18. SPORTS NUTRITION Flashcards
(35 cards)
What are the benefits of exercise, and the mechanism behind each (12)
- Reduces stress, anxiety & depression by balancing neurotransmitters
- Reduces pain via neurotransmitter production
- Reduces fatigue & improves sleep
- Supports weight management (increases energy expenditure)
- Strengthens muscle & bone - reduces osteoporosis risk by osteoblast activation
- Improves energy by increasing mitochondrial health and numbers
- Reduces risk of T2DM by improved glucose uptake & insulin sensitivity
- Reduces risk of Cancer by lowering growth factors
- Improves skin health by increasing collagen production
- Enhances detoxification via hepatocyte activity, lymphatic drainage and blood circulation
- Enhances elimination through sweat, oxygen exchange and bowel motility
- Reduces risk of falls by improving balance & coordination
What is a good breathing exercise to give to clients? Explain how to do it.
3-4-5
- Lie down in a comfortable position.
- Inhale through your nose for 3 seconds.
- Hold for 4 seconds
- Exhale through your mouth for 5 seconds. Imagine you are trying to fog a mirror to
activate the throat (where the Vagus nerve also supplies).
- Repeat cycle over 10 breaths each day
Cardiovascular system
What are:
- the benefits of exercise on this body system
- how is it achieved (4):
Aerobic training increases the pumping of blood and hence nutrient delivery:
- Strengthens cardiac muscle
- Reduces blood pressure
- Improves insulin sensitivity
- Improves lipid profile (decreases LDL & triglycerides)
Respiratory System
What are:
- the benefits of exercise on this body system
- how is it achieved (3):
Aerobic exercise increases oxygen uptake
- Lungs become more efficient at O2/CO2 exchange
- Strengthens muscles involved in breathing (diaphragm, intercostals)
- Increases lung capacity
Nervous system
What are:
- the benefits of exercise on this body system
- how is it achieved (3):
Improves cognitive function including stress reduction, improved memory & alertness.
- Increases BDNF
- Supports neurotransmitter balance
- Supports neuronal insulin sensitivity
Muscular system
What are:
- the benefits of exercise on this body system
- how is it achieved (1):
Strong muscles improve posture and reduce the risk of injury and pain
- Improved muscle size, strength and muscle fibre coordination
Lymphatic system
What are:
- the benefits of exercise on this body system
- how is it achieved (2):
Boosts the immune system via lymphatic drainage
- Exercise moves lymph through lymph vessels and nodes
- Rebounding (trampolining) is best.
Immune system
- What are the benefits of exercise on this body system and from what type of exercise?
- What caution would you give?
Moderate exercise increases macrophages and lymphocytes
- Prolonged strenuous exercise decreases immune function for 24 hours and upper respiratory tract infection risk increases
- How is energy produced during aerobic exercise?
- What substrates are burned?
- Glycolysis, Krebs cycle & electron transport chain.
- Carbohydrates & lipids (protein in extreme circumstances)
- How is energy produced during anaerobic exercise and how long does it last? (2)
- Phosphate energy system: Phosphocreatine stores are used to create ATP for a short duration (e.g. 5-8 seconds)
- Glycolytic energy system: Breaking down glucose in the absence of oxygen, forming lactic acid. At 95% intensity this lasts 30 seconds.
Which muscles does each of these exercises target?
1) Overhead shoulder press
2) Floor/bench press
3) Wall push ups
4) Squats
5) Glute bridge
6) Forward lunge
7) Kneeling push ups
8) Bent over rows with exercise band
1) Entire upper body
2) Chest, upper arm, front of shoulders
3) Chest, arms, shoulders, back, core
4) Posterior chain, quads
5) Posterior chain, core muscles
6) PSOAS
7) Entire upper body
8) Upper & lower back, glutes, arms
NEAT
- What does it stand for?
- What does it mean?
- Give examples (5)
Non-Exercise Activity Thermogenesis
The energy spent by moving throughout the day excluding formal exercise.
E.g. walking up stairs, carrying shopping, playing with kids, cleaning, walking to work
What are the weekly exercise guidelines for adults aged 19–64?
150 minutes of moderate aerobic activity (e.g. cycling, dancing, brisk walking) OR
75 minutes of vigorous aerobic activity (e.g. running, tennis)
AND
2 sessions of resistance exercises working all the major muscles
What factors should you take into account when recommending exercise to a client?
- Their exercise experience
- Their fitness level
- Their health goal
- Their health conditions
What are the 3 different exercise intensities and their key benefits?
- Low intensity
- Relieve stress
- Lower blood pressure
- Increase endurance
- Moderate intensity
- Build fitness
- Burn calories for weight loss
- Vigorous intensity
- Improves circulatory system
- Increases heart & lung capacity
- Improves VO2 max
When might you recommend:
1) Low impact exercise
2) High impact exercise
1) Low impact
- Improve muscle tone and balance
- Burn fat
- In clients with injuries or osteoarthritis
2) High impact
- Improve bone density
- Improve cardiovascular health
- In healthy clients
What is the most effective type of exercise to reduce abdominal fat?
HIIT
What does HiRIT stand for?
What does it involve?
High intensity resistance and impact training
5 sets of 5 repetitions, at over 85% of 1 rep max resistance
What types of exercise would you recommend for these conditions?
* Ankylosing spondylitis:
* OA:
* RA:
- Ankylosing spondylitis: Breathing exercises for thoracic mobility; stretching of back, hips, neck, and shoulders; muscle strengthening for back and hips.
- OA: Balance e.g., Tai Chi, yoga; flexibility with an emphasis on range of motion; low-impact aerobics for example aqua aerobics; muscle strengthening for knees and hips.
- RA: Flexibility for stiffness; light stretching, especially for the neck; low-impact aerobics and resistance training for fatigue.
What are the current exercise guidelines for adults with insulin resistance?
- 30+ minutes of aerobic-type exercise at moderate and / or vigorous intensity 3 to 5 days per week AND regular progressive resistance training.
What are the current exercise guidelines for adults with hypertension? (3)
- Moderate intensity (40–60% of MHR) aerobic exercise training for at least 30 minutes per day, at least five days per week.
- Incorporate dynamic resistance training.
- Avoid high-intensity exercise.
When you’re working with a client on hormonal balance, what recommendations would you give about exercise and why?
What additional factor should you consider re diet/exercise and why?
- Avoid prolonged high-intensity exercise as this tends to:
- raise levels of cortisol and adrenaline. This can interfere with thyroid hormone metabolism, blood sugar regulation and adrenal health.
- lower progesterone levels in women, resulting in decreased fertility and altered
menstruation.
- Ensure clients aren’t over-exercising and under eating as this can have profound negative effects on metabolism.
When you’re working with a client on PCOS, what recommendations would you give about exercise and why?
In PCOS, exercise can help to improve insulin sensitivity, lower androgen levels and aid weight loss.
Same regime as for insulin resistance,
- 30+ minutes of aerobic-type exercise at moderate and / or vigorous intensity 3 to 5 days per week AND regular progressive resistance training.
What happens to Thyroid hormones when you exercise, and what is the most beneficial exercise type?
During aerobic exercise, the thyroid gland produces higher amounts of hormones, especially when working at 70% of maximum heart rate.
