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82 Cards in this Set

  • Front
  • Back
Physical activity
any muscle movement that increases energy expenditure
Leisure time physical activity
any activity unrelated to a person's occupations
-hiking, walking, biking

-includes exercise
Physical fitness
state of being created by interaction between nutrition and physical activity
Physical fitness includes
Cardiorespiratory fitness
Musculoskeletal fitness
flexibility
body composition
Regular physical activity
reduces risk of heart disease, stroke, high blood pressure
-reduces risk for obesity
-reduces risk for type 2 diabetes
-reduces risk for osteoporosis
-may reduce risk of colon cancer
Despite benefits of regular physical activity
-more than half of all US adults don't do enough activity
-26% of US adults admit to doing no leisure time physical activity at all
-less than 30% of high school students participate in daily physical education
sound physical fitness program
-meets personal goals
-fun
-variety & consistency
-appropriately overloads the body
-includes a warm-up and cool-down periods
Sound fitnes program meets personal goals
Different if
-training for athletic competition
-working toward cardiorespiratory fitness
-trying to maintain overall health
Sound fitness program includes variety and consistency
-prevents boredom
Physical Activity Pyramid
highlights the variety of activities that constitute a fitness program
Sound fitness program appropriately overloads the body.
overload principle:
additional physical demands on the body to improve fitness
-to much physical exertion isn't recommended
-FIT principle can be used to determine appropriate overload.
FIT Principle
Frequency: of physical activity varies w/ fitness goals

Intensity: determining proper intensity may be based on maximal heart rate

Time of Activity: whether the total activity time is an accumulation of activities or completed all at once
US Dept. of Health &Human services Recommendations
-Children and adolescents (6-17)
-1 hr or more of physical activity every day of either moderate- or vigorous-intensity aerobic physical activity
-3 days a week should:
--perform vigorous-intensity activity
--muscle-strengthening and bone-strengthening activity
Adults (18-64)
-2hrs 30 mins a week of moderate-intensity, or 1hr 15mins a week of vigorous-intensity aerobic physical activity, or an equivalent combo
-aerobic activity performed in episodes of at least 10 mins, spread throughout the week
-2 or more days/week also do muscle-strengthening activities that involve all major muscle groups
Older Adults (6 and older)
-follow adult guidelines
-if not possible, should be as active as they can
-avoid inactivity
-exercises that maintain or improve balance if at risk of falling
sound fitness program includes warm-up and cool-down period
-stretching and calisthenics
-helps prevent injuries
-may reduce muscle soreness
ATP -Adenosine Triphosphate
energy carrying molecule in the body
ATP must be generated continuously since muscle store only enough ATP for 1-3 seconds of activity
After depleting ATP stores, muscles turn to other sources
Creatine phosphate (CP)
-stores some energy that can be used to make ATP
-stores enough energy for 3-15 secs of maximal physical effort
After creatine phosphate, carbs are next source of energy for the production of ATP
Glucose= primary carb used to generate ATP
Metabolism of glucose
Anaerobic- breakdown of glucose yields 2 ATP molecules

Aerobic- breakdown of glucose yields 36-38 molecules of ATP
Triglycerides (fats) can be metabolized to generate ATP
-for low intensity exercise
-for exercise of long duration
-very abundant energy source, even in lean people
-provides 2x more energy/gram as carb.
Carbs and fats can both be used as energy sources for the production of ATP
-carbs are mostly used for high intensity activities
-fats are used for low intensity exercise
Proteins (amino acids)
are not used as a fuel source for exercise
Energy needs
-may be higher for athletes
-different energy needs for males and females
-depends on body size
-depends on type of physical activity
Recommended diet includes
-60% of kcal from carbs
----more carbs may be needed to support vigorous exercise
-15-25% kcal from fat
-12-20% kcal from protein
Carb Intake
-muscle glycogen stores repleted at fasted rate w/in first few hours after exercise
-7-10g/kg
-high GI foods may help replete stores better than low GI in immediate post recovery periods
Carb Loading
-altering exercise and carb intake to max. muscle glycogen stores
-increases form 5-10 g/kg/d carb intake gradually beginning 6 days prior to event
-decrease exercise duration
-adverse effects may include GI distress, heavy and sluggish feeling due to water stored in increased muscle glycogen
Maintaining water balance is critical for physically active people
-drink fluids before, during and after exercise
-consume enough water to maintain body weight
-training in hot environments requires careful attention to water intake
Heat syncope
dizziness from standing too long in heat
Heat Cramps
muscle spasms that occur several hours after strenuous exercise
Heat exhaustion
heat stroke
requirements for some vitamins and minerals may be altered in athletes
B vitamins
calcium
iron
adequate intake of these nutrients can be met with a healthy diet and shouldn't require supplementation.
---
Ergonomic aids: substances used to improve exercise and athletic performance
-many of these products aren't effective
-some of these products are dangerous
-reliable research and accurate info on these products is hard to find
Ergonomic aids used to increase muscles and strength include
-anabolic steroids
-DHEA (dehydopiandrosterone)
-creatine
Ergonomic aids used to increase energy levels and optimize fuel use include-
caffeine
ephedrine
carnitine
chromiun
ribose
National Council Against Fraud task force was est. to evaluate claims that products enhance performance

