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NUTR 301 > Integration 2: Nutrition and Exercise > Flashcards

Integration 2: Nutrition and Exercise Flashcards

1
Q

Definition of fitness

A

wide ranging (domestic activities, mild exercise to elite performance)

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2
Q

How is fitness level measured?

A

multifactual
* measured by endurance, strength, flexibility, body composition

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3
Q

How does regular exercise improve fitness?

A

Causes physiological adaptation mainly the overload principle with healthy stress on the body in such a way that it responds, repairs and adapts

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4
Q

What is the overload principle?

A

you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.

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5
Q

What are health benefits of exercise?

A
  • contributes to a healthy physiological state
  • Better balance between basal metabolism and dietary consumption resulting in greater lean tissue and increased % of lean tissue elevates basal metabolism.
  • Weight management, CVD health, mental health and ‘perception’, prevention(?) of chronic disease (obesity, diabetes, cancer)
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6
Q

What is body composition?

A

Refers to percentage of fat versus non-fat or lean tissue

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7
Q

what s body composition an indicator of?

A

health and fitness

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8
Q

How does exercise improve cardiorespiratory fitness?

A

Improves aerobic endurance
* Capacity to make ATP to maintain activity (aerobic capacity/VO2 max)
* Increased by durations of activity just sub-VO2 max.

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9
Q

How does exercise improve strength fitness?

A

Improves anaerobic muscle capacity and endurance
* Regular resistance activities results in hypertrophy of muscles creating adaptation.

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10
Q

How does exercise improve flexibility fitness?

A

improves range of motion, increases physics of an activity, enhances speed/agility/energy use.

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11
Q

How does exercise improve body composition?

A

changes proportion of fat stores by reducing fat and increasing lean tissue
* heavier requires more work/energy (dependent on activity,
* healthy % fat 20-30% adult females, 10-20% adult males

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12
Q

Reccomendations of exercise for adults (18-64)

A
  • 150mins/ week of moderate to vigorous aerobic PA
  • Additional resistance activities also encouraged
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13
Q

Reccomendations of exercise for youth?

A

60 min/ day of moderate to vigorous exercise

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14
Q

moderate vs. vigorous intensity exercises

A
  • Moderate Intensity: ‘Recreational activities’, bike riding, fast walking.
  • Vigorous Intensity: Jogging/running, competitive cycling, cross country skiing, focused training, team sports
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15
Q

What happens with increased participation in PA?

A

Energy requirements increase with hunger signals going up, assuming you start from a weight neutral situation

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16
Q

What happens with increase exercise?

A

increase in energy requirements such that hunger signals rise assuming starting from a weight neutral situation

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17
Q

What are the key duration increments?

A
  • > 30 sec (ver fast)
  • ~2min (fast)
  • ~20 min (high capacity)
  • 1hr (short enduro events)
  • 1-2hr (short to middle enduro)
  • 3-5hr (middle to long distance enduro events)
  • > 5hrs (long events)
  • > 24hrs (ultra enduro)
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18
Q

What dictates the bodies fuel source?

A

Time and intensity:
* Fast to Ultra → anaerobic to aerobic
* usually defines the use of glucose, fat and protein proportions

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19
Q

How does intensity influence source of fuel during exercise?

A
  • moderate intensity → longer durations use fatty acids and glucose
  • high intensity → more glucose dependent
20
Q

How is protein utilized as a fuel during exercise?

A

generally protein A/A use is low <5%, but longer up to 10% of energy used.

21
Q

How does energy source change over time?

A
  • instant energy: use what is immediately available
  • short term: go into glycogen stores
  • long term: depend more in circulating blood glucose and fatty acids
22
Q

Whats is the proportional amount of energy coming sources for different exercise intensities?

A
23
Q

What 2 things impact energy expenditure?

A

intensity & body weight

24
Q

What are the general dietary reccomendations for fueling exercise?

A

similar for athletes as the general public
* 40-60% CHO: glycogen and glucose; depends on intensity, duration and sport
* 20-25% fats: more can compete for glycogen replacement, less does not help.
* 10-30% PRO: 0.8g/kg protein per body weight, but can be as high as ~2.0g/kg for endurance/ resistance athletes.

25
Q

What determines rate of fuel utilization and fatigue?

A

intensity & duration

26
Q

What does intensity and duration determine?

A

rate of fuel utilization and fatigue

27
Q

What factors influence fatigue?

A
  • lactic acid accumulation
  • lower oxygen availability
  • change in muscle blood gases
  • less glucose availability
  • glycogen depletion.
28
Q

How can fuel sources last longer?

A

maintain longer at lower intensity

29
Q

How does glycogen impact fatigue?

