Exercise and Nutrition Flashcards
What is exercise?
Any physical activity that maintains/ improves fitness and well-being
Increases energy expenditure (burns calories- calorie info found on food packaging)
Can be classified as aerobic or anaerobic depending on type of exercise performed
provides physical and mental benefits
What is aerobic exercise and what are some of its features?
Aerobic= with oxygen
Provides cardiovascular conditioning
Results in increased HR and rate of breathing
Increases level of HDL (good) cholesterol
Decreases risk of heart disease
Helps with weight loss/management, therefore helps with obesity and diabetes
What are some examples of aerobic exercise?
Stair climbing
Walking
Treadmill walking
Cycling
Swimming
What is anaerobic exercise and what are some features of it?
Anaerobic= without oxygen
Greater intensity than aerobic exercise
Uses glucose stores for energy (e.g., glycogen)
Increase muscle mass- helps maintain healthy metabolism
Helps with weight loss/management, therefore helps with obesity and diabetes
What are some examples of anaerobic exercises?
Heavy weight lifting
Jumping
Sprinting
Any exercise which requires great force
How can exercise be beneficial physically?
Improves sleep so body systems work better
Reduces fatigue: improves health and energy
Strengthens immune system
Lose weight
Decrease pain: relaxes primary pain for some conditions e.g., arthritis
Increase mobility and strength
How can exercise be beneficial mentally?
Improves mental health
Reduces stress
Improves mood (can be seen as enjoyable and so therefore increases participation and mental health, so quality of life will also increase)
Lifts self-esteem
Lowers risk of depression
Slows dementia and cognitive decline
Improves sleep so body systems work better
Why is exercise important for the MSK system?
Regular exercise can lead to improved bone and muscle strength, which can improve the overall function of the MSK system
How is exercise beneficial for the musculoskeletal system?
Exercise aids joint lubrication and nourishment, reducing joint pain and stiffness as of increased levels of circulating synovial fluid
How are skeletal muscles able to undergo hypertrophy (growth)?
Resistance exercises
What is muscle hypertrophy and what conditions are needed?
Growth/increase in size of skeletal muscle
Two types of muscular hypertrophy:
Myofibrillar – growth of muscle contractile proteins (actin and myosin) so the muscle becomes stronger
Sarcoplasmic – increased muscle glycogen storage
Requires mechanical damage and metabolic fatigue:
Mechanical damage – lifting weights results in structural damage to muscles which initiates a repair response in the body – leads to an increase in muscle size
What does sarcoplasmic hypertrophy lead to?
The muscles increasing in size as there are more glycogen stores and so more glucose stores are available for aerobic respiration
What is the muscle anatomy?
Tendon connects muscle to bone
Muscle contains blood vessels and nerves and fascicles (bundle of muscle fibers [cells])
Multiple muscle fibers (cells) held together by connective tissue
Each muscle fiber (cell) consists of sarcoplasm and myofibrils
What is the hierarchy regarding a muscle?
Muscle–> Muscle fascicle–> One muscle fibre–> A myofibril
What do myofibrils contain?
Actin and myosin
What is myofibrillar hypertrophy?
More myofibrils therefore more contractile strength
What does the sarcoplasm contain and why is it important?
ATP, water and glycogen (store of glucose)
Essential for aerobic respiration: more energy is released, so there are more contractions and therefore larger muscles
What is atrophy?
The degradation of muscles
What is nutrition?
The study of nutrients in food and how the body uses them
What are the different types of nutrients?
Macronutrients: fats, oils and protein
Micronutrients: vitamins and minerals
Why is nutrition important?
Essential to good health that we consume the right balance of nutrients as they play an important role in disease prevention, development and progression
Poor nutrition is linked with increased hospital stays and increased disease complications and co-morbidities
What are the average calories that men and women should be having daily?
Men: 2500 kcal/day
Women: 2000 kcal/day
What is the link between age and calorie intake?
As age increases, the required calorie intake also increases
How can we ensure that we are consuming plenty of nutrients?
By having a healthy, varied diet to ensure optimal health
Diet should be composed of foods that contain both macro- and micronutrients
Follow recommended nutrient intake guidelines
How can religion and faith affect nutrition?
Some religions and faiths may restrict what foods are allowed to be consumed, which can cause issues in obtaining the right amount of macro- and micronutrients
What is the importance of macronutrients?
Required by the body in relatively large amounts
Constitute bulk of diet
Supply energy and numerous essential nutrients:
Carbs- 4 kcal/g
Protein- 4 kcal/g
Fats- 9 kcal/g
What is the main function of carbohydrates?
Primary role is to provide energy
Dietary carbs are broken down into glucose and other monosaccharides
What are simple carbohydrates?
Simple carbs are composed of small molecules (mono/disaccharides) which increase blood glucose rapidly
What are complex carbohydrates?
