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13 Cards in this Set

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Exercising Recommendation

150 minute of moderate to vigorous physical activity accumulated in 10 minute bouts, more is better


- 2 days week of strength activity per week is also recommended


- Too much can result in overtraining syndrome


- Reduces risk of CVD, hypertension, Type 2 diabetes, colon and breast cancer, bone and joint disorder, depression and anxiety, obesity

Fuel Sources of Physical Activity

1) ATP and CP (instant energy, first 10 seconds)


2) Glucose (short-term energy, 30 seconds)


3) Fatty Acids (long-term energy, 2-3 minutes)


4) Amino Acids (minor)

Aerobic vs. Anaerobic Activities

Aerobic Activities: rhythmic, repetitive, sustained activities where oxygen delivery matches oxygen need (can use glucose, fatty acid, amino acid to produce ATP)


Anaerobic Activities: short and/or intense bouts of where oxygen delivery cannot match high oxygen need (can only use glucose for fuel) activity

ATP & Creatine Phosphate (CP)

There is only a very small pool of ATP available in cells which is gone in under a second


- Creatine phosphate can release phosphate which combine with ADP to form ATP


> Supplies are limited, fuel activity 3 - 15 seconds of maximal effort


- Anaerobic source

Short-Term and Long-Term Energy

Anaerobic Metabolism: used during anaerobic, fuel activities 20s - 2 min, is more likely to result in fatigue


Aerobic Metabolism: used aerobic activities, alone fuels activities 2 min to 20 min, with fatty acids fuels activities >20 minutes, less likely to result in fatigue

Aerobic Metabolism of Fatty Acids

Initially during exercise blood fatty acid decreases, after about 20 minutes there is an increase in release of fatty acids from stores, becoming the primary fuel source of exercising muscles

Protein as Exercise Fuel

Protein is not a major energy source for the body, and amino acids must be first deaminated to be used as fuel (wasteful)


- Contributes a small amount to energy expenditure both during activity and rest


- Protein does promote growth and repair tissue, needs may increase with activity level


- Typical RDA is 0.8g/kg body weight, athletes may need 1.2-1.4 or 2 at the most

Physical Changes from Aerobic Training

1) Increase cell's capacity to burn fatty acid for ATP


2) Heart becomes larger, stronger (increased cardiac output)


3) Total blood volume and red blood cell count increased


4) Muscle increases ability to store glycogen


5) Number and size of muscle mitochondria increase

Nutrient Considerations for Athletes

1) Need adequate vitamins and minerals to maximize performance


2) Oxidative damage increases with high activity (increased need for antioxidants)


3) Iron needs may increase as more blood cells formed


4) Water need increases at sweat loss increases


5) May needs to replenish electrolytes if sweating is excessive (prevents hyponatremia)

Glucose Supercompensation

When muscles are able to hold a greater amount of glycogen than they normally would be able to


- Appear fuller and more pumped but also have lot of fuel to use


- Glycogen stores and endurance are maxed out by carbohydrate loading


> Eventually will max out


- Rest for 1-3 days, consume high-carb diet (10-12g/kg) usually day before competition


> Only recommended for endurance athletes

Pre-Exercise Meal

Meals should maximize glycogen stores, adequately hydrate and minimize digestion, hunger, gastric distress


- May contain approximately 300kcal, be higher in carbs (60-70%), moderate protein (10-20%), and low in fat (10-25%)


> Similar structure for weight loss


- Shouldn't be eaten close to activity to prevent digestion issues


- For competition, consume foods, that the digestive tract is used to

Exercise Meal

Most people don't need to eat during exercise but endurance activities may require carbohydrates specifically to maintain glucose supplies for ATP


- Can be consumed every 15-20 minutes, carbs should have both glucose and fructose


- 30-60g carb/hour is recommended

Post-Exercise Meal

Meals should replenish fluid, electrolyte losses, glycogen stores, and provide protein for growth/repair of muscle


- To maximize glycogen replacement, high carb meals that also include protein should be consumed within 30 minutes


> Ideally 1-1.5g of easily absorbed carbs/kg body weight for serious athletes