Lesson 11 Chapter 14 Fitness: Physical Activity, Nutrients and Body Adaptions
What medical advice may someone with coronary risk factors need to have before starting a fitness program?
- Age (men ≥45 yr or women ≥55 yr) - Family history of heart disease - Cigarette smoking - Hypertension - Blood cholesterol ≥200 mg/dL, LDL ≥130 mg/dL or HDL ≤40 mg/dL, or taking lipid-lowering medication - Prediabetes or diabetes (fasting plasma glucose ≥100 mg/dL) Sedentary lifestyle - Obesity (BMI ≥30), or waist circumference >40 inches for men and >35 inches for women
Other tips for building fitness and minimizing the risk of overuse injuries are:
- Be active all week, not just on the weekends. - Use proper equipment and wear proper attire. - Perform exercises using proper form. - Include warm-up and cool-down activities in each session. - Train hard enough to challenge your strength or endurance a few times each week rather than every time you work out. Between challenges, do moderate workouts and include at least one day of rest each week. -Pay attention to body signals. (abnormal heartbeat, dizziness, lightheadedness, cold sweat, confusion, or pain or pressure in the middle of the chest) -Work out wisely. Do not start with activities so demanding that pain stops you within a day or two. Learn to enjoy small steps toward improvement.
What do people who are physically fit enjoy?
-Restful sleep. -Nutritional health -Improved body composition. -Improved bone density. - Resistance to colds and other infectious diseases. - Low risks of some cancers -Strong circulation and lung function -Low risk of cardiovascular disease. -Low risk of type 2 diabetes. -Reduced risk of gallbladder disease. -Low incidence and severity of anxiety and depression. -Strong self-image -Long life and high quality of life in the later years -
Very High Intensity Activity
20 seconds to 2 minutes in length Lactic Acid Energy System Anaerobic glycolysis produces ATP
Creatine Phosphate (CP)
A high-energy compound stored in muscle cells that aids in maintaining a steady supply of ATP
Hyperthermia
Above-normal body temperature
Anaerobic Physical Activity
Activities associates with strength, agility and split-second bursts of point
Aerobic Physical Activity
Also known as "endurance activity", promotes cardiorespiratory fitness by engaging large muscles in rhythmic movement for a sustained period of time
Following what guidelines will help adults improve their cardiorespiratory endurance, body composition, strength, and flexibility?
American College of Sports Medicine (ACSM) guidelines
Sedentary
Being physically inactive
Hypothermia
Below-normal body temperature
How do muscle cells and tissues respond to physical activity overload?
By building, within genetic limits, the structures needed to perform it
Atrophy
Decrease in size and strength of muscle due to disuse, undernutrition or wasting diseases
Hyponatremia
Decreased concentration of sodium in the blood
Moderate Intensity Activity
Duration great than 20 minutes Aerobic Energy System ATP generated from oxidation of fatty acids
High Intensity Activity
Duration of 2 minutes to 20 minutes Aerobic Energy System ATP generated by glucose via the TCA cycle
Lactic Acid System
Energy system that involves anaerobic breakdown of glucose to pyruvate, then to lactate, generating a small amount of ATP
Aerobic System
Energy system that relies on oxidation of fatty acids to provide energy for prolonged activity and requires oxygen
Phosphagen System
Energy system that uses creatine phosphate in conjunction with muscle ATP supplies to provide immediate energy for high intensity aerobic activity
Fit people catch fewer colds or other infectious diseases
Enhanced Immunity
Anaerobic activity requires oxygen and includes activities like running, cycling and swimming. True False
False
The components of fitness include flexibility, muscle strength and body composition. True False
False
Vitamin or mineral supplements can enhance performance even in well-nourished athletes. True False
False
Jason is trying to make weight for an important wrestling match. It's very humid outside today, but Jason decides to run his five miles in his "rubber-like" weight loss shirt. After two miles, he starts to stumble due to leg cramps, and feels his heart start to race. He's flushed and has the start of a nasty headache. What might be causing Jason's symptoms?
Heat Stroke
Aaron is training for a triathlon by swimming in the lake near his home. The water temperature is about 65 degrees. Thirty minutes into his swim, Aaron begins to shiver uncontrollably and his extremities feel numb. He decides that he should end his swim because of this condition.
