Chapter 11 SFA nutrition

Physical Activity reduces Our risk for ____________________.

Chronic Diseases

When more energy is needed, a high energy compound called ________ can be broken down to support the regeneration of ATP

Creatine Phosphate (CP)

Carbohydrate Loading

also known as glycogen loading. A process that involves altering training and carbohydrate intake, so that muscle glycogen storage is maximized -athletes who may benefit from carbohydrate loading are those competing in marathons, long-distance swimming, cross-country.

Most ergogenic aids are said to be ANABOLIC

anabolic: the characteristic of a substance that builds muscles and increases strength. -most anabolic substances promise to increase testosterone, which is the hormone associated with male sex characteristics and that increase muscle size and strength.

leisure-time physical activity

any activity not related to a person's occupation; includes competitive sports, recreational activities, and planned exercise training

Grazing

consistently eating small meal throughout the day; done by many athletes to meet their high energy demands.

aerobic exercise

exercise that involves the repetitive movement of large muscle groups, increasing the body's use of oxygen and promoting cardiovascular health

Aerobic metabolism of glucose is the primary source of

fuel for our muscles during activities lasting 3 minutes to 4 hours.

what are adverse side affects of carbohydrate loading?

gastrointestinal distress, particularly diarrhea, athletes feel heavy and sluggish.

Training:

generally defined as activity leading to skilled behavior. Training is very specific to any activity or goal

Anaerobic

means 'without oxygen'; the term used to refer to metabolic reactions that occur in the absence of oxygen

Moderate-intensity

moderate increase in breathing, sweating, and heart rate -examples: brisk walking, water aerobics, doubles tennis, ballroom dancing

Calcium supports proper ________________________

muscle contraction and ensures bone health

female athlete triad

nutritional inadequacies cause irregularities in the menstrual cycle and hormonal disturbances that lead to a significant loss of bone mass.

what are some high quality protein sources?

-lean meats -fish -eggs -poultry -low-dairy products -soy products -legumes

Fatty acid are classified by their ______, that is the number of ______________ they contain. The ________ the fatty acid, the more ______ that can be generated from its ________________.

-length -carbon atoms -longer -ATP -breakdown

How long do the muscle cell store ATP?

-muscle cells store only enough ATP to maintain activity for 1 to 3 seconds

What are some proven long term & irreversible effects of steroid use?

-infertility -shriveled testicles -enlarged breast tissue -enlarged clitoris -facial hair growth -feminization in men -masculinity in women -liver damage -unhealthful changes in blood lipids -hypertension -severe acne -hair thinning -depression -delusion -sleep disturbances -roid rage

if you want to decrease your body fat, is it better to exercise at low intensity, or at moderate or high intensity?

- depends on how long you are able to engage in an activity. Even though fat is the primary field source during low-intensity activities such as sitting and standing, to decrease body fat you would obviously want to do activities of high intensity to expand additional engird and decrease body fat stores.

1 glucose molecule going through aerobic metabolism yields ______ to ______ molecules of energy. Where as the anaerobic process yields only ____ ATP.

-36 to 38 -2

to perform exercise that lasts longer than 3 minutes, we must rely on the _____________ system to provide ___________.

-Aerobic Energy -adequate ATP

What does the Center of Disease Control state about physical activity?

-CDC reports that only 20.1% of adults in the U.S. do enough physical activity to meet national requirements 23.7% admit to doing no leisure-time physical activity at all. -these stats mirror the report increases in obesity, cardiovascular disease, and type 2 diabetes.

Specifically, the health benefits of physical activity include:

-Reduces our risk for, and complications of, heart disease, stroke, and high blood pressure -reduces our risk for obesity -reduces our risk for type 2 diabetes -may reduce our risk for colon cancer -reduces our risk for osteoporosis

Low-intensity

-activities are those that cause very mild increases in breathing, sweating, and heart rate. -examples: walking at leisurely pace, fishing, light house cleaning

Extrinsic Factors:

-are those done to obtain rewards or outcomes that are separate from the behavior itself. -examples: desire to improve appearance and to increase fitness.

intrinsic factors:

-are those one for the satisfaction a person gains from engaging in the activity. -examples: desire to gain competence, enhance our skills -being intrinsically motivated to be physically active has also been shown to positively influence eating behaviors and promote healthy weight control.

At rest, we use very little _______, relying mostly on _____. During maximal exercise we are using mostly _______ and very little ___.

-carbohydrates -fats -carbohydrates -fats

Variety can be achieved by:

-combining aerobic exercise, resistance training, and stretching -combining indoor and outdoor activities throughout the week -taking different routes when you walk or jog -watching a movie, reading a book or listening to music while your ride a station bike or walk on a treadmill -participating in different activities each week, such as walking, dancing, bicycling, yoga, weight lifting, swimming, hiking, and gardening

What is an important motivator in maintaining regular physical activity?

-enjoyment, fun,& variety

We refer to fat as _________________, we mean stored _____________________, which is the ___________________________.

