Understanding Nutrition chapter 14

during rest

ATP + creatine → CP

during activity

CP→ ATP + creatine

atrophy

becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, undernutrition, or wasting diseases.

physical activity

bodily movement produced by muscle contractions that substantially increase energy expenditure.

cardiorespiratory conditioning

improvements in heart and lung function and increased blood volume, brought about by aerobic training.

cardiorespiratory conditioning

increases cardiac output and oxygen delivery; increases blood volume per heartbeat (stroke volume); slows resting pulse; increases breathing efficiency; improves circulation; reduces blood pressure.

duration

length of time (for example, the time spent in each activity session).

muscle endurance

the ability of a muscle to contract repeatedly without becoming exhausted.

muscle strength

the ability of muscles to work against resistance.

cardiorespiratory endurance

the ability to perform large-muscle, dynamic exercise of moderate to high intensity for prolonged periods.

flexibility

the capacity of the joints to move through a full range of motion; the ability to bend and recover without injury.

fitness:

the characteristics that enable the body to perform physical activity; more broadly, the ability to meet routine physical demands with enough reserve energy to withstand stress of all kinds.

intensity

the degree of exertion while exercising (for example, the amount of weight lifted or the speed of running).

VO2 max

the maximum rate of oxygen consumption by an individual at sea level.

frequency

the number of occurrences per unit of time (for example the number of activity sessions per week).

conditioning

the physical effect of training; improved flexibility, strength, and endurance.

muscle power

the product of force generation (strength) and movement velocity (speed); the speed at which a given amount of exertion is completed.

progressive overload princip-le

the training principle that a body system, in order to improve, must be worked at frequencies, durations, or intensities that gradually increase physical demands.

resistance training

the use of free weight machines to provide resistance for developing muscle strength, power, and endurance; also called weigth training. A person's own body weight may also be used to provide resistance as when a person does push-ups, pull-ups, or abdominal crunches.

cardiac output

the volume of blood discharged by the heart each minute; determined by multiplying the stroke volume by the heart rate. The stroke volume is the amount of oxygenated blood the heart ejects toward the tissues at each beat. Cardiac output (volume/minute) = stroke volume (volume/beat) X heart rate (beats/minute)

warm-up

5 to 10 minutes of light activity, such as easy jogging or cycling, prior to a workout to prepare the body for more vigorous activity.

cool-down

5 to 10 minutes of light activity, such as walking or stretching, following a vigorous workout to gradually return the body's core to near-normal temperature.

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

creatine phosphate

also called phosphocreatine (PC).

hypertrophy

growing larger; with regard to muscles, an increase in size (and strength) in response to use.

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 one mile) is an example.

sedentary

physically inactive (literally, "sitting down a lot").

exercise

planned, structured, and repetitive body movements that promote or maintain physical fitness.

training

practicing an activity regularly, which leads to conditioning. (Training is what you do; conditioning is what you get).

body composition

refers to the proportions of muscle, bone, fat, and other tissue that make up a person's total body weight.