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Nutrition Ch. 8 & 9
Fitness & Physical Activity
| Question | Answer |
|---|---|
| Benefits of Fitness | Sleep is more restful, Allows people to eat more, Better bone density, Improve cardiovascular and immune system, and Reduce anxiety, cancer, and diabetes |
| Four diseases closely linked to a lack of physical activity | High BP, Heart disease, Cancer and Stroke |
| Sedentary | Physically inactive |
| Three components of fitness | Flexibility, Strength, and Endurance |
| Progressive Overload Principle | Training system that gradually increases the demand on the body |
| Hypertrophy | Increase in cell size |
| Atrophy | Decrease in cell size |
| Slow Twitch Muscle Fibers | Contain a lot of myoglobin, mitochondria, and aerobic enzymes, contracts for long period- endurance |
| Fast Twitch Muscle Fibers | Contain large cells w/ little myoglobin, but full of glycogen, very powerful but tires quickly |
| ATP (or Adenosine Triphosphate) | Nucleic acid that release energy when its last phosphate is broken off |
| PC (or Phosphocreatine) | Gives a phosphate to used ATP to restore it, short lasting, can't store too much |
| Glycogen Use During Exercise | Glycogen is stored in muscles and broken into glucose, enough for 2hrs high carbs ups glycogen formation |
| Oxygen Debt | Deficiency of O2 that occurs in muscle when cardiovascular can't keep up, lactic acid produced |
| Fat Use During Low Intensity Activity | Fatty acids in blood used to make ATP, then Epine is released causing adipose cells to release fatty acids |
| Fat Use During High Intensity Activity | Decreases fat use because fats needs more oxygen to break down |
| Protein Use During Physical Activity | Protein synthesis is suppressed during exercise, protein provide 10% of fuel for activity |
| What are the vitamin and mineral RDAs for active for active people? | Same for inactive people |
| Hyperthermia | Increase body temp |
| Heat Stroke | Body temp of 105F+, Causes nausea, dry skin, irritability, poor coordination, confusion, and seizures |
| Hypothermia | Abnormally low body temp |
| Disadvantages of Sports Drinks | Do not prevent salt depletion, glucose is of no value to the moderate exerciser |
| Advantages of Sports Drinks | Replaces salt after exercise, physiological and taste advantages |
| Exercise induced Fe deficiency | Occurs because iron leaves in sweat, RBCs are destroyed with impact, and Fe is poorly absorbed during exercise |
| Problems of Female Athletes | Amenorrhea, low estrogen levels, infertility and bone loss, often acquired eating disorders |
| Carbohydrate Loading | Exhausted exercise w/ restricted carbs diet followed by less exercise w/high carbs diet |
| Purpose of Carbohydrate Loading | Force glycogen into muscle |
| Side effects of Carbohydrate Loading | Arrythmias, Ketosis, Nausea, Dizziness, and Fatigue |
Created by:
Futuredoctor09
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