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KNES 337 > Unit 27 and 28 > Flashcards

Unit 27 and 28 Flashcards

Physical fitness and physical performance

1
Q

What are canada’s physical activity guidelines for adults?

A
  • 150 minutes of moderate to vigorous physical activity per week (in bouts of 10 minutes or more)
  • 2 sessions of strength-training per week
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2
Q

What are canada’s physical activity guidelines for children?

A
  • 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
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3
Q

How much fuel do we get from fat, CHO and protein at rest?

A

fat - 85%
CHO - 10%
protein - 5%

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4
Q

Where do we get fuel from during exercise?

A
  1. muscle glycogen
  2. blood glucose
  3. plasma fatty acids
  4. intramuscular triglycerides
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5
Q

What factors contribute to the extent of contribution of specific fuel sources during exercies?

A
  1. intensity and duration of exercise
  2. level of exercise training
  3. intial muscle glycogen stores
  4. supplementation with CHO during exercise
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6
Q

What are th 3 energy systems?

A
  1. ATP-phosphocreatine system
  2. lactic acid system
  3. oxygen system
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7
Q

What is the ATP-phosphocreatine system used for?

A

immediate energy sources, short term, explosive power activities up to 10 seconds

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8
Q

What is the lactic acid system used for?

A

any intense effort lasting up to 2 min, anaerobic breakdown of glucose to lactic acid (glycolysis)

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9
Q

What is the oxygen system used for?

A

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

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10
Q

What does ‘hitting the wall’ refer too?

A

depletion of muscle and liver glycogen levels leading to extreme fatigue

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11
Q

T/F: some carbohydrate is needed by muscles to generate energy from fat breakbown

A

true

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12
Q

What is the CHO intake for light exercise?

A

3-5 g/kg BW

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12
Q

What occurs to perception when you are unable to maintain current level of exercise?

A

Perception of effort is greatly increased

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12
Q

How can exercise be prolonged?

A

by ingesting water and glucose at point of fatigue

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12
Q

How can we prevent fatigue during exercise?

A

by having muscle and liver glycogen stores

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13
Q

What is the CHO intake for moderate exercise such as team sports?

A

5-7 g/kg BW

14
Q

What is the CHO intake for high exercise (endurance program)?

A

6-10 g/kg BW

15
Q

What is the CHO intake for very high exercise?

A

8-12 g/kg BW

16
Q

When should protein intake occur?

A

immediately after post-exercise

17
Q

How much protein should you eat?

A

there are no further performance benefits with >1.62 g protein/kg/day

18
Q

What do you want to maximize before exercise for endurance?

A

maximize muscle and liver glycogen stores

19
Q

What are the goals of pre-competition meal?

A
  1. stomach should be relatively empty
  2. minimize gastrointestinal distress
  3. avoid hunger, lightheadedness or fatigue
  4. adequate fuel (CHO) in blood and muscles
  5. adequate amount of body water
20
Q

What should you eat 3-4 hours before competition?

A

solid meal
- CHO rich with minimal fiber, fat, and protein which can cause GI distress
- avoid gass formers and bluky foods like bran

20
Q

What should you eat <1hr before competition?

A

something small or liquid
- 25-30g of CHO

21
Q

What is rebound hypoglycemia?

A

Blood glucose levels drop

22
Q

What some ideas for foods to consume 1-4 hours before exercise?

A
  • peanut butter and honey on crackers
  • fruit and yogurt smoothie
  • low-fat cottage cheese
  • yogurt-granola-fruit
  • chicken on a whole wheat bun
23
Q

What some ideas for foods to consume 30-60 minutes before exercise?

A
  • peice of fruit
  • whole grain crackers
  • sports gel, sports bar
  • GoGo squeeze
24
Q

What are the two types of sports bars?

A

energy rich or protein rich

25
Q

How can sports bars be used?

A

as a substitute for pre-competition meal, but not on a long-term basis

26
Q

What is a disadvantage of sports bars?

A

high amounts of artificial sweetners

27
Q

What does CHO intake do during competition?

A

additional energy supply

28
Q

What does water intake do during competition?

A

temperature regulation

29
Q

Do you need to eat when exercises for <30minutes?

A

No

30
Q

How much CHO should you eat during team sports (>1 hour)?

A

30-60 g/h

31
Q

Endurance sports need ___ CHO in daily diet

A

complex

32
Q

How can you restore muscle glycogen after exercise and enhance storage?

A

eating simple sugars immediately post-exercise and adding some protein

33
Q

What should the sugar - protein be immediately post exercise?

A

3:1

34
Q

What type of training focuses on protein?

A

resistance training

35
Q

Should you have 30-40g of casein or whey protein before bed?

A

Casein because it is a slow protein

KNES 337 (32 decks)

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