Physical Fitness and Nutrition Lecture

These flashcards cover key concepts from the lecture on physical fitness, nutrition, and related guidelines.

What does physical fitness mean?

Physical fitness does not mean just being very muscular.

True or False: Overweight people can be physically fit.

True.

What are some reduced risk factors associated with physical activity?

Heart disease, hypertension, stroke, breast and colon cancer, osteoporosis, diabetes, obesity.

What are the benefits of cardiovascular training?

Increased oxygen delivery, strengthens heart, decreased blood pressure, increased HDL, increased use of fatty acids as fuel.

What are the benefits of strength training?

Increased strength and endurance, building lean body mass, increased flexibility, improved posture, decreased back injury, maximized bone mass, decreased age-related mobility problems.

What is the recommended frequency of physical activity for health benefits?

Every day.

What is the recommended duration of physical activity for fitness?

30-60 minutes of continuous activity.

What macronutrients are important for exercising muscles?

Carbohydrates, protein, fat, and fluid.

What type of diet leads to the highest physical endurance?

High carbohydrate diet (85% carbohydrates).

What factors affect glucose use during exercise?

Carbohydrate intake, storage, intensity and duration of exercise, and degree of training.

What is the relationship between exercise duration and fuel use?

Short duration, high intensity exercise uses glucose; long duration, low intensity exercise uses fatty acids.

When should fluids be consumed in relation to exercise?

2 hours before, 10-15 minutes before, every 15-30 minutes during, and after exercise.

What is an ergogenic aid?

Substance or method used to enhance performance, such as Androstenedione.

What are some possible side effects of anabolic steroids?

Liver dysfunction, exaggerated hypertension, altered serum lipids, increased aggressiveness, changes in libido, acne, increased body hair, male pattern baldness.