Module 13 Flashcards
which substance is noted for potentially improving exercise performance but increasing endurance and strength ?
creating, caffeine, anabolic steroids
describe PA duration and fuel use?
first 2 mins of exercise are anaerobic
at a moderate intensity, after 2 mins, aerobic metabolism dominates
during exercise lasting less than one hour, what additional fuel is required?
no extra fuel
exercises lasting how long require extra fuel?
less than an hour: no extra fuel needed
60+ mins: may require extra fuel
30-60 g/hour of easily digested carbohydrate
how can we maximize glycogen stores?
consuming sufficient carbohydrates
how long does the anaerobic glycolysis primarily fuel high intensity activities?
11-120 seconds
how much protein is recommended for athletes per kg of body weight?
1.2-2.0 g
how should a pre exercise meal be organized?
- should be properly timed and have the right balance oft nutrients to promote performance and minimize digestive issues
- a pre exercise meal that contains carbohydrate is the best established way t- should be properly timed and have the right balance oft nutrients to promote performance and minimize digestive issues
- a pre exercise meal that contains carbohydrate is the best established way to maximize time to exhaustion
- recommendations: 1-4 g/kg body weight of carbs 1-4 hours before exercising for more than 60 mins
- fluid intake is also important
what are protein supplements ?
athletes do require extra protein but it can come from whole foods
branched amino acids may also reduce moderate muscle damage
what are the 3 nutritional priorities following exercise?
- promote muscle growth and repair(protein)
protein sensitivity is highest in the 2 hours following exercise
recommendations: 0.25-0.3 g/kg body weight w 10 g of essential amino acid - refill glycogen stores (carbohydrates)
glucose transport into muscle cells increases in 30-40 mins following exercise - replenish lost fluids and electrolytes
what are the benefits of regular physical activity ?
- promotes a healthy energy balance
- improves quality of life
- improves flexibility
- improves mental health
- improves social health
- strengthens muscle and bones
- improves heart and lung function
- reduces risk for : CVD, diabetes, cancer, obesity, osteoporosis, depression
what are the physical activity recommendations ?
- 150 min of mod-vid PS/week accumulated 10 mins at a time
- +2 days per week of resistance training
what effect does caffeine have on exercise performance?
improves muscular strength and endurance
what else can be considered ergogenic acids ?
- vitamin and mineral supplements
- anabolic steroids (similar to testosterone)
- cannabis
what energy source is primarily used during the first 2 minutes of exercise?
ATP-CP system
what fuel source is primarily use and what fuel source is primarily used in the first 2 minutes of exercise?
anaerobic glycolysis
what is caffeine used for when exercising ?
psychoactive drug
improves exercise performance by increasing:
- muscular strength and endurance
- aerobic endurance
- anaerobic power
recommendations: 3-6 mg/kg body weight, consume in a form without water
what is creatine?
- helps to maximize muscle creatine stores (imp for anaerobic activities)
- may enhance muscle mass, glycogen synthesis and recovery
- may promote weight gain due to water retention as well as diarrhea and abdominal discomfort
what is glycogen supercompensation?
carbo-loading
maximizing glycogen stores before a long bout of endurance exercise
in the 2 days before an event, consume 10-12 g/kg body weight per day
maximizes time to exhaustion during event
what is glycolysis ?
break down of glucose
used for anaerobic activities
what is HMB?
hydroxymethylbutyrate
compound produced by the breakdown of essential amino acid leucine
decreases protein breakdown while increasing protein synthesis
many improve muscle recovery by decreasing muscular damage
what is physical activity ?
any activity that burns energy
- exercise
- sport
- occupational activity
- leisure activity
- active living
what is protein essential for in the body?
essential for the growth and repair of tissues
what is the creative phosphate ATP system ?
creating phosphate helps to replenish ATP by donating its phosphate group
helps fuel anaerobic activities
what is the energy availability equation ?
energy intake - energy expenditure = energy availability
tells us how much energy is left over for BMR , active living, etc
low EA can compromise bone and heart health
what is the main nutrient athletes should focus on consuming during exercise lasting over 60 mins?
carbohydrates
what is the main source of fuel used after the initial 2 mins of exercise at moderate intensity?
lipid metabolism
what is the recommended amount of moderate to vigorous physical activity per week?
150 mins
what macronutrient is essential for muscle growth and repair?
proteins
what potentially negative side effect is associated with creatine supplementations ?
abdominal discomfort
what psychoactive substance is suggested to improve exercise performance?
caffeine
what range of carbohydrate intake is recommended 1-4 hours before exercising for more than 60 mins?
1-4 g/kg body weight
what should athletes consume within 2 hours following exercise for optimal recovery?
high quality proteins
what should be the focus if the goal is weight management during physical activities?
total caloric expenditure
when does muscle protein synthesis increase?
24 hours following exercise
which nutrient is most important to consume during exercise?
water