Complex carbs are composed of large molecules that are broken down into monosaccharides
increase blood glucose slowly
How does the body store carbs?
As glycogen in the muscles and liver
What would happen if the body doesn’t have enough carbohydrates?
Performance and and recovery would be effected
What are the different types of carbohydrates, can they be used for energy, and where can they be found?
Sugar:
Quickly converted into energy
Found in soda, cookies, cereal, juice, treats
Starches:
Takes longer to convert into energy
Found in bread, pasta, veggies, rice, fruit
Fibre:
Can’t be digested or used for energy
Found in beans, legumes, nuts, seeds
What is the main purpose of proteins?
Building blocks of the body
Dietary proteins are broken down into peptides and amino acids
How many amino acids are there?
20 amino acids and only 9 are essential
What is the main function of proteins?
Required for tissue maintenance, growth and function
Often consumed post-workout to promote muscle growth/repair (hypertrophy)
What happens if there is insufficient energy in the body?
If diet or tissue stores (glycogen) are not providing enough energy then proteins can be used
Why are fats essential?
Essential for tissue growth and hormone production
(High in calories so small amounts are recommended)
Help with synthesis of vitamin D and steroid hormones
Used by muscles as source of energy during low-intensity exercise
What are the different purposes of the different types of unsaturated fats?
Monounsaturated: Provide essential fatty acids
Polyunsaturated: May help to reduce the risk of heart disease
What are the daily allowances of macronutrients?
Carbs- 50%;
Males:1250 calories
Females: 1000 calories
Protein- 25%
Males: 625 calories
Females: 500 calories
Fats- 25%
Males: 625 calories (155 calories max from saturated fat)
Females: 500 calories (120 calories max from saturated fat)
What are micronutrients?
Required by the body in relatively small amounts
Essential for proper functioning and normal growth, and to help protect against diseases
What are some examples of micronutrients?
Vitamins: water soluble and fat soluble
Minerals: varying amounts
What are vitamins and their purpose?
Complex chemical substances required by the body in very small amounts
Essential for good health and to protect the body from various diseases
What are the two categories of vitamins and what vitamins are included in these categories?
Water soluble: Vitamins B and C
Fat soluble: A, D, E and K
How is vitamin D different from the other vitamins?
Only vitamin D can be made by the body, the rest have to be obtained via the diet
What are the sources, functions and RDA of vitamin A (carotene)?
Yellow or orange fruits and vegetables; green leafy vegetables; fortified oatmeal; liver; dairy products
Formation and maintenance of skin, hair and mucous membranes; helps people see in dim lights; bone and tooth growth
Men: 900 ug
Women: 700 ug
What are the sources, functions and RDA of vitamin D?
Fortified milk; sunlight; fish; eggs; butter; fortified margarine
Aids in bone and tooth formation; helps maintain heart action and nervous system function
Men: 5 ug
Women: 5 ug
What are the sources, functions and RDA of vitamin E?
Fortified and multigrain cereals; nuts; wheat germ; vegetable oils; green leafy vegetables
Protects blood cells, body tissue, and essential fatty acids from harmful destruction in the body
Men: 15 mg
Women: 15 mg
What are the sources, functions and RDA of vitamin K?
Green leafy vegetables; fruit; dairy; grain products
Essential for blood-clotting functions
Men: 120 ug
Women: 90 ug
What are minerals, what are their purpose and what are examples of some?
Minerals are micronutrients that are required in varying amounts
Essential for proper functioning, normal growth and generally good health
Inorganic elements occurring in the form of their salts
Calcium, Iron, Iodine, Potassium
Why are calcium and iron important?
Calcium: essential for bone and teeth development
Iron: major component in haemoglobin, helps in transport and release of oxygen
What type of mineral is calcium, what is its function and what are its sources?
Macro-mineral (electrolyte)
Most abundant in body, and used for blood clotting and bone strength
Dairy; leafy greens; seeds; nuts; dates; tofu
What type of mineral is magnesium, what is its function and what are its sources?
Macro-mineral (electrolyte)
Helps maintain normal nerve and muscle function and a healthy immune system
Nuts; spinach; fish; avocado; whole grains
What type of mineral is phosphorus, what is its function and what are its sources?
Macro-mineral (electrolyte)
Used in all cell functions- used for more than any other mineral
Fish, poultry, eggs, leafy greens, avocado, oats, legumes
What type of mineral is potassium, what is its function and what are its sources?
Macro-mineral (electrolyte)
Regulates major biological processes, muscle contractions, regulates heartbeat
Most fruits and veggies, nuts, seeds, fish
What type of mineral is sodium, what is its function and what are its sources?
