Card Set Information
Nutrition Exercise Sports
What are the dietary guidelines for fitness?
For disease prevention, weight control
30 minutes for disease prevention.
60 minutes for weight control
90 minutes for weight control
Characteristics of a good fitness program.
Mode of exercise
Energy sources of muscle use.
What it used for immediate use of the energy sources?
ATP, for IMMEDIATE use (lasts 2-4 sec.)
PCr (phosphocreatine), low supply but can supply energy for 10 seconds.
What is the major fuel for "short-term, high-intensity" exercise in ANAEROBIC exercise?
for AEROBIC exercise?
What provides energy and what is the end-product?
Aerobic: Carbs (ATP); blood glucose
Provide energy: glycolysis
End result: lactate (lactic acid)
Exhaustion of _______ stores results in, "hitting the wall"?
Fat. Fat is the main fuel for ______ intensity exercise?
Carbs is the main fuel for _____ intensity exercise?
Does fat metabolism provide more energy than carbs?
low-intensity exercise. (fat)
high-intensity exercise (carbs)
Yes, fat metabolism provides more energy than carbs.
Adaptations to exercise.
What is hypertrophy?
What is Atrophy?
: increase in cell SIZE, not #.
-Caused by exercise.
: Decrease in cell size in muscles.
-Caused by inactivity
Skeletal Muscle Fiber types.
Type 1, IIA, IIX. Explain each and type of muscles.
I: Slow twitch (primarily fat)
IIA: Fast twitch (mix of aerobic/anaerobic)
IIX: Fast twitch (mostly anaerobic (glucose metabolism)
What is Hyponatremia?
Drinking too much water.
*Avoid drinks w/ alcohol or high caffeine.