A

Loss of glycogen, onset of overwhelming fatigue
* Glycogen stores: 60-120g liver, 200-500g muscle
* Glycogen stores last ~1hr of vigorous activity

30
Q

How much fluid is lost at rest?

A

~1.2L/day (50ml/hr)
* Fluid loss is highly variable and multifactorial, extreme cases up to 500ml (0.5L)/hr in hot environments.

31
Q

When does mild dehydration occur?

A

2-3% body weight loss of water = mild dehydration
* hypo-natremia (water loss sufficient to reduce blood volume)
* blood volume lower and reduces cardiac capacity.

32
Q

What is the result of untreated dyhydration?

A

Core body temp continues to rise & imbalance of electrolytes
* cramps, heat stroke, low BP, confusion, loss of consciousness

33
Q

Effect of dehydration on exercise performance

A

exercise performance declines

34
Q

What does re-hydration or fluid maintenance include?

A

a balance of water volume, electrolytes and CHO (replenish what you sweat)
* Formulation of drinks is what changes. They are independant of each other.
* Water, salt tab and spring gel

35
Q

What are general reccomendations for hydration with exercise?

A
  • 500ml prior to exercise (<4hr)
  • 200-300ml/ 15mins during exercise (<60mins may not require electrolytes)
  • > 1 hr electrolytes (isotonic) should be consumed with water during exercise (replace what you have lost- can be measured in a controlled environment)
  • After exercise, 500ml for every 0.5kg lost during activity
36
Q

What are general reccomendations for acute nutrition with exercise?

A
  • Prior to exercise: maximizing glycogen stores
  • During exercise: maintain glucose concentrations
  • Post-exercise: recovery and replenish
37
Q

What factors influence how much glucose should be taken in during exercise?

A
  • sport
  • duration
  • intensity
  • environment
  • individual variability
  • rate of absorption
38
Q

Acute nutrition prior to exercise

A

Maximize glycogen stores
* Defined as 2-4 hr before exercise, smaller in volume/portion size (1-2 cups)
* CHO-rich (60-70%), aids glycogen stores
* Low in protein and fats (take longer to be absorbed)
* Consider very small volume and easy to absorb just prior to exercise (gastrointestinal variability).

39
Q

Acute nutrition during exercise

A

Maintain glucose concentrations
* >60mins activity: 30-60g CHO/hr, but consumed before the hour (absorption), e.g. banana, energy bar, ‘gels’, or fluid energy (independent of electrolytes)
* Wide portfolio of CHO: Combinations (better than just glucose) of simple and polymer saccharides, some may be absorbed more readily than others (label is important) and utilizes different pathways instead of saturating just one

40
Q

Food labels for before, during and after exercise

A
  • before: minimize fats and PRO and maximize CHO and minimize proteins.
  • during: less calories
  • after: more fats and proteins
41
Q

Acute nutrition post exercise

A

recovery and replenish
* fluid loss is first (water and electrolytes) then restoring muscle and liver glycogen, replacing proteins
* CHO and protein-rich foods/ fluids within <30mins
* Solid foods 2hr and 6hr after exercise, remaining CHO–rich. Typically 12-24 hr to replenish glycogen stores, dependent on the extent of loss.

42
Q

Solid foods vs. liquid during exercise

A

Highly variable (individual variability and tolerance)
* GI issues, most common complaint
* Potentially GI tract is ‘trainable’
* Food matrix (solid, fibre content, gel or liquid)
* Glycemic index (high versus low)
* Trial and error (and/or building tolerance through training)

43
Q

What are ergogenic aids?

A

supplements/ stimulants that give an acute or long term exercise advantage

44
Q

What are some criticisms of ergogenic aids?

A
  • little or no scientific evidence to support claims as evidence adds costs
  • Statements of physiological/biological role does not necessarily mean additive advantage; ex. Mg in muscle contraction
  • Safety of enriched product can be a concern if not approved
45
Q

What are some ergogenic aids that may provide some benefit?

A

caffeine, arginine, B-vitamins, glutamine, bicarbonate, creatine
* usually only beneficial though if using consistently or there is reason you might be deficient

46
Q

What is fasted training?

A

Training while fasting which means lower glycogen but stimulates fat utilization but evidence is controversial
* Some beneficial effects on post exercise muscle energy stores (glycogen) compared with a fed groups.
* Fasted athletes can increase cardio capacity (VO2 max) more than twice as much compared with ‘fed group’.
* may work better for endurance training routines.

47
Q

What fat adaptation with endurance sports?

A

Adapt to using fatty acids, more so than CHOs through training
* Eating more fats than CHOs in diet (and then training for your event) but is challenging because brain does not like to limit CHO
* Often medium chain FAs are used to increase %fats mobilized
* Can be combined with fasted training- but caution is encouraged, build slowly to allow adaption

NUTR 301 (32 decks)

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