Hypothermia
What does the minimum amount of time spend performing aerobic activity depend on?
If the activity is moderate-intensity physical activity or vigorous-intensity physical activity
Less fat stores and greater amount of lean tissue
Improved Body Composition
Weight bearing activities lower risk for osteoporosis
Improved Bone Density
Cardiorespiratory Conditioning
Improvements in heart and lung functions and increase in blood volume in response to aerobic training
Hypertrophy
In this context, muscle growth that increases size and strength of muscles in response to use
Only 15 minutes of physical activity/day adds years to life, increases mobility and reduces injury
Increased Longevity and Quality of Life
Sheila is a vegetarian runner who lately has been tired, feels weak, is paler than usual and is suffering from headaches. Her lab results show that her red blood cells are smaller than normal and there are fewer of them. What is her diagnosis?
Iron Deficiency Anemia
Extreme Intensity Activity
Lasts 5-10 seconds Phosphogen Energy System Creatine phosphate (CP) regenerates ATP
Physical activity lowers blood pressure and blood cholesterol levels, and slows resting heart rate
Lower Risk for Cardiovascular Disease
Physical activity helps to maintain a healthy weight and normalizes glucose tolerance
Lowers Risk for Type 2 Diabetes
Physical Activity
Movement produced by body's muscles that increase energy expenditure
Ability to eat a larger quantity of healthy foods
Nutritional Health
Exercise
Planned, structured and repetitive body movements that promote or maintain fitness
Physical activity provides a sense of achievement that comes from meeting challenges
Promotes Strong Self Image
Myokines
Signaling proteins secreted by skeletal muscle during exercise that elicit systematic changes, such as insulin sensitivity.
Cori is training for her first marathon scheduled in four weeks. Lately, she's been feeling very fatigued and weak and is unable to meet the training goals she's set. After seeing her doctor and reviewing her lab results, everything looks normal. What does the doctor suspect Cori is suffering from?
Sports Anemia
Physical activity challenges heart and lungs
Strengthens Cardiorespiratory System
Ergogenic Aids
Substances or techniques used in an attempt to enhance physical performance
Sports Anemia
Temporary condition in which hemoglobin in the blood is low associated with early stages or sports training or other strenuous activity
This balance between protein degradation and synthesis maintains what?
The body's muscle tissue
Fitness
The characteristics that enable the body to perform physical activity with enough reserve energy to meet a physical challenge or withstand stress
Phosphogen System
This is an immediate source of energy that uses the high-energy compound in muscles, creatine phosphate (CP) to produce ATP at a rapid rate. Muscles contain a very small amount of CP, but the burst of energy that lasts about 10 seconds can be just enough to sprint across the finish line, throw a ball or hoist a heavy weight.
Aerobic Energy System
This system requires oxygen to produce ATP. Glucose and fatty acids provide energy for endurance exercise such as a long-distance run.
Lactic Acid System
This system takes over when CP supplies in muscles dwindle. ATP is produced anaerobically via the conversion of glucose from glycogen stores to pyruvate and then pyruvate to lactic acid. This system is predominant in high intensity anaerobic activity lasting about three minutes such as a 100 meter swim or a gymnastic routine.
Despite evidence that confirms that regular physical activity provides numerous health benefits and reduces risk for chronic disease, only about 20% of American adults meet physical activity guidelines. True False
True
Dietary requirements for best performance depend on factors such as the type and intensity of the physical activity being done. True False
True
Only about 20 percent of adults in the United States meet physical activity guidelines. True False
True
The health benefits of increasing physical activities and reducing sedentary times cannot be overemphasized. True False
True
The more time spent in activity and greater intensity bring greater health benefits. True False
True
Vitamin E and iron are the primary nutrients of concern for active individuals. True False
True
How do muscles rebuild?
With amino acids during feeding periods
Are muscles continually under renovation?
Yes
Working different muscle groups from day to day provides what?
a day or two of rest for different muscle groups, allowing time to replenish nutrients and to repair any minor damage incurred by the activity.
