-
what are the benefits of physical activity?
- Restful sleep
- Nutritional health
- Optimal bone density
- Strong immune system
- Low incidence of anxiety and depression
- Strong circulation and lung function
- Strong self image
- Long life and high quality of life in later years
-
what is fitness?
- Characteristics that enable the body to perform physical activity
- The ability to meet routine physical demands with enough energy to rise to a sudden challenge
- Flexibitlity
- Muscle strenght
- Muscle endurance
- Cardiorespiratory endurance
-
what does fitness lead to?
- Body composition changes
- Higher lean body mass and lower fat mass
-
what is the FITT principle?
- to achieve and maintain fitness
- Frequency: 3-5 sessions per week
- Intensity: 50-90% of maximum heart rate
- Time (duration): 30 minutes minimum
- Type:
- 1. Resistance - moderate intensity strength training
- 2. Endurance - cardiorespiratory
- 3. Flexibility - stretching the major muscle
groups
-
what are the different fuels used during physical activity?
-
how does creatine metabolism work?
-
what are the nutrients used for energy?
-
what is anaerobic metabolism?
The 1st few steps of glucose breakdown yield a small amount of energy
-
what provides the energy in aerobic metabolism?
-
Circulating glucose
Muscle glycogen
-
what happens in anaerobic metabolism?
- Rapid metabolism through glycolysis
- Does not require oxygen
- Lactate builds up
-
how long does anaerobic metabolism support muscle contraction?
- 1-3 minutes
- 30 second sprint, 1 resistance exercise set
-
how does pyruvate go to lactate?
-
what provides the energy in aerobic metabolism?
- Circulating glucose
- Muscle and liver glycogen
- Adipose tissue triglycerides
-
how is aerobic metabolism metabolized?
- via oxidative phosphorylation
- produces a large amount of ATP
- complete burning of oxygen to CO2
and H2O
-
how long tdoes aerobic metabolism support muscle contraption?
- for > 3 minutes
- ex. 1500 meter run, marathon
-
what is "hitting the wall"?
- > 20 min of exercise
- use less glucose, more fat
-
when is glycogen depleted?
- after 2 mins of vigorous activity
- (75% of VO2 max)
- Hyperglycemia + depleted glycogen stores = halt nervous system function
-
who to avoid glucose exhaustion (glucose depletion)?
- 1. Eat a high CHO diet
- 2. Ingest glucose during the activity
- 3. Eat CHO rich foods after the activity
- 4. Train your muscles to store as mush glycogen as possible
-
what is CHO loading?
Eating more than normal amounts of CHO while appearing the training or resting 2-3 days before the event
-
why CHO load?
- Athletes use this method to load their muscles with energy (glycogen) to improve performance in HIGH intensity endurance exercise bouts
- Benefits athletes who need to perform for >90 minutes
-
what isn't CHO loading?
- Not " Garbo-load"
- The type of food chosen when loading with will have an impact on performance
-
how should we CHO load?
- By eating a high complex CHO diet regularly
- Starting 3 days before the event, cut back on workouts and increase CHO to 70% of energy intake (AMDR = 35% - 65%)
- Take glucose drinks during endurance activity
- Eat CHO-rich foods within 15-30 mins of activity (MAX 2 hours)
- Train muscles to maximise glycogen stores and to adapt to use glucose and more fat
-
what should be the pre event diet?
- High CHO
- Moderate protein
- Low fat
- Fluids
-
what should be the diet during the event?
Hydrate 1 cup of H2O for every 15 mins
-
what should be the post event diet?
-
what are some CHO recommendations for people who do Light/Low intensity or skill based activities?
3-5g per kg BM
-
what are some CHO recommendations for people who do Moderate exercise programme (-1hr/day)?
5-7g per kg BM
-
what are some CHO recommendations for people who do High/Endurance programme (ie. moderate to high intensity exercise of 1-3 hr/day)?
6-10g per kg BM
-
what are some CHO recommendations for people who do Very high/Extreme commitment (ie. moderate to high intensity exercise of > 4-5hr / day)?
