BIOL 380 Lecture Notes - Lecture 12: Heat Syncope, Cori Cycle, Osteoporosis

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BIOL 380 – Lecture 12: Nutrition and physical activity

- Physical activity: any movement produced by muscles that increases energy expenditure

oLeisure-time physical activity: any activity unrelated to a person’s occupation

Competitive sports

Recreational: hiking, walking and biking

Exercise: purposeful, planned and structured

- Physical fitness: state of being from interaction between nutrition and physical activity

oE.g., cardiorespiratory fitness, musculoskeletal fitness and flexibility

Benefits of physical activity

- Reduces the risk of heart disease, stroke, high blood pressure

oStrengthens heart

oIncreases HDL – lowers triglycerides

- Reduces the risk for obesity and type II diabetes

oGreater lean body mass

oEnhances insulin production

- Reduces the risk for osteoporosis

oStresses and enhances bone formation; strengthens muscle and bone

- May reduce the risk of colon cancer

oIncreases gastric motility (more regular = decrease risk of colon cancer)

- Improves sleep patterns and immune function

oReduces anxiety and mental stress

3 components of fitness

Sound fitness program

1. Meets personal goals

2. Is varied, consistent and fun

3. Appropriately overloads the body

4. Includes a warm up and cool down period (preventive measure)

Canadian physical activity guidelines: inc endurance, inc flexibility, inc strength resistance, and decrease

couch potato

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1. Sound fitness program meets personal goals

oCardiorespiratory musculoskeletal and flexibility plans

oMaintain overall health – follow Canadian physical activity guidelines

2. Sound fitness progam is varied, consistent and fun

oOutdoor activities – hiking, camping, fishing and rock climbing

oExercising with friends

oIndoor activities – gym, weights, treadmill

oCanadian physical activity guide recommends for the type and amount of activity that

should be done weekly

3. Sound fitness program appropriately overloads the body

- Overload principle: additional physical demands on the body to improve fitness

oToo much physical exertion is NOT recommended

oExercise below limits but until you feel the fatigue, sweat, increase breathing and heart

rates

oHypertrophy is the gain in muscle strength and size

oThe FIT principle can be used to determine appropriate overload

The FIT Principle

-Frequency: number of activity sessions per week

-Intensity: amount of effort expended or how difficult the activity is to perform (low, moderate

or high)

oIntensity can be measured by

Estimating maximal heart rate

Borg scale of perceived exertion: rating

of perceived exertion (or RPE)

-Time of activity: how long each session lasts

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4. 4. Sound fitness program

includes a warm up and a cool down period

- To prepare for and recover from an exercise session

oWarm up prepares a person for the activity (5-10 mins)

Stretching, calisthenics and resistance training without external weights

Helps improve circulation

Helps improve freedom of movement

Prevents injury

- Cool down helps to prevent injuries and may reduce muscle soreness

Fuel for physical activity

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Document Summary

Biol 380 lecture 12: nutrition and physical activity. Physical activity: any movement produced by muscles that increases energy expenditure: leisure-time physical activity: any activity unrelated to a person"s occupation. Physical fitness: state of being from interaction between nutrition and physical activity: e. g. , cardiorespiratory fitness, musculoskeletal fitness and flexibility. Reduces the risk of heart disease, stroke, high blood pressure: strengthens heart, increases hdl lowers triglycerides. Reduces the risk for obesity and type ii diabetes: greater lean body mass, enhances insulin production. Reduces the risk for osteoporosis: stresses and enhances bone formation; strengthens muscle and bone. May reduce the risk of colon cancer: increases gastric motility (more regular = decrease risk of colon cancer) Improves sleep patterns and immune function: reduces anxiety and mental stress. Is varied, consistent and fun: appropriately overloads the body. Includes a warm up and cool down period (preventive measure) Canadian physical activity guidelines: inc endurance, inc flexibility, inc strength resistance, and decrease couch potato.

Related Questions

Question 2

The DSM-IV describes an "Eating Disorder Not OtherwiseSpecified" as:

self-starvation that leads to severe nutrient deficiencies

compulsive eating disorder

a variety of atypical eating behaviors used to maintain or lowerbody weight

recurrent episodes of extreme overeating followed byself-induced vomiting

Question 3

The nutrition paradox refers to:

coexistance of underweight and obesity in the same region

too mucn vitamin A in foods rich in vitamin C

poor countries that have excessive rates of obesity

obese children from nonobese parents

Question 4

Which of the following represents a nutrition transition?

decreased reliance on carbohydrates

increased consumption of sugar

increased availibility of maize over corn

lower-fat subsistence crops

Question 5

Which of the following is NOT part of the GOBI initiative?

breast-feeding

obesity control

immunization

growth monitoring

Question 6

Which of the following is a response to the drawbacks of theGreen Revolution?

WIC

high yield varities of grains

sustainable agriculture

biotechnology

Flag this Question

Question 70.5 pts

Worldwide, the major cause of undernutrition is:

unequal distribution of food

diseases (like AIDS)

poor farming practices

overpopulation

Question 8

Which agency monitors all confirmed causes of food-borneillness?

EPA

FDA

CDC

USDA

Question 9

In which of the following environments does Clostridiumbotulinum flourish?

acidic

alkaline

<40 degrees F

> 140 degrees F

Question 10

Which of the following is an example of food intoxication?

