4 5 Flashcards
(73 cards)
1
Q
Progressive Resistance Training
A
- Equiptment
- Bodyweight, free weights
- Frequency
- Each muscle group 2-3 times per week
- 48 hour rest between exercise session
- Type
- Focus on compound exercise
- Volume
- 2-4 sets per muscle group, 8-12 reps, 1-3 minute rest between sets
- Progression
- Altering above variables
2
Q
Single Joint / Isolation Exercise
A
- Target speciifc muscle group
- Less complex = Less neural adaptation
- E.G. Bicep curl
3
Q
Multi Joint / Compound Exercise
A
- Better for increasing overall muscular strength
- More complex = More neural adaptation
- E.G. Bench press
4
Q
Exercise Order
A
- Large muscle groups before small muscle groups
- Compound exercise before isolation exercise
- High intensity before low intensity
- Upper and lower split
5
Q
Progressive Overload
A
- Gradually adjust variables
- Increase load or increase reps or increase sets or decrease rest time
6
Q
Rest Times
A
Docs
7
Q
How to Choose Load
A
- Method 1: Rep Ranges
- Start with 8 reps and once 10 reps is possible, increase load
- Method 2: Repitition Maximum
- 80% of 1RM indicates 80% of the maximum resistance that can be performed for 1 reps
- Method 3: Rate of Perceived Exertion
8
Q
Recommendations for Strength, Hypertrophy, Muscular Endurance and Power
A
Docs
9
Q
Periodisation
A
- Dividing large training program into smaller cycle
10
Q
Microcycle
A
- One week of training
- Introduce new exercise or increase intensity
11
Q
Mesocycle
A
- 4-6 weeks
- Several microcycles
- Goals of buildings strength or endurance
- Divided to 3 phases that increase in intensity
12
Q
Macrocycle
A
- 6 months - 1 year
- E.G. Training plan for a olympic powerlifter, broken down into phases like hypertrophy, strength, peaking, and deload.
13
Q
General Adaptation Syndrome
A
- Alarm Reaction Phase
- The body detects stress and activates the “fight or flight” response
- Releas stress hormones
- Resistance Phase
- The body adapts to workload and tries to return to homeostasis
- Exhaustion Phase
- If stress continues without recovery, the body’s resources are depleted, leading to burnout
Docs
14
Q
Supercompensation
A
- After a training session, performance temporarily decreases (fatigue)
- During the recovery phase, the body builds back stronger, reaching a higher level of homeostasis (improvement)
- If the next training session is too soon, performance drops
- Instead of supercompensation the body gets stuck at a lower baseline of performance.
Docs
15
Q
Active Rest
A
- Engaging in low intensity physical activity
- Enhance recovery by increasing blood flow and preventing muscle fatigue
- E.G. Walking, swimming
16
Q
Off-Season
A
- Structured plan that improves weakness and addressing injuries at low intensities
- Goal to build strong foundation
- Focus on recovery, aerobic endurance, flexibility and skill maintenance
17
Q
Pre-season
A
- Goal to prepare bodies for physical and mental demands of upcoming competition
- Focus on specific technical skills that are specific to sports, speed, power, agility
- Increase intensity and decrease volume
18
Q
In-Season
A
- Maintain peak performance while managing fatigue
19
Q
Initial Consultation with Client
A
- Gather health information
- Diet, physical activity, goals, take baseline measurements
- Provide advice
20
Q
Dietary Information
A
Compare to the AGHE
- Macronutrients
- Micronutrients
- Hydration
- Meal frequency
21
Q
Physical Activity Information
A
- Gather current physical activity levels and compare to Australian PA guidelines
- Conduct pre-exercise screening and baseline measurements
- Discuss goals
- Design training program specific to client
22
Q
What to Refer on
A
- Complex and chronic illness
- Client seeking specific nutritional advice (such as medical conditions or deficiencies)
23
Q
Biggest Dietary Issues Globally
A
- Too much sodium in diet
- Low in whole grains
- Low in fruits and vegetables
24
Q
Food Group Changes Over Time
A
- Recommended servings of bread and cereals increased
- Specific portion control for meat
- Reduce fat and oils
25
Changes in Dietary Guidelines Over Time
- Increase focus on food variety
- Shift towards whole grains
- Reduce fats and salt
26
Acceptable Macronutrient Distribution Range (AMDR)
1. Carbohydrate
- 45-65% of energy intake
2. Fat
- 20-35% of energy intake
3. Protein
- 15-25% of energy intake
27
Estimated Energy Requirement (EER)
- Average daily energy intake needed to maintain balance
28
Upper Level of Intake (UL)
- The maximum daily intake of nutrient that won't cause harmful effects
29
Estimated Average Requirement (EAR)
- Daily intake level estimated to meet the needs of 50% of healthy individuals
30
Recommended Daily Intake (RDI)
- The average daily intake sufficient to meet nutrient needs of 97-98% of healthy individuals
31
Adequate Intake (AI)
- Estimated nutrient intake level that appears adequate based on observations and experiemnts
- Only used when RDI cannot be determined
32
AUSTRALIAN DIETARY GUIDELINES: Guideline 1
- To achieve and maintain a healthy weight
- Be physically active
- Choose amounts of nutritious foods to meet energy needs
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AUSTRALIAN DIETARY GUIDELINES: Guideline 2
Enjoy wide variety of nutritious foods from these 5 groups everyday
- Vegetables
- Fruit
- Grains
- Meats, poultry, eggs e.t.c
- Dairy
34
AUSTRALIAN DIETARY GUIDELINES: Guideline 3
- Limit intake of foods high in saturated fat
- Limit intake of foods containing added salt
- Limit intake of foods contain added sugars
- Limit intake of alcohol
35
Breastfeeding
- Infants should be breastfed ideally for 12 months
- At around six months, start introducing solid foods
- By 12 months, infants should be eating a wide variety of foods.
