Science Of Nutrition Ch 14- Exam 5

physical activity

Any muscle movement that increases

energy expenditure

leisure time physical activity

Any activity unrelated to a person’s occupation:

Recreational – Hiking, walking, biking

Competitive sports

Exercise

Exercise

Purposeful, planned, structured physical activity

physical fitness defined

a person can generally measure physical fitness by determining how much energy they have for doing what they find enjoyable in life

cardiorespiratory fitness

The ability of the CV system and

lungs to sustain effort over time

musculoskleteal fitness

The ability of a muscle to contract repeatedly without becoming exhausted

flexibility

Capacity of joints to move through a full range of

motion

body composition

Amount of bone, muscle, and fat tissue in the body

how to improve cardiorespiratory health

Walk, take the stairs, run

a sound fitness program…

1)meets your personal goals

2)is fun

3)includes variety and consistency

4)appropriately overloads the body

5)includes a warm up and a cool down period

what is the overload principle

Additional

physical demands on the body to

improve fitness

– Too much physical exertion is

NOT

recommended

– The FITT principle can be used to

determine appropriate overload

the FITT principle stands for:

frequency, intensity, time, and type

vigorous intensity activity

70-85 percent of your MHR

moderate intensity activities

50-70 percent of your MHR

what does creatine phosphate do

stores some energy that can be used to make

(regenerate) ATP

triglycerides are used as an energy source for…

low-intensity exercises and exercises of long duration

ATP is generated from the breakdown of ____, _____, and ______

carbs, fats, and proteins

maximal intensity exercise can use… as an energy source

ATP and creatine phosphate

ergogenic acids

Substances used to improve

exercise and athletic performance

_______________________supposedly results in increased ATP production.

creatine phosphate

benefits of creatine (ergogenic acid)

Enhances performance for

anaerobic- type events

potential side effects/ drawbacks of creatine

Dehydration, muscle cramps, GI

disturbances - this research is not fully complete

caffeine(ergogenic acid) benefits during exercise:

a stimulate that increases use of fat as fuel during endurance exercises, which spares glycogen

which nutrient is depleted the most rapidly during physical exercise

water

Which of the following diets promotes superior physical performance in athletes?

a. high-fat diet

b. high-protein diet

c. high-carbohydrate diet

d. normal mixed diet with vitamin supplements

high-carbohydrate diet

which athlete would benefit from carbohydrate loading

marathon runners

primary energy source during low/moderate intensity activities

fat(triglycerides)

negative side effect of the stimulant caffiene

increases blood pressure

which energy source is used for high-intensity activities

Carbohydrates are mostly used for high-intensity activity

best exercise for promoting cardiovascular health

aerobic exercise(walking, taking the stairs, running)

benefits of physical activity

-reduces heart disease stoke, high BP, osteoporosis

-increases HDL

-prevents obesity

-improves sleep, anxiety and depression

-may prevent colon cancer

-enhances the action of insulin, preventing type II diabetes

what exercises do no need carbohydrates

sprinting, lifting

for an hour long hike your body would use ____ as an energy source

triglycerides

where is creatine found

meat and fish, supplements

where is creatine phosphate stored

in our muscles

During physical activity _____ is

needed more than any other

nutrient

water

for exercise activities longer than 1 hour you should consume…

sports drinks with carbohydrates and electrolytes