Physical fitness and performance (27/28)! Flashcards
Canada’s physical activity guidelines for adults
-150 min moderate/vigorous PA per week
-2 sessions of strength training per week
Canada’s physical activity guidelines for children
-60 min moderate/vigorous activity per DAY
-vigorous at least 3 days/week
-muscle and bone strengthening 3 days/week
% Fuel sources at rest
(85%)- fat
(10%)- CHO
(5%)- protein
During exercise fuel sources
- muscle glycogen
- blood glucose
- plasma fatty acids
- intramuscular triglycerides
As exercise intensity increases carb usage (increases/decreases) while fat usage (increases/decreases)
Carb- increases
Fat- decreases
ATP-Phosphocreatine system
-immediate energy source
-short term, explosive power (up to 10 sec)
Lactic acid system
-anaerobic breakdown of glucose to lactic acid (glycolysis)
-intense effort (up to 2 min)
Oxygen system
-kicks in after 2 min
-low to moderate intensity
-most (60-70%) of fuel in first 20 min (glycogen)
-fuel after 20 min (increasingly fat)
“Hitting the wall” - extreme fatigue
-depletion of muscle and liver glycogen levels
-perception of effort greatly increased
When should protein be taken for most effective use?
-immediately post exercise
What amount of protein will likely provide no further performance benefits?
> 1.62 g protein/kg/day
For endurance activities what do you want to maximize?
-muscle and liver glycogen
Goals of pre-competition meal:
-relatively empty stomach
-minimize GI distress
-avoid hunger/lightheadedness/fatigue
-adequate fuel (carbohydrate) in blood and muscles
-adequate amount of body water
3-4hrs before comp
solid meal: CHO w/ minimal fibre, fat, protein
<1hr before comp
small/liquid: 25-30g CHO
