Flashcards: Fundamentals of Sports Nutrition and Musculoskeletal Health — 23 cartões

Physical Activity — definition?

Voluntary movement enhancing health and fitness.

Sedentary Lifestyle — effect?

Leads to muscle atrophy, osteoporosis, and joint issues.

Muscle Contraction — process?

Muscles generate force via actin-myosin interaction.

Bone Remodeling — role?

Replaces old bone, influenced by activity and nutrition.

Energy Metabolism — function?

Converts nutrients into ATP for bodily functions.

Glycogen Storage — location?

Muscles and liver store glycogen as energy reserve.

ATP Pathways — types?

Aerobic, anaerobic, phosphagen systems.

Exercise — energy use?

Depends on intensity and duration; uses different energy systems.

Nutritional Guidelines — key?

Balance carbs, proteins, fats; hydrate properly.

Hydration — importance?

Supports performance, temperature regulation, and recovery.

Sports Drinks — composition?

Electrolytes and carbohydrates for hydration and energy.

Rehydration — strategy?

Regular small fluids with electrolytes post-exercise.

Soft Drinks — in sports?

Can impair hydration; high sugar and caffeine are harmful.

Musculoskeletal Impact — inactivity?

Causes muscle atrophy, bone loss, joint deterioration.

Muscle & Bone — health?

Require regular activity for strength and density.

Energy Systems — in muscles?

Immediate, short-term, and long-term pathways.

ATP Production — main pathways?

Phosphagen, glycolytic, oxidative.

Exercise & Energy — dependence?

On activity intensity and duration; systems adapt.

Nutritional Guidelines — focus?

Carbohydrates for energy, protein for repair, hydration.

Hydration — during exercise?

Small, regular fluid intake prevents dehydration.

Sports Drinks — purpose?

Replenish fluids, electrolytes, and energy.

Rehydration — method?

Use isotonic drinks and water after activity.

Soft Drinks — effects?

Hinder hydration, contain excess sugar and additives.