diet for exercise
Carbohydrates loading, Pre-game diet, During the game, Post-game diet
water
What is the most important thing to replete during exercise?
fitness
Cardiovascular endurance, Strength, and Flexibility
role of glycogen during exercise
it gives you fast energy because it breaks down to glucose, where it can give you spurts of energy
fitness
Ability to perform routine exercise without fatigue
aerobic exercise
cardiorespiratory endurance is increased by this
volume and vo2 max
endurance exercise increases these
oxygen
the greater the VO2 max, the more intense an activity can be engaged in before lack of this affects performance
resisting force
muscle strength is increased by repeatedly engaging in exercise moving against a what
flexibility
this determines the range of motion
lean body mass
those who are physically fit have a greater proportion of this
percent of body fat
lean body mass can be assessed by measuring this
increasing lean tissue
maintenance of healthy body weight by
lowering blood pressure
reduce risk of cardiovascular disease by
reducing insulin resistance
reduced risk of type 2 diabetes by
increasing strength and flexibility
reduce joint disorder by
releasing endorphins
mood elevation by
increasing muscle cell mitochondria
allow you to better burn fat for energy by
increasing bone mass
reduce risk of osteoporosis by
chromium picolinate
needed in diabetes, but not beneficial if Cr is not deficient
creatine
provides muscles with more quick energy for activity, delays fatigue, allows creatine phosphate to be regenerated more quickly after exercise, impairs accumulation of lactic acid
b vitamins
functions as coenzymes, do not provide energy
vitamin a in relation to genetic control of protein synthesis
regulation of cell differentiation via gene expression, regulation of growth, act as morphogenic agents during embryonic development
vitamin a action as hormone
in order to affect gene expression 1. the retinoic acid (RA) form of vit. A enters specific target cells 2. Inside the nucleus, RA binds to a receptors 3. The RA-protein receptor complex then binds with regulatory regions of DNA