Norwalk virus

Salmonella

hepatitis A

Clostridium botulinum

Question 11

All of the following describe characteristics of the femaleathlete triad EXCEPT

menstrual dysfunction

disordered eating

hypertension

osteoporosis

Question 12

Impulsive, low self-esteem, seeks attention, extroverted, anderratic describe personality traits of:

bulemia nervosa

binge-eating disorder

obesity

anorexia nervosa

Question 13

Obsessive-compulsive, perfectionism, socially inhibited,compliant, and emotionally restrained describe personality traiatsof

binge-eating disorder

anorexia nervosa

bulimia nervosa

obesity

Question 14

The Institute of Medicine recommends a minimum of ________minutes of physical activity each day for adults.

Question 15

Regular exercise reduces the risk of type 2 diabetes by all butwhich of the following?

decreases the cellular uptake of blood glucose

delays the onset of complications of type 2 diabetes

increases control of blood glucose

enhances the action of insulin

Question 16

What is meant by the overload principle?

stretching a muscle group beyond the joint's healthy range ofmotion

improving fitness by placing extra physical demand on thebody

complete depletion of the body's glycogen

subjecting the body to inappropriately high stress

Question 17

The acronym FIT stands for:

fatigue, intensity, and training.

flexibility, increase, and training.

fitness, increase, and time.

frequency, intensity, and time.

Question 18

To achieve cardiorespiratory fitness it is recommended thattraining should occur ________.

3-5 days a week

daily

more than 5 days a week

2-3 days a week

Question 19

To achieve and maintain physical fitness, exercise intensityshould be ________ of the maximal heart rate.

35-50%

15-25%

25-30%

50-80%

Question 20

In which of the following types of exercise would CP (creatinephosphate) be an important source of energy?

biking up a mountain

sprinting in the 100-meter race

running a 10-kilometer road race

playing in a football game

Question 21

Which is NOT an advantage of aerobic metabolism over anaerobicmetabolism?

Much more energy is produced for every fuel molecule.

Aerobic metabolism acts more quickly.

Harmful metabolites do not accumulate as quickly.

A greater fuel supply is available.

Question 22

An unwanted effect of an overly vigorous warm-up is:

increased muscle temperature.

glycogen depletion.

increased body temperature.

reduced stress levels.

Question 23

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s) energy during this activity?

amino acids

glucose

fatty acids

fatty acids and glucose

Question 24

The main disadvantage of using fat as a fuel is:

the body's limited storage capability.

its low energy density.

its slow metabolic breakdown.

the limitation of anaerobic metabolism.

Question 25

Joseph plays basketball for his high school team and he isconcerned that he is not consuming enough kilocalories to supporthis activity. Which of the following would be the best indicatorthat he is not consuming adequate kilocalories?

His hemoglobin is low.

His blood glucose levels are low.

His performance has been impaired.

He is losing weight.

Question 26

Rachel is a gymnast who trains 2 hours/day on average. Shesupports her daily activity by consuming 2,500 kilocalories perday. How many kilocalories should she be consuming fromcarbohydrate sources?

1,500-1,625 kilocalories

1,125-1,300 kilocalories

1,300-1,500 kilocalories

1,625-1,750 kilocalories

Question 27

The best time to replenish glycogen stores is:

the day after exercising.

a few hours before exercising.

the day before exercising.

right after exercising.

Question 28

In which of the following events would carbohydrate loading bethe most beneficial?

cross country skiing

baseball game

weight lifting

100-yard dash

Question 29

Osteoporosis, eating disorders, dehydration, and heat illnessare all possible consequences of:

the Zone diet.

carbohydrate loading.

inadequate dietary intake.

overtraining.

Question 30

Which of the following is the most potentially harmful?

heat syncope

heatstroke

heat cramps

heat exhaustion

Question 31

Which of the following athletes would be LEAST likely to developiron deficiency anemia?

a female marathon runner

a male basketball player who is a vegan

a female gymnast

a male distance swimmer

Question 32

Amenorrhea, sometimes seen in female athletes, is:

the onset of menstruation.

osteoporosis.

the loss of the menstrual cycle.

frequent diarrhea.

Question 33

Some athletes believe that caffeine can enhance athleticperformance because it has been shown to:

increase the transport of amino acids to exercising muscle.

increase muscle flexibility and strength.

increase the use of fatty acids as a fuel source.

regenerate ATP for energy.

Question 34

Which of the following ergogenic aids has been shown to enhanceshort-term exercise and resistance training?

chromium picolinate

creatine

carnatine

ephedrine

Question 35

Consuming processed foods as opposed to whole foods decreasesthe risk of contracting a food-borne illness.

True

False

Question 36

Regular physical activity can increase HDL-cholesterol.

True

False

Question 37

Nearly 1 in 6 American adults reports getting no physicalactivity at all.

True

False

Question 38

Lactic acid is a by-product of high-intensity exercise.

True

False

Question 39

Training can enhance the ability to store glycogen.

True

False

Question 40

The primary fuel source utilized in both anaerobic and aerobicexercise is protein (amino acids).

True

False

Question 41

Studies suggest that athletes need to consume more than 2grams/kg of protein each day to maintain muscle strength.

True

False

Question 420.5 pts

Refigerating or freezing foods will kill any bacteria present inthe food.

True

False

Question 43

Most athletes do not consume enough protein to support theiradded physical activity.

True

False

Question 44

Thirst is a very reliable indicator of dehydration.

True

False

BIOL 380 Lecture Notes - Lecture 12: Heat Syncope, Cori Cycle, Osteoporosis

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