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TAMU NUTR 202 - Exam 3 Study Guide
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Exam #3 Lectures 18-24Ch 10 Nutrition, Fitness, and Physical ActivityExercise: is a type of physical activity that’s planned and structure. Aerobic exercise: uses oxygen to produce energy & that increase heart rate. Endurance exercises: jogging, cycling, swimming, Zumba, lifting weights.Physical activity: movement that enhances health; uses energy. Activities range from walking, lifting weights, playing sports, resulting in expending calories. Talk-test is a simple way to measure intensity of PA. - Moderate-intensity physical activity: you can talk, but not sing, during activity. - Vigorous-intensity physical activity: will not be able to say more than a few words during activity (improves FITNESS and expends more E than moderate intensity). Benefits of PA: Flexibility and Balance, diabetes prevention & management, cardiovascular health, cancer prevention, Increases muscle mass, osteoporosis prevention, and weight management. Exercise increases the sensitivity of tissues to insulin and decreases risk of developing type 2 diabetes, strengthens heart muscle (increase BMR - increase expenditure), lowers BP, increases HDL levels; reduces risk of color/breast cancer, increases muscle mass. Improved self-esteem, reduces depression, reduces stress. Physical Fitness: ability to perform routine PA without undue fatigue; determined by a combination of regular activity and/or genetically inherited ability. Fitness is not restricted to an athlete or to a son/daughter of a famous athlete. Physical fitness can be gained overtime! The concept that the body will adapt to the stress placed on it: Overload Principle (isn’t overtraining) Gradual increase in exercise demands: frequency, intensity, time or type but without the potential of injury.Good nutrition + regular PA = Health & Fitness Optimal nutrition = athletic performance. Regular exercise = ability to use and store nutrients optimally. Physical fitness program should include: components of PA fitness, at least 150 minutes moderate-intensity, FITT principles (overload principle). Components of Physical Fitness:  Cardiorespiratory endurance Muscle strengthening & endurance Flexibility Body composition Cardiorespiratory endurance: Utilizes the cardiovascular and respiratory systems Aerobic exercise Effects of regular cardiorespiratory endurance: NUTR 202 1nd Edition Increases: Amount of blood pumped w/ each heartbeat and oxygen delivery to muscles.Decreases: Resulting heart rate Improves aerobic capacity: efficiency of oxygen and nutrient delivery to cells to fuel activity.Exercise builds and maintains muscles  strength-training exercises or resistance exercise.Ability to push, pull, lift a weight for a brief time: muscle strengthThe ability to perform repetitive muscle activity for long period: muscle enduranceBoth improve with regular exercise that requires moving against a resisting force.Flexibility: ability to bend and stretch muscles and ligaments. Benefits: Improves performance and may reduce risk of injuriesBody composition in those who exercise regularly: Generally increased in muscle and decreased in fat (Gender and age differences). Want more lean body mass than body fat percentage. Exercise Aids in Weight Management:Increased lean body mass  uses more E increases BMR increases ' Energy Out' can eat more calories and still maintain healthy weight. Transition to new, healthier habits, patterns, lifestyle, choices  permanent changes. Successful Physical fitness program:  Incorporates activities based on the five components of fitness Tailored to meet needs of individual/specificity Progressive overload principle Rest and recovery Follow the Dietary Guidelines for Physical ActivityDeveloping a Fitness Program: should include all components of exercise.  Cardiorespiratory/Aerobic exercise: do most days of the week Muscle strength and endurance: 2-3 days per week at beginning of exercise program (Not on consecutive days) Flexibility: 2-7 days per week Body composition Change in progressive manner to provide overload principle = frequency, intensity, time, and type.Per 2010 Dietary Guidelines for Americans, for reduced risk of chronic disease, moderate exercise recommended for: 30 min/day most days of the week = 150 minutes/week of moderate intensity  Or 75 minutes/week of vigorous intensity For additional health benefit and healthy weight: Increase duration or intensity of exercise.ACSM Exercise Recommendations - Moderate Intensity: Minimum of 150 min per week.150-200 min per week  lose weight/prevent weight gain.The recommendation is 10,000 steps/day to prevent chronic diseases/maintain healthy weight. Aerobic activity = duration of activity = which days. Move more, choose activities you enjoy, walk more, take stairs, and find friends to do activities with. Set specific goals, stay motivated, vary exercise, and keep your exercise safe. Ingredients for Fitness: Regular PA + right foods + fluids. Body will use glucose for E regardless of intake macronutrient. Glucose is stored as glycogen in liver and in muscles. If low blood sugar  release glucagon  stimulate the liver to break down glycogen to glucose  bloodstream.Metabolism - chemical process that converts nutrients to energy (ATP). Occurs in muscle. Either have glycogen or FAs (main source of nutrients) and you need oxygen to get energy. Myoglobin stores oxygen in muscle.Anaerobic: without oxygen, only uses glucose, and generates lactic acid. Aerobic: with oxygen, uses glucose/protein/fat, more efficient; produces more ATP per glucose, and occurs in mitochondria.Glucose is used solely in anaerobic metabolism. In muscle 525 g stored, in liver 100g, and 25 g in blood. Therefore 650g CHO X 4 = 2600 calories that can be used. In your muscle you have 1,050 calories ~ 2 hours of exercise. Glycogen in liver is to regulate blood glucose levels; especially for brain. Remember this store is limited. FAs stored in adipose tissue = unlimited. Which nutrient can be used to produce energy in the absence of oxygen? GLUCOSE (anaerobic). Source of fuel used during exercise depends on: duration of exercise and intensity of exercise. Immediate source of energy for body functions: Adenosine Triphosphate or ATP. What type of energy metabolism is used during the first few minutes of exercise? Anaerobic – can only use glucose for fuel.Energy metabolism in the muscles: Adenosine triphosphate (ATP) that was


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TAMU NUTR 202 - Exam 3 Study Guide

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