nutr chapter 11

• mode- type of exercise performed
• types of mode- aerobic, resistance, flexibility
• duration- amount of time spent exercising
• frequency- number of times activity is performed weekly
• rate of perceived exertion (rpe) scale is used to determine intensity
• progression- how the duration, frequency, and intensity increase over time
• boredom is a common reason why people abandon exercise programs
• atp can keep muscle working for 1-2 seconds
• phosphocreatine can maintain muscle contraction for 10 seconds to one minute
• when adp accumulates an enzyme transfers inorganic phosphate from PCr to adp to refor atp
• fat= low intensity and/or long duration
• carbs= high/medium duration
• carbs are fuel for short term, high intensity, and medium term exercise
• glycolysis supplies 2 molecules of atp and is used when physical activity is intense
• carbs are the only fuel used for glycolysis
• glycolysis provides most energy for events when energy production is near maximal for 30 to 120 seconds
• glycogen is found in the live and muscle
• liver glycogen is used to maintain blood glucose leve
• muscle glycogen supplies glucose to working muscles and is used for short events
• when glycogen stores are exhausted person can only work at 50% of maximal capacity
• fat is the main fuel for prolonged low intensity exercise
• fat provides more than twice as much energy and more atp and we have plenty of it
• fat isn't metabolized as efficiently as carbs
• protein is a very minor fuel source
• 3 main types of muscle fiber type |, type ||A, and type ||X
• type |- slow twitch muscle fibers fueled by aerobic respiration of fat
• type ||A- fast twitch muscle fibers fueled by aerobic respiration of fat and glucose that have a moderate oxidative capacity
• type ||X- fast twitch muscle fibers fueled by glycolysis with the least amount of oxidative capacity
• proportions of the three muscle types vary from person to person and are largely genetic
• hypertrophy- enlargement of muscles being made to work repeatedly
• atrophy- loss of muscle size and strength due to inactivity
• 1.2-1.7% g/kg protein are needed for repair of tissue and synthesis of new muscle
• females are more susceptible to low iron status
• sports anemia is not true anemia but blood iron tests will be low
• true anemia is reduced hemoglobin and hematocrit levels and is seen in 15% of male and 30% of female atheltes
• heat exhaustion is the first stage of heat related illness
• heat cramps are a complication of heat exhaustion
• heatstroke is when the internal body temp reaches 104 degrees f
• thirst is a late sign of dehydration
• ergogenic aid is a substance or treatment intended to improve exercise perforamce