L1-L3 Physical Activity and Nutrition Exercise I and II Flashcards
What is Physical Activity?
any bodily movement produced by skeletal muscles that requires energy expenditure
What is Exercise?
purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness
What is Physical Inactivity?
doing insufficient moderate-vigorous physical activity to meet guidelines (or to maintain health)
What is Sedentary behaviour
waking behaviour described by an energy expenditure of <=1.5 metabolic equivalent of tasks (METs) while in a sitting, reclining, or lying posture
What is Physical Fitness?
ability to carry out daily tasks with vigor and alertness without undue fatigue, enjoy leisure pursuits, to meet unforeseen energy and resist hypokinetic diseases
Intensity Levels of PA: Sedentary
- activities that usually involve sitting or lying and that have little additional movement and a low energy expenditure
What is the Australian Physical activity guidelines for adults?
atleast 150 minutes a week of moderate intensity exercise or at least 75 minutes of vigorous intensity per week
Intensity Levels of PA: Light
- aerobic activity that does not cause a noticeable change in breathing rate
- able to sustain for at least 60 minutes
Intensity Levels of PA: Moderate
- aerobic activity that is able to be conducted whilst maintaining a conversation uninterrupted
- intensity that may last between 30 - 60 minutes
Intensity Levels of PA: High
- intensity that generally cannot be sustained for longer than 10 minutes
Intensity Levels of PA: Vigorous
- aerobic activity in which a conversation generally cannot be maintained uninterrupted
- intensity that may last to about 30 minutes
Slow walking burns_______ more energy than sitting
2.8 times
METs (metabolic equivalents)
Commonly used to express the intensity of physical activities. A MET is the ratio of a person’s working metabolic rate relative to the resting metabolic rate. Your MET level would be 1 if you were generally sedentary (e.g. lying down, reading or sitting and talking). Participation in an activity of moderate intensity would result in a MET level of 3-6.
1 MET = resting energy expenditure
Give me some examples of Macronutrients
- CHO
- Protein
- Fats
Give me some examples of Micronutrients
- Vitamins
- Minerals
What is the recommended guidelines for Vegetable and fruit intake
5 vegetables and 2 fruits a day
What are the Macronutrient proportions of an Inactive person
CHO - 45%
Protein - 25%
Fat - 30%
What are the Macronutrient proportions of an Healthy (Active) person?
CHO - 65%
Protein - 15%
Fat - 20%
What are the Macronutrient proportions of an Elite Endurance
CHO - 70%
Protein - 15%
Fat - 15%
Examples of monosaccharides
glucose, fructose, galactose
examples of disaccharides
lactose, maltose. sucrose, trehalose
examples of polysaccharides
starch, fibre (non-starch structure), glycogen
What are the roles of carbohydrates?
- Primary energy source for the CNS (Brain food) and for Higher intensity Physical activity
- A metabolic primer for fat
- Adequate CHO spares protein use
- Glycogen stores are needed for most exercise training and long duration exercise performance
What is the Carbohydrate quantities of a person with a Situation: Low intensity or skill based activities?
LOW
CHO targets: 3-5 g/kg BW/d
Note; Strength athletes may consume less carbs (4-7) relative to endurance
However strategic timing may be more important for optimising carb availability at critical times.
What is the Carbohydrate quantities of a person with a Situation: Moderate exercise program 1h per day?
Moderate
CHO targets: 5-7 g/kg BW/d
Note; Strength athletes may consume less carbs (4-7) relative to endurance
However strategic timing may be more important for optimising carb availability at critical times.
What is the Carbohydrate quantities of a person with a Situation: Endurance program 1-3h/d mod-high intensity?
High
CHO targets: 6-10 g/kg BW/d
Note; Strength athletes may consume less carbs (4-7) relative to endurance
However strategic timing may be more important for optimising carb availability at critical times.
What is the Carbohydrate quantities of a person with a Situation: extreme commitment >4-5 h/d mod-high intensity?
Very high
CHO targets: 8-12 g/kg BW/d
Note; Strength athletes may consume less carbs (4-7) relative to endurance
However strategic timing may be more important for optimising carb availability at critical times.
