Term
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Definition
| any movement of skeletal muscles that requires energy, including exercise, sports, and simple unplanned activities of daily living |
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Term
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Definition
| physical activities that are planned, repetitive, and intended to improve physical fitness (ex. walking, biking, swimming, team sports, and running) |
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Term
1. reduces blood pressure
2. increases cardiovascular function and improves blood lipid profile
3. aids in weight loss/weight control
4. increases muscle mass and strength
5. improves GI tract peristalsis
6. improves sleep (if activity is done in the morning or afternoon)
7. prevents or reduces mild depression or anxiety
8. improves cognitive function
9. reduces risk of colon cancer, prostate cancer and likely breast cancer
10. improves immune function
11. increases flexibility and balance
12. reduces stress and improves self-image
13. improves blood glucose regulation
14. strengthens bones and joints |
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Definition
| what are benefits of physical activity? |
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Term
1. 150 min (2 hour and 30 minutes)/week (ex. 30 min on 5 days of the week of moderate-intensity aerobic exercise)
2. 75 min (1 hour and 15 min)/week of vigorous-intensity aerobic exercise
3. an equivalent combination of moderate-and vigorous intensity aerobic activity |
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Definition
| how much physical activity is recommended by the physical activity guidelines for americans to reduce risks for chronic diseases and/or if weight loss is a goal? |
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Term
| rating of perceived exertion |
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Definition
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Term
| will enhance your success |
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Definition
| why is goal setting important? |
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Term
1. choose a goal that is CHALLENGING AND ATTAINABLE
2. START SLOW, like run a mile without stopping
3. set long term goals, with several smaller goals
4. MEASURABLE, ATTAINABLE, AND REALISTIC GOALS provide focus and motivation for any endeavor |
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Definition
| what are important characteristics for any goal you set to help maintain and achieve physical fitness? |
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Term
1. aerobic exercise
2. strength training
3. flexibility |
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Definition
| a balanced fitness program will include three key types of activities? |
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Term
1. Frequency, number of days per week
2. Intensity, how hard you work, heart rate, resistance
3. Time, how long is each session
4. Type of exercise, chose of exercise |
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Definition
| what is the FITT principle? |
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Term
| aerobic means "with oxygen" and it uses large muscle groups with AIM TO INCREASE HEART RATE (enhances heart and lung function) |
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Definition
| what is aerobic exercise? |
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Term
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Definition
| maximal force a muscle can exert against a load at one time |
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Term
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Definition
| ability of the muscle to perform repeated, submaximal contractions over time without becoming fatigued |
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Term
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Definition
| combines strength with speed for explosive movement such as jumping or throwing |
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Term
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Definition
| ability to move a joint through its full range of motion |
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Term
1. GRADUAL PROGRESSION toward a goal of regular physical activity is recommended
2. KEEP GOAL SENSIBLE, 30 minutes moderate activity most (all) days of week |
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Definition
| what are some tips for a person who need HELP WITH LONG-TERM MAINTENANCE of his or her fitness program |
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Term
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Definition
| IMMEDIATE source of energy for body functions |
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Term
ATP; energy in food is converted to ATP (ATP: adenosine tri-phosphate)
-ADP + food energy + phosphate group-->ATP
-ATP--> energy to do work + ADP + phosphate group |
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Definition
| what is the fuel used for muscle work and how is it formed? |
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Term
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Definition
| resting muscle can only store enough ATP to keep a muscle working for how long? |
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Term
| ATP;cells must CONSTANTLY AND REPEATEDLY USE AND THEN RE-FORM ATP USING VARIOUS SOURCES OF ENERGY |
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Definition
| what is the fuel for muscle work and the various ways to obtain it? |
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Term
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Definition
| high-energy compound formed and stored in muscle cells; first line of defense for RESUPPLYING ATP IN MUSCLES WHEN IT IS DEPLETED |
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Term
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Definition
| activated instantly (main advantage)-major source of energy for events LASTING LESS THAN 1 MINUTE |
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Term
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Definition
| phosphocreatine (PCr) sustains ATP for how long? |
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Term
main advantage- major source of energy for events lasting less than 1 minutes
disadvantage- not much made and stored in muscle |
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Definition
| what are the advantages and disadvantages to PCr? |
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Term
PRO: replenishes ATP quickly (next fasted to PCr breakdown)
CONS (2): Quick but unsustainable (30 seconds to 2 minutes of work); lactate build-up (cramps) (changes acidity that inhibits glycolysis enzymes) |
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Definition
| what are the pros and cons of anaerobic glucose breakdown? |
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Term
| produces 2 ATP per glucose which is -5% of energy potential |
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Definition
| what percentage of energy potential does anaerobic glucose breakdown provide? |
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Term
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Definition
| what type of fuel for muscle work produces 28-30 ATP per glucose? |
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Term
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Definition
| what is the percent of energy potential that aerobic glycolysis provides for our bodies? |
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Term
| sow but sustainable (2 minutes to 3 hours of work) |
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Definition
| what are the pros and cons of aerobic glucose breakdown? |
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Term
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Definition
| what kind of essential nutrient do we need for prolonged endurance exercise? |
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Term
Anaerobic glucose metabolism: produces 2 ATP and lactic acid
