nutrition chapter 16 nut. and fitness

What is physical fitness?

refers to good health or physical condition, primarily as the result of exercise and proper nutrition.

What is physical activity?

refers to body movement that expends energy (calories).

What is exercise?

refers to formalized training or structured physical activity.

What is cardiorespiratory endurance?

refers to the ability to sustain cardiorespiratory exercise for an extended time.

What is muscular endurance?

refers to the ability to exert force for a long period of time without fatigue.

What is muscular strength?

refers to the ability to produce force for a brief time.

What is flexibility?

refers to the range of motion around a joint.

What is body composition?

refers to the proportion of muscle, fat, water, and other body tissues which make up body weight.

What are some of the benefits of physical activity on mortality risk?

Physical activity can lower the risk of all-cause mortality and cardiovascular disease mortality.

How can physical activity benefit cardiovascular health?

can lower the risk of cardiovascular disease, including heart disease and stroke

What is another chronic disease that physical activity can help prevent?

can help prevent hypertension

What type of diabetes can physical activity help prevent?

can help prevent type 2 diabetes

What are some types of cancer that physical activity can help prevent?

can help prevent cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.

How can exercise impact kcal expenditure?

an increase kcal expenditure even after exercise is over.

How can exercise impact consumption of kcal?

can allow for greater consumption of kcal.

How does exercise increase basal needs?

increases lean body mass, which increases basal needs.

How does exercise affect body fat and lean tissue?

promotes loss of body fat and slows loss of lean tissue.

How can exercise help with weight management?

* Slows or reduces weight gain


* Helps prevent weight regain after loss

What does exercise do to heart muscle?

strengthens the heart muscle.

What is the impact of exercise on the risk of cardiovascular disease (CVD)?

reduces the risk of CVD.

How can exercise help with blood pressure?

can decrease blood pressure

What is the impact of exercise on HDL cholesterol?

increase HDL cholesterol.

How can exercise help with body fat and the risk of type 2 diabetes?

decreases body fat, which decreases the risk of type 2 diabetes.

How does exercise affect insulin sensitivity?

increases sensitivity of tissues to insulin for up to 16 hours.

What is the impact of exercise on medication needs in people with type 2 diabetes?

can prevent or eliminate the need for medications in people with type 2 diabetes.

How does weight-bearing exercise affect bone health?

stimulates bone to become stronger and denser.

How can exercise affect bone mass?

increases bone mass.

What is the impact of exercise on the risk of osteoporosis/osteopenia?

reduces the risk of osteoporosis/osteopenia

How can exercise help with joint health?

can help manage arthritis pain and allows joints to move more easily.

How can exercise impact flexibility?

increases flexibility

What is the impact of exercise on falls and fall-related injuries?

lowers the risk of falls and fall-related injuries

How can exercise impact cognition?

improve cognition

What is the impact of exercise on the risk of dementia?

reduces the risk of dementia, including Alzheimer's disease.

What is the impact of exercise on the risk of cancer (percent)?

can reduce the risk of cancer up to 40%.

What are the main types of cancer that exercise can help prevent?

can help prevent breast cancer and colon cancer.

How can exercise help with muscle tension?

1. releases muscle tension.
2. \

How can exercise reduce cortisol levels?

can reduce cortisol levels.

How can exercise help with anxiety and depression?

can decrease anxiety and the risk of depression.

What is the impact of exercise on endorphins?

creates endorphins, which can enhance mood, aid in relaxation, aid in pain tolerance, and help control appetite

What are the components that a successful physical fitness program should incorporate?

should incorporate activities based on the five components of fitness

How should a successful physical fitness program be tailored?

to meet the needs of the individual.

What types of activities are involved in cardiorespiratory exercise?

continuous activities that use large muscle groups.

What is the typical nature of cardiorespiratory exercise?

typically aerobic exercise.

How is cardiorespiratory fitness measured?

measured by VO2max.

What is VO2max?

the maximum amount of oxygen muscles can consume during exercise.

How can cardiorespiratory exercise benefit cardiorespiratory endurance?

improves it

How can cardiorespiratory exercise impact body weight?

maintain body weight

What is the impact of strength training on muscle strength?

can improve muscle strength

What is the impact of strength training on body composition?

can improve body composition.

How can stretching impact flexibility?

can improve flexibility

How can stretching impact muscle soreness?

reduce muscle soreness

What is the impact of stretching on the risk of injury?

reduce the risk of injury.