-fuel source -triglycerides -primary storage form of fat in our cells.

proteins (amino acids) are more often used to make?

-glucose to maintain our blood glucose levels during exercise. -amino acids also help build and repair tissues after exercise. -amino acids contribute about 3% to 6% of the energy needs

heat illness includes:

-heat syncope -heat cramps -heat exhaustion

Iron is a part of the __________ in __________ cells and is critical for what?

-hemoglobin molecule -blood -for the transport of oxygen to body cells and working muscles. -also involved in energy production.

regular physical activity is also known to improve our:

-sleep patterns -increase our lung efficiency and capacity -reduce our risk for upper respiratory infections by improving immune function -reduce anxiety and mental stress -effective in treating mild and moderate depression -reduces risk of bone, muscle, and joint injuries -promotes healthful body composition and weight management -benefits psychological health and stress management

What determines the amount of ATP needed?

-the type of intensity, and duration of the activities performed determine the amount of ATP needed, therefore, the energy system that is used

Certain ergogenic aids are touted as increasing energy levels and improving athletic performance by optimizing the use of fat, carbs, and proteins. What are these products

1). Caffeine: makes us feel more alert and energetic, decreasing the feeling of fatigue during exercise. Caffeine has been shown to increase the use of fat as fuel during endurance exercise, thereby sparing muscle glycogen and improving performance. 2). Ephedrine: strong stimulated marketed as a weight loss supplement and energy enhancer. The use of ephedra does not appear to enhance performance, but supplements containing both caffeine and ephedra have been shown to prolong the amount of exercise that can be done until exhaustion is reached. 3). Carnitine: a compounds made from amino acids and is found in membranes of mitochondria in our cells. Helps shuttle fatty acids into the mitochondra, so that they can be used for energy. It is marketed as a performance-enhancing substances and 'fat-burner'. 4). Chromium: trace mineral that enhances insulins action of increasing transport of amino acids into the cells. It is theorized that many people are chromium deficent and taht supplementation will enhance the uptake of amino acids into muscles cells, which will increase muscle growth and strength. It is marketed as a fat burner 5). Beta-Alanin: is a nonessential amino acids that has been identified as the limiting factor in the production of carnosine, which plays a key role in the regulation of pH in the muscle and is through to buffer acids produced during exercise, therby enhancing a persons ability to perform short-term, high-intensity activites.

What fuels our activities?

1). The ATP-CP Energy System uses Creatine Phosphate to Regenerate ATP 2), The breakdown of Carbohydrates Provides energy for both brief and Long-Term Exercise 3). Aerobic Breakdown of Fats support exercise of low intensity and long duration 4). Amino Acids are NOT major sources of fuel during exercise

How does physical activity affect energy and macronutrient needs?

1). Vigorous Exercise Increases Energy Needs 2). Carbohydrate needs increase for many active people 3). Moderate Fat consumption is enough to support most activities

How can you improve your fitness?

1). assess your current level of fitness 2). identify your personal fitness goals 3). make your program varied, consistent, and fun 4). Appropriately overload your body 5). Include a warm-up and cool-down period 6). keep it simple, take it slow

4 components of physical fitness

1). cardiorespiratory fitness: ability of the heart, lungs, and circulatory system to efficiently supply oxygen and nutrients to working muscles 2). Musculoskeletal fitness: fitness of the muscles and bones 3).Flexibility 4). Body Composition

What are the 2 major advantages of using fat as a fuel source?

1). fat is abundant energy source, even in lean people 2). fat provides 9 kcal of energy per gram, more than twice as much energy per gram as carbs.

every glucose molecule that goes through glycolysis, ______ ATP molecules are produced

2

Together, our stores of ATP and CP can support what?

ATP & CP can support MAXIMAL physical effort for only about 3 to 15 seconds. -we must rely on other energy sources, such as carbs and fat, to support activities of longer duration

Warm-Up:

Also called preliminary exercise; includes activities that prepare you for an exercise bout, including stretching, calisthenics, and movements specific to the exercise bout

When is CP used the most?

CP is used the most during very intense, short bouts of activity, such as lifting, jumping, and sprinting.

We also need a field source that is very abundant and can be broken down under aerobic conditions, so that it can support activities of lower intensity and longer duration. This fuel source is __________.

FAT

Muscular Fitness:

Frequency: 2-3 days per week Intensity: 70-85% maximal weight you can lift time & type: 1-2 sets of 8-12 lifts for each set. A minimum of 8-10 exercising involving the major muscle groups, such as arms, shoulders, chest, abdomen, back, hips, and legs

Flexibility:

Frequency: 2-4 days per week Intensity: stretching through full range of motion time & type: for stretching, perform 2-4 repetitions per stretch. hold each stretch for 15-30 seconds. or try yoga, tai chi, or other flexibility programs

Cardiorespiratory fitness:

Frequency: at least 30 min most days of the week Intensity: 50%-70% maximal heart rate for moderate intensity; 70%-85% maximal heart rate for vigorous intensity time & type: at least 30 consecutive min. choose swimming, walking, running, cycling, dancing

What is the goal of physical activity?

