Immediate usable energy - lasts 2-4 seconds - created from multiple sources

Chapter 11 Flashcards by Brie Abraham

Effects of regular exercise

helps chyme move through GI tract
promotes Ca deposites in bones
strengthens heart muscle

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Physical activity

part of ADLs

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Exercise

physical activity w/ the intent to gain health & fitness benefits

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Healthy People 2020 objectives (benefits of fitness)

1) adults should be physically active
2) engage in 150 min of moderate-intensity or 75 min of vigorous aerobic activity, or combination at least 5days/week
3) perform muscle-strengthening activities 2+ days/week

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30 min/day of physical activity

(2005 Dietary Guidelines for Americans)

reduce risk of chronic disease

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60 min/day of physical activity

(2005 Dietary Guidelines for Americans)

manage body weight and prevent weight gain

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90 min/day of physical activity

(2005 Dietary Guidelines for Americans)

sustain weight loss

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American College of Sports Medicine (ACSM) Guidelines

Moderately intense cardio 30/day, 5x/week
OR
Vigorously intense cardio 20 min/day, 3x/week
AND
8-10 strength-training exercises, 8-12 reps of each exercise 2x/week

*30 min recommendation is for the average healthy adult to maintain health and reduce risk for chronic disease

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Characteristics of a good fitness program

Mode (aerobic, resistance, and flexibility), Duration, Frequency, Intensity, Progression, Consistency, Variety

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Mode

type of exercise (large muscle groups continuously working, usually rhythmic in nature)
- heart & lungs work harder
Aerobic - run/swim
Resistance - weights
Flexibility - stretch, yoga

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Duration

length of exercise (time)

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Frequency

how many times exercised in a given week

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Intensity

level of effort required during exercise

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Progression

how frequency, duration, & intensity advance with exercise

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Consistency

continuity of exercise

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Variety

variety in workouts

ex: run different routes, etc.

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Achievement & Maintenance of Fitness (2 main activities in successful starting)

1) Discuss fitness goals w/ a health care provider

2) Assess and record baseline fitness scores - for benchmarks

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Energy sources for muscle use

ATP - immediate usable energy

Phosphocreatine (PCr) - initial resupply of muscle ATP (only in initial 10 seconds

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ATP

Immediate usable energy

lasts 2-4 seconds
created from multiple sources

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Phosphocreatine (PCr)

Initial resupply of muscle ATP (only in initial 10 seconds)

when ADP accumulates in contracting muscle. Pi is transferred from PCr to ADP - reforms ATP from ADP
PCr alone can supple Pi for ATP energy for ~ 10 secs
can ve activated instantly
replenish ATP for quick bursts
minimally made & stored

Carbohydrate energy use?

Major fuel for short-term, high-intensity, and medium-term exercise

Anaerobic pathway

NO O2

intense activity; pyruvate accumulates in muscle - to lactate - 2 net ATP
fastest way to supply ATP to muscle other than PCr
ATP source short lived - gycolysis provides energy & creates fatigue
acidity of muscles increases - slows ATP production & creates fatigue; Potassium is lost

Aerobic pathway

ATP is slower but greater - 6 net ATP

- can be sustained for hours (2-3h or more)

Muscle glycogen

(350g stored) fuels muscle cells

-important in short-term exercise (<30min)

Liver glycogen

(100g stored) maintains blood glucose | -provides fuel for muscle cells in longer-term exercise

Depletion of glycogen stores:

in muscles: fatigue in liver: hypoglycemia in both: "hitting the wall"

Fat energy use?

Main fuel for prolonged low-intensity exercise - provides more energy than CHO, but is less efficient - the more trained a muscle is - the greater the muscles ability to use fat as an energy source

increased glycogen storage (in fat)

- increased TG storage (spares glycogen) - increases size and number of mitochondria & the levels of enzymes assoc w/ aerobic synthesis of ATP - increases myoglobin - enhances oxygen availability

Ergogenic Aids

- useful in some circumstances (creatine, sodium bicarbonate, and caffeine) - possibly useful, still under study (HMB, glucosamine, branched chain amino acids, glutamine) - Dangerous or illegal (anabolic steroids, growth hormones, blood doping, GHB)

Permissible by the National Collegiate Athlete Association Committee on Competitive safeguards and medical Aspects of Sports

- Vitamins and minerals - energy bars (no more than 30% protein) - sports drinks - meal replacements (Ensure Plus)

NOT permissible by the National Collegiate Athlete Association Committee on Competitive safeguards and medical Aspects of Sports

- amino acids - creatine - glycerol - Beta-hydroxy-beta methyl butryric acid (HMB) - L-carnitine - protein powder

Protein energy use?

A minor fuel source during exercise (5%) - more in endurance exercise (up to 15%) as glycogen stores become deleted - protein is used least in resistance exercise (weight lifting) - as an energy source * eating more protein than the body needs will not increase muscle mass

Where does protein come from?

the branched chain amino acids - directly or via gluconeogenesis

What increases muscle mass?

1) working the muscles through exercise | 2) eating protein supplies the necessary A.A. for the muscle to rebuild itself after being broken down in the workout

Athletes should have how many carb needs?

7-10g/kg body weight (non athletes 5-7g/kg)

Dietary advice for athletes, what should they boost?

boost glycogen stores (carb loading)

Fat needs for athletes are?

15-25% of kcal---mostly unsaturated

Protein needs for athletes are?

1.2-1.7g/kg body weight. stregnth trained and moderate to high intense athletes; once desired mucles mass is achieves 1.2 g/kg body weight is enough.

Vitamin and Mineral needs for athletes?

iron deficiency and imparied performance | calcium and the female triad.

Fluids lost through sweat and respiration need to

be replaced.

Fluid needs for athletes are caused by

dehydration, heat exhaustion, heat cramps and heat stroke (body higher than 104 degrees)

Fluid intake for athletes the goal

is to lose NO more than 2% of body weight.

What is a late sign of dehydration?

THIRST

Hyponatremia is

water intoxication. too much water.

Sports drinks

carbs and electrolytes

Pre exercise meals

high carb, low fat

fueling during exercise

car replenishment for events longer than 60 minutes

recovery meals

2 hours and 30 minutes after exercise. 1-2g carb per kg/body weight.