Nutritional Science 10 Lecture 11
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fl1p1npr1d3 Plus on August 2, 2011
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16 terms
Terms | Definitions |
|---|---|
 What are the components of fitness? | cardiorespiratory, musculoskeletal, flexibility, body composition |
| What are the benefits of physical activity? | strengthens bones & joints, reduces blood pressure, aids in weight loss, increase muscle mass, improves sleep, etc. |
| What are the exercise recommendations based on the 2005 Dietary Guidelines? | 30 min. day to reduce chronic disease, 60 min./day to maintain weight & prevent weight gain 90 min./day for weight loss |
| What is the FIT principle? | it's used to achieve an appropriate overload to improve fitness |
| What are the fuel sources for exercise? | ATP, Phosphocreatine (PCr), glucose/glycogen, triglyceride, protein |
| How long does ATP, PCr, CHO & fats give us energy? | ATP: 1-3 secs. PCr: 3-15 secs CHO & fats: long time |
| How much ATP does anaerobic and aerobic exercise yield? How long does aerobic and anaerobic exercise last? | Anaerobic (30 secs.-3 mins.) yields 2 ATP, Aerobic (3 mins.-4 hours) yields 36-38 ATP |
| What happens in the Cori cycle? | lactate is converted to glucose in the liver and is then transported to muscles |
| About how many calories worth of glycogen do we have in our body? How many are in muscles? in the liver? | ~2,000 in the body, 200-500g of muscle glycogen, 100g of liver glycogen |
| What happens after aerobic exercise? | increase glycogen storage & lactate clearance, improved oxygen delivery, increased glycogen conservation |
| What are the Respiratory Quotients (RQ) of carbs., fat, proteins, mixed, and a starving individual? | carbs. = 1, fat = .7, protein = .8, mixed = .82, starving = .7 |
| What are the kcal * liter O2-1 for carbs., fat, protein, mixed, and a starving individual? | carbs. = 5.05, fat = 4.70, protein = 4.5, mixed = 4.82, starving individual = 4.70 |
| How do you calculate Metabolic Scope? | -MR at rest 1.25 kcal/min -if MR during exercise is 20 kcal/min -then the metabolic scope is 16x |
| What are the factors in an athlete's diet? | increased energy needs, increased calcium intake, adequate intake of B vitamins, and iron intake |
| What are the characteristics of heat exhaustion and a heat stroke? | heat exhaustion (excessive sweating, weakness, nausea, dizziness, headache, difficulty concentrating) heatstroke (hot, dry skin, rapid heart rate, vomiting, diarrhea, body temp. rises to > 104 degs.) |
| What are the three characteristics of the female athlete triad? What are the nutrients of concern? | eating disorder, amenorrhea, osteoporosis, calories, iron, calcium |
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