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