

Back 80

carbohydrates

Front 81

slow and steady (aerobic) activity uses much

Back 81

fat in addition to carbohydrate

Front 82

muscle cells produce more _______ and thus can burn more fat

Back 82

mitochondria

Front 83

the number of muscle capillaries increase thus

Back 83

elevating oxygen supply

Front 84

Protein: A Minor Fuel Source, Primarily for _____

Back 84

Endurance Exercise

Front 85

can be used to fuel muscle cells

Back 85

amino acids

Front 86

contributes very little to general energy needs

Back 86

protein

Front 87

protein supplies ~ 5% of ______

Back 87

the body’s general energy needs

Front 88

proteins contribute ______ in endurance exercises, especially as _____ stores decrease.

Back 88

10 %-15%; glycogen

Front 89

most of the energy supplied from protein comes from

Back 89

the metabolism of branched-chain
amino acids - isoleucine, leucine and valine

Front 90

protein not a primary fuel in ______________ exercises like weightlifting

Back 90

resistance

Front 91

primary muscle fuels for those short bursts of activity

Back 91

phosphocreatine and carbohydrate

Front 92

provides energy during the resting stages

Back 92

fat

Front 93

consuming _____, _____ foods immediately after a weight training workout enhances the muscle building effect

Back 93

high-carbohydrate, moderate-protein

Front 94

athletic performance determinants

Back 94

-athletic training
-genetic make-up
-diet can enhance and maximize athletic potential

Front 95

calorie needs depend on ______

Back 95

-depends on body size and body composition
-depends on the type of athletic training or competition

Front 96

estimates average ______ to sustain moderate activities

Back 96

5 to 8 kcals per minute

Front 97

method's to estimate athlete's body fat percentage

Back 97

-skinfold thickness
-bioelectrical impedance
-underwater weighing

Front 98

body fat ranges

Back 98

-5% to 18% for most male athletes
-17% to 28% for most female athletes

Front 99

if an athlete has too much body fat composition

Back 99

-lower food intake 200 to 500 kcals per day
-maintain a regular exercise program until desired fat % is attained

Front 100

if weight gain is required by an athlete

Back 100

-increase food intake 500 to 700 kcals per day
-mix of carbohydrate, fat and protein intake is advised
-coupled with exercise, this weight gain needs to be in the form of lean tissue
and not fat stores