Term
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Definition
ability to perform routine physical activity without undue fatigue
*improved by exercise |
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Term
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Definition
| body movement that expends energy (calories) |
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Term
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Definition
| formalized training or structured physical activity |
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Term
| cardiorespiratory endurance |
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Definition
| ability to sustain cardiorespiratory exercise for extended time |
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Term
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Definition
| ability to exert force for a long period of time without fatigue |
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Term
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Definition
| ability to produce force for brief time |
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Definition
| range of motion around a joint |
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Term
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Definition
| proportion of muscle, fat, water, and other body tissues which make up body weight |
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Term
| how does exercise reduce risk of heart disease? |
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Definition
- moderate physical activity lowers blood pressure
- exercise is positively associated with HDL cholesterol |
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Term
| how does exercise improve body composition? |
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Definition
-helps burn excess stored body fat and builds muscle -> leaner body mass
- less total fat and ab fat if more exercise is done |
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Term
| how does exercise reduce risk of type 2 diabetes? |
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Definition
| helps control blood glucose levels by increasing insulin sensitivity which leads to an improvement of blood glucose control for those who have been diagnosed with type 2 diabetes |
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Term
| how does exercise improve bone health? |
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Definition
bone density improves
- reduces risk for osteoporosis |
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Term
| how does exercise improve immune system? |
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Definition
| increase immunoglobulins in the body |
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Term
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Definition
function like antibodies
- protect against colds/other infectious diseases |
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Term
| how does exercise improve sleep? |
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Definition
-anxiety reduction
-antidepressant effect
-changes in body temperature which leads to better sleep |
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Term
| benefits of exercise outside the gym |
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Definition
- increases kcal expenditure, even after exercise
- greater consumption of kcal
- increase lean body mass, increase basal needs
- loss of body fat
- slows loss of lean tissue |
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Term
| exercise and total energy expenditure |
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Definition
sedentary person: 1800 kcal/day
physically active person: 2200 kcal/day |
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Term
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Definition
- strengthens heart muscle
- reduces risk of CVD |
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Term
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Definition
- decreases risk of diabetes
- decreases body fat, decreases risk of type 2 diabetes
- better control of diabetes
- increase sensitivity of tissues to insulin for up to 16 hours
- prevents or eliminates need for medications in type 2 diabetes |
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Term
| exercise and bone/joint health |
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Definition
makes bones stronger and denser
- increase bone mass
- prevents bone loss
- reduces risk of osteoporosis/ostopenia
helps manage arthritis pain and allows joints to move more easily |
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Term
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Definition
reduces risk up to 40%
- breast cancer
- colon cancer |
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Term
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Definition
| reduces cortisol levels, increases body temperature |
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Term
| components of a good exercise regimen |
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Definition
- aerobic activity
- raises heart rate to 60-85% of max
- stretching
- strength training |
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Term
| 2008 physical activity guidelines for americans |
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Definition
per week: 150 min of moderate-intensity exercise or 75 min of vigorous intensity exercise or equivalent combination
at least: 10 min/episode
additional benefits: 300 min mod. intensity or 150 min vig. intensity
muscle-strengthening involving all major groups at least 2 days/week |
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Term
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Definition
- moderate-intensity
- vigorous-intensity
- muscle-strengthening
- bone-strengthening |
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Term
| exercise recommendations for children |
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Definition
- at least 60 min/day in developmentally appropriate exercise
- vigorous intensity activity at least 3 days/week
- muscle and bone strengthening activity at least 3 days/week
- limit screen time to 2hrs/day |
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Term
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Definition
- seniors
- pregnant/postpartum women
- people with disabilities |
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Term
| current physical activity |
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Definition
- 33% of adults are inactive
- 3.2 million people worldwide die from inactivity per year
- 670,000 people die prematurely each year from inactivity |
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Term
| healthy exercise regiment |
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Definition
includes
- cardiorespiratory exercise (60-85% maximum heart rate)
- stretching
- strength training |
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Term
| components of cardio exercise |
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Definition
- continuous activities that use large muscle groups
- primarily aerobic because it uses oxygen
- heart rate and stroke volume increased to maximize blood flow delivery to muscles
- decrase risk of heart disease helps maintain healthy weight and improve body composition |
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Term
| components of strength training |
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Definition
- increase muscle strength: low # of reps using heavy weights
- increase muscle endurance: high # of reps using lighter weights
- important to rest between sets to prevent strains and injury
- stretching improves flexibility |
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Term
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Definition
- 10,000 steps - kcal equivalent of 30 min of exercise -> recommendation for health
- 3000 steps fast -> rec for fitness
- 12,000-15,000 -> rec for weight loss |
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Term
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Definition
first few min: produced by anaerobic energy production (ATP+creatine phosphate+limited amount stored in cells)
as exercise continues: oxygen intake+aerobic energy production (carbs and fatty acids break down to yield ATP) |
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Term
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Definition
carbohydrate is the primary energy source
- from blood glucose + stored glycogen in muscle and liver (about 2 hours of exercise)
well trained muscles store 20-50% more glycogen than untrained muscles
liver glycogen maintains normal blood glucose
