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23 Cards in this Set
- Front
- Back
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Know some benefits of fitness
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a. sleep is more restful
b. allows people to eat more c. better bone density d. improved immune and cardiovascular systems e. reduces anxiety cancer and diabetes |
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Know 4 d2's closely linked to lack of physical activity
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High BP, Heart d2, cancer, stroke
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Define sedentary
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physically inactive
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Know 3 components of fitness
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a. flexibility
b. strength c. endurance |
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Describe the progressive overload principle
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a training system that gradually increases the demand on the body
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Define
a. hypertrophy b. atrophy |
a. increase in cell size
b. decrease in cell size |
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Describe:
a. slow twitch muscle fibers b. fast twitch muscle fibers |
a. contain a lot of myoglobin, mitochondria and aerobic enzymes, can contract for long periods
b. contain little myoglobin and mitochondria, but lots of GLYCOGEN, VERY powerful BUT tires QUICKLY |
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Describe:
a. ATP b. PC |
a. ATP- adenosine triphosphate-nucleic acid that released energy when its last phosphate is blown off
b. PC- phosphocreatin gives a phosphate to the used ATP to restore it |
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Discuss glycogen use during exercise
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a. muscles store glycogen then break it into glucose
b. there is enough for 2 hours of activity c. a high CHO diet increase glycogen formation with increase endurance |
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Discuss o2 debt
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A def. of o2 that occurs in muscles bc the CV system cannot keep up with muscle activity, so the muscle turns glucoses into lactic acid
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Describe lactic acid
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a. 3 carbon cmpd produced form pyruvate with little o2 is available
b. causes muscle pain and fatigue c. reduces the excretion of uric acid with causes d. joint inflammation and stiffness |
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Discuss fat use during activity
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at the beginning of low intensity exercise fatty acids from the blood are used to make ATP than a few minutes later epineph. is released which causes adipose cells to release more fatty acids into the blood
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Discuss protein use during physcial activity
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a. proteins provide about 10 percent fuel req. during exercise
b. protein synthesis is suppressed during exercise |
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What are the vit. and mineral RDA's for active people
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Same as sedentary people
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Define:
a. hyperthermia b. heat stroke c. hypothermia |
a. increased body temp.
b. body temp. greater than 105, causes nausea, irribitlity, dry skin, poodr coordination, decreased sweating, confusion and seizures c. abnormally low body temp. |
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-16-Discuss(1)
a. sports drinks |
do not prevent salt depletion any better that water alone
i. not going to stop you from losing them ii. their glucose is of no value to the moderate exercise iii. mabye a physiological advantage iv. taste can increase fluid intake |
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-16-Discuss (2)
b. exercise induced Fe def. |
i. occurs bc iron leaves in sweat
ii. bc RBC's are destroyed by impact iron is poorly absorbed during exercise |
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-16-Discuss (3)
c. some problems with female athletes |
i. intense exercise causes amenorrhea ii. low estrogen infetility and bone loss iii. often acquire eating d/o's iv. become athletes when they are young and try to strip the fat deposits
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-16- Discuss (4)
d. CHO loading |
i. exhaustive exercise with restricted CHO followed by less exercise and a high CHO diet it forces glycogen into muscles ii. it forces glycogen into muscles iii. side effects are arrytmia, ketosis, nausea, dizziness, adn fatigue
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-16-Discuss(1)
a. sports drinks |
do not prevent salt depletion any better that water alone
i. not going to stop you from losing them ii. their glucose is of no value to the moderate exercise iii. mabye a physiological advantage iv. taste can increase fluid intake |
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-16-Discuss (2)
b. exercise induced Fe def. |
i. occurs bc iron leaves in sweat
ii. bc RBC's are destroyed by impact iron is poorly absorbed during exercise |
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-16-Discuss (3)
c. some problems with female athletes |
i. intense exercise causes amenorrhea ii. low estrogen infetility and bone loss iii. often acquire eating d/o's iv. become athletes when they are young and try to strip the fat deposits
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-16- Discuss (4)
d. CHO loading |
i. exhaustive exercise with restricted CHO followed by less exercise and a high CHO diet it forces glycogen into muscles ii. it forces glycogen into muscles iii. side effects are arrytmia, ketosis, nausea, dizziness, adn fatigue
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