Module 10 eating disorders and physical activity Flashcards
Groups more prone to eating disorders
Women, university students, athletes
Eating disorder warning signs
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
Who diagnoses eating disorders?
psychiatrist
Anorexia Nervosa overview
Extreme dieting, severe weight loss, fear of getting fat, underweight (BMI) for 3 months, restriction or binge/purge
What is PEM? Symptoms?
Protein-energy malnutrition, starvation, feeling cold, changes to heart/brain/GI, amenorrhea, bone loss/osteoporosis, growth/development issues, lethargy, confusion, death
Bulimia Nervosa overview
Binge/purge at least once per week over 3 months, laxative/diuretic abuse, diet pills, vigorous exercise, malnutrition, electrolyte imbalance
Which ED responds best to treatment?
Binge eating
Orthorexia overview
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
Eating disorders in athletes
Weight classes, dehydration, impaired performance, muscle dysmorphia, obsessive weighing, steroid abuse, laxatives/diuretics
How long to replace fluid,electrolytes and glycogen after starvation
Fluid/electrolytes: 1-2 days
glycogen: 2-3 days
Female athlete triad
Eating disorder, amenorrhea, osteoporosis
RED-S
Relative energy deficiency in sport
Reduced: endurance, strength, concentration, coordination, physical/mental health
Increased injury risk
Diabulimia
Type 1 diabetics skip/reduce insulin to lose weight
Drunkorexia
Binge drinking followed by restriction/purging/bingeing
Compulsive exercise
Exercise interferes with other things, continues despite injury
Canada 24 hour movement guidelines 3 core recommendations
Move more, reduce sedentary time, sleep well
How much moderate to vigorous physical aerobic activity per week (18-64)
150 minutes
Exercise benefits
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
FITT principle
Frequency: 3-5 per week
Intensity: 50-90% max HR
Time: min 30 min
Type: resistance, endurance, flexibility
Hypertrophy
Muscle gain, protein synthesis>protein degradation
Opposite: atrophy
Cardio benefits
Better oxygen delivery, better cardiac output, lower resting HR, more efficient breathing, better circulation, lower BP
Resistance training benefits
Muscle mass/strength/endurance, reduce chronic disease risk, maximize bone mass, better posture, maximi
Energy systems of physical activity
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
Lactate/lactic acid is the product of (blank)
Anaerobic glycolysis
Which macro (specific part) can never yield, glucose, amino acids, or body proteins
Fatty acids (Glycerol can yield those 3)
Approximately how many calories in glycogen stores?
2000kcal
about 2 hours
Gluconeogenesis
Glycogen to glucose
Protein recommendations for athletes
1.2-2.0 g/kg/day
20-30g of protein 4-5 times/day
Word for overhydration
hyponatremia
How much water for how much sweat lost during activity
2 cups/lb lost
If exercising longer than 60 min water and (blank) is recommended
carbohydrate
dehydration symptoms
Fatigue, lowered performance, heat stroke (thirst means dehydration has already occurred)
Vitamin and mineral supplements for athletes
Not required if already well nourished
They can take days to do their job/build so these supplements are not effective right before exercise
What is sports anemia
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
Overall important nutrients for athletes
protein, carb, vit E, iron, Ca, vit D
Pre-event meal (1-4 hr before)
High carb, moderate protein, low fibre, easy to digest, low fat, fluids
Post event meal
rehydrate, high carb, moderate protein, low fibre, replenish glycogen, support muscle protein synthesis