Macro-mineral (electrolyte)
Maintains water balance, produces digestive juices, other biological processes
Table salt, fish, nuts, seeds (Added to many foods)
What type of mineral is chloride, what is its function and what are its sources?
Macro-mineral (electrolyte)
Acts as an electrolyte, aids digestion, regulates blood pH
Table salt, olives, tomatoes, celery, rye, seaweed
What type of mineral is sulfur, what is its function and what are its sources?
Macro-mineral (electrolyte)
Helps with digestion, waste elimination, and bile secretion
Eggs, avocado, garlic, cabbage, poultry, fish, soy
What type of mineral is iron, what is its function and what are its sources?
Micro-mineral (trace mineral)
Essential for red blood cell production (haemoglobin)
Legumes, dried fruit, whole grains, spinach, liver, tofu
What type of mineral is copper, what is its function and what are its sources?
Micro-mineral (trace mineral)
Helps with the absorption and metabolism of iron
Nuts and seed, shellfish, potatoes, dried fruit
What type of mineral is zinc, what is its function and what are its sources?
Micro-mineral (trace mineral)
Supports the immune system and helps in the healing of wounds
Shellfish, nuts and seeds, dairy, meat
What are some other examples of trace minerals?
Manganese
Iodine
Chromium
Cobalt
Selenium
Fluoride
Why is physical activity beneficial?
Increases energy expenditure and energy is required to fuel muscles
Why is nutrition important in regards to the body and exercise?
Need to ensure balanced consumption of macro- and micronutrients after exercise to ensure proper repair and recovery of the body
Primarily requires carbs and protein to restore energy and help with tissue repair
Type of exercise performed may require different proportions of nutrients
Why are people who exercise regularly (in particularly athletes) advised to elevate their protein intake?
Increases muscle protein synthesis
Increases tissue repair
Increases energy
How does protein intake differ between aerobic and anaerobic exercise and why?
Aerobic
Primarily conditioning based- not muscle building
Still requires elevated intake of protein intake- repair of muscles broken down during endurance training
Anaerobic
Primarily strength based- muscle building
Requires elevated intake of protein to enhance muscle protein synthesis
What is the recommended daily intake of protein in the UK for adults (19-64) and what is the significance?
45-55g per day
Minimises risk of deficiency
Averages out around 0.8g/kg body weight
What is the recommended daily protein intake for aerobic and anaerobic exercise?
Aerobic exercise: Daily protein intake can increase to 1.2-1.4g/kg
Anaerobic exercise: Daily protein intake can increase to 1.4-1.8g/kg
Body builders/ weightlifters (anaerobic) may take up 2-2.5g/kg
May increase to 40 – 50% of nutrients consumed post exercise for certain individuals
What is obesity and what is its significance?
Used to describe individuals who are significantly overweight and who have a lot of body fat
Affects around 1 in 4 adults and 1 in 5 children aged 10-11
Can lead to development of serious and potentially life-threatening conditions
Type 2 diabetes
Coronary heart disease
Cancer
Generally caused by consuming too many calories, although some conditions can be contributed to by socio-economic factors
What is BMI and what are the classifications?
BMI assesses obesity and factors in height and weight
<18.5 kg/m^2 =Underweight
18.5-24.9 kg/m^2 =Normal weight
25-29.9 kg/m^2 =Overweight
30-34.9 kg/m^2 =Obesity type I
35-39.9 kg/m^2= Obesity type II
≥40 kg/m^2= Obesity type III
What are the classifications according to percentage body fat?
Percentage body fat is not used as regularly
20-39 year old
Low: <21% (F) & <8% (M)
Normal: ≤33% (F) & ≤20% (M)
High: ≤39% (F) & ≤25% (M)
Too high: >39% (F) & >25% (M)
40-59 year old
Low: <23% (F) & <11% (M)
Normal: ≤34% (F) & ≤22% (M)
High: ≤40% (F) & ≤28% (M)
Too high: >40% (F) & >28% (M)
≥60 y
Low: <24% (F) & <13% (M)
Normal: ≤36% (F) & ≤25% (M)
High: ≤42% (F) & ≤30% (M)
Too high: >42% (F) & >30% (M)
Which medical complications are linked to obesity?
Idiopathic Intercranial Hypertension
Stroke
Cataracts
Coronary Heart Disease
Diabetes
Dyslipidemia
Hypertension
Severe Pancreatitis
Cancer (breast, uterus, cervix, colon, oesophagus, pancreas, kidney, prostate)
Phlebitis (venous stasis)
Gout
Skin
Osteoarthritis
Gynecological abnormalities (abnormal menses, infertility, polycystic ovarian syndrome)
Gall Bladder Disease
Nonalcoholic Fatty Liver Disease (steatosis, steatohepatitis, cirrhosis)
Pulmonary Disease (abnormal function, obstructive sleep apnea, hypoventilation syndrome)
