Module 10 eating disorders and physical activity

Question 1

Groups more prone to eating disorders

Answer 1

Women, university students, athletes

Question 2

Eating disorder warning signs

Answer 2

depression, anxiety, self criticism, belief that only worthwhile while thin, preoccupied by weigh/shape/dieting, loss of control, fatigue, injury, prolonged exercise, frequent bathroom trips after meals, dizziness, abdominal pain, isolation, impatience

Question 3

Who diagnoses eating disorders?

Answer 3

psychiatrist

Question 4

Anorexia Nervosa overview

Answer 4

Extreme dieting, severe weight loss, fear of getting fat, underweight (BMI) for 3 months, restriction or binge/purge

Question 5

What is PEM? Symptoms?

Answer 5

Protein-energy malnutrition, starvation, feeling cold, changes to heart/brain/GI, amenorrhea, bone loss/osteoporosis, growth/development issues, lethargy, confusion, death

Question 6

Bulimia Nervosa overview

Answer 6

Binge/purge at least once per week over 3 months, laxative/diuretic abuse, diet pills, vigorous exercise, malnutrition, electrolyte imbalance

Question 7

Which ED responds best to treatment?

Answer 7

Binge eating

Question 8

Orthorexia overview

Answer 8

Obsession with healthy eating, compulsive ingredient/ label checking, eliminating food groups, labeling foods “good”/”bad”, interest in health of others’ eating, obsession over food at upcoming events

Question 9

Eating disorders in athletes

Answer 9

Weight classes, dehydration, impaired performance, muscle dysmorphia, obsessive weighing, steroid abuse, laxatives/diuretics

Question 10

How long to replace fluid,electrolytes and glycogen after starvation

Answer 10

Fluid/electrolytes: 1-2 days

glycogen: 2-3 days

Question 11

Female athlete triad

Answer 11

Eating disorder, amenorrhea, osteoporosis

Question 12

RED-S

Answer 12

Relative energy deficiency in sport
Reduced: endurance, strength, concentration, coordination, physical/mental health
Increased injury risk

Question 13

Diabulimia

Answer 13

Type 1 diabetics skip/reduce insulin to lose weight

Question 14

Drunkorexia

Answer 14

Binge drinking followed by restriction/purging/bingeing

Question 15

Compulsive exercise

Answer 15

Exercise interferes with other things, continues despite injury

Question 16

Canada 24 hour movement guidelines 3 core recommendations

Answer 16

Move more, reduce sedentary time, sleep well

Question 17

How much moderate to vigorous physical aerobic activity per week (18-64)

Answer 17

150 minutes

Question 18

Exercise benefits

Answer 18

Increased lean mass, lower fat
Better glucose tolerance, lower BP (type 2 diabetes)
Lower serum lipids, cholesterol, BP (CVD,stroke)
Slows bone loss (osteoporosis)
Reduce risk of cognitive decline, dementia, Alzheimer’s

Question 19

FITT principle

Answer 19

Frequency: 3-5 per week
Intensity: 50-90% max HR
Time: min 30 min
Type: resistance, endurance, flexibility

Question 20

Hypertrophy

Answer 20

Muscle gain, protein synthesis>protein degradation

Opposite: atrophy

Question 21

Cardio benefits

Answer 21

Better oxygen delivery, better cardiac output, lower resting HR, more efficient breathing, better circulation, lower BP

Question 22

Resistance training benefits

Answer 22

Muscle mass/strength/endurance, reduce chronic disease risk, maximize bone mass, better posture, maximi

Question 23

Energy systems of physical activity

Answer 23

Phosphagen system: creatine phosphate, no O2, 5-10 sec
Lactic acid system: anaerobic glcolysis, no O2, 20 sec-2min
aerobic system, with O2, ATP from carb (glycolysis/TCA) for 20sec-2min, ATP from fat (FA oxidation/TCA) for more than 20min

Question 24

Lactate/lactic acid is the product of (blank)

Answer 24

Anaerobic glycolysis

Question 25

Which macro (specific part) can never yield, glucose, amino acids, or body proteins

Answer 25

Fatty acids
(Glycerol can yield those 3)

Question 26

Approximately how many calories in glycogen stores?

Answer 26

2000kcal

about 2 hours

Question 27

Gluconeogenesis

Answer 27

Glycogen to glucose

Question 28

Protein recommendations for athletes

Answer 28

1.2-2.0 g/kg/day

20-30g of protein 4-5 times/day

Question 29

Word for overhydration

Answer 29

hyponatremia

Question 30

How much water for how much sweat lost during activity

Answer 30

2 cups/lb lost

Question 31

If exercising longer than 60 min water and (blank) is recommended

Answer 31

carbohydrate

Question 32

dehydration symptoms

Answer 32

Fatigue, lowered performance, heat stroke (thirst means dehydration has already occurred)

Question 33

Vitamin and mineral supplements for athletes

Answer 33

Not required if already well nourished

They can take days to do their job/build so these supplements are not effective right before exercise

Question 34

What is sports anemia

Answer 34

Not iron-deficiency anemia
Cause: adaptive temporary reponse (beneficial), old bone cell loss, expanded blood volume
May not respond to nutritional intervention
Iron needed for hemoglobin to carry O2

Question 35

Overall important nutrients for athletes

Answer 35

protein, carb, vit E, iron, Ca, vit D

Question 36

Pre-event meal (1-4 hr before)

Answer 36

High carb, moderate protein, low fibre, easy to digest, low fat, fluids

Question 37

Post event meal

Answer 37

rehydrate, high carb, moderate protein, low fibre, replenish glycogen, support muscle protein synthesis