Nutrition and Physical Activity

Question 1

Physical Activity Decreases Risk for Many Chronic Conditions

Answer 1

• Obesity:
  
  • Helps control appetite
  • Cardiovascular disease:
  • Improves blood lipids, slows atherosclerosis
  • Type 2 diabetes:
  • Enhances insulin sensitivity, helps with weight control
  • Bones and joint health:
  • Strengthens joints

Question 2

Other Benefits of Physical Activity

Answer 2

• Improves sleep patterns
  
  • During Pregnancy:
  • Shorter labour, improves post-natal recovery
  • Recover much faster

Question 3

Do Canadians get enough Physical Activity for Health?

Answer 3

• Only 45% of Canadian adults are physically active

Question 4

What are the Characteristics of a Good Exercise Regimen?

Answer 4

• Aerobic Activity:
  
  • Activities that make you breath harder and your heart beat faster
  • Do at least 150 minutes per week
  • Strength training:
  • Doing strength exercises 2 days per week is recommended
  • Exercises for balance and flexibility
  • Stretching, yoga, tai chi

Question 5

People Stick to a Physical Activity Program when

Answer 5

• They have people to be active with
  
  • They have a variety of activities they enjoy
    Being social keeps it fun

Question 6

How Much Energy is Needed?

Answer 6

• Athletes(and you too!) need enough to
  
  • Fuel activity
  • Maintain some fat stores

Question 7

An Athlete’s Energy Needs Depend on

Answer 7

• Duration, frequency and intensity of exercise
  
  • Whether you are male or female
  • Males generally need more because of body size

Question 8

Rarely will Intake

Answer 8

• Risk of fatigue, injury, illness
  
  • Loss of muscle mass
  • Prolonged recovery

Question 9

How do Athletes know if they’re Getting Enough Energy?

Answer 9

• Not enough = weight loss, loss in performance

- Too much = weight gain, loss in performance

Question 10

Unhealthy Weights in Athletes

Answer 10

• Female athlete Triad:
  
  • Disordered eating
  • Osteoporosis
  • Happens a lot in female oriented sports

Question 11

Carbohydrate Needs

Answer 11

• Endurance athletes need >60% if their energy from CHO to maximize performance

Question 12

What kind of Carbohydrates?

Answer 12

• Complex carbs

- Starches and whole grains

Question 13

Why is CHO so Important for Athletes

Answer 13

• The more intense the exercise the more carbs are burned for energy

Question 14

Why is CHO so Important

Answer 14

• Our storage form of glucose
  
  • Found in the liver and muscles
  • A source of energy for muscles during exercise
  • Glycogen improves performance

Question 15

When Should you be Eating CHO?

Answer 15

• May be needed DURING activity for activities lasting more than 1 hour

Question 16

Hitting the Wall

Answer 16

• A sudden fatigue and loss of energy that happens when glycogen stores run out

Question 17

Carbohydrate Loading

Answer 17

• Does it work?
  
  • YES! CHO leading can almost DOUBLE glycogen stores
  • Does it enhance performance? YES!

Question 18

How Does CHO Loading Work?

Answer 18

• In the few days before your event, decrease training time and increase CHO intake