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FINAL EXAM - HNSC 1210 > Physical Activity - Chapter 10 > Flashcards

Physical Activity - Chapter 10 Flashcards

1
Q

Benefits of Physical Activity (↑ Goes Up)

A
  • More restful sleep
  • Nutritional Health
  • Body Composition
  • Bone Density
  • Immunity
  • Circulation/lung function
  • Self-image
  • Longer lifespan
  • Quality of life
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2
Q

Benefits of Physical Activity (↓ Goes Down)

A
  • Cancer risk
  • Risk CVD
  • Type 2 diabetes
  • Gallbladder disease
  • Anxiety/depression
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3
Q

Canada’s Guide to Physical Activity

A
  • Adults 18-64 years:
    • At least 150 minutes of moderate to vigorous intensity activity per week
    • Add up activities in periods of at least 10 minutes
    • 2 days per week: muscle and bone strengthening activities
  • More physical activity (to a degree) = greater health benefits
  • Meeting guidelines can help reduce risk of many chronic
    diseases
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4
Q

Fuel Use

A

Fuel use depends on intensity and duration
1. At Rest
2. During Activity
3. Anaerobic Activity
4. Aerobic Activity

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5
Q

Fuel Use (At Rest)

A

1/2 fatty acids, other ½ mostly glucose, some AAs

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6
Q

Fuel Use (During Activity)

A
  • Early minutes:
    • Majority from muscle
      glycogen
  • As activity continues:
    • Glucose and FAs
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7
Q

Fuel Use (Anaerobic Activity - No Oxygen)

A
  • Maximal exercise of short
    duration (intense activity, e.g., ¼ mile race)
  • Energy (ATP) from glucose
    (glycogen)
  • Produces lactic acid
    • Muscles can use some lactic acid, but when production exceeds use → sent to liver
    • Liver enzymes convert back to glucose → sent to
      muscles to fuel additional activity
    • Can accumulate, but does not cause muscle fatigue
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8
Q

Fuel Use (Aerobic Activity)

A
  • Moderate activity (e.g., jogging)
  • Requires oxygen, produces carbon dioxide
  • Energy (ATP) from glucose (glycogen) and fat
  • Highly trained muscles use less glucose and more fat than untrained muscles, thus, glycogen lasts longer
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9
Q

Effect of Diet on Physical Endurance: Carbohydrates

A
  • Diet strategies to maintain CHO concentrations
    • Eat high CHO diet daily
    • High CHO diet enhances athlete’s endurance (ample glycogen stores)
    • Take in some glucose during activity
    • Eat CHO-rich foods within ~2 hours post activity (boosts muscle glycogen stores)
    • CHO loading
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10
Q

CHO Loading

A
  • Regimen of moderate activity, followed by eating high CHO diet
  • Allows muscles to store more glycogen (to nearly double normal muscle storage levels)
  • Benefits athletes in long duration activities (>90 minutes)
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11
Q

Fats

A
  • High fat diets impair performance
    1. Too low (<20% kcals)
    2. Recommendations
    3. Intensity and duration of activity matter
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12
Q

Too low (<20% kcals) (FATS)

A

May not take in adequate energy or nutrients

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13
Q

Recommendations (FATS)

A

20-30% calories from fat

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14
Q

Intensity and duration of activity matter (FATS)

A
  • Burn more fat with moderate intensity (aerobic activity)
  • At >20 mins duration shift to burn more fat, less glycogen for energy
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15
Q

Protein

A
  1. Eating protein with CHO within 2 hours post activity
  2. Protein needs
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16
Q

Eating protein with CHO within 2 hours post activity

A
  • Can enhance muscle protein synthesis
  • CHO rich diet spares protein from being used as fuel
17
Q

Protein needs

A
  • Higher for both endurance and strength athletes (Table 10-3)
  • No benefit beyond 1.6g/kg per day
18
Q

Supplements

A
  • Do not enhance performance if well nourished
  • Can help if athlete is deficient (deficiencies can impede performance)
19
Q

Vitamin E

A

May protect against exercise induced, oxidative stress; no improvement in performance

20
Q

Iron

A
  • Female athletes at special risk for iron deficiency
  • Anemia can impair performance (O2 handler)
21
Q

Hot Humid Environments (Fluids)

A
  • Fluid loss > 2 litres/hour
  • Increased risk of dehydration and heat stroke
    (elevated body temp)
  • Drinking cool water before, during and after physical activity (can absorb ~1 L/hr)
22
Q

Cold Environments (Fluids)

