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39 Cards in this Set
- Front
- Back
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Physical Activity |
Any movement of skeletal muscles that requires energy, including exercise, sports, and simple unplanned activities of daily living |
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Exercise |
physical activities that are planned,repetitive, and intended to improve physicalfitness (i.e., walking, biking, swimming, teamsports, and running). |
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How much physical activity is recommendedby the Physical Activity Guidelines forAmericans to reduce risks for chronic diseases? |
- 150 min (2 hr and 30 min)/week (ex: 30 min on 5 days of the week) ofmoderate–intensity aerobic exercise - 75 min (1 hr and 15 min)/week of vigorous-intensity aerobicexercise - an equivalent combination of moderate- and vigorousintensity aerobic activity - Episodes of at least 10 minutes, spread throughout the week |
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What are benefits of physical activity? |
- Strengthens bones and joints - improves blood glucose regulation - reduces stress and improves self image - increases flexibility and balance - improves immune function - reduces risk of colon, prostate, and likely breast cancer - slows aging process - reduces blood pressure - increases cardiovascular function and improves blood lipid profile - aids in weight loss/control - increases muscle mass and strength - improves GI tract - improves sleep (if done in morning or afternoon) |
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Why is goal-setting important for the success of an exerciseprogram? |
- enhance your success - choose goal that is challenging and attainable - for new exercisers, start slow, like run a mile without stopping - set long term goals, with several smaller goals - measurable, attainable, and realistic goals provide focus and motivation for any endeavor |
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What is the FITT principle? |
– Frequency, number of days per week – Intensity, how hard you work, heart rate, resistance – Time, how long is each session – Type of exercise, choice of exercise |
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Muscular strength |
– maximal force a muscle can exert against a load at one time |
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muscular endurance |
– ability of the muscle to perform repeated, submaximal contractions over time without becoming fatigued |
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muscular power |
– combines strength with speed for explosive movements such as jumping or throwing |
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What are the elements of a balanced fitness program?How would you use the FITT principle? |
- Frequency - Intensity - Time - Type Usage depends on what category you wish to work in ie aerobic fitness, muscular fitness, or flexibility |
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What is aerobic exercise? What are examples of aerobicexercises? |
- Aerobic means “with oxygen” - Use large muscle groups with aim to increase heart rate - Activities usually form backbone of program - ACSM recommends 30 minutes moderateintensity at least 30 minutes, 5 days/week Types: brisk walking, running, cycling, swimming, basketball, tennis, soccer |
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How does the ATP yield of anaerobic breakdown ofglucose compare to that of aerobic breakdown ofglucose? |
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Why is fat a useful source of energy during exercise?List activities for which fat is used as a major sourceof fuel (greater than 50%). |
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Is protein a useful source of energy during exercise?Why or why not? |
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What is the fuel used for muscle work and the how is it formed? |
• Remember:We get ATP from metabolism ofmacronutrients (carbohydrates, protein, and fat) • Remember: ATP is immediate source of energyfor body • Stored ATP– Resting muscle can only store enough ATP to keep a muscle working for about 2 to 4 seconds – Cells must constantly and repeatedly use and thenre-form ATP using various sources of energy. |
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What is the fuel for muscle work and the various ways to obtain it? What are advantagesand disadvantages to PCr? What source of energy resupplies ATP when depleted? |
• Stored ATP– Resting muscle can only store enough ATP to keep a muscle working for about 2 to 4 seconds – Cells must constantly and repeatedly use and thenre-form ATP using various sources of energy. Phosphocreatine (PCr): • High-energy compound formed and stored in musclecells • First line of defense for resupplying ATP in muscleswhen it is depleted Anaerobic Glucose breakdown Aerobic Glycolysis |
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What are pros and cons of anaerobic glucose breakdown? |
PRO:Replenishes ATP quickly(next fastest to PCr breakdown) CON:Quick but unsustainable– 30 seconds to 2 minutes of work CON:Lactate build-up(cramps) – Changes acidity that inhibits glycolysisenzymes |
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What are pros and cons of aerobic glucose breakdown? |
Slow but sustainable– 2 minutes to 3 hours of work |
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What is the trainingeffect? What are some resultsthat occur from sustainedtraining? |
Training Effect: When starting to exercise regularly, experience “trainingeffect” – Initially tiring easily, in 20 minutes – Months later, may go 1 hour plus before fatigue – Increased insulin sensitivity – Increased muscle ability to store glycogen – Increased storage and use of triglycerides – More efficient protein/amino acid use – Cardiovascular and respiratory systems become moreefficient at providing oxygen to cells – Increase ability to convert food energy to exercise fuel |
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Understand howour bodies usedifferent fuelsources fordifferentactivities andwhy this varies. |
