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168 Cards in this Set
- Front
- Back
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Physical fitness
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Is good health or physical condition as a result of exercise and proper nutrition
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Physical activity
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Body movement that expends energy
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Exercise
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Formalized training or structured physical activity
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5 components of physical fitness which must be considered to achieve optimal fitness |
Cardiorespiratory endurance: ability to sustain cardiorespiratory exercise Muscular strength: ability to produce force for a brief period of time Muscular endurance Flexibility: range of motion around join Body composition: the proportion of muscle, fat water and other tissues in the body |
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A successful physical fitness program |
incorporates activites based on the five compoenents of fitness Tailored to meet needs of individuals |
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Benefits of physical fitness |
Weight management cardivascular health diabetes prevention and management bone health cancer risk overall well being |
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Cardiorespiratory fitness if measured by |
VO2max |
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What is Vo2max |
max amount of O2 that can be consumed by tissues during exercise |
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What will help increase Vo2max |
Gradual increases in exercsie intensity |
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Benefits of cardio respiratory exercise |
Help maintain healthy body weight and improve body composition by reducing body fat
Reduce stress Lowers risk of heart disease by maintaining normal cholesterol levels and lowering heart rate and blood pressure |
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Benefits of stretching
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Improves flexibility
Reduces muscle soreness and the risk of injury Improved balance, posture, in circulation of blood and nutrients through body |
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What is the fitt principle?
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F= frequency I= intensity (Low, moderate, vigorous) T= time T= type |
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Progressive overload
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Prevents a plateau of fitness level due to the body adapting to exercise program
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How do you prevent the body from adapting to an exercise program?
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Modify one or more elements of the FITT principal will challenge the body in different ways so that the level of fitness improves
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Mechanisms of anaerobic energy production
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ATP found in the muscle provides energy for two seconds
Creatine phosphate provides ATP for another 7 to 8 seconds Glycolysis produces a small amount of ATP Carbohydrates are the only macronutrient available for in anaerobic metabolism |
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Aerobic energy production during exercise
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When ADP and creatine phosphate stores are unable to meet energy demands breathing becomes heavier and oxygen intake increases
The pace of exercise decreases and the body relies on aerobic energy production |
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Source of energy during the first 10 to 30 seconds of exercise
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ATP and creatine phosphate
Start using glucose |
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Source of energy from 30 seconds to five minutes of exercise
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Glucose
Start using fatty acids |
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Source of energy from 10 minutes on during exercise
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Fatty acids and glucose
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Creatine phosphate is obtained by
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Ingestion of meat
endogenous production by the liver and kidney |
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Creatine phosphate contains_____ thus need to____
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Nitrogen containing, the need to remove as waste product
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Describe energy source during low intensity exercise
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Smallest amount is glucose
Largest amount is free fatty acids Middle amount is muscle triglycerides |
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decribe energy source during moderate intensity exercise
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Smallest amount is glucose
Free fatty acids, muscle triglycerides, muscle glycogen all about the same |
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Describe energy source during high-intensity exercise
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Glucose and muscle triglycerides are the smallest
free fatty acids Is second Muscle glycogen is the most |
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Effects of training on glycogen stores
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Training increases the amount of glycogen that the muscles can hold by 20 to 50% which allows for increased endurance
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____ is the primary energy source during high-intensity exercise |
Carbohydrates because it is the only substrate for anaerobic energy
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Cover hydrates are used during prolonged endurance to__
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Maintain blood glucose
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The primary carbohydrate source for physical performance is____
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Muscle glycogen
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During moderate exercise describe the contribution of muscle glycogen and liver glycogen
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Equal
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During high-intensity exercise described the contribution of muscle glycogen and liver glycogen
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Muscle glycogen dominates
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Describe the endurance of someone with a predominantly fat and protein diet
Someone with a normal next diet And someone with a high carbohydrate diet |
Fat and protein diet has lowest glycogen store
Normal mixed diet is middle High carb diet is highest |
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Sources of fat during exercise
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That ESN stored in the muscle and free fatty acid in the blood from adipose tissue
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Effect of duration of exercise on fatty acids use
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Use increases with time
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Effects of training on fatty acids use
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Endurance training results in an increase in the amount of fatty acids stored in the muscle which can increase the amount of fat for energy because it directly supplies fuel to the muscles training also causes muscle cells to produce new in the larger mitochondria which oxidize fatty acids to produce ATP also increases enzymes that aid in fatty acid oxidation
AKA trained muscles use more fat |
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_____ is the primary energy source during low to moderate intensity exercise
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Fatty acids
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Intensity and duration how do they affect fat use during exercise
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That supplies nearly all energy during low to moderate exercise
Use more fat with increased duration |
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Protein is primarily needed to___
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Build and repair muscles
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Is protein used for energy during exercise?