36
Saturated Fats
- Less than 10% (20 grams of energy per day
- Cream
- Lard
- Chips
37
Unsaturated Fats
- Polyunsaturated and monounsaturated fats
- Nuts
- Avocado
- Seeds
38
Discretionary Foods
- Unfortunately makes up 35% of energy per day
39
Nutrients
Substance consumed for:
- Growth and development
- Provide energy
- Regulate metabolism
40
Essential vs Nonessential Nutrient
- Essential Nutrient - body cannot produce
- Nonessential nutrient - body can produce
41
Carbohydrates
- Main energy food
- Originate from plants
- Contains carbon, hydrogen and oxygen
- Dietary fibre, B vitamins, vitamin C and antioxidants
42
Categorisation of Carbohydrates
Simple Carbohydrates (E.G. Sugar)
- Linear structure
- Quick energy
Complex Carbohydrates (E.G. Starches)
- Branched structure
- Slow energy
43
Disaccharides
- Two monosaccharides
- Maltose = Glucose + Glucose
- Lactose = Glucose + Galactose
- Sucrose = Glucose + Fructose
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Monosaccharides
- One sugar
- Glucose, fructose and galactose
45
Starches
- 3+ Glucose combined
- E.G. Polysaccharides
46
Glycaemic Index
- Calculated using human studies by ingesting food in comparison to a reference
47
Carbohydrate Digestion
- Mouth: Alpha amylase breaks down starch into alpha dextrins
- Pancreas: Release alpha amylase into small intestine
- Small intestine release enzymes such as sucrase, lactase, and maltase
48
Protein
- Contains carbon, hydrogen, oxygen, and nitrogen
- Made up of amino acids linked by peptide bonds.
- 9 essential amino acids
- 11 non-essential amino acids
49
Role of Protein in Body
- Structure: Collagen in connective tissue
- Muscle Contraction: Actin and myosin
- Enzymes: Facilitate biochemical reactions (e.g., amylase)
50
Protein Requirements
- We are not short of proteins in our current diets
- Men (19-70 years): 0.84 g/kg/day
- Women (19-70 years): 0.75 g/kg/day
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Sources of Protein
- Animal - Contain all essential amino acids
- Plant - Don’t contain all essential amino acids
52
Protein Digestion
- Stomach: Hydrochloric acid and pepsin break proteins down into smaller peptides
- Small intestine: release enzymes to break down peptides into even amino acids
- Amino acids are absorbed through the intestinal lining into the bloodstream
53
Triglycerides
- Main dietary fats
- Saturated
- Monounsaturated
- Polyunsaturated
54
Phospholipids
- Essential for cell membrane structure
55
Cholesterol
- Found in animal products
- Vital for cell membranes
56
Healthy Fats
- Monounsaturated (E.G. olive oil) and polyunsaturated fats (E.G. omega-3)
- Reduce LDL cholesterol in blood and increase HDL cholesterol
57
Unhealthy Fats
- Saturated fats (E.G. animal fats) and trans fats (E.G. processed foods)
- Buildup of plaque in blood vessels
58
Dietary Fibre
- Insoluble Fibre: Adds bulk to stool and aids digestion
- Soluble Fibre: Forms a gel and can lower cholesterol
- Resistant Starch: Fermented in the large intestine
59
Benefits of Dietary Fibre
- Higher intake is linked to lower disease risk.
- Cardiovascular disease
- Type 2 diabetes
- Breast cancer
60
Digestion of Alcohol
- Some absorption in mouth
- 20% in stomach
- 75% in small intestine
- Converted to acetate which goes in blood or liver, producing carbon dioxide or fatty acids
61
Types of Alcohol
- One standard drink is 10 grams of ethanol
62
Issues Regarding Alcohol Consumption
- No more than 10 standard drinks per week.
- No more than 4 drinks on any one day
- One in four Austrlaians exceed the alcohol guidelines
63
Vitamins
- Organic substances found in food
- Excess intake doesn’t mean better outcomes
64
Water Soluble
- Absorbed directly into the bloodstream
- Not stored in large amounts; excess is excreted in urine
- Need regular daily intake since the body does not store them
65
Fat Soluble
- Absorbed along with dietary fats and bile acids.
- Vitamin A, D, E, K
- Stored in the liver and fatty tissues
- No need for daily intake as they can be stored for long periods
66
Minerals
Approximately 4% of total body weight
1. Major Elements
- Requires more than 100 mg daily
- Maintain fluid balance, bone health and muscle function
- E.G. Calcium, Phosphorous, Magnesium
2. Trace Elements
- Requires less than 100 mg daily
- Essential for enzyme functions, hormone production and oxygen transport
- E.G. Iron, Zinc, Copper
67
Micronutrient Issues
- Iron and iodine deficiency is common
- Other deficiencies are rare
- Too much sodium!!
68
Lack of Iron
- Results in a lack of circulating oxygen in the blood
- Women: Due to menstrual blood loss and
- Children: During rapid growth or those with high milk intake are most high at risk
69
Sources of iron
- Red meat
- Eggs
- Dried beans
70
Causes of Lack of Iodine
- Swelling of the thyroid gland
- Fertility Issues
- Intellectual disabilities and developmental issues
71
Government Fortification Measures (Since 2009)
- Iodised salt required in bread making
- Average consumption of 3 slices of bread per day
- Pregnant and breastfeeding women are advised to take an iodine supplement of 150 micrograms per day
72
Sources of Iodine
- Primary Sources: Seafood, iodised salt, eggs
- Secondary Sources: Meat, cereals
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