Lifestyle Management Flashcards
BMI
kg/m2
FP
(4.95/BD - 4.5) x100
FFM
TBW/0.73
Factors Affecting Body Composition
Genes, Disease, Vital Cycle / Maturation, Exercise, Diet
Preventive Health Behaviour
Movement Smoking Alcohol Nutrition Relaxation Sitting
Carbohydrates
40-50% of diet
Adds bulk and supports gut bacteria
May help prevent type 2 diabetes
Satiety for fewer calories
Fats
20-40% of diet
Vitamin transport, energy, cell structure, metabolic regulation, insulation
Proteins
10% of diet
22 total amino acids and 9 essentials
Vitamins
For metabolic processes
Water soluble = C and B complex
Fat soluble = A D E K
Minerals
Regulatory, stimulus for muscle conduction, tissue structure
Na (Sodium), K (Potassium), P (Phosphor), Ca (Calcium), Mg (Magnesium)
Trace elements
Very low amounts
Zinc, Iron, Copper, Iodine
Energy Expenditure
60-80% = basal metabolic rate
10% = food thermogenesis / thermic effect
10 - 50% = thermic effect of activity
Fuel for exercise at low intensity
Fat and carbs
Fuel for exercise at high intensity
Carbs and Creatine
Fuel for anaerobic activity
First carbs then fat to save carb storage
Fuel for anaerobic activity
Carbs for 90s then ATP and CPr stores (5+25s)
1g of Carbs
4 Kcal 17KJ
1g of Fat
9 Kcal 38 KJ
1g of Protein
4 Kcal 17 KJ
1 kcal
4.2 KJ
What is Hypertension
BP above 140/90 mmHg
How exercise helps against hypertension
Vascularisation, lumen size increase
Vascular elasticity restores
50% of max effort is good
What is Dylipidemia
LDL cholesterol increase without HDL increase
LDL = arteriole hardening
HDL removes LDL to liver
Low HDL:LDL = plaque in arteries which causes clotting
How exercise helps against dylipidemia
Improves HDL:LDL
enhances use of lipid in body so LDL reduces
75% max effort good, moderate intensity
What is impaired fasting glucose
Type 2 diabetes
Increase in blood glucose due to tolerance decrease altered by insulin resistance
How exercise helps against impaired fasting glucose
Muscle contractions increase glucose uptake and insulin signalling
Reduce BMI and waist to hip ratio
What is Obesity
BMI>30
How exercise helps obesity
Increases required energy, lipolysis and fat mass as fuel as long as in calorie deficit
More SMM = higher resting metabolism rate
Barriers for Exercise
Lack of social support, knowledge and access
Dislike of vigorous exercise (misinformation)
Perception of all or nothing
Healthy BF%
Men min 3%, healthy 5-10%
Females min 12%, healthy 15-18%
Water % in Body Mass
50-60
Water % in Tissues
75
Water % in Adipose
5
Functions of Water
Thermoregulation
Transport
Drainage
Normal Fluid Intake Per day
2200-2600ml
How to balance water loss in exercise
Temperature of environment
Humidity
Duration and Intensity
Sport Clothes
Hydration Strategies
Before - 5-7ml / kg 4 hours prior
During - Individual needs
After - 150% of loss within 2-3h (with electrolytes)
How water loss happens
Maintain 37 degrees by sweating
75% of energy lost by heat = sweating
Isotonic Drink
Same salt concentration as blood
Increases thirst so you drink more water
Includes some sodium and carbs
Hypotonic Drink
Lower Salt conc than blood
May make blood weak because it is “empty”
Hypertonic Drink
Higher salt conc than blood
“energy” drinks
Can delay gastric emptying + overload body
