Unit 27 and 28 Flashcards
Physical fitness and physical performance
What are canada’s physical activity guidelines for adults?
- 150 minutes of moderate to vigorous physical activity per week (in bouts of 10 minutes or more)
- 2 sessions of strength-training per week
What are canada’s physical activity guidelines for children?
- 60 minutes of moderate to vigorous physical activity everyday
- vigorous at least 3 days per week
- activities that strengthen muscle and bone 3 days per week
How much fuel do we get from fat, CHO and protein at rest?
fat - 85%
CHO - 10%
protein - 5%
Where do we get fuel from during exercise?
- muscle glycogen
- blood glucose
- plasma fatty acids
- intramuscular triglycerides
What factors contribute to the extent of contribution of specific fuel sources during exercies?
- intensity and duration of exercise
- level of exercise training
- intial muscle glycogen stores
- supplementation with CHO during exercise
What are th 3 energy systems?
- ATP-phosphocreatine system
- lactic acid system
- oxygen system
What is the ATP-phosphocreatine system used for?
immediate energy sources, short term, explosive power activities up to 10 seconds
What is the lactic acid system used for?
any intense effort lasting up to 2 min, anaerobic breakdown of glucose to lactic acid (glycolysis)
What is the oxygen system used for?
after 2 min during low to moderate intensity exercise, glycogen provides 60-70% of fuel during first 20 min of low to moderate intensity exercise, after 20 min fat is increasingly used
What does ‘hitting the wall’ refer too?
depletion of muscle and liver glycogen levels leading to extreme fatigue
T/F: some carbohydrate is needed by muscles to generate energy from fat breakbown
true
What is the CHO intake for light exercise?
3-5 g/kg BW
What occurs to perception when you are unable to maintain current level of exercise?
Perception of effort is greatly increased
How can exercise be prolonged?
by ingesting water and glucose at point of fatigue
How can we prevent fatigue during exercise?
by having muscle and liver glycogen stores
What is the CHO intake for moderate exercise such as team sports?
5-7 g/kg BW
What is the CHO intake for high exercise (endurance program)?
6-10 g/kg BW
What is the CHO intake for very high exercise?
8-12 g/kg BW
When should protein intake occur?
immediately after post-exercise
How much protein should you eat?
there are no further performance benefits with >1.62 g protein/kg/day
What do you want to maximize before exercise for endurance?
maximize muscle and liver glycogen stores
What are the goals of pre-competition meal?
- stomach should be relatively empty
- minimize gastrointestinal distress
- avoid hunger, lightheadedness or fatigue
- adequate fuel (CHO) in blood and muscles
- adequate amount of body water
What should you eat 3-4 hours before competition?
solid meal
- CHO rich with minimal fiber, fat, and protein which can cause GI distress
- avoid gass formers and bluky foods like bran
What should you eat <1hr before competition?
something small or liquid
- 25-30g of CHO
What is rebound hypoglycemia?
Blood glucose levels drop
What some ideas for foods to consume 1-4 hours before exercise?
- peanut butter and honey on crackers
- fruit and yogurt smoothie
- low-fat cottage cheese
- yogurt-granola-fruit
- chicken on a whole wheat bun
What some ideas for foods to consume 30-60 minutes before exercise?
- peice of fruit
- whole grain crackers
- sports gel, sports bar
- GoGo squeeze
What are the two types of sports bars?
energy rich or protein rich
How can sports bars be used?
as a substitute for pre-competition meal, but not on a long-term basis
What is a disadvantage of sports bars?
high amounts of artificial sweetners
What does CHO intake do during competition?
additional energy supply
What does water intake do during competition?
temperature regulation
Do you need to eat when exercises for <30minutes?
No
How much CHO should you eat during team sports (>1 hour)?
30-60 g/h
Endurance sports need ___ CHO in daily diet
complex
How can you restore muscle glycogen after exercise and enhance storage?
eating simple sugars immediately post-exercise and adding some protein
What should the sugar - protein be immediately post exercise?
3:1
What type of training focuses on protein?
resistance training
Should you have 30-40g of casein or whey protein before bed?
Casein because it is a slow protein
