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.