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Exercise increases cortisol which stimulates protein breakdown
Use depends on intensity and duration as well as availability of other fuels Most recreational exercisers can easily meet protein needsWith a balanced diet |
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What is the recommended need of protein
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.8 g per kilogram of body weight
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Who might need more protein in the diet?
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Endurance athletes and those doing significant resistance training
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What happens to glucagon during exercise?
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Stays the same for most of the exercise and increases after 100 minutes of exercise
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What happens to catecholamines during exercise?
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Increase slightly at first and then around hundred minutes skyrocket
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What happens to cortisol during exercise?
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About the same during exercise and then around 100 minutes skyrocket
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What happens to insulin during exercise
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Decreases lately and then around 100 minutes decreased significantly
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What happens to growth hormone during exercise?
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Increased significantly between 20 and 40 minutes and then level off
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There is a greater uptake of glucose by the muscles when?
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Glycogen has been depleted
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Energy use after exercise
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Fatty acids and glucose are taken up by the muscle
Greater uptake of glucose with glycogen depletion fatty acids are major fuel source Glycogen synthesis is the priority |
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How does the timing of meals affects fitness and athletic performance?
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Important to allow sufficient time for food to digest before exercise
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How long should you allow a large meal to digest before exercising?
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3 to 4 hours
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How long should you allow smaller meals to digest before exercising?
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2 to 3 hours
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How long should you allow liquid supplements or small snacks to digest before exercising
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30 minutes to one hour
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Exercise lasting greater than one hour requires
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Food intake to maintain blood glucose levels
Carbohydrate intake recommended at 15 to 20 minute intervals |
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_____ after exercise will affect how the body recovers |
Food eaten
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Food goals before exercising
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Maximize glycogen stores
Adequate hydration Minimize undigested food in the stomach |
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What should a proper meal consist of before exercise?
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60 to 70% carbohydrate
10 to 20% protein Low fat and fiber 2-4 hours before exercise |
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grams of carbs in 1/2 a banana |
15 grams |
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1/2 bagel carbs |
15 grams |
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Grams of carbs in sports drink |
13-19 grams |
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Important to consume during exercise |
maintain hydration Carbs 30-60 grams per hour consumed every 15-20 minutes |
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goals for after exercise
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Replenish glycogen Muscle repair and recovery |
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How to replenish glycogen after exercise
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Consume karma hydrate after exercise helps replenish muscle and liver glycogen most effective 30 to 45 minutes after exercise.
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For muscle repair what type of meal should be consumed after exercise |
high carb moderate protein low fat |
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______ after exercise increaes muscle protein synthesis |
consuming protein and carbs |
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Minerals that may be concern in highly active people |
iron and calcium |
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How is iron an issue in highly active individuals |
Nexessary for energy metabolism and oxygen transport levels may be low due to menstratuion, intravascular hemolysis or sports anemia |
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what happens after 2% loss of body water |
impaired aerobic performance |
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What happens after 4% loss of body water |
Reduced muscle endurance (thirst) |
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What happens after 6% loss of water |
reduced muscle strength |
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What happens after 8% loss of water |
Heat cramps and heat exhaustion |
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Water loss during exercise depends on |
environment training acclimitization |
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Vasodialation during heat illness causes |
dizziness (low BP) |
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Excessive loss of sweat during heat illness causes |
Loss of electrolytes (heat crams and heat exhustion) Loss of water causes heat exhaustion |
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Environmental heat stress and exercise causes |
Excessive rise in core temp heat stroke |
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signs of heat exhaustion |
Profuse sweating
fatigue Thirst cramps Headache Dizziness or lightheadedness Weakness Nausea and vomitting Cool moist skin |
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Signs of heat stroke
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Body temp above 103
Red hot and dry skin (no sweat) rapid strong pulse rapid shallow breathing throbbing headache dizziness nausea extreme confusion unconsciousness |
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benefits of heat acclimatization |
Increase in plasma volume
Increased size of sweat glands Amount of sodium in sweat decreases Sweating starts at lower core body temperature |
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Healthy adult women require how many cups of water per day
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Nine
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Healthy adult males require how many cups of water per day
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13
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To determine the amount of fluid needed for exercise
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Weigh yourself before-and-after exercise
Consume 16 - 24 Ounces of fluid for every pound of body weight loss during exercise |
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Sports drinks contain |
16 8% carbohydrates
Sodium and potassium |
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What beverages are suboptimal for hydration during physical activity
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Juice and juice drinks
Carbonated drinks Alcohol |
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What is an ergogenic aid |
Any substance that is used to improve athletic performance
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most commonly used ergogenic aids |
Creatine
Caffeine Anabolic steroids Growth hormone Erythropoietin |
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Most widely used ergogenic aid
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Creatine
