Nutrition for Exercise - Why Exercise? Flashcards
(13 cards)
What is the difference between movement and exercise?
Movement is any way you move your body; exercise is planned, structured and repetitive physical activity.
Why is movement essential for health?
A lack of movement leads to poor health and disease; movement supports all body systems and is key for physical and mental health.
What are examples of gentle movement and strenuous exercise?
Gentle: walking, yoga, swimming; Strenuous: HIIT, weight training, martial arts.
List 3 benefits of movement.
Disease prevention, mood improvement, weight control.
How does exercise increase energy?
Increases mitochondrial numbers, nutrient delivery and improves melatonin production for better sleep.
How does aerobic exercise benefit the cardiovascular system?
It strengthens the heart, expands capillary networks, and lowers blood pressure.
What are the benefits of exercise on the respiratory system?
Improves gas exchange, lung capacity, and strengthens breathing muscles.
What is the 3-4-5 breathing technique?
Inhale 3 seconds, hold 4, exhale 5 with focus on relaxation.
How does exercise affect the nervous system?
Improves stress coping, boosts BDNF, supports neurotransmitters and insulin sensitivity.
Why is the lymphatic system dependent on movement?
Lymph vessels rely on movement to circulate lymph and support immunity.
What are the two main energy systems used during exercise?
Aerobic (uses oxygen) and Anaerobic (without oxygen).
When is the aerobic energy system dominant?
During long, moderate intensity exercise.
When is the anaerobic energy system dominant?
During short bursts of high intensity, e.g. sprints.