What is the general recommendation for physical activity throughout the day?

to move more and sit less throughout the day.

What is the recommended amount of aerobic physical activity for substantial health benefits?

* adults should do at least 150 to 300 minutes a week of moderate-intensity
* or 75 to 150 minutes a week of vigorous-intensity aerobic physical activity
* or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
* Preferably, aerobic activity should be spread throughout the week.

Additional health benefits can be obtained beyond how many minutes of moderate-intensity physical activity per week?

300 minutes

What is the recommended frequency for muscle-strengthening activities?

Muscle-strengthening activities involving all major muscle groups should be done at least twice per week.

adults should do at least how many minutes a week of moderate-intensity?

150 to 300 minutes

How many minutes a week of vigorous-intensity aerobic physical activity?

75 to 150 minutes

How can regular physical activity impact bone health in children and adolescents?

can improve bone health

How can regular physical activity impact weight status in children and adolescents?

can improve weight status

What percentage of adults aged 18 and over met the Physical Activity Guidelines for aerobic physical activity?

53\.3%

What percentage of adults aged 18 and over met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity?

23\.2%

What is the importance of making an exercise program fun

can help with motivation and adherence.

What is the importance of convenience in an exercise program?

can help with adherence

What is the recommended approach for setting goals in an exercise program?

Setting small, attainable goals

How can tracking progress help with motivation in an exercise program?

can provide a sense of achievement and motivation to continue.

What is the recommended number of steps per day for health benefits?

10,000

How many steps are recommended for fitness?

3000

How many steps are recommended for weight loss?

12,000-15,000

What is another name for anaerobic metabolism during exercise?

anaerobic glycolysis

How does anaerobic metabolism occur?

in the absence of oxygen

How much ATP is produced from one glucose molecule during anaerobic metabolism?

2 ATP

When does anaerobic metabolism occur during exercise?

during the first few seconds of exercise or during intense exercise.

What is the characteristic of metabolism during aerobic exercise?

occurs in the presence of oxygen

When does aerobic metabolism begin during exercise?

when ATP and creatine stores are depleted.

What are the sources of fuel for aerobic metabolism during exercise?

Glucose, fatty acids, and amino acids

How does ATP production during aerobic metabolism compare to anaerobic metabolism?

ATP production during aerobic metabolism is slower than anaerobic metabolism but is more efficient, producing 36 ATP.

What type of exercise is predominantly fueled by aerobic metabolism?

Low to moderate intensity exercise

What is the source of instant energy during exercise?

stored ATP plus creatine phosphate.

How long can the ATP stored in muscles last?

2-3 seconds

What is the source of energy for the next 7-10 seconds of exercise?

ATP generated from phosphocreatine (PCr)

What is the source of short-term energy during exercise?

ATP created during anaerobic metabolism.

What is the source of long-term energy during exercise?

ATP created during aerobic metabolism.

What is the primary energy source for working muscles during high-intensity exercise?

Carbohydrate

What are the sources of carbohydrate for energy during exercise?

blood glucose, stored glycogen in muscles and liver, and dietary carbohydrate

How many kilocalories of glycogen are stored in the body?

2,600 kilocalories

How long does it take to deplete glycogen stores during high-intensity exercise?

within 20 minutes

How long does it take to deplete glycogen stores during low-intensity exercise?

within 90 minutes

What is the preferred source of glycogen for muscle cells during exercise?

Muscle glycogen

Can liver glycogen be used as an energy source during exercise?

Yes

What is the energy source for the brain during exercise?

Blood glucose

What happens to lactate produced during low-intensity exercise?

shuttled to the liver and converted to glucose

What are the factors that affect the use of glucose and glycogen during exercise?

intensity and duration of the exercise as well as conditioning

What is the carbohydrate requirement for exercise?

depends on the duration of the exercise.

What is the importance of carbohydrate intake during exercise?

keeps muscle glycogen stores filled, optimizes performance, and limits the onset of fatigue

What is carbohydrate loading?

strategy that athletes use to build glycogen stores by increasing carbohydrate intake before an event.

What types of carbohydrates should be consumed before and during exercise?

Simple carbohydrates

What are some examples of simple carbohydrates that can be consumed during exercise?

sports drinks, energy gels, and fruits

What are some examples of complex carbohydrates that can be consumed before exercise?

whole grains, fruits, vegetables, and legumes

What types of carbohydrates should be consumed a few hours before exercise?

complex carbohydrates