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creatine improves athletic performance in advance such as
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High intensity short duration exercise
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Creatine is shown to
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Increase muscle strength and muscle mass
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Negative effects of creatine
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No negative effects on blood pressure kidney or liver function in healthy people
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Caffeine stimulates_____ and decreases_____
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Stimulates the central nervous system and decreases perception of effort
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The effect of caffeine on energy use
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May increase metabolism study acids for energy and spare glycogen stores
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Blank enhances athletic performance during endurance events
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Caffeine
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The NCAA classifies caffeine as a band substance when____
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When you're in concentrations exceed 15 mcg/mL
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What are anabolic steroids
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Testosterone-based substances that promote muscle strength and development
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Negative side effects of anabolic steroids
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Impotence in men
Amenorrhea and women Changes in hair growth Extreme mood swings and aggressiveness |
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Growth hormone causes an increase in this type of mass and a decrease in ___
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Increase in fat-free mass
Decrease in body fat |
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Growth hormone shows no increase of |
concurrent increase in muscle strength does not augment increase in contractile protein synthesis |
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abuse of growth hormone can lead to
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Development of diabetes, atherosclerosis, hypertension, acromegaly
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what is acromegaly? |
produce too much growth hormone and your bones increase in size |
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Erythropoietin is produced by |
the kidneys |
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Erythropoietin results in |
when there is a decrease in blood oxygen levels the hormone travels to bone marrow and stimulates red blood cell formation |
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Blood doping before synthetic erythropoietin was invented |
take some of athletes blood before competition take out blood cells and store them and inject before competition |
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Risks associated with erythropoietin doping |
increases blood viscocity if the blood becomes too thick it moves slowly and clogs capillaries (in brain can cause stroke, in heart can cause heart attack |
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what is food safety? |
Practices that prevent contamination and ensure suit is safe to eat
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And unsafe food supply can lead to
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Foodborne illnesses
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Food born illnesses can be
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An infection or intoxication from pathogens and food
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What are pathogens?
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Disease causing organisms
Viruses Bacteria Molds Parasites Prions Which are self reproducing Proteins that cause brain disease |
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What are toxins
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Poisons produced by living organisms
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Development of foodborne illnesses result from
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Interaction of pathogen, host and environment
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Example of an infection with an organism
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E. coli or salmonella
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Intoxication that occurs from toxins produced by pathogen example
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clostridium botulinium |
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Methods of exposure or transmission for foodborne illnesses
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Fecal to oral: may result from improper hygiene
eating raw Or undercooked meat, poultry, or fish |
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Who is at risk for foodborne illnesses?
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Older individuals
young children Pregnant Women Anyone with a compromised immune systemSuch as people with HIV-AIDS cancer and diabetes |
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What type of foods are the most common foods for bacteria to thrive on
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Protein rich
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Bacterial growth relies on
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A source of nutrients, moisture, high PH, temperature, time
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Strategies to prevent foodborne illnesses focusing on the four cs
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Cleaning
Combating cross-contamination Cooking Chilling |
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Methods of cleaning to reduce foodborne illnesses
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Wash hands regularly clean knives, utensils, countertops, sponges, cutting boards all fruits and vegetable should be wash with tapwater before preparation or consumption
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Proper handwashing technique
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Wash for at least 20 seconds only relying on hand sanitizer if handwashing is not an option use alcohol-based
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Cross-contamination
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Refers to crossover of pathogens from one item to another
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Five dos for cross-contamination
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Do separate Raw meats from produce in the refrigerator
Do you sanitize sponges and cutting boards with chlorine bleach solution Do wash utensils, countertops, and cutting boards thoroughly with hot soapy water after they touch raw meat, fish, or poultry Do marinate raw meat in refrigerator and sealed containers Do discard worn cutting boards with lots of cuts and scratches |
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Don't of cross-contamination (2)
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Don't use dirty towels to clean/Dry dishes
Don't reuse the marinade unless it has been boiled |
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To kill bacteria, foods must be cooked to proper temperatures of
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160°F
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Is color of me a reliable indicator
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No
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To check temperatures of me
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A proper food thermometer monitor is necessary
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What is the danger zone for bacteria to thrive in
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40 to 135 degrees Fahrenheit |
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How long can a food be kept in the danger zone
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No longer than two hours
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What is the purpose of cold temperatures such as refrigerators for food safety
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Slowdown bacterial growth
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Refrigerators should be set at what?