To gain substantial health benefits, most guidelines recommend:
a minimum amount of time performing aerobic physical activity.
aerobic physical activity
activity in which the body's large muscles move in a rhythmic manner for a sustained period of time. Aerobic activity, also called endurance activity, improves cardiorespiratory fitness. Brisk walking, running, swimming, and bicycling are examples.
Examples include running, cycling and swimming
aerobic activity
Activity that engages large muscles in rhythmic movement for a sustained period of time
aerobic physical activity
Energy system that relies on oxidation of fatty acids to provide energy for prolonged activity and requires oxygen
aerobic system
overload
an extra physical demand placed on the body; an increase in the frequency, duration, or intensity of an activity. A principle of training that states for a body system to improve, it must be worked at frequencies, durations, or intensities that increase by increments.
Illegal drug derived from testosterone used to stimulate muscle bulking
anabolic steroids
Examples include sprints, bench presses and jumps
anaerobic activity
Activities associated with strength, agility and split-second bursts of power
anaerobic physical activity
Unused muscles diminish in size and weaken over time, tipping the balance toward muscle _______.
atrophy
When protein degradation is greater than synthesis, the result is
atrophy
atrophy
becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, undernutrition, or wasting diseases.
Nonessential amino acid that increases production of a buffering peptide that maintains normal muscle pH and may enhance high-intensity exercise performance
beta-alanine
How does a person who practices a physical activity adapt?
by becoming better able to perform that activity after each session
How does regular physical activity may protect against major chronic diseases?
by positively influencing metabolic risk factors such as obesity, blood pressure, insulin resistance, inflammation, and blood lipids
Stimulant that may increase alertness, concentration and decrease perception of fatigue that is used to enhance exercise endurance
caffeine
Component of fitness that supports ongoing activity of the heart and lungs
cardiorespiratory endurance
Used to enhance weight-lifting performance by increasing muscle size, strength, cell hydration or glycogen loading capacity
creatine
The major fuel source for sustained moderate intensity activity
fat
In addition to providing health benefits, physical activity helps develop and maintain what?
fitness
Component of fitness that supports movement of joints and reduced risk of injury
flexibility
High-intensity, short duration activities rely on this as the chief energy fuel
glucose
The amount of these body stores is determined by the amount of carbohydrate in the diet
glycogen stores
To gain muscle tissue, protein synthesis must be...
greater than degradation
hypertrophy
growing larger; with regard to muscles, an increase in size (and strength) in response to use.
What major degenerative diseases is inactivity linked to?
heart disease, cancer, stroke, diabetes, and hypertension
What do adipokins released from adipose tissues do?
help regulate energy balance and other body functions and in turn influence health.
Used to build lean tissue and improve athletic performance
human growth hormone
Physical activity tips the balance toward muscle _____.
hypertrophy
Eric is competing in a half-marathon on the 4th of July. He makes sure that he drinks two 16 ounce bottles of water before he begins because it's going to be a hot day and he sweats heavily. He stops at every station along the way and drinks another bottle of water at each. Three-quarters of the way through, Eric suffers debilitating leg cramps and feels nauseous. He is unable to complete the marathon. What is the most like reason for Eric's symptoms?
hyponatremia
Energy system, also known as the Cori Cycle, that involves anaerobic breakdown of glucose to pyruvate, then to another molecule that is converted to glucose in the liver
lactic acid system
What do the muscles adapt and build to?
only the proteins they need to cope with the work performed.
Energy system that kicks in to use another high-energy compound in muscles to replenish ATP for a very short time when ATP runs low during physical activity
phosphagen system
vigorous-intensity physical activity
physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute. Walking at a very brisk pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour are examples.
moderate-intensity physical activity
physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute. Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk 1 mile) is an example.
This nutrient provides only about 10% of energy during physical activity
protein
Supports the component of exercise that builds muscle strength and endurance
resistance training
What do the myokines do?
signal changes in skeletal muscle as well as in adipose tissue and organs such as the liver. Ex)one myokine is thought to reduce insulin sensitivity in both the liver and adipose tissue.
Myokines
signaling proteins secreted by skeletal muscles.
Researchers now know that during or immediately after physical activity, What happens?
skeletal muscles release proteins known as myokines; over time, these myokines elicit systemic changes.
