Nut: Fitness Word Scramble
|
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Question | Answer |
benefits of fitness | enhanced heart function, improved balance, better sleep habits |
characteristics of good fitness program | mode, duration, frequency, intensity, progression, consistency, variety |
Aerobic exercise is | using large muscle groups |
Minimum amount of exercise a day | 30 minutes |
frequency should be | 3-5 days |
energy sources for muscles | ATP, Phosphocreatine, Carbs, Fats, Proteins |
ATP lasts | 2-4 seconds |
Phosphocreatine lasts | 10 seconds |
Anaerobic pathways last | 30 secs - 2 mins |
Aerobic pathways last | 2 - 30 mins |
Muscle Glycogen lasts | < 30 minutes |
Blood Glucose lasts | > 30 minutes |
Fat is the | main source of fuel for prolonged, low intensity exercise |
Define low intensity | 30-50% max vo2 |
Define moderate intensity | 50-65% max vo2 |
Define high intensity | 70-80% max vo2 |
Define very high intensity | 85-150% max vo2 |
Type 1 are | oxidative and red slow twitch fibers |
Type 2 A are | oxidative/glycolytic and white fast twitch fibers |
Type 2 B are | glycolytic and white fast twitch fibers |
Type 1 is used for ___ exercise and type 2 is used for ____ exercise | 1= endurance 2= sprints |
Define hypertrophy | muscles enlarge after being made to work repeatedly |
Energy needs depend on | body size, body comp, type of training/competition |
What macronutrient can be reduced in athletes without affecting performance | fats |
Carb needs for non athletes | 5-7g/kg |
Carb needs for athletes | 7-9g/kg |
___% of energy comes from carbs | 55-65% |
___% energy comes from fats for athletes | 15-25% |
Protein needs for athletes | 1.2-1.7g/kg |
Vitamins/Minerals needed | Iron and calcium |
24 hours before exercise drink | Freely |
2 hours before exercise drink | 2-3 cups |
10 minutes before exercise drink | 1-1.5 cups |
During exercise drink | 1-1.5 cups every 10 minutes |
After exercise drink | 3 cups of fluid for each pound lost |
Pre-exercise meal | high carb, non greasy |
During exercise meal | carbs/sports drinks |
After exercise meal | carbs and proteins 30 minutes after exercise |
Define ergogenic affects | nutritional, psychological, mechanical, physiological, pharmaceutical substances aimed to improve performance |
Permissible ergogenic substances | vitamins, energy bars, sports drinks, meal replacement drinks |
Non permissible ergogenic substances | amino acids, creatine, glycerol, protein powders |
Created by:
cruseb1
Popular Sports sets