Lec 4a Flashcards
What percentage of adults are not meeting activity goals in Canada?
55% of adults are physically unactive
85% are not meeting goals of 150 mins/week of moderate intensity aerobic activity
- And declining as well
What are the 2 initiatives created to combat the lack of activity in Canada
ParticipACTION
Canada’s Physical Activity Guide (CSEP)
What is participACTION?
Connecting physical activity and inactivity with dementia, mental health, balance/mobility, sleep quality, physical literacy, social support, workplace activity, community and environment, government policy and funding
What are the key factors of participACTION
Become engaged in physical, and cognitive activity now to last the lifespan
- stay active, and engaged in relationships with others, as much as possible to be active, while maintaining a balance (Don’t get rid of but limit sedentary behavior)
CSEP guidelines
Move more
- variety of types and intensities of physical activity
- standing, running, balance work, muscle strengthening
-150 mins of moderate to vigorous physical activity a week
Reduce sedentary time
- Limit to 8 hrs or less
- No more than 3 hours of rec screen time per day
- Break up long periods of sitting if possible
Sleep well
- 7-8 hours of good quality sleep on regular basis with consistent wake up and bed times
Should CSEP guidelines be applied to everyone?
Yes, just individualized and targeted, representing diverse and at risk groups as well
What other aspects of life does inactivity affect besides just a lack of fitness and functional capacity? (The importance of it all)
Sedentary behavior negates and opposed benefits of physical activity
Affects these health systems:
- Cardiorespiratory, skeletal muscle, nervous, reproductive, digestive, immune, bone, endocrine
Physical inactivity raises the risk of diseases and issues within each of these systems, and are very much preventable with exercise/activity
What is the most adept to change/varying factor that affects the total energy expenditure in k-calories
Physical activity!!!
- Resting energy expenditure (What the body requires to expend while in rest)
- Thermic effect of food (Amount of energy required to breakdown food)
How much of an increase in Estimated Energy Requirement (EER) is there in sedentary vs. Very active individuals?
25-30% increase in EER (k-calories/day)
How much activity is needed to make a change?
Any small habitual increases in physical activity can be critical for risk of premature mortality and chronic disease
- especially since largest change is at the start
- Anything even as small as daily walk or taking the stairs
How does exercise play a role in energy utilization, and how can nutrition factor in? (What is the process?)
- Physical activity acutely stresses the body
- causes temporary fatigue, energy utilization, micro damage, fluid loss - Body has acute response to try to restore the distress and replace these things lost and reach homeostatic state
- Continues to increase after the homeostatic balance is obtained, chronic response is active
- Supercompensation (small adaptation), trying to become stronger or larger to better respond to these changes in the future
Nutrition and what we eat can alter the acute and chronic responses
- Affects the fuel availability, exercise tolerance, level of fatigue, recovery and adaptation
What effect does nutrient supply have on exercise, and vise versa?
Food choice/content, and timing of foods determines substrate availability for exercise which will influence exercise capacity (Endurance, intensity pacing)
Parameters of physical activity like modality, intensity, and timing will affect fuel utilization and depletion (Also metabolic rate - ability to breakdown food into energy)
What are limiting factors in nutrition and physical activity and why?
Oxygen and fuel delivery are limiting factors
- This is because although the body is never anoxic (Without o2), the body can reach a point in exercise where it is so fatigued, and decreasing in o2 levels, and therefore cannot output as much energy into exercise
- Not a matter of enough foods, just eventually everyone will reach this point
What is aerobic metabolism, and give an example of an activity
Uses oxygen to convert nutrients consumed into energy sources, and is more efficient than anaerobic sources in ATP production.
- Glucose (Carbs), fatty acids (Lipids) and amino acids (Proteins), are broken down to CO2 and H2O to form ATP (Can utilize all macronutrients to fuel system)
- Used in jogging, rowing, cycling, etc (High endurance)
What is anaerobic metabolism, when is it used, and give an example of an activity
Does not use oxygen, but instead utilizes glycolysis to breakdown glucose into small amounts ATP (Each molecule of glucose produces 2 molecules of ATP)
- Just glucose used, not much fats since short bursts
When is it used?
- Instant energy is required (Doesn’t require efficiency, just fast energy from a sympathetic response)
- Energy is required a maximum/fast rate
- When oxygen availability is limited (Like swimming)
- Used in weight lifting, sprints, etc
Does the anaerobic system require entering the mitochondria?
No, since glycolysis will occur in the cytosol
- If aerobic, glycolysis will occur before entering the mitochondria to continue a longer process to provide a higher amount of ATP than anaerobic
- Just glucose
When do each of the systems kick in, and how long do they last?
- ATP and creatine phosphate
- peaks at start, and fast decline, losing use just after 30 seconds
- Mainly around 10-15 seconds of use, supplied just by diet or supplements - Anaerobic
- Fast increase to peak at around 30 seconds, lasts just over 2 mins before declining
- Lasts for minutes
- Causes lactic acid - Aerobic
- Slowly ramps up to use and overtakes anaerobic around 3-5 mins in, and continues to increase in use
- Can last depending on person for hours (4 for marathoners, etc), but as intensity increases, anaerobic might overtake
What are the 3 sources of energy from nutrition?
CHO (Carbs)
- Main fuel source for muscles
- stored as glycogen in muscle and liver
- Glucose transported in blood with controlled disposal
PRO (Protein)
- 5-10% of fuel source
- Can be used in gluconeogenesis (Creates new CHO)
- Large role after exercise in recovery and adaptation
-Some amino acids oxidized for fuel
FAT (Lipids)
- Most concentrated and abundant source of energy (provides a lot in small amount of space taken up - dense)
- utilization rate is limited
- fuel for slow and continuous exercise
- capacity for use altered by diet/is adaptive
All macronutrients are used to make ATP, but utilization is ___________ and _____________. Based off of:
Contextual and modifiable
Based off:
- Training in the fasted state
- Carb loading, fat loading
- High protein diet, keto diet
-Etc
Where is ATP majorly obtained from in different levels of exercise?
Rest
- Mostly fats
- Small glucose amounts, smaller proteins/amino acids
Moderate intensity activities
- split between fats and glucose
High intensity
- All glucose
How much of an impact would a higher carb diet have on time to exhaustion?
High carb diet almost doubles the time before exhaustion compared to that of a normal diet
- Shows the way we eat determines what stores are available, and we can change the systems used and the amount the system can be utilized for