-9 most common tactics manufacturers use to sell ergogenic substances include-
general misrepresentation
claims that company is currently doing blind research work
research not available for public review
testimonials
patents
media
In most cases, objective representation of ergogenic products isn't available from the companies that sell them.
burden of proof must fall on research scientists
Safety issues
-many safe ergogenic products are available
-they generally don't enhance performance in healthy, active individuals who regularly eat a well-balanced diet
-many risks associated w/ the use of many ergogenic substances
-FDA doesn't regulate the supplement industry, adding to the risk
Androstenodione
-anabolic steroid used to increase blood testosterone
-claims to increase lean body mass, sexual performance and strength; and decrease body fat
studies on resistance-trained men show no effect on muscle size, strength or body composition
in 2004, FDA declared androstenodione illegal
Caffeine
-used to improve endurance, delay fatigue and enhance fat loss
-studies show it may be an effective ergogenic aid
Effective does 5-6 mg/kg BW
-for 110lb person, 250-300mg caffeine
-85mg in 8 oz strong coffee,
-36 mg in caffeinated soft drinks,
-100 mg in caffeine-containing pills
Carnitine
-essential in body, found in diet
-role of fat oxidations, claims for supplemental carnitine include decreased muscle pain and increased weight loss, endurance, cardiovascular function and strength.
-studies show mixed results
Chromium
-enhances insulin sensitivity
-studies that showed an increase in muscle mass and decrease in body fat,
-other studies failed to replicate the results.
Conjugated Linoleic Acid (CLA)
-Polyunsaturated fatty acid found in lamb, beef, and dairy products
-claims for supplemental CLA include weight loss, fat loss, gains in muscle mass and strength, and improved health related to heart disease and other chronic diseases.
Conjugated Linoleic Acid
studies have shown decrease in body fat, decrease in triglycerides and VLDL cholesterol, and increased resting metabolic rate.
Creatine
-used in body as source of muscle energy in form of phosphocreatine
Creatine
-Large body of scientific evidence showing the following positive results in active individuals:
-increased muscle mass, lean mass, strength gains, enhanced recovery and endurance.
- may help athlete maintain or sustain force output for longer period of time, = completing more repetitions
-some individuals don't respond to creatine supplementation
-most likely due to amount of creatine in muscle prior to supplementation
Dehydroepiandrosterone (DHEA)
-link to testoterone=thought to increase muscle mass
-athletes use it as it decreases w/age
-studies don't show evidence that DHEA has anabolic effect or enhance performance
Ephedra -aka Ma Huang
-use for weight loss, increased energy and performance
-FDA banned it in 2004
Protein (Whey, essential amino acid supplements
-athletes need 1.2-1.7g/protein/kg BW/day
-no benefit proven
Protein supplement ads claim
-needs can't be met w/ food alone
-better quality than in food
-con't consume too much protein
-reduce catabolic process during sleep
-no support for these claims
eating disorder
psychiatric condition involving extreme body dissatisfaction and long term eating patterns harming body
disordered eating
variety of abnormal or atypical eating behs used to reduce weight
multiple factors contribute to develop. of eating disorder
-family environment
-unrealistic media images
-socio-cultural values
-personality traits
-genetic and biological factors
Family environment
-influences what we eat and patterns w/ regard to eating
-families w/ anorexic member seem to have more rigid family structure
-families in which a member has bulimia show a less stable family organization
Media Images
-computer-enhanced images of "perfect" bodies fill the media
-adolescents aren't always able to distinguish between reality and media fantasy
-comparing themselves to these images, adolescents may develop a negative body image
Sociocultural Values
-western culture values slenderness as beautiful and as a sign of self-discipline, health, and wealth.
-cultural values influence a person's body image and can contribute to eating disorders
Personality traits
-individuals w/ eating disorders may exhibit specific personality traits
-difficult to tell if traits are a cause of or an effect of the eating disorder
-personality traits associated w/ anorexia differ from those associated w/ bulimia nervosa.
Genetic and bio factors
-probability of having an eating disorder is several times higher if a biological relative also has an eating disorder