ATP: used at all times ~ all types of activities PCr: All exercise initially; short bursts of exercise there after ~ shotput, high jump, bench press Carbohydrate (anaerobic): high intensity exercise, especially lasting 30 sec. to 2 min. ~ 200-yard sprint Carbohydrate (aerobic): Exercise lasting 2 min. to 3 hrs. or more; higher the intensity the greater the use ~ basketball, swimming, jogging, power walking, soccer, tennis Fat (aerobic): Exercise lasting more than a few minutes; greater amounts are used at lower exercise intensities ~ long-distance running, long-distance cycling; much of the fuel used in a 30 minute brisk walk is fat Protein (aerobic): Low amount during all exercise; slightly more in endurance exercise, especially when carbohydrate fuel is depleted ~ long-distance running |
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During one day of preseason training for football,David loses 7 pounds as a result of sweat losses.How much fluid should he drink to rehydrate afterpractice? |
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What are desirable body fat percentages for males and females? What factorsinfluence our calorie needs? |
• Desirable body fat for male athletes: 5%- 18% • Desirable body fat for female athletes: 17%-28% Individual needs vary: genetics, hormones,age, sex, body size and composition, andtraining |
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What isthe minimum amount of carbohydrate needed to prevent chronic fatigue and provide enoughglycogen storage? |
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Understand macro nutrient recommendations for physically active individuals. |
- Consume ~60% of total kcal from carbohydrate (low carbohydrate diets are not recommended for athletes) - fat needs ~35% of total kcal - protein needs recommend 0.8 - 1.7 g protein/kg body weight - vitamins and minerals needs not increased for the most part |
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How should athletes increase iron intake? |
Focus on iron-rich foods |
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What are ramifications of chronic under consumption of calcium. |
stress fractures |
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How shouldan athlete replace water lost during activity? |
For every 1 lb lost, replace 2-3 cups of fluid |
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Understand guidelines to maintain fluid during activity and replace fluid losses. |
– Weighpre- and post-exercise – Check urine color – Drink fluid freely 24 hours before event – Drink 1.5 – 2.5 cups of fluid at least 4 hours before exercise – Consume 11⁄2 - 31⁄2 cups of fluid per hour for events lasting longer than 30 min. – Within 4-6 hours after exercise, consume 2-3 cups of fluid for every pound lost. – Avoid caffeine and alcohol |
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heat exhaustion |
is the first stage of heat-related illness that occurs because of the depletion of blood volume from fluid loss by the body |
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heat cramps |
are a frequent complication of heat exhaustion. They usually occur in people who have experienced large sweat losses from exercising over several hours in a hot climate and have consumed a large volume of water without replacing electrolytes |
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heatstroke |
can occur when internal body temperature reaches 104 degrees. Sweating generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system damage may in sue, and death results in 10% of cases |
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mild dehydration |
You can usually reverse mild to moderate dehydration by drinking more fluids |
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Whenare sports drinksrecommended?Understand why. |
Recommended for activity > 60 minutes – Help maintain blood glucose level andblood volume – Delay “bonking” • Less than 60 minutes – Water lost through sweat is main concern – Nutrients are easily replaced by diet • Use drinks with electrolytes and lessthan 10% sugar Advantages of sports drinks over water forfluid replacement during endurance events – Carbohydrates Supplies glucose to glycogen-depleted muscles, whichcan enhance performance - Adds flavor; encourages fluid consumption– Electrolytes • Maintain blood volume • Enhance absorption of water and carbohydrates • Stimulate thirst |
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What iscarbohydrateloading? What is itNOT? |
:Tapering of exercise whileincreasing carbohydrate intake. It is NOT eating a large amount of carbsthe night before an event 3 sports: basket ball, marathon, soccer |
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Whichnutrient(s) should beemphasized in a pre-event meal for anendurance athlete? |
- Primarily carbohydrates - Low fat (<25% of energy intake) - little fiber - moderate protein |
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What is Fat Adaptation? Compare to conventional recommendations fornutrition for the endurance athlete. |
- Alternative to high carbohydrate diets for enduranceathletes - Supply of energy from triglycerides stored in muscle andadipose tissue is virtually limitless - - - Fat can supply about 50% of energy during enduranceevents - Instead of pre-event high-carbohydrates (inhibits fatbreakdown), consume 60% calories from fat - Cells adapt to use fat for fuel - Goal: limit insulin secretion which would normally inhibitbreakdown of fat - Research comparing high carbohydrate diets and high fatdiets on athletic performance yields mixed results. |
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When and why would a gel or bar be warranted during exercise? What type ofenergy source is best for a bar/gel/chew and why? |
• Provide additional fuel • Should be taken with fluids • Ideal bars for endurance athletes – Contain 40 gm carbohydrate, 10 gm of protein, 4gm fat, 5 gm of fiber – Fortified with vitamins and minerals |
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Understand the best approach to recovery from an eventthrough nutrition. |
Carbohydrate-rich meal within 30 minafter endurance event – Glycogen synthesis is the greatest – 1-1.5 g carbohydrate per kg body weight - Repeat meal every 2 hours for the next 4- 6 hours - Choose high glycemic index foods - Aim for 3:1 carbohydrate-to-protein - Fluid and electrolyte replacementessential |
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Understand the nutritional needs of a strength and power athlete before,during and after a strength and power event. |
• Adequate hydration needed before event • Adequate carbohydrate ingestion, immediatelybefore/after exercise – 4 to 7 grams per kilogram body weight for days prior toevent – 1 to 4 grams per kg body weight for pre-eventmeal/beverage • Creatine supplements an option in power sports • Fat intake 20% to 35% total calories |