Aerobic glucose metabolism: 28 to 30 ATP and 6 molecules of CO2 and H2O |
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Definition
| compare and contrast anaerobic and aerobic glucose metabolism? |
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Term
1. ATP
2. Phosphocreatine (PCr)
3. Carbohydrate (anaerobic)
4. Carbohydrate (aerobic) |
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Definition
| what are the 4 different types of energy sources that we use in our body? |
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Term
1. ATP: all types
2. PCr: shotput, high jump, bench bress
3. Carb (anaerobic): 200-yard (about 200 meters) sprint
4. Carb (aerobic): basketball, swimming, jogging, power walking, soccer, tennis |
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Definition
| how do our bodies use different fuel sources for different activities and why this varies? |
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Term
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Definition
| this type of essential nutrient is a minor fuel source |
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Term
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Definition
| this essential nutrient yields in the breakdown of glucose for approximately 95% OF THE ATP made from complete glucose metabolism |
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Term
initially training-- tiring easily in 20 minutes; months later, may go 1 hour plus before fatigued;
increased training-->increased mitochondria and blood flow (more oxygen)--> increased aerobic capacity |
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Definition
| what is the training effect? what are some results that occur from sustained training? |
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Term
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Definition
| this essential nutrient is mostly used during weight lifting sessions |
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Term
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Definition
| this essential nutrient is used mostly during the 200-meter hurdles; basketball; and hard cycling for 1 hour |
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Term
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Definition
| protein is used most out of all activities compared during what acitivty? |
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Term
| high-intensity exercise, especially lasting 30 seconds to 2 minutes (200 yard sprint) |
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Definition
| when do we use the carbohydrate (anaerobic) energy source? |
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Term
| exercise lasting 2 minutes to 3 hours or more; the higher the intensity (ex. running a 6 minute mile) the greater the use (basketball, swimming, jogging, power walking, soccer, tennis) |
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Definition
| when will we use the carbohydrate (aerobic) energy source? |
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Term
| exercise lasting more than a few minutes, greater amounts are used at lower exercise intensities (long-distance running, cycling, much fuel used in a 30 minute brisk walk) |
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Definition
| when do we use fat (aerobic) as an energy source? |
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Term
| low amount during all exercise; slightly more in endurance exercise, especially when carb fuel is depleted (long-distance running) |
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Definition
| when do we use protein (aerobic) as and energy source? |
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Term
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Definition
| what is the desirable body fat for male athletes? |
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Term
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Definition
| what is the desirable body fat for female athletes? |
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Term
1. genetics
2. hormones
3. age
4. sex
5. body size and composition
6. training |
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Definition
| what are 6 factors that influence our calories needs? |
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Term
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Definition
| main fuel for many types of activity |
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Term
| ~60% of total kcal from carbs |
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Definition
| what is the macronutrient recommendation for physically active individuals? |
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Term
| 6g of carbs/kg body weight |
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Definition
| what is the minimum amount of carbs needed to prevent chronic fatigue and provide enough glycogen storage? |
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Term
| carbs are need to PREVENT FATIGUE and provide muscle and liver with adequate amount to store (STORE AS GLYCOGEN) |
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Definition
| what are reasons why consuming enough carbs is important for an athlete? |
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Term
| ~35% of total kcal from fat |
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Definition
| what is the macronutrient recommendation of fat for physically active individuals? |
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Term
0.8-1.7g protein/kg body weight
some recommend 2.0g/kg body weight for weight training |
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Definition
| what is the macronutrient recommendation for protein for physically active individuals? |
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Term
| false; needs are easily met by a normal diet; protein supplements are NOT necessary; excessive protein has not been shown to be beneficial |
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Definition
| t or f: protein supplements are shown to be beneficial |
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Term
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Definition
| what two vitamins may prevent oxidative damage? |
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Term
| fruits, vegetables, whole-grain breads and cereals, and vegetable oils |
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Definition
| what foods are rich in antioxidants? (increase intake of fruits and vegetables) |
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Term
| sports anemia--focus on iron-rich foods to prevent this |
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Definition
| increase in plasma volume but not RBCs |
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Term
1. irregular menstruation/amenorrhea
-severe bone loss and osteoporosis
-extra calcium doesn't compensate for effects of menstrual irregularities
-comprises bone health
-women who stop menstruating need to be concered (female athlete triad)--leads to increased risk of decreased bone mass and stress fractures-remedy: decrease training and gain weight--bone loss may be irreversible
2. calcium deficiency increases risk of stress fractures |
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Definition
| what are ramifications of chronic under consumption of calcium? |
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Term
athletes need more than average needs
avoid losing more than 2% of body weight during exercise |
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Definition
| understand fluid needs and how to maintain hydration during activity |
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Term
| fore very 1 lb lost, replace with 2-3 cups of fluid |
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Definition
| how should an athlete replace water loss during an activity? |
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Term
1. weigh pre- and post-exercise
2. check urine color
3. drink fluid freely 24 hours before event
4. drink 1.5-2.5 cups of fluid at least 4 hours before exercise
5. consume 1.5 to 3.5 cups of fluid per hour for events lasting longer than 30 min.
