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Aerobic activity
physical activity that involves the body's large muscles working at light to moderate intensity for a sustained period of time
Atrophy
reduction in size of a muscle because of disuse
Caffeine
a stimulant that can produce alertness and reduce reaction time when used in small doses
Carnitine
a nonessential nutrient that functions in cellular activities
Fitness
enables the body to perform physical activity; the ability to meet routine physical demands with enough energy to do so
Glycogen
polysaccharide that is made and held in the liver and muscles as a storage for glucose
How can you determine fluid loss during exercise?
bloating, confusion, seizures, severe headache, and vomiting
How many min/week should be spent doing moderate activity?
150 min/week
How many min/week should be spent doing vigorous activity?
75 min/week
Hyperatrophy
increase in size of a muscle because of use
Lactate
an energy yielding compound produced during the breakdown of glucose in anaerobic metabolism
What are benefits of sports drinks?
replenish electrolytes, blood glucose, and fluids
What are signs/symptoms of dehydration?
thirst and fatigue
What are some benefits of exercise?
improved bone density, resistance to colds/diseases, and reduced cancer risk
What are some side effects of caffeine?
fast heart rate and headaches
What are the 3 energy systems?
energy reservoir(hold, store, and release energy) 2. anaerobic 3. aerobic
What does lactate do?
fuels your muscles when you are training
What is an example of aerobic activity?
brisk walk or running
What is carnitine?
a fat burner
What is the AMDR for carbs?
45-65%
What is the AMDR for fat?
20-35%
What is the AMDR for protein?
10-35%
What is the physical guideline for 2+ days/week?
strength activities
What is the physical guideline for 5+ days/week?
moderate aerobic activity
What is the physical guideline for everday?
have an active lifestyle
What is the recommended protein and fat intake for endurance athletes?
men: 84-98 g/day women: 66-77 g/day
What is the recommended protein intake for strength athletes?
men: 84-119 g/day women: 66-94 g/day
Who is most at risk for iron deficiency?
female athletes
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