18. SPORTS NUTRITION Flashcards
What is the definition of movement?
Any way you move your body.
How is exercise defined?
Physical activity that is planned, structured and repetitive.
What are the overall benefits of exercise?
- Disease prevention (e.g., diabetes)
- Strength, mobility and flexibility
- Prolongs life / slows ageing
- Weight control
- Mood and confidence booster
- Endurance
What does HIIT stand for?
High Intensity Interval Training.
What are examples of gentle forms of exercise?
- Walking
- Hiking
- Dancing
- Swimming
- Cycling
- Stretching
- Pilates
- Yoga
- Mobility
What are strenuous forms of exercise?
- HIIT
- Weight training
- CrossFit
- Running
- Competitive swimming
- Martial arts
True or False: A lack of movement can lead to poor health.
True.
How does exercise contribute to mood enhancement?
Reduces stress, anxiety, depression, pain and addictions; balances neurotransmitters.
What is the effect of weight-bearing exercises on bone density?
Increases bone density by promoting osteoblast activity.
What is the main energy delivery system used during aerobic exercise?
Aerobic: Where the body uses oxygen to produce ATP.
What is anaerobic exercise primarily associated with?
Short periods of high-intensity exercise and muscle strength.
What is the primary energy source during anaerobic exercise?
Phosphate energy system and glycolytic energy system.
Fill in the blank: Aerobic exercise primarily uses _______ as fuel.
carbohydrates and lipids.
What physiological functions does exercise optimize during energy production?
Produces energy (ATP) to keep all physiological functions optimal.
What is the benefit of walking as a form of exercise?
- Improves cardio-respiratory fitness
- Strengthens bones and muscles
- Reduces stress
- Improves sleep
What are the benefits of Nordic walking?
- Decreases stress on hips and knees
- Increases heart rate and circulation
- Aligns spine
- Strengthens upper body and core
What are the benefits of swimming?
- Full-body workout
- Builds strength and endurance
- De-stresses and relaxes
- Improves sleep
What does using weights in exercise help to improve?
- Tones muscles
- Improves flexibility
- Increases bone density
What exercise targets the entire upper body using dumbbells?
Overhead shoulder press.
What is the correct form for performing squats?
Stand with feet hip-width apart, hinge at the hips, keep back straight, and push up through the heels.
What is the purpose of the forward lunge?
Focuses on psoas and stretches the anterior thigh/hip.
What is the recommended frequency for walking as exercise?
At least 3 times a week, 1 hour each.
True or False: Exercise has no effect on the immune system.
False.
What is the recommended breathing technique for relaxation?
Inhale for 3 seconds, hold for 4 seconds, exhale for 5 seconds.
What are the effects of regular aerobic exercise on the respiratory system?
- Increases oxygen intake
- Improves gas exchange
- Strengthens ventilation muscles
How does exercise affect the nervous system?
Improves cognitive functions, stress coping, memory and alertness.
What does exercise do for the lymphatic system?
Promotes lymphatic drainage and boosts the immune system.
What is the relationship between exercise and chronic disease risk?
Reduces risk of cardiovascular disease, insulin resistance, depression, and cancer.
Fill in the blank: Exercise enhances detoxification by optimizing _______ activity.
hepatocyte.
What is the recommended number of reps for each leg in the exercise routine?
Aim for 3 sets of 10 reps
What does anaerobic exercise primarily focus on?
Using resistance to muscular contraction to build strength, endurance, and size of skeletal muscles
What is vital for the maintenance of muscle mass as we age?
Resistance training
What should you remember when performing exercises?
Core tight, flat back, bend your elbows behind you
What muscle groups are targeted in bent-over rows using a resistance band?
Upper and lower back, glutes, arms
What is the purpose of static stretching?
To improve elasticity and flexibility
How long should static stretches typically be held?
10–30 seconds
What is NEAT an acronym for?
Non-Exercise Activity Thermogenesis
What percentage of daily calories can be burned through NEAT?
Up to 15–30%
What are the weekly exercise guidelines for adults aged 19–64?
- 150 minutes of moderate aerobic activity per week
- OR 75 minutes of vigorous aerobic activity per week
- AND 2 sessions of resistance exercises per week
What should be considered when adapting exercise recommendations for a client?
