Energy balance and nutrition for PA

Question 1

what is energy used for in body and %

Answer 1

BMR 60-75%, PA 15-30%, thermogenesis 10%

Question 2

factors that influence higher BMR

Answer 2

certain genetic factors, male sex, younger age, taller height, higher lean body mass

Question 3

factors that influence lower BMR

Answer 3

certain genetic factors, female sex, older age, shorter height, lower lean body mass

Question 4

when body fat is lost how is it lost and how much

Answer 4

mostly carbon dioxide and some water

Question 5

when body fat is lost how is it lost and how much

Answer 5

mostly carbon dioxide and some water

Question 6

leptin function

Answer 6

hormone that is secreted by adipocytes and communicates with brain and other organs. Promotes fullness and energy expenditure and helps promote healthy energy balance

Question 7

obesity sick fat disease vs fat mass disease

Answer 7

sick fat: type 2 diabetes, CVD, certain cancers, fatty liver
fat mass disease: osteoarthritis, joint pain, sleep apnea, tissue friction

Question 8

genetic cause of obesity

Answer 8

polygenic, from multiple genes

Question 9

the main causes of obesity

Answer 9

social psychology, individual psychology, food production, food consumption, physiology, individual physical activity, physical activity environment

Question 10

obesity and microbiome

Answer 10

people with obesity have higher proportion of firmicutes which are better at harvesting energy from otherwise indigestible carbs and metabolizing them into short chain fatty acids

Question 11

communication system between the organisms in our digestive tract and the brain

Answer 11

gut-brain axis

Question 12

how does Leptin work

Answer 12

when adipocytes are getting larger due to more fat storage, leptin acts on the appetite centre promoting satiety and energy expenditure, when adipocytes get smaller less leptin is released which increases appetite and decreases expenditure

Question 13

How does ghrelin work

Answer 13

secreted by stomach, targets many areas including hypothalamus, levels spike before meals promoting appetite.

Question 14

when does ghrelin elevate

Answer 14

sleep restriciton and following weight loss which promotes weight regain

Question 15

GLP-1

Answer 15

secreted by intestinal cells in response to food intake, signals brain that intestines have food in them promoting satiety , people with obesity often have impaired GLP-1 signalling which can decrease satiety and promote higher energy consumption

Question 16

medication that increases GLP-1 in body

Answer 16

liraglutide

Question 17

visceral vs subcutaneous fat

Answer 17

subcutaneous is right below the skin while visceral is within abdominal cavity with the organs and is associated with higher risk of disease

Question 18

how much physical activity for clinically significant weight loss

Answer 18

250 min or more

Question 19

what is self-efficacy

Answer 19

our belief in our ability to achieve a certain task

Question 20

orlistat function

Answer 20

blocks activity of lipid digesting enzyme lipase in small intestine which limits absorption of fats, promotes weight loss because less total calories absorbed from food. Makes defiency of fat soluble vitamins more likely

Question 21

orlistat function

Answer 21

blocks activity of lipid digesting enzyme lipase in small intestine which limits absorption of fats, promotes weight loss because less total calories absorbed from food. Makes defiency of fat soluble vitamins more likely

Question 22

liraglutide function

Answer 22

increases activity of GLP-1, which promotes satiety and reduces food intake, expensive and promotes nausea and vomiting

Question 23

naltrexone/bupropion

Answer 23

together these drugs reduce food cravings by altering the reward circuit in brain that drives food-seeking behaviour, nausea

Question 24

roux-en-Y gastric bypass

Answer 24

small upper part of stomach is sectioned off from rest of the stomach and then attached to jejunum, food bypasses most of stomach and all of duodenum produces 50-70% weightloss of highest weight

Question 25

sleeve gastrectomy

Answer 25

banana portion of stomach removed entirely not reversible

Question 26

gastric banding

Answer 26

inflatable device placed around upper part of stomach, food must be partially digested in upper part before passing through narrow opening reversible

Question 27

What are the WHO recommendations on physical activity

Answer 27

18-64 150 min moderate or 75 min vigorous per week. For further benefits - 300 mins moderate, 150 mins vigorous. also recommends muscle strengthening activities at least 2x a week

Question 28

what time frame does atp fuel

Answer 28

0-2 seconds

Question 29

what is the creatine-phosphate-ATP system

Answer 29

used to fuel 3-10 seconds of exercise. creatine phosphate or phosphocreatine can replenish ATP by transferring its high energy phosphate group to ADP.
From animal products like beef and fish but also can be made by liver and kidneys.