If your goal is to transition from doing no regular physical activity to doing enough physical activity to maintain your overall health.

When oxygen availability is limited in the cell, pyretic acid is converted to

Lactic Acid

Frequency:

Refers to the number of activity sessions per week you perform

Adenosine Triphosphate (ATP)

The common currency of energy for virtually all cells of the body. -ATP includes an organic compound called adenosine and 3 phosphate groups. When one of the phosphates is broken away, from ATP, energy is released, the products remaining after this reaction are called Adenosine diphosphate (ADP).

maximal heart rate:

The rate at which your heart beats during maximal intensity exercise

lactic acid

a compound that results when pyruvic acid is metabolized the presence of insufficient oxygen

atrophy:

a decrease in the size and strength of muscles that occurs when they are not worked adequately

Creatine Phosphate (CP):

a high energy compound that can be broken down for energy and used to regenerate ATP. -This reaction can occur in the absence of oxygen referred to as Anaerobic

exercise

a subcategory of leisure time physical activity; any activity that is purposeful, planned, and structured

Sports Anemia:

a transiet decrease in iron stores that occurs at the start of an exercise program for some people, and it is seen in athletes who increase their training intensity. -does not affect performance because it is not true anemia

Cool-Down:

activities done after an exercise session is completed; should be gradual and allow your body to slowly recover from exercise

Physical Activity

any movement produced by muscles that increases energy expenditure; includes occupational, household, leisure-time, and transportation activites

When it comes to eating properly to support regular physical activity what nutrient should you focus on?

carbohydrates, this is because most people store more than enough fat to support exercise, whereas our store of carbs is limited. -it is especially important that we maintain adequate stores of glycogen for moderate to intense exercise.

The most common source of glucose during exercise comes from where?

comes from glycogen stored in the muscles and glucose found in the blood.

what contributes to fatigue?

depletion of muscle glycogen, liver glycogen, and blood glucose, as well as psychological factors.

Fat is also an important fuel source during

endurance events such as marathons and ultra marathon races.

B-Vitamins are directly involved in

energy metabolism

stretching

exercise in which muscles are gently lengthened using slow, controlled movements

resistance training

exercise in which our muscles act against resistance

HIIT

high-intensity interval training; is a time-efficient strategy to optimize aerobic fitness and use of fat as fuel. -HIIT involves engaging in brief (1 to 2 minutes), intermittent bursts of vigorous activity interspersed with bouts of rest or low-intensity exercise

time of activity:

how long each exercise session lasts

lactic acid is important in

intermediate of glucose breakdown and that it plays a critical role in supplying fuel for working muscles, the heart, and resting tissues

what is another advantage of the aerobic process?

is that it does not result in the significant production of acids and other compounds that contribute to muscle fatigue, which means that a low-intensity activity can be performed for hours.

What is the major advantage of glycolysis?

it is the fastest way that we can regenerate ATP for exercise, other than the ATP-CP system.

Overload Principle:

placing an extra physical demand on your body in order to improve your fitness level. -the overload principle does not advocate subjecting your body to inappropriately gah stress bc this can lead to exhaustion and injuries

The primary end product of glycolysis is

pyruvic acid

lactic acid is actually an important fuel for?

resting tissues, for working cardiac and skeletal muscles, and even for the brain both at rest and during exercise

Vigorous intensity:

significant increase in breathing, sweating, and heart rate -examples: race walking, running, jumping rope, hiking uphill, single tennis

Specificity Principle:

specific actions yield results

Ergogenic Aids:

substances used to improve exercise and athletic performance. -examples: anabolic steroids & pharmaceuticals -people report using ergogenic aids not only to enhance athletic performance but also to improve their physical appearance, prevent or treat injuries and diseases, and help them cope with stress. some even report they use them because of peer pressure.

physical fitness

the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies

Intensity

the amount of effort expended during an activity, or how difficult that activity is to perform

Glycolysis

the breakdown of glucose; yields 2 ATP molecules and 2 pyretic acid molecules for each molecule of glucose.

The primary disadvantage of using fat as a fuel is

the breakdown process is relatively slow; thus, fat is used predominantly as a fuel source during activities of lower intensity and longer duration. -fat is also our primary energy source during rest, sitting, and standing in place.

Hypertrophy:

the increase in strength and size that results from repeated work to a specific muscle or muscle group.

pyruvic acid

the primary end product of glycolysis

FITT Principle:

the principle used to achieve an appropriate overload for physical training: FITT stands for Frequency, intensity, time and type of activity.

type of activity:

the range of physical activities a person can engage in to promote health and physical fitness

Where are we able to generate ATP from?

we are able to generate ATP from the breakdown of carbs, fat, and protein, providing our cells with a variety of sources from which to derive energy.