-implies there may be a genetic component
-very difficult to separate genetic and environmental influences
Anorexia Nervosa
medical disorder in which unhealthful behs are used to maintain a body weight less than 85% of expected weight
-90-95% young girls and women
-.5-1% of us females will develop it
-5-20% of females w/ anorexia will die from complications
Symptoms of anorexia
-extremely restrictive eating practices
-self-starvation
-intense fear of weight gain
health risks of anorexia
-electrolyte imbalance
-cardiovascular problems
-gastrointestinal problems
-bone problems
Bulimia Nervosa
-eating d/o characterized by binge eating followed by purging
Binge eating
eating large amount of food in short period of time
Purging
attempt to rid body of unwanted food by vomiting, laxatives, fasting, excessive exercise or other means
Bulimia nervosa
-affects 1-4% of women
-affects more women than men
-1:6 1:10
-1% of bulimia patients will die w/10 years of diagnosis
bulimia symptoms
-multiple binge eating episodes
-recurrent vomiting, laxatives, diuretics, fasting, exercise
-binge eating occurs on average at least twice a week for three months
-negative and distorted body image
Bulimia health risks
-electrolyte imbalance-caused by dehydration and loss of sodium and potassium ions from vomiting
-gastrointestinal problems
-dental probs
-calluses on backs of hands or knuckles
-swelling of cheeks or jaw area
-burst esopphagus
disordered eating
-comprised of a variety of unhealthful behs
--binge-eating
--chronic overeating
--chronic dieting
binge eating symptoms
-often overweight
-lack of control during binging
-chaotic eating behs (too fast, much, in private)
-negative self-esteem, poor body image
-often associated w/ depression, substance abuse, anxiety d/os
binge eating health risks
-increased risk of overweight or obesity
-foods eaten during binging are often high in fat and sugar
-stress leads to psychological effects
chronic dieting symptoms
-preoccupations w/ food, weight, calories
-strict dieting
-excessive exercise
-loss of concentration; mood swings
-increased criticism of body shape
Chronic dieting health risks
-poor nutrient and energy intakes
-insufficient caloric intake causing low vitamin and mineral intake
-decreased energy expenditure due to a reduced basal metabolic rate
-decreased ability to exercise
-increased risk of eating d/o
Female Athlete Triad
serious medical syndrome frequently seen in female athletes; consists of
-disordered eating
-menstrual dysfunction
-osteoporosis
--sports that emphasize lean bodies or use subjective scoring
treatment for eating disorders
successful treatment usually involves a team approach, including
-patient
-physician
-nutritional counselors
-psychiatric counselors
Many different treatment plans are used depending on the needs of the patient
treatment plans may include:
-nutritional rehab
-psychosocial interventions
-medications
Treatment for anorexia should
-restore healthy weight
-treat complications
-encourage healthful behaviors
-correct dysfunctional feelings towards the eating disorder
-enlist the help of family and friends
Bulimia treatments should
-identify and modify the events that trigger binging and purging behs
-monitor and alter thought patterns related to food and body image
-include family and friends to support the patient
Prevention of eating disorders requires
-reducing weight-related criticism of children and young adults
-identifying unrealistic body images in the media
-participation in physical activity and sports
-modeling a healthy diet by parents