8-12g per kg BM
-
what is the relation between the amount of CHO intake and muscle glycogen storage?
-
what are the total CHO needs for CHO loading?
8-12g/kg/d 2-3 days before the event + exercise taper
-
what types of CHO should be eaten?
- Focus on HIGH GI CHOs (compact sources)
- Jams, juices, fruits, refined grains (white bread, pasta, rice)
- Dairy: Flavored yogurts/milks
- Vegteables: peas, tomato sauce, corn...
-
what are some CHO rich foods to avoid during hat phase?
- HI fiber (low GI) foods
- bran cereals/breads
- Legumes (lentils/beans)
- Cruciferous vegetables (brocolis, cauliflower)
-
what are some potential side effects of eating LOW GI foods?
- Feeling heavy and bloated especially if having large meals in 1 sitting + HIGH fiber foods
- Expect 2-4 lbs wt gain
-
what is the nutrition in terms of fluids when working out?
- 125-250 ml (1/2-1 cup) every 10-20 minutes
- Needs vary between sports
- DRINK more if sweating heavily
- DRINK more if you are training in hot/humid conditions
-
what is the nutrition in terms of food when working out?
- >= 60-90 minutes: WATER + 30-70g CHO/hour
- Carbohydrate rich foods examples:
- 2-3 fig bars
- 1-2 date squares
- 1 sport bar - ex. Power bar, Gatorade Bar
-
what is the post workout nutrition?
- CHO taken immediately post exercise since its rapidly stored in the muscle as glycogen
- Protein helps the muscle recover from, and adapt to training
-
what is the purpose of post workout nutrition?
↓ recovery time between sessions and improves the quality of training during subsequent sessions
-
what is the carbohydrate:protein ratio?
- 2:1 - 4:1 seems to be best for muscular recovery
- These recommendations are for vigorous intensity longer duration (at least 60-90min) activities
- 1-1.2g/kg carbohydrates
- 0.3-0.4g/kg protein
-
what is the timing for refuelling?
- "Glycogen recovery window"
- 15-30 minutes after exercise: muscles most receptive to refuelling
- ≥ 2 hours, rate of muscle protein synthesis and energy storage is ↘ by 50%
- Eat and rehydrate ASAP
-
what is the RDA for adults?
0.8g/kg/day
-
what is the RDA for power (strength or speed) athletes?
1.2-1.7g/kg/day
-
what is the RDA for endurance athletes?
1.2-1.4g/kg/day
-
what is the Canadian average protein intake from food?
- Males: 99g/kg/day
- Females: 73g/kg/day
-
do athletes need more protein?
no, because we already eat just enough or more protein in our diet
-
Excess protein example of a bodybuilder
- Total intake = 450g of protein
- Body weight = 120kg
- Intake/kg = 3.8g/kg/day
- Protein requirements = 1.2-1.7g/kg/day
- if you eat more protein it has no added benefit
-
what is the female athlete triad? (ADDD)
- Body composition changes
- Menstrual disturbance/amenorrhea up to 40%
Bone loss/osteoporosis
- ↓ energy availability/disordered eating
-
what is good nutrion for female athletes?
- Establish healthy eating habits
- Emphasize adequate E, protein, Fe and Ca
- Emphasize strength, stamina and successful performance
- De-emphasize body weight, dieting and performance misconceptions
-
why is iron a nutrient of concern?
- Deficiency: Females, vegetarians
- Impairs physical performance: ↓ Hemaglobin to carry oxygen
- "Sports anemia"
-
what is "sports anemia"?
- Not iron deficiency anemia
- Loss of old blood cells
- Expansion of blood volume (↑ Plasma)
- Unaltered oxygen carrying capacity
-
what are ergogenic aids?
- Substances or techniques used in an attempt to enhance physical performance
- Used to DOPE
-
what is creatine?
Proper supplementation can improve maximal power/strength and work performed by 5-15%
|
|
