nfs chapter 10

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?

1. 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