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.
- Carbs (aerobic)
- Carbs (anaerobic)
- Fat (aerobic)
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?
- Hypertrophy: increase in cell SIZE, not #.
- -Caused by exercise.
- Atrophy: 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.