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Definition
| Good health and physical condition, primarily as the result of exercise and proper nutrition |
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Term
| Cardiorespiratory Endurance |
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Definition
Cardiorespiratory endurance: Ability to sustain cardiorespiratory exercise such as running and biking for an extended length of time
Heart, blood, lungs must be able to provide sufficient oxygen and energy to muscles |
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Definition
| Muscle strength: ability to produce force for a brief period of time |
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Definition
ability to exert force over a long period of time without fatigue
These can be better achieved with strength training. |
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Definition
| Range of motion around a joint, improved with stretching |
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Definition
| proportion of muscle, fat, water and other tissues in the body |
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Definition
Reduced risk of heart disease by reducing blood pressure and has been associated with higher HDL levels
Improved body composition: Exercise helps burn excess fat and builds muscle which results in leaner body mass
Reduced risk of Type 2 diabetes: Helps control blood glucose by increasing insulin sensitivity
Improved bone health: Improved bone density which reduces risk of osteoporosis
Improved immune system: Increase immunoglobulins which function like antibodies
Improved sleep: Anxiety reduction, antidepressant effect and changes in body temp which promote sleep
Over half of americans do not meet daily physical fitness requirements |
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Term
| Cardiorespiratory Exercise |
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Definition
Cardiorespiratory exercise can help with cardiorespiratory endurance and body composition
Continuous activities which use large muscle groups
Ex: High-impact aerobics, climbing stairs, brisk walking
Primarily aerobic because it uses oxygen
Heart rate and stroke volume (amount of blood pumped by the heart in each beat) increased to maximize blood flow delivery to muscles
Reduces risk of heart disease, helps maintain healthy weight, and improve body composition |
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Term
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Definition
Weight training: improves muscle strength, muscle endurance and body composition
To increase muscle strength: small number of reps with heavier weights
To increase muscle endurance: higher number of reps with lighter weights
Important to rest between exercises in order to avoid muscle strain or injury |
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Term
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Definition
FITT Principle:
F = Frequency (Times per week)
I = Intensity (How hard you exercise)
T = Time (For how long you exercise)
T = Type (Walking, jogging, biking… ) |
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Term
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Definition
Carbohydrates: primary source of energy for high intensity exercise
Found in muscles as glycogen which is converted from blood glucose, this is sufficient to sustain approx. 2 hours of moderate exercise
20-50% more glycogen can be stored in muscles which endure exercise regularly as compared to those that don’t
Glycogen in the liver maintains the blood glucose levels regulated
Lactate is a by-product during high-intensity exercise and is dispersed to other muscles
Used as energy during low-intensity exercise |
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Term
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Definition
Used as main energy source during longer low-intensity exercises
Supplied in two forms:
Fatty acids in the bloodstream which is supplied from food and triglycerides released from fat store
Fatty acids in muscle tissue which is also in the form of triglycerides
As the body uses fat for energy, it is broken down into fatty acids and supplied to the muscles via the bloodstream where it is converted to ATP. Whereas triglycerides in the muscles are oxidized to provide direct energy to muscles |
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Term
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Definition
Fat which is burned by the muscle is provided from all areas of the body
Although storage of fat is unlimited in the body, the ability for muscles to use it as fuel is not
As duration of exercise increases, the availability of carbohydrates decreases and the body’s use of fat increases |
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Term
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Definition
mainly used for build and repair of muscles
Damage of muscles occurs primarily from strength and weight training, amino acids are required for the build up and repair
Body is able to use protein as energy but it’s primary sources are fat and carbohydrates
Amino acids are converted to glucose in the liver
Daily intake of protein for athletes:
DRI recommends the standard for athletes but others argue higher
Endurance athletes should require 1.2 - 1.4 g/kg body weight and 1.6 - 1.7 for resistance/strength activities |
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Term
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Definition
Large meal should be consumed 3-4 hrs prior
Smaller meals 2- 3 hours prior
Snack or supplements 1/2 - 1 hour prior
Carbohydrates should be consumed 15 - 30 minutes before exercise as it provides the muscles with immediate energy and helps reduce muscle damage
Protein before or during exercise helps increase muscle glycogen synthesis and protein synthesis once its over
High-fat foods should be avoided as they take much longer to digest and may cause sluggishness
For exercise which lasts over an hour begin carbohydrates intake shortly after start and about 15 - 20 min then
Glucose, sucrose, maltodextrin provide quickest absorption; avoid fructose as it could cause GI discomfort
Consuming both carbohydrates and proteins is the best combination for muscle maintenance and growth
Consuming lowfat chocolate milk has shown to improve recovery and increase performance in following workout |
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Term
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Definition
2-3 hours prior to exercise consume 2-3 cups
5 - 10 minutes before consume 1/2 - 1 cup
15 -20 min intervals during exercise consume 3/4 - 1.5 cups |
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Term
| Heat exhaustion vs Heat Storke |
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Definition
Heat exhaustion:
Profuse sweating, fatigue, thirst, muscle cramps, headaches, dizziness/light-headedness, weakness, nausea, vomiting, cool and moist skin
Heat Stroke:
High body temp (above 103), red hot and dry skin, rapid and strong pulse, rapid and shallow breathing, throbbing headache, dizziness, nausea, unconsciousness, extreme confusion |
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Definition
Made to enhance the body’s ability to use carbohydrate and water
During exercise:
Serves as an energy source for muscles
Maintains blood glucose levels
Increases rate of water absorption |
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Term
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Definition
not supported
Creatine: studies are controversial. Some studies claim it helps in high-intensity strength exercise and some show no changes
Caffeine: aids performance in endurance events
Stimulates central nervous system and promotes breakdown of muscle glycogen and may increase fatty-acid availability
Improves anaerobic activities such as weight training
NCAA bans caffeine when concentration in the urine exceeds 15 micrograms/ml (~ 4 -5 cups of coffee) |
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Term
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Definition
testosterone-based substance that promotes muscle growth and strength
Androgenic effect: extra testosterone causes hormone imbalance in both men and women which can cause undesirable health side effects.
Mind: extreme aggression, unpredictability, insomnia, anxiety..
Face and hair: in females can increase growth of facial hair and cause male-pattern baldness, can also cause swollen appearance
Voice: women can have irreversible deepening of the voice
Chest: Women may lose contour and men may develop increased breast enlargement
Heart: heart disease, hypertension, heart attack…
Abdominal organs: Liver damage, cancer, nausea, vomiting, gallstones..
Blood: higher risk of blood clots, increased LDL, glucose intolerance…
Reproductive system: Risk of cancer, sexual dysfunction, shrinking of testes, loss of fertility, loss of menstruation, fetal damage if pregnant.
Body: weight gain, altered body composition, impaired growth |
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Term
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Definition
Decreases glycogen synthesis and use of glucose for energy
Increases fat breakdown for energy
Increased risk of high blood pressure, atherosclerosis, and diabetes
Acromegaly: tissues, organs and bones grow abnormally large |
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