Freezers should be set at what? |
Refrigerators should be set at 40°F or below
Freezers should be set at 0°F or below |
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What is the FIFO method of storage
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Store items with the earliest expiration dates in front and use them first
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Leftovers should be refrigerated within_____
Leftovers can be in the refrigerator for_____ Raw meat, poultry can be kept in the refrigerator for______ |
Leftovers should be refrigerated within two hours
Left overs can be in the refrigerator for no more than four days Rommie, poultry can be kept for maximum of two days in the refrigerator |
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What is closed coded dating
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Packing numbers used by manufacturers
Manufacture can keep track of inventory or use in recalls |
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What is open dating
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The calendar date listed on perishable items like meat, poultry, eggs, dairy
Such as sell by or Best By |
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The sell by indicates
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The item should be purchased on or before that date
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best by indicates |
How long the quality of the food will be maintained not safety
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Two types of products dating
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Closed coded dating
Open dating |
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Food additives are items added to food in order to
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Change the quality, freshness, and/or safety
And rich nutrient content Improve the flavor and texture |
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Common additives to foods include
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Preservatives, nutrients, flavor enhancers
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Certifiable colors for food additives are
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Man-made and begin with FD&C D&C or Ext.
Derived from petroleum and coal |
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How common are allergic reactions to color additives
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rare |
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Toxicology of food additives
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Some dyes which are petroleum-based
Have caused cancer in laboratory animals |
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Regulation of food additives
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To receive FDA approval before use manufacturers must prove additives are safe
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Regulation of food additives exceptions
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Prior sanctioned or previously identified as safe example is nitrates which are used to preserve meats
Generally recognized as safe, believed to be safe based on review of historical use and research |
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Delaney clause |
In the food additives amendment states that additives proven to be carcinogenic and animals or humans at any dosage must be taken off the market
Now considered outdated Additives now safe if lifetime use presents no more than one in 1 million risk of cancer in human beings |
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Bovine growth hormone
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Occurs naturally in cows to assist in normal growth and development
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Recombinant bovine somatotropin
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Is man-made to mimic bovine growth hormone
When injected into cows, result in higher milk production by 25% Use of this is controversial but the FDA has deemed it safe |
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What other type of hormones are used in livestock industry other than recombinant bovine somatotropin
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Steroid hormones to increased weight of cattle
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Chemicals as food additives
antibiotics |
drugs designed to kill or weaken bacterial growth
Given to livestock too Treat sick animals Prevent disease Promote growth |
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Regular use of anabiotics leads to
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Antibiotic resistant bacteria
Low-dose of antibiotics routinely put in animal feed to stimulate weight gain |
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Methylmercury
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Mercury from an industrial pollution can accumulate in streams and oceans converting converted to methylmercury by bacteria in the water
Can I cumulate in shark, swordfish, mackerel and tile fish |
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The FDA and EPA recommend who avoids consumption of Fish with methylmercury
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Pregnant women and young children
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Pesticides
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Chemicals that kill or repel pests
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Two types of pesticides
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Herbicides: to kill weeds
Insecticides: To kill insects -Organophosphates used on fruits, nuts, vegetables, corn and wheat to control mosquitoes and termites |
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Risks of pesticides
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Unintended harm to the environment, animals, and humans
Residual residue on product |
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Minimizing the risks of pesticides
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80% removed by washing with clean, running water and scrubbing
Peeling the skin off produce or buying locally grown produce can help minimize pesticides in the diet |
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Top 10 foods containing pesticides
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Strawberries, Bell peppers, spinach, cherries, peaches, celery, apples, green beans, grapes, pears
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Organic
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Indicates production without use of man-made pesticide, fertilizer, bioengineering, or irradiation
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Livestock must be______ to produce organic foods
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Antibiotic and growth hormone free
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The use of the term organic on food items is regulated by
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Organic foods production act and national organic standards
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Two examples of organic farming methods
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Rotating crops between fields keeps pass from building up and improves soil fertility
Planting select bushes and flowers to attract beneficial insects which ward off unwanted pests |
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What is certified organic?
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Has been inspected by third-party agency to verify that no harmful chemicals have been applied for at least three years
The farmer and processor have annual certification inspections They have kept detailed records of their practices |
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Biotechnology
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Is used in the food supply to modify the genetic information of plants and animals to create ideal food products
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genetically modified
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Plans can be resistant to disease and produce more crops
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Genetic engineering
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Takes jeans from an organism and manipulates them to produce a modified product
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Opponents to genetic engineering worry about
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The disruption of the ecosystem and ethical dilemmas of creating Frankenfoods
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Genetically engineered foods are regulated for safety by
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FDA, USDA, and EPA
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How prevalent are genetically modified crops?
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Over 40 varieties including corn, soybeans, sugar beets, cotton
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Environmental hazards some people worry may come from genetically modified foods
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Unintended harm to other organisms, reduced effectiveness of pesticides, gene transferred to nontarget species
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Human health risks some people worry may come from gentically modified foods
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Allergies- introducing a gene may create new allergen
Gene transfer |
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Pros of genetically modified food
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Decreasing nutrient deficiencies in the world
No effects on human health have been shown as a result of the consumption of such foods by the general population in the countries where they have been approved Sustainable agriculture |
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golden rice |
Genetically modified rice with higher amounts of vitamin A
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