L1-L3 Physical Activity and Nutrition Exercise I and II

Question 1

What is Physical Activity?

Answer 1

any bodily movement produced by skeletal muscles that requires energy expenditure

Question 2

What is Exercise?

Answer 2

purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

Question 3

What is Physical Inactivity?

Answer 3

doing insufficient moderate-vigorous physical activity to meet guidelines (or to maintain health)

Question 4

What is Sedentary behaviour

Answer 4

waking behaviour described by an energy expenditure of <=1.5 metabolic equivalent of tasks (METs) while in a sitting, reclining, or lying posture

Question 5

What is Physical Fitness?

Answer 5

ability to carry out daily tasks with vigor and alertness without undue fatigue, enjoy leisure pursuits, to meet unforeseen energy and resist hypokinetic diseases

Question 6

Intensity Levels of PA: Sedentary

Answer 6

• activities that usually involve sitting or lying and that have little additional movement and a low energy expenditure

Question 7

What is the Australian Physical activity guidelines for adults?

Answer 7

atleast 150 minutes a week of moderate intensity exercise or at least 75 minutes of vigorous intensity per week

Question 8

Intensity Levels of PA: Light

Answer 8

• aerobic activity that does not cause a noticeable change in breathing rate
• able to sustain for at least 60 minutes

Question 9

Intensity Levels of PA: Moderate

Answer 9

• aerobic activity that is able to be conducted whilst maintaining a conversation uninterrupted
• intensity that may last between 30 - 60 minutes

Question 10

Intensity Levels of PA: High

Answer 10

• intensity that generally cannot be sustained for longer than 10 minutes

Question 11

Intensity Levels of PA: Vigorous

Answer 11

• aerobic activity in which a conversation generally cannot be maintained uninterrupted
• intensity that may last to about 30 minutes

Question 12

Slow walking burns_______ more energy than sitting

Answer 12

2.8 times

Question 13

METs (metabolic equivalents)

Answer 13

Commonly used to express the intensity of physical activities. A MET is the ratio of a person’s working metabolic rate relative to the resting metabolic rate. Your MET level would be 1 if you were generally sedentary (e.g. lying down, reading or sitting and talking). Participation in an activity of moderate intensity would result in a MET level of 3-6.

1 MET = resting energy expenditure

Question 14

Give me some examples of Macronutrients

Answer 14

• CHO
• Protein
• Fats

Question 15

Give me some examples of Micronutrients

Answer 15

• Vitamins
• Minerals

Question 16

What is the recommended guidelines for Vegetable and fruit intake

Answer 16

5 vegetables and 2 fruits a day

Question 17

What are the Macronutrient proportions of an Inactive person

Answer 17

CHO - 45%
Protein - 25%
Fat - 30%

Question 18

What are the Macronutrient proportions of an Healthy (Active) person?

Answer 18

CHO - 65%
Protein - 15%
Fat - 20%

Question 19

What are the Macronutrient proportions of an Elite Endurance

Answer 19

CHO - 70%
Protein - 15%
Fat - 15%

Question 20

Examples of monosaccharides

Answer 20

glucose, fructose, galactose

Question 21

examples of disaccharides

Answer 21

lactose, maltose. sucrose, trehalose

Question 22

examples of polysaccharides

Answer 22

starch, fibre (non-starch structure), glycogen

Question 23

What are the roles of carbohydrates?

Answer 23

• Primary energy source for the CNS (Brain food) and for Higher intensity Physical activity
• A metabolic primer for fat
• Adequate CHO spares protein use
• Glycogen stores are needed for most exercise training and long duration exercise performance

Question 24

What is the Carbohydrate quantities of a person with a Situation: Low intensity or skill based activities?

Answer 24

LOW
CHO targets: 3-5 g/kg BW/d

Note; Strength athletes may consume less carbs (4-7) relative to endurance
However strategic timing may be more important for optimising carb availability at critical times.

Question 25

What is the Carbohydrate quantities of a person with a Situation: Moderate exercise program 1h per day?

Answer 25

Moderate CHO targets: 5-7 g/kg BW/d Note; Strength athletes may consume less carbs (4-7) relative to endurance However strategic timing may be more important for optimising carb availability at critical times.

Question 26

What is the Carbohydrate quantities of a person with a Situation: Endurance program 1-3h/d mod-high intensity?

Answer 26

High CHO targets: 6-10 g/kg BW/d Note; Strength athletes may consume less carbs (4-7) relative to endurance However strategic timing may be more important for optimising carb availability at critical times.

Question 27

What is the Carbohydrate quantities of a person with a Situation: extreme commitment >4-5 h/d mod-high intensity?

