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Chapter 11 Nutrition for Active Lifestyles

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zunair's version from 2017-12-05 00:47

Section

Question Answer
Aerobic exerciseSustained, rhythmic contractions of large muscle groups, raises heart rate so gives heart a good workout
Resistant exerciseactivities that increase muscle mass and strength. also increase bone mass
When does ATP formWhen an inorganic phosphate group bonds with ADP
How can glucose be catabolized?Both anaerobically and aerobically
Anaerobic catabolism1st stage of glucose oxidation, Glycolysis
GlycolysisSplit Glucose molecule to 2 pyruvate molecules. Small amount of ATP formed
Aerobic catabolismIf oxygen available, pyruvate can enter aerobic respiration pathways
Where does the pyruvate move to and what does it oxidize?The mitochondria and forms ATP, CO2 and H2O
The 3 energy systemsPhosphocreatine, lactic acid and oxygen
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Question Answer
Phosphocreatine (PCr) and ATP relationship and with muscles.PCr brings inorganic phosphate to ADP to form ATP. gives muscles 6s of energy
Lactic acidPyruvate converted to lactic acid in anaerobic conditions
Lactic acid usescertain muscles can use for energy and, most lactate enters bloodstream then to the liver to remove from blood
Oxygen energy systemProduce 18 times more ATP than anaerobic
Aerobic capacitymaximum oxygen intake during vigorous physical exertion
Fat or carbs for fueling exercise?the body uses different fuelings for different types of physical exertion/exercise
Fatpredominates when at rest and during low/moderate intensity activites
CarbsMain fuel for high intensity exercises
ProteinContributes small amount of energy slightly used for endurance exercise
Carb inttake for athletes6-10g carb per kg body weight
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Question Answer
Carb/CHO loadingManipulating physical and dietary patterns to have extra glycogen stores
Protein athlete recommendation 1.2-1.7g/kg body weight
water needs for athleteswomen 11 cups, 15.5 cups men
sport drink benefitscarbs electrolytes and sodium
IronNeeded to produce RBC transport oxygen and energy
sports anemiatemporary condition from increase in plasma
caffeine athletic uses and consraise blood fatty acid levels, enhance contraction of skeletal and heart muscles, increase mental alertness. cons are urination, increase heart beat
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