6. within 4-6 hours after exercise, consume 2-3 cups of fluid for every pound lost
7. avoid caffeine and alcohol |
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Definition
| what are 7 guidelines to maintain fluid during activity and replace fluid losses? |
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Term
| hypovolemia (heat stress and exhaustion causes this) |
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Definition
| depletion of blood volume due to fluid loss |
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Term
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Definition
| occurs when fluids are replaced without also replacing sodium (frequent complication of heat exhaustion) |
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Term
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Definition
| high blood flow to working muscles (overloads body's cooling system) (sweating ceases, internal body temp reaches 104F, fatality rate high) |
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Term
when you are doing an activity that lasts over 60 minutes
-helps maintain blood glucose level and blood volume; especially important in hot weather; delays "bonking"; the electrolytes maintains blood volumes, enhances absorption of water and carbs, and stimulates thirst |
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Definition
| when are sports drinks recommended and why? |
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Term
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Definition
| water intoxication that results in low blood sodium and low blood chloride |
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Term
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Definition
| a process in which a high-carb diet is consumed for several days before an athletic event while tapering exercise duration in an attempt to increase muscle gylcogen sstores |
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Term
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Definition
| T or F: Eating a large amount of carbs the night before an event is considered carbohydrate loading |
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Term
| light meal (1000 kcal or less) 2-4 hours prior to event (consists primarily of carbs (to top off glycogen stores) ~200g card; low fat (<25% of energy intake);little fiber (to prevent bloating, gas); moderate protein; avoid fatty, fried foods (blended or liquid meal recommended if meals eaten 1-2 hours prior) |
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Definition
| which nutrient(s) should be emphasized in a pre-event meal for an endurance athlete? |
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Term
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Definition
| an alternative to high carb diets for endurance athletes; can supply about 50% of energy during endurance events; instead of pre-event high-carb (inhibits fat breakdown), consume 60% calories from ____; cells adapt to use _____ for fuel; goal: to limit insulin secretion which would normally inhibit breakdown of fat |
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Term
| contains 40gm carbs, 10 gm of protein, 4 gm of fat, 5 gm of fiber |
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Definition
| what is an idea bar for endurance athletes? |
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Term
| need bars/gels/chew if exercise if more than 60 minutes so you don't "hit the wall" |
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Definition
| when and why would a gel or a bar be warranted during exercise? |
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Term
| carb-rich meal within 30 min after endurance even (1-1.5 g carb per kg body weight); repeat meal every 2 hour for the next 4-6 hours; aim for a 3:1 ratio of carbs to protein; fluid and electrolyte replacement essential |
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Definition
| what is the best approach to recovery from an event through nutrition? |
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Term
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Definition
| combines strength with speed, improving the ability to apply force quickly (middle distance running, gridiron football, rowing, swimming) |
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Term
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Definition
| due to additional lean muscle mass, calories need to be (lower,higher) with emphasis on protein intake in recovery? |
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Term
| 4-7g per kg body weight for days prior to event |
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Definition
| what is the carb recommendation for power athletes before a power event? |
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Term
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Definition
| what is the carb recommendation for power atheletes as a pre-event meal/beverage? |
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Term
| 1.0-1.5 g per kg body weight of protein to restore glycogen; consume 20 g high-quality protein 1 to 2 hours after exercise to maximize protein synthesis (requires 3:1 ratio carb to high quality protein) |
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Definition
| what is the recommendation of protein and carbs after a power event for power atheletes? |
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