Module 4 Study Guide - 4.1

List the percent of total energy expenditure from physical activity

20-55%

EAT

Planned, structured, and repetitive physical activity
with the objective of improving health, like lifting weights or running

NEAT

the energy expenditure for unstructured and unplanned activities. This includes daily-living activities, like cleaning the house and walking around campus

The Physical Activity Guidelines for Americans.

Get at least 150 minutes of moderate-intensity aerobic activity OR 75-minutes of vigorous-intensity aerobic activity, AND strength-train at least 2 days/week

Benefits of regular physical activity

Include improved cardiovascular health, enhanced mood, weight management, and reduced risk of chronic diseases.

Four components of fitness

Cardiorespiratory fitness, Musculoskeletal fitness, Flexibility, and Balance

How cardiorespiratory fitness is built and list the recommendations.

Performing aerobic activity. The recommendations are 30 minutes of moderate-intensity activity 5 days/week.

How musculoskeletal fitness is built

By anaerobic weight or resistance training

Recommendations of musculoskeletal fitness

Training 2-3 days/week and doing 1-3 sets of 8-12 repetitions of
strengthening exercises for both upper and lower body.

Five factors that go into the Estimated Energy requirement

Age, gender, weight, height, physical activity level.

Changes in macronutrients for athletes (Fats)

NO CHANGE - AMDR stays the same (20-35%)

Changes in macronutrients for athletes (Carbs)

INCREASE based on intensity and duration

Changes in macronutrients for athletes (Protein)

INCREASE from 0.8g/kg/day to 1.2-2g/kg/day.

Muscle protein synthesis

Process of producing new muscle protein (15-25 grams after exercising)

Relative Energy Deficiency in Sports

When an athlete’s diet provides too little energy in proportion to the energy expended to support health, activities of daily living, growth, and sports

Risk factors for disordered eating among athletes

Adolescence, Pressure to excel, Focus on achieving a certain body weight, Participation in sports which emphasize a lean appearance, and Weight loss dieting at an early age.

Preferred fuel source for physical activity

Glucose is the preferred and primary energy source for both aerobic and anaerobic metabolism.

Lactic acid

Chemical your body produces when your cells break down glucose under anaerobic conditions

When is lactic acid produced

Lactic Acid Fermentation is used instead of Cellular Respiration to make ATP in the absence of oxygen

Aerobic conditions

Oxygen available, used during prolonged moderate activity, muscles can use glucose or fatty acids for energy, 1 molecule of glucose produces -32 ATP, and byproducts are CO2 and H2O

Anaerobic conditions

Not enough oxygen available, used during short-duration, high-intensity activity, muscles can only use glucose, 1 molecule of glucose produces -2 ATP, byproducts are CO2, H20, and lactic acid

Fuel changes during rest

The majority of ATP is derived from fatty acids, while there is some contribution from glucose and amino acids.

Fuel changes during moderate-intensity activity

Half of ATP comes from fatty acids and the other half from glucose. A small amount is derived from amino acids

Fuel changes during high-intensity activity

All ATP comes from glucose.

Dehydration

Water loss is so significant that total blood volume decreases

Four issues that are from dehydration

Reduced oxygen and nutrient delivery to muscle cells, decreased blood flow to the skin, reduced production of sweat, and increased risk of heat stroke

Sugar

Helps maintain blood glucose levels to fuel muscles

Water

Helps maintain hydration status

Electrolytes

Enhance fluid absorption and replaces some of what is lost in sweat.