Flashcards in BPK 110 Chapter 10 Deck (43)
How much physical activity do we need per week?
150 minutes of moderate to vigorous physical activity accumulated in 10 minute bouts
Fun fact: Try not to experience overtraining syndrome
How many strength training activity do we need per week?
We need 2 days of strength straining activity per week
What does exercise reduce in terms of risk of chronic disease?
Exercise reduces the risk of cardiovascular disease, hypertension, type 2 diabetes, colon and breast cancer, bone and joint disorders, depression and anxiety, obesity.
What are 4 main fuel sources for physical activity
ATP & CP
What is 3 kind of activities that are considered aerobic activities?
Rhythmic, repetitive, sustained activities where oxygen delivery matches oxygen need.
What does aerobic activities use? 3 things
Aerobic activities uses glucose, fatty acids, amino acids to produce energy (ATP)
What is 2 things considered anaerobic activities?
Short and/or intense bouts of activity where oxygen delivery cannot match high oxygen need
What kind of nutrient does anaerobic activity use?
Anaerobic activities uses glucose for fuel
_______ _____ can release phosphate which combines with _____ to form ATP.
Creatine phosphate can release phosphate which combines with ADP to form ATP and creatine
Fun fact: Initial energy's supply is limited
Fuels activity for 8 - 15 seconds of maximal effort
Fun fact: Creatine phosphate can release phosphate which combines with ADP to form ATP and creatine
During anaerobic activities
What are 3 things about anaerobic metabolism?
1. Used during anaerobic activities liked weight-lifting and sprinting
2. Fuel activities from 20sec to 2 mins
3. More likely to result in fatigue
What are 4 things about aerobic metabolism
1. Used during aerobic activities like running or spinning
2. Alone fuels activities 2 minutes to 20 minutes
3. With fatty acids fuels activities for over 20 minutes
4. Less likely to result in fatigue
What are 2 things about aerobic metabolism of fatty acids?
1. Initially during exercise blood [fatty acid] decreases
2. After 20 minutes, there is an increase in release of fatty acids from stores, becoming the primary fuel source for exercising muscles
What are 3 things about using protein as fuel for exercise? 3 things
1. Protein is not a major energy source for the body
2. Protein contributes a small amount to energy expenditure during activity and at rest
3. Protein promotes growth and repair of tissue, needs may therefore increase with activity levels
If duration is 8 - 15 seconds and intensity is extreme, then what is the fuel source?
ATP - CP
If duration is 15 sec - 2 mins and intensity is very high, then what is the fuel source?
If duration is 2 - 20 minutes and intensity is high, then what is the fuel source?
If duration is 20 minutes greater and the intensity is moderate, then what is the fuel source:?
Fatty acid oxidation
Why is fat-burning zone misleading?
Because you don't burn as much calories as the cardio zone. Instead, you burn more fat.
What are 5 physiological changes caused by aerobic training?
1. Increase cell's capacity to burn fatty acids for ATP
2. Heart becomes larger, stronger: cardiac output increases
3. Total blood volume and red blood cell numbers increases
4. Muscle increases ability to store glycogen
5. Number and size of muscle mitochondria increases
What are 5 nutrient considerations for athletes
1. Need adequate vitamins and minerals to maximize performance
2. Oxidative damage increases with high levels of activity; need for antioxidants is increased
3. Iron needs may increase as more blood cells are formed
4. Water need increase as sweat loss increases
5. May need to also replenish electrolytes if sweating is excessive (to prevent hyponatremia)
How do we do glycogen supercompensation? Only recommended for endurance athletes
1. Glycogen stores and endurance are increased by carbohydrate loading, but will max out.
2. Rest for (1-3 days), consume high-carbohydrates diet (10-12g/kg body weight) before competition
What are 5 points of pre-exercise meal?
1. Meals should maximize glycogen stores, adequately hydrate and minimize digestion, hunger and gastric distress
2. Meals may contain approximately 300kcals; be higher in carbohydrate (60-70%), moderate in protein (10-20%), low in fat (10-25%)
3. If weight loss is goal, a smaller meal may be necessary
4. The meal shouldn't be eaten too close to the activity to prevent digestive issues
5. For competition day: don't consume new food
What do endurance activities require?
1. Carbohydrates to maintain glucose supplies for ATP
Carbohydrates can be consumed every 15-20 minutes, carbohydrates should have both glucose/fructose. 30-60g of carbohydrate per hour is recommended
What are 2 things about eating after exercise?
1. Meals should replenish fluid, electrolytes losses, glycogen stores and provide protein for growth/repair of muscle
2. To maximize glycogen replacement, high carbohydrates meals that also include protein should be consumed within 30 minutes
What are 4 principles for food handling?
What does organic refer to?
Food produced through more natural and environmentally friendly methods