Gym/Health Flashcards
(36 cards)
What is a metabolism?
Metabolism refers to the chemical (metabolic) processes that take place as your body converts foods and drinks into energy. It’s a complex process that combines calories and oxygen to create and release energy. This energy fuels body functions.
What is the distinction between slow and fast metabolism?
A slow metabolism burns fewer calories, which means more get stored as fat in the body; that’s why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.
What is a caloric maintenance number?
Maintenance calories are the number of calories that won’t cause weight loss or weight gain - they serve to maintain the current state. The maintenance calories value depends on two major factors - basal metabolic rate (BMR) and physical activity level (PAL).
What is muscle hypertrophy?
Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise.
How is muscle hypertrophy achieved?
After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). / The scientific term for ‘building muscle’, hypertrophy simply describes the process of tissue stimulation and repair. It’s the physiology of gains.
What is progressive overload?
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.
Why is protein important for muscle development?
Protein is extremely important in building muscle because the amino acids (the building blocks of protein) help repair and maintain muscle tissue. After a workout, protein helps you recover from workouts because muscles slightly tear during exercise.
How much protein intake daily is preferred to stimulate muscle hypertrophy?
There exists academic disputation concerning the rigorous and precise quantity of protein to stimulate muscle protein synthesis, however between .7-.9 grams per lb of bodyweight daily seems to be the general approximations that were espoused by health researchers. https://www.trifectanutrition.com/blog/how-much-protein-do-i-need-to-build-muscle
How much protein can the body make adequate use of to stimulate and invigorate protein synthesis?
Protein is the only macronutrient that contains nitrogen, and some studies found that when you consume more than 30 grams of protein, the amount of nitrogen in test subjects’ urine increased significantly. It was concluded that this means you’re excreting the excess protein and you should stick to 30 grams per meal.
What are some of the biological and genetic factors that contribute to the quantity of muscularity one can achieve?
Bone structure, muscle insertions / striations, the quantity of testosterone, the ratio between fast twitch and slow twitch muscle fibers and one’s metabolism.
Why is bulking auspicious towards achieving muscle growth?
Bulking is the muscle-gaining phase. You’re meant to intentionally consume more calories than your body needs for a set period — often 4–6 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training
What are carbohydrates?
Carbohydrates, or carbs, are sugar molecules. Along with proteins and fats, carbohydrates are one of three main nutrients found in foods and drinks. Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body’s cells, tissues, and organs.
What is a glucose?
a simple sugar which is an important energy source in living organisms and is a component of many carbohydrates.
Is it possible to burn protein for energy?
Although your body can burn carbs and proteins for energy, carbs are easier to use. Also, protein’s key structural role and multiple other functions make it an important nutrient to spare. However, whenever your carbohydrate supply does not meet energetic needs, protein can serve as an alternate fuel.
What are processed carbs? Or simple / bad carbs?
What are refined, simple, or “bad” carbs? Bad or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals.
Why are processed carbs bad?
Refined carbs have been stripped of almost all fiber, vitamins and minerals. For this reason, they can be considered as “empty” calories. They are also digested quickly, and have a high glycemic index. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide in teenagers.
Why are carbohydrates important for muscle hypertrophy?
Because they can assist in the provisioning of energy during the deprivation of vitality and enhancement of exhaustion and enervation during progressive overload. Athletes rely on carbs for sustained energy, preventing fatigue, and enhancing athletic performance.
Carbs are important for muscle building because they’re protein sparing, which means the body looks to glycogen for energy instead of breaking down muscle tissue for energy.
What are fats?
What are fats? Fat is a macronutrient found in food, along with protein and carbohydrate. Fats are chemically similar substances composed of fatty acids. They include liquid oils such as olive oil, as well as solid fats such as butter, vegetable shortening, ghee and lard.
What are fats used for?
Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.
How can fats be bad?
Fat calories turn into body fat more easily than carbohydrates or proteins. They also can confuse your appetite, so you can’t tell when you are full. Bad fats raise your total cholesterol and blood pressure. They can increase your risk of heart disease, diabetes, and some cancers.
What are amino acids?
Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body. You need them for vital processes such as building proteins, hormones, and neurotransmitters. Amino acids are concentrated in protein-rich foods such as meat, fish, and soybeans.
How are amino acids used for muscle growth?
It’s called protein. When you eat protein, your body breaks the protein down into amino acids. Those amino acids are then used to repair and grow new muscle fibers. When you consume an adequate amount of protein, your body will experience something called a positive balance of nitrogen.
What is testosterone?
Testosterone is the primary sex hormone and anabolic steroid in males. In humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
How does testosterone influence muscle growth?
Testosterone increases neurotransmitters, which encourage tissue growth. It also interacts with nuclear receptors in DNA, which causes protein synthesis. Testosterone increases levels of growth hormone. That makes exercise more likely to build muscle.