- Exercise experience
- Fitness level
- Health goal
- Health conditions
What benefits are associated with low-intensity exercise?
- Relieves stress
- Boosts mood
- Lowers blood pressure
- Improves endurance
What is the goal of using exercise for individuals with osteoporosis?
To stimulate osteoblast activity
What type of exercises are best for individuals with arthritis?
- Low-impact exercise
- Flexibility activities
How does resistance training benefit fat loss?
- Improves body composition
- Boosts metabolic rate
What is a recommended exercise for improving insulin sensitivity?
Aerobic-type exercise at moderate and/or vigorous intensity
What is the recommended intensity for aerobic exercise training in individuals with hypertension?
Moderate intensity (40–60% of MHR) for at least 30 minutes per day
What should be avoided in exercise for individuals with existing hypertension?
High-intensity exercise
Fill in the blank: Dynamic stretching involves _______.
Movements where joints and muscles go through a range of motions
What should you do to ensure safety when performing high-intensity resistance training for osteoporosis?
Supervised training to minimize injury risk
What is the focus of flexibility exercises?
To improve range of motion and reduce stiffness
What type of exercises can improve cardiovascular health?
- Moderate-intensity aerobic exercise
- Low-impact workouts
What is the effect of high-intensity interval training (HIIT) on abdominal fat?
Most effective type of exercise to reduce abdominal fat
What is the recommended duration of exercise for health benefits?
At least 30 minutes per day for at least five days per week.
Should high-intensity exercise be recommended for individuals with existing hypertension?
No.
What does dynamic resistance training involve?
Movement through the joints, e.g., bicep curl.
What is key when working with clients on hormonal balance?
Ensure their exercise habits don’t sabotage their health goals.
What should be avoided in prolonged high-intensity exercise?
It tends to raise levels of cortisol and adrenaline.
How can too much high-intensity exercise affect women?
It can lower progesterone levels, decreasing fertility and altering menstruation.
What is the recommended exercise for PCOS?
Vigorous aerobic activity at least three days per week for 30 minutes or more.
What additional benefits can combination exercise provide in PCOS?
Improved androgen levels.
How does exercise affect thyroid hormone production?
It stimulates the thyroid gland to produce higher amounts of hormones.
What is the effect of vigorous exercise on hormone values?
It causes the most prominent changes in hormone values.
What is the role of exercise therapy in Chronic Fatigue Syndrome (CFS)?
Helps manage CFS symptoms by gradually reintroducing physical activity.
Is graded exercise therapy recommended for CFS?
No, it’s no longer recommended.
What is a key factor in preventing dementia?
Physical activity.
What types of exercises show promising results for dementia?
Mind-body interventions, resistance training, coordination exercises.
What should be considered when making fitness recommendations for clients?
Client’s health goals and existing health conditions, current fitness level, preferences, and barriers to exercise.
What are the components of a sustainable fitness plan?
- Set realistic goals
- Be practical and achievable
- Include accountability
- Check in on exercise goals during follow-ups.
What is the primary energy source for most types of exercise?
Carbohydrates.
What type of carbohydrates are best around exercise?
Low GI, complex carbohydrates.
What is the recommended protein intake for most active non-athletes?
1–1.5 g of protein per kg of bodyweight.
What are Branched Chain Amino Acids (BCAAs)?
Include leucine, isoleucine, and valine; useful in preventing muscle tissue breakdown.
What is the importance of fats for exercise and performance?
Provide the highest yield of ATP and are the major storage form of energy.
What is the ideal ratio of carbohydrate to protein post-exercise?
4:1.
When should you consume food post-exercise?
30 mins to 2 hrs after exercise.
What nutritional strategy can help with oxidative stress from intensive exercise?
Ensure sufficient antioxidants in the diet.
What should be avoided for weight loss regarding carbohydrate consumption?
Delay eating carbs to encourage burning stored lipids.
What are some examples of pre-exercise meals?
- Sweet potato
- Porridge
- Lentils
- Quinoa
- Wild fish.
What is a natural source of nitrate beneficial for exercise?
Beetroot.
What is Jenny’s primary goal for her exercise program?
Lose fat around her middle and protect her bone health.