What is glycemic index?
- index of effect of CHO ingestion in insulin secretion
- High Gi foods:
- increases insulin secretion
- increase glucose uptake and use
- increase lactate production
- inhibit lipolysis (break down of fat)
- Increase rate of oxygen depletion
Protein sourced in plants often lack how many amino acids?
1
- also need a greater variety of food to get protein needs from plants
What are the roles of amino acids?
- major structural component of tissues
- major regulatory chemicals
- Provide creatine for creatine phosphate (Important for energy production)
What does complete protein sources contain?
It contains all essential amino acids
- Easier to obtain from animal sources
Protein Quantities in Healthy adults
0.8-1.0 g/kg BW/d
Protein quantities in Athletes
1.2-1.4 g/kg BW/d
Protein quantities in Strength Athletes
1.6-1.8 g/kg BW/d
Note on protein quantities (Tap flashcard)
- Protein intake is rarely low in athletes
- Females need 15% less
- athletes on low kJ or low CHO diets require more protein
- during periods of energy restriction or injury, elevated proteins helps main lean mass
How much protein should you ingest in the early recovery phase (post ex 0-2hr)
- ).21-0.3 g/kg (Typically 15-25g)
- ingesting this amount of protein optimises muscle protein synthesis and increases strength and muscle mass
New recommendations suggest that muscle adaptation can be maximised by ingesting protein as 0.3 g/kg after exercise and every 3-5 hr over multiple meals
- having a balanced protein ingestion results in better protein synthesis
- having protein (casein) ingested immediately before sleep effectively stimulates muscle protein synthesis improving overnight recovery
What are the roles of fats?
- fats serve as the main energy reserve
- primary energy source during light-moderate intensity activity
- Component of cell membranes
- components of hormones and other cell regulations
- provides satiation (depresses hunger)
- Major vitamin carriers
What is the superior protein type?
Milk/dairy proteins due to:
- leucine content (key AA for protein synthesis)
- digestion and absorption kinetics of BCAAs in fluid based dairy foods
- Dairy protein contains 20% whey and 80% casein
What are the problems with low fat diets?
- typically involves diets low in meet and dairy products
- May get low intakes or deficiencies in:
- Fe, Mg, Ca, Zn
- Folate (folic acid)
- Vitamin E
What are the % of energy that we store as fat in M and F?
15% of BW in Males and 25% of BW in Females
- this is enough to run for 120h or 1200km
- Vast majority are stored as adipose tissue but there are small quantities in muscle (TGs) and Plasma (TGs and FFAs)
What are vitamins that are fat soluble?
- A, D, E, K
they need dietary fat for absorption
These vitamins are stored well in our body but are toxic in excess amounts)
What are vitamins that are water soluble?
8 x B vitamins and C
- contain metal ions and form co-enzymes for many reactions
- Need regular intake and is not stored well; excess is secreted
What do antioxidants do?
- protects cell membrane
- exercise contributes to oxidative stress and antioxidants protect it from that
Note: Trained Athletes have a more developed antioxidant system (they may not benefit from supplementation)
Important to note too that antioxidant maynegatively influence training adaptations as current literature does not support antioxidant supplementation to prevent exercised induced oxidative stress. Instead adequate diet rich in antioxidant foods is recommended
Do athletes need protein supplements?
Important to rely on food first but it can be beneficial for:
- post exercise recovery following key training sessions and events
- achievement of increase lean mass during growth or response to resistance training
- Portable nutrition for busy schedule and travel
Do athletes need amino acid supplements?
Athletes are rarely amino acid deficient
When they take AA either excess is used or stored as fat
- It may provide necessary energy sources for endurance athletes (Especially branched chain AAs) but FOOD is STILL BETTER
Protocol: For maximal benefits for muscle protein synthesis and recovery via leucine, a dose of BCAA that provides 2-3g leucine is suggested
Do athletes need creatine supplements?
- it has positive effects on the acute performance of single and repeated bouts of high intensity exercise (<150s duration)