Answer 27

Very high CHO targets: 8-12 g/kg BW/d Note; Strength athletes may consume less carbs (4-7) relative to endurance However strategic timing may be more important for optimising carb availability at critical times.

Question 28

What is glycemic index?

Answer 28

- index of effect of CHO ingestion in insulin secretion - High Gi foods: - increases insulin secretion - increase glucose uptake and use - increase lactate production - inhibit lipolysis (break down of fat) - Increase rate of oxygen depletion

Question 29

Protein sourced in plants often lack how many amino acids?

Answer 29

1 - also need a greater variety of food to get protein needs from plants

Question 29

What are the roles of amino acids?

Answer 29

- major structural component of tissues - major regulatory chemicals - Provide creatine for creatine phosphate (Important for energy production)

Question 29

What does complete protein sources contain?

Answer 29

It contains all essential amino acids - Easier to obtain from animal sources

Question 30

Protein Quantities in Healthy adults

Answer 30

0.8-1.0 g/kg BW/d

Question 31

Protein quantities in Athletes

Answer 31

1.2-1.4 g/kg BW/d

Question 32

Protein quantities in Strength Athletes

Answer 32

1.6-1.8 g/kg BW/d

Question 33

Note on protein quantities (Tap flashcard)

Answer 33

- Protein intake is rarely low in athletes - Females need 15% less - athletes on low kJ or low CHO diets require more protein - during periods of energy restriction or injury, elevated proteins helps main lean mass

Question 34

How much protein should you ingest in the early recovery phase (post ex 0-2hr)

Answer 34

- ).21-0.3 g/kg (Typically 15-25g) - ingesting this amount of protein optimises muscle protein synthesis and increases strength and muscle mass New recommendations suggest that muscle adaptation can be maximised by ingesting protein as 0.3 g/kg after exercise and every 3-5 hr over multiple meals - having a balanced protein ingestion results in better protein synthesis - having protein (casein) ingested immediately before sleep effectively stimulates muscle protein synthesis improving overnight recovery

Question 35

What are the roles of fats?

Answer 35

- fats serve as the main energy reserve - primary energy source during light-moderate intensity activity - Component of cell membranes - components of hormones and other cell regulations - provides satiation (depresses hunger) - Major vitamin carriers

Question 35

What is the superior protein type?

Answer 35

Milk/dairy proteins due to: - leucine content (key AA for protein synthesis) - digestion and absorption kinetics of BCAAs in fluid based dairy foods - Dairy protein contains 20% whey and 80% casein

Question 36

What are the problems with low fat diets?

Answer 36

- typically involves diets low in meet and dairy products - May get low intakes or deficiencies in: - Fe, Mg, Ca, Zn - Folate (folic acid) - Vitamin E

Question 36

What are the % of energy that we store as fat in M and F?

Answer 36

15% of BW in Males and 25% of BW in Females - this is enough to run for 120h or 1200km - Vast majority are stored as adipose tissue but there are small quantities in muscle (TGs) and Plasma (TGs and FFAs)

Question 37

What are vitamins that are fat soluble?

Answer 37

- A, D, E, K they need dietary fat for absorption These vitamins are stored well in our body but are toxic in excess amounts)

Question 38

What are vitamins that are water soluble?

Answer 38

8 x B vitamins and C - contain metal ions and form co-enzymes for many reactions - Need regular intake and is not stored well; excess is secreted

Question 43

What do antioxidants do?

Answer 43

- protects cell membrane - exercise contributes to oxidative stress and antioxidants protect it from that Note: Trained Athletes have a more developed antioxidant system (they may not benefit from supplementation) Important to note too that antioxidant maynegatively influence training adaptations as current literature does not support antioxidant supplementation to prevent exercised induced oxidative stress. Instead adequate diet rich in antioxidant foods is recommended

Question 44

Do athletes need protein supplements?

Answer 44

Important to rely on food first but it can be beneficial for: - post exercise recovery following key training sessions and events - achievement of increase lean mass during growth or response to resistance training - Portable nutrition for busy schedule and travel

Question 45

Do athletes need amino acid supplements?

Answer 45

Athletes are rarely amino acid deficient When they take AA either excess is used or stored as fat - It may provide necessary energy sources for endurance athletes (Especially branched chain AAs) but FOOD is STILL BETTER Protocol: For maximal benefits for muscle protein synthesis and recovery via leucine, a dose of BCAA that provides 2-3g leucine is suggested

Question 46

Do athletes need creatine supplements?

Answer 46

- it has positive effects on the acute performance of single and repeated bouts of high intensity exercise (<150s duration)