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22 Cards in this Set
- Front
- Back
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Physical Fitness
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being able to exercise without feeling fatigue
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3 components of physical fitness
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endurance ( aerobic exercise)
strength (weight lifting) flexibility (stretching) |
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FIT
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frequency
intensity timing |
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gov't guidelines of FIT
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frequency - most days of week
intensity - moderate timing - 30-60 min |
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Moderate Intensity
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measure max heart rate
220 - age = x 50-70% of x |
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Intensity levels
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Low intensity burns fat
Moderate intensity burns glucose and fat High intensity burns glucose |
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Ergogenic Agent
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any nutritional compound you eat to improve your ability to exercise
ex. protein supplements, amino acid supplements casings, milk proteins whey |
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Argonine
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single amino acid supplements believed to stimulate growth hormones for protein synthesis. but these compete with essential amino acids and actually decrease protein synthesis
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Duration Components
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ATP in muscles lasts 2.5 seconds
Creatine Phosphate - creates more ATP lasts about 15 sec (body naturally makes this if you eat meat) Glucose/Glycogen - can't be used immediately b/c it has to be metabolized |
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Causes of Poor Performance
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Dehydration
Running out of glycogen in muscles (2,000 kcal store) Mental Fatigue -running out of glycogen in liver (500 kcal) |
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Glycogen Loading
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depletion
reloading must be stored with alot of water |
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Burning Fat as Fuel
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long duration at moderate intensity
complete breakdown gets 100's of ATP (pathways = lypolysis, citric acid cycle, electron transport chain) |
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Exercise Training
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increase glycogen storage in muscle
increase mitochondria number increase myoglobin |
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Nutrition for Athletes
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energy = 7000 kcal to maintain weight
lipids = 30% of kcal intake (same as everyone) |
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Protein for athletes
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to build muscle 1.5-1.7 g/kg then scale back to 0.8 g.kg
for endurance athletes need 1.2-1.6 g/kg |
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Vitamins
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no energy, just help with metabolism. Vitamin B gives NAD and FAD
Vitamin E & Beta Caroten provide antioxidants |
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Mineral
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iron
- females lose iron through menstral cylce) - vegans deficient b/c they dont eat animal products - long distance runners have ruptured RBC and lose iron |
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Calcium
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<-->osteoporosis<-->disordered eating<-->amenorrhea<-->
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Pre event mean
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eat 2-4 hours 1,000 kcal mostly carbs
avoid fiber and fried foods |
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post event meal
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1-2 hours after, primarily carbs - replaces glycogen, protein for repair, fluids and electrolytes
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Water
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males need 13 cups/day
females need 9 cups/day athletes need more to avoid dehydration, heat exhaustion, heat stroke |
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Sports Drinks
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drink when activity lasts more than 1 hour
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