lactic acid is produced at high exercise intensities and shuttled to other tissues (used for energy during low-intensity exercise) |
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Term
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Definition
- fat = primary energy source
- fatty acids in adipose tissue and muscle tissue
- converting fatty acids into energy is slow and requires more oxygen compared with carbs |
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Term
| effect of aerobic exercise training |
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Definition
- increased aerobic capacity
- heart increases in size and becomes stronger
- number of capillaries in muscles increases
- total blood volume and #RBC expands
- increased ability to store glycogen
- increase #, size of muscle cell mitochondria |
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Term
| sports where leaner body is beneficial |
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Definition
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Term
| sports that may encourage unhealthy weight loss practices |
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Definition
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Term
| sports that encourage weight gain |
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Definition
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Term
| carbohydrates use during exercise |
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Definition
- primary energy source during high intensity exercise
- needed to maintain blood glucose levels during exercise and replace glycogen stores after exercise
- needs 6-10 g/kg |
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Term
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Definition
- low intensity exercise uses mostly fat burn adipose tissue
- moderate-intensity exercise uses fatty acids from muscle triglycerides
- well-trained muscles burn more fat than less trained muscles
- body uses less glycogen and more fat to increase endurance
recs: 20-25% kcal
- diets too high in fat don't have enough carbs for max glycogen stores
- diets < 20% fat do not benefit performance |
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Term
| protein use during exercise |
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Definition
- primarily needed to build and repair muscle
- muscle damage results from exercise, especially in weight or strength training
- amino acids needed to promote muscle growth and recovery
- body can use protein for energy but prefers carbohydrate and fat as main energy sources
- amino acids are converted to glucose in liver |
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Term
| protein recommendations for exercise |
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Definition
- RDA: 0.8 g/kg for most active individuals
- endurance athletes: 1.2-1.4 g/kg
- used for exercise and to maintain blood glucose
- strength athletes: 1.2-1.7 g/kg
- used to synthesize new muscle protein |
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Term
| antioxidant needs and exercise |
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Definition
- increased oxygen use during exercise increases production of free radicals
- no evidence that supplementing improves performance or that requirements are higher |
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Term
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Definition
- required for hemoglobin and myoglobin production
- EAR may be 30-70% higher for athletes because exercise stimulates production of RBC (no RDA set)
- athletes often have reduced iron stores (especially females)
- anemia can impair performance |
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Term
| calcium needs and exercise |
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Definition
- weight bearing exercise increases bone density
- female athlete triad affects calcium metabolism
- recs same as general public |
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Term
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Definition
- Blood volume decreases, reducing body’s ability to deliver oxygen and nutrients to exercising muscles
- Impairs performance
- Limits body’s ability to sweat and cool itself and can lead to heat-related illness
- Risk greater in hot environments, in children, older athletes, obese people |
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Term
| 3 levels of heat-related illness |
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Definition
1. heat cramps
2. heat exhaustion
3. heat stroke |
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Term
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Definition
| involuntary muscle spasms caused by NA+ and K+ imbalance |
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Term
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Definition
blood volume decreases to the point where it can't both cool body and deliver oxygen to active muscles
- rapid weak pulse, low BP, fainting, profuse sweating, disorientation |
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Term
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Definition
occurs when temp regulatory center of brain fails
- elevated body temp (>105), hot dry skin, extreme confusion, unconsciousness |
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Term
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Definition
| while you exercise, you lose water and sodium through sweat. when you drink water, it replaces ONLY water, which dilutes the sodium in your body |
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Term
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Definition
contain 6-8% carbs and sodium and potassium (Beneficial in long endurance events)
- for events less than an hour, water is sufficient
- sports drinks should be avoided as a daily beverage (damages tooth enamel and can provide unwanted calories) |
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Term
| drinks not recommended during physical activity |
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Definition
- fruit juice
carbonated drinks
alcohol
caffeine |
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Term
| carbohydrate loading (aka carbohydrate supercompensation) |
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Definition
- allows exercise to continue for longer periods
- decrease exercise concurrently
- provides 10-12 g/kg
- can consume high-carb beverages (50-60 g/8oz)
- 3g water deposited for every 1g carb -> can cause weight gain and muscle stiffness |
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Term
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Definition
- Enough fluid to maintain hydration
- Pre-exercise meal:
-High carbohydrate (60-70% kcal)
-Moderate in protein (10-20%)
-Low in fat (10-25%)
-Low in fiber
- Avoid simple sugars, spicy foods
- Small high-carb snack/beverage may enhance endurance |
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Term
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Definition
- maintain adequate fluid: 6-12oz every 15-20 min
- for exercise longer than 60 min
- 30-60g carb per hour
- snack or beverage containing sodium |
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Term
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Definition
- replenish fluid, electrolyte, glycogen losses
- serious athletes: high carb meal/snack within 30 min, every 2 hours for 6 hours (1.0-1.5g/kg)
- provide amino acids for muscle protein synthesis and repair |
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Term
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Definition
- consumption of extra protein in the form of food or supplements doesn't increase muscle strength or growth
- protein and amino acids supplements generally not necessary |
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Term
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Definition
- creatine phosphate is a source of energy for long-term exercise
- synthesized in body, consumed in meat and milk
- supplementation helpful for high-intensity exercise lasting 30 seconds or less
- safe up to 5g/d |
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Term
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Definition
- shown to enhance performance and endurance
- improves concentration, enhances alertness, reduces fatigue
- consumption in excess before competition is illegal |
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Term
| supplement bars/shakes/meal replacers |
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Definition
- may provide benefits
- main energy source = carbs
- protein and fat contribute smaller amounts of energy |
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