Nutrition And Physical Activity

Front 1

Fuels that support body activity?

Back 1

1. Glucose

- From carbohydrates

2. Fatty Acids

- From fat

3. Small, but Amino Acids

- From protein

Front 2

Benefits of Fitness

Back 2

- Improved bone density

- Strong immune system

- Lower risk of cardiovascular disease, type II Diabetes, gallbladder disease, anxiety, and depression.

- Stronger self-image

- Longer life

- Higher quality of life

Front 3

Essentials of Fitness

Back 3

- Flexibility

- Muscle strength

- Muscle endurance

- Cardio-respiratory endurance

Front 4

Overload

Back 4

An extra physical demand placed on the body.

An increase in the frequency, duration, and intensity of an activity.

It's how muscles become physically fit.

Front 5

Hypertrophy

Back 5

An increase in muscle size in response to use.
Muscle cells and tissues gain strength and size

Front 6

Atrophy

Back 6

When muscle cells dwindle and weaken if not utilized

Front 7

What causes the BEST overall fitness?

Back 7

1. Stretching

Flexibility and decrease risk of injuries

2. Weight training

Muscle strength and endurance

3. Aerobic

Cardiorespiratory endurance

Front 8

High-Carbohydrate Diet

Back 8

Enables athletes to work longer before reaching exhaustion.

More glycogen muscles store = longer stores support physical activity.

Front 9

Glycogen Stores

Back 9

Glycogen < 2,000 cal

Fat > 70,000 cal

Glycogen stores are limited

Front 10

Intense Activity

Back 10

AKA Anaerobic uses up glycogen fast.

Muscles need more glucose at intense activity levels = making muscles draw from their limited glycogen supply.

Front 11

Lactic Acid

Back 11

The breakdown of glucose under anaerobic conditions.

1. Liver enzymes convert lactic acid back to glucose.

2. Glucose continues fueling muscles.

Front 12

Anaerobic Exercise

Back 12

When lactic acid production rate goes higher than needed from the muscle, high intense activity can be maintained for 1-3 minutes.

Front 13

Aerobic Exercise

Back 13

Moderate physical activity uses glycogen slowly.

Muscles get energy from glucose and fatty acids.

Fatty acids + moderate activity = conserving glycogen stores.

Front 14

Glycogen Depletion

Back 14

Occurs after ~2 hours of vigorous.

Front 15

Maintaining blood glucose for activity

Back 15

Eat high-carbohydrate diet regularly

Take glucose during endurance activities

Eat carbohydrate-rich food afterwar

Front 16

Carbohydrate Loading

Back 16

1. Two hours of physical activity

2. Consume high-crab meal

Allows muscles to store glycogen more than usual, accelerating glycogen storage by 300%

Front 17

Protein Recommendation for athletes

Back 17

No greater-than-normal protein intakes for athletes

Front 18

Vitamin C

Back 18

Needed for the formation of the protein collagen (ligaments)

Front 19

Folate and Vitamin B12

Back 19

Help build red blood cells (increases oxygen)

Front 20

Calcium and magnesium

Back 20

Helps muscles contract

Front 21

Vitamin E, C, and A.

Back 21

Defends cell membranes against oxidative damage (antioxidant properties)

Front 22

Electrolyte Losses

Back 22

Body looses electrolytes in swear during exercise.

Once the body adapts to exercise the less electrolytes lost.

Front 23

Hyponatremia

Back 23

Sodium depletion of 3 hr exercise w/o replacing the lost sodium.