Question 30

anaerobic glycolysis

Answer 30

fuels 11-120 seconds, anaerobic state for first 2 minutes of exercise, anaerobic metabolism of glucose to make lactate and ATP

Question 31

the aerobic zone

Answer 31

after the first 2 mins body is delivering an appropriate amount of oxygen to meet its energy demands, 2 new fuel systems dominate: aerobic glycolysis and lipid metabolism (lipid oxidation or fat oxidation) protein can also be metabolized aerobically but amino acid metabolism accounts for a fraction of fuel use

Question 32

explain preferred fuel in in timeframe 2-20 vs 20 - …

Answer 32

first 20 mins, aerobiv glycolysis is dominant fuel source, blood glucose and muscle glycogen supply this need for glucose, during this time the body starts ramping up lipid metabolism

after 20 mins
aerobic metabolism of lipids, some from intramuscular fat (triglycerides in muscle) but most from fat cells which release fatty acids into blood

Question 33

protein as a fuel source

Answer 33

can help fuel aerobic activities but never main fuel source. only generates 10% of total energy for prolonged exercise. Body would rather use AAs to grow and repair tissue

Question 34

fuel use in low, moderate, high intensity activites

Answer 34

low - low glucose, high lipid but low overall expenditure
moderate - almost half and half glucose and lipid but more lipid
high - mostly glucose some lipid but most expenditure

Question 35

in high intensity activity dominant fuel source
0-2s
3-10s
11+s

Answer 35

0-2s - ATP
3-10s - ATP-CP system
11+s - Anaerobic glycolysis

Question 36

in moderate intensity activity dominant fuel source
0-2s
3-10s
11-120s
2-20m
21+min

Answer 36

0-2s - ATP
3-10s - ATP-CP system
11-120s - anaerobic glycolysis
2-20min - aerobic glycolysis
21+ min - lipid metabolism

Question 37

daily carb recommendation for athletes g/kg
low
moderate - 1 hour per day mod-vig activity
endurance - 1-3 hour per day mod -vig activity
extreme - 4-5 hour per day mod-vig activity

Answer 37

low- 3-5
mod - 5-7
endurance - 6-10
extreme - 8-12

Question 38

what is the protein recommendation for athletes

Answer 38

rather than the RDA of 0.8g/kg/day, the range is 1.2-2.0g/kg/day

Question 39

what micronutrients should athletes make sure they have enough of and why

Answer 39

vitamin D and calcium- because exercise promotes mineralization of bones which requires adequate supply of these micronutrients
iron - essential for function of hemoglobin and myoglobin which transport oxygen in blood and muscle
antioxidants - exercise increases production of free radicals which can damage muscles and how they function

Question 40

antioxidants for athletes

Answer 40

vitamin E, C, provitamin A, selenium, zinc, sulfur, magnesium and B vitamins can help athletes total antioxidant capacity

Question 41

what is the reccomendations for meals before exercise

Answer 41

if doing longer exercise, pre exercise carb meal 1-4g/kg bodyweight of carb 1-4 hours before exercising for more than 60 mins
low fibre and low fat

Question 42

what is glycogen supercompensation

Answer 42

carbo-loading
aims to maximize glycogen stores to promote optimal carb fuel during endurance event
10-12g/kg body weight is recommended per day for 1-2 days before activity

Question 43

what is recommended with fluids with exercise

Answer 43

5-7mL/kg body weigh of water at least 4 hours prior ro exercise

Question 44

what happens with dehydration

Answer 44

increased body temp, increased perceived effort, increased HR, collapse, decreased performance, muscle cramps

Question 45

carbs during exercise

Answer 45

for endurance events longer than 60 min, 30-60g/hour of easily digested carb, can be increasse to 90g/hour for ultra-endurance events more than 2 hours

Question 46

what is recommended post exercise

Answer 46

first 2 hours 0.25-0.3g/kg bodyweight protein with 10g essential AAs
in 30-40 mins after exercise - glucose transport to muscle cells and glycogen synthesis increase, consume post exercise meal that contains carb can promote glycogen synthesis , if another event is happening in less than 8 hours more is needed, 1.2g/kg body weight in first hour
High GI foods are good for this case

Question 47

What are substances that can help performance

Answer 47

ergogenic acids

Question 48

creatine benefits

Answer 48

help maximize muscle creatine stores which can provide more fuel for anaerobic activities
may have potential benefits for enhancing muscle mass, glycogen synthesis, anaerobic threshold and exercise recover

Question 49

creatine recommendations

Answer 49

5g 4 times a day for 4-7 days then 3-5g a day

Question 50

HMB

Answer 50

hydroxymethylbutyrate
may improve recovery by decreasing muscle damage

Question 51

HMB

Answer 51

hydroxymethylbutyrate
may improve recovery by decreasing muscle damage