A
  • Room temp/warm water to reduce risk of hypothermia
  • Electrolytes are replaced by eating a balanced diet afterwards
23
Q

Sports Drinks

A
  • Water
  • Glucose
  • Minerals
  • Electrolytes
24
Q

Sports Drinks (Benefits of Glucose)

A
  • If activity > 60 mins
    • Helps maintain blood glucose
    • ~7% sugar; if sugar too high, it delays stomach emptying and intestinal
      absorption of water
    • Sugar may add unwanted calories
25
Q

Sports Drinks (Homemade Recipe)

A
  • 1 cup fruit juice
    • 2-3 cups water
    • 1/3 teaspoon salt (optional)
  • Fruit juice and regular soft drinks are too concentrated in sugar, etc.
  • Caffeine and alcohol are diuretics
26
Q

Choosing a Performance Diet

A
  • Complete Meal Replacers:
    • Marketed as “complete” meals, but often fall short
    • Calories often from fat and sugars
    • Good for athletes with “pre-game jitters” unable to tolerate solid food on day of
      event
    • Should not be used as sole source of nutrients – hard to meet high nutrient needs
    • Homemade replacers just as good and cheaper
27
Q

Controversy 10

A

Performance enhancing/ergogenic aids

28
Q

Ergogenic Aids

A
  • Products that supposedly enhance performance
    • Implies “energy giving”
  • Many are regulated under Natural and Non-prescription Health Products in Canada
  • Some are banned in Canada
  • Some are condemned by the Canadian Center for Ethics and Sports, and are banned by International Olympic Committee
  • Most have not been proven to be effective in improving performance, and are unnecessary
  • Many have serious side effects
29
Q

Amino Acid Supplements

A
  • Consumed for building larger muscles
  • Extra AAs do not lead to muscle building
    • They are stored as energy after the removal of nitrogen,
      increasing nitrogen excretion
  • AAs compete for absorption
    • Such supplements can limit the availability of other AAs
  • A well-balanced diet provides sufficient essential AAs to build muscles
30
Q

Caffeine

A
  • Endurance athletes may get the benefit of energy boost but provides no advantages
    during high-intensity activity
    • Mechanism of action is not understood, might just be “wake-up” effect
  • Anyone exceeding the urinary limit of 12 mg/ml faces a ban leading to disqualification by International Committee of Olympics (5 to 6 cups of coffee within 30 minutes period)
31
Q

Caffeine (Side Effects)

A
  • Dehydration
  • Stomach upset
  • Irritability
  • Constriction of arteries causing increased blood pressure causing increased work for the heart
    • Could be detrimental to sports performance
32
Q

Caffeine (Common Sources/Products)

A
  • Coffee
  • Energy drinks
  • Guarana
  • Carbonated drinks
33
Q

Carnitine

A
  • Non-essential nutrient needed by our cells to transport fat molecules
    across the mitochondrial membrane
    • This logic is used to advertise the claim that carnitine increases fat
      burning
    • No evidence that carnitine increases fat burning and energy production
  • Oral carnitine is not prohibited in international sports
  • Body can produce all the carnitine it needs as it is a non-essential
    nutrient
34
Q

Creatine

A
  • Some scientific evidence exists that creatine enhances performance during intense activity
    • Many studies show no such effect
  • Creatine metabolism leads to production of the toxin formaldehyde
    • Long-term safety is unknown
  • May cause kidney damage
  • Not illegal in international competitions
35
Q

Hormone Preparations

A
  • Anabolic steroid hormones (including steroid alternative supplements)
  • Naturally produced by male testes and adrenal glands, and female adrenal glands
  • Synthetic forms accelerate muscle growth
  • Banned by International Olympics Committee and condemned by The Canadian Centre for Ethics and Sports (CCES) because they give an unfair advantage to the athletes using such products
36
Q

Hormone Preparations (SIDE EFFECTS)

A
  • Liver tumors
  • Heart disease
  • Dramatic increase in aggressive behavior
  • Severe depression
37
Q

HumanGrowth Hormone (HGH)

A
  • Naturally produced during rest, especially after physical activity
  • Synthetic forms lead to abnormal enlargement of organs and bones
  • Banned by International Olympics Committee and The Canadian Centre for Ethics and Sports (CCES) because they give an unfair advantage to the athletes using such products
38
Q

Human Growth Hormone - HGH (SIDE EFFECTS)

A
  • Diabetes
  • Heart diseases
  • Thyroid disorders
  • Menstrual irregularities
  • Increased likelihood of death before the age of 50

FINAL EXAM - HNSC 1210 (7 decks)

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