HTHSCI 3BB3 - F2023 - 12B - Exercise is Medicine

T orr F: 80% of CanadiansAre Not Meeting Physical Activity Recommendations

true

Activity for at least 150 minutes/week reduces risk of:

Obesity

Heart disease (increase in blood flow, SV, vascular remodelling, angiogenesis to move around blockages)

Stroke

High blood pressure

Type 2 diabetes ( increases insulin sensitivity, lowers BG, moer activity of GLUT4,

Osteoporosis

Certain types of cancer (COLON, breast, endometrial,kidney, liver)

How does sarcopenia (muscle loss due to aging) decrease glucose sensitivity?

a) Decreased muscle mass means less glucose taken in

b) Increased adipose tissue means more glucose is absorbed in the liver

c) Decreased mobility means more glucose consumption

d) Decreased appetite and glucose consumption due to weakening stomach muscles

Decreased muscle mass means less glucose taken in

What is the source of ATP in anaerobic metabolism?

a) Glucose

b) Glucose and amino acids

c) Glucose and fatty acids

d) Glucose and oxygen

Glucose

Anaerobic Metabolism

Fuel = Glucose

Fast

Less Efficient = Less ATP produced

Red Blood Cells (RBCs) can only utilize anaerobic metabolism

Aerobic Metabolism

Fuel = Glucose/Fatty Acids --> Acetyl-CoA

Slow

More Efficient = More ATP Produced

Almost all body cells use aerobic metabolism

Energy demands will dictate the method of ATP generation:

Length of activity

Intensity of activity

Level of training (Aerobic Capacity)

What is an example of Aerobic Capacity?

How fast you can get oxygen to your cells

How fast can your mitochondria can produce energy

ATP Already Present in the Cell is used up how quickly during cellular respiration?

First 10 Seconds

Creatine-Phosphate is used as the energy source during which point of cellular respiration?

10-30 seconds

Anaerobic Metabolism is used as the energy source during which poin of cellular respiration?

30-120 Seconds

Aerobic Metabolism is used as the energy source during which poin of cellular respiration?

2 min or more

Glycogen (Liver and Muscle) stores how much energy?

~1,400 kcal

Glucose or Free fatty acids (Body fluids i.e. Blood) stores how much energy?

~100 kcal

Triglycerides (Adipose Tissue) store how much energy?

115,000 kcal

Functional Protein (Muscle) stores how much energy?

25,000 kcal

Carb loading

Decreasing exercise and increasing carbohydrate intake prior to exercise to maximize glycogen stores

Complex carbohydrates

Carb Fueling

Glycogen stores last ~ 1 hour during exercise

For activities exceeding 1 hour, fueling during exercise is recommended to add carbohydrates to blood

Simple Sugars, pure glucose

which of the macronutrients are used to fuel during rest?

mostly fatty acids

which of the macronutrients are used to fuel during moderate exercise?

some fatty acids, some glucose

which of the macronutrients are used to fuel during intense exercise?

glucose

Physiological Changes caused by Exercise

- Heart gets larger and pumps more blood = more O2 delivered

- Increase in blood volume and number of red blood cells = more O2 delivered

- Increase in number of capillaries in muscle tissue = deliver O2 more efficiently

- Increased number and size of mitochondr ia in muscle cells = better O2 utilization

Overload Principle

- The body adapts to stress

- Increasing difficulty, continuingly forces the body to keep adapting

What physiological change occurs with regular aerobic exercise?

a) Decreased stroke volume

b) Increased heart rate

c) Reduced number of capillary blood vessels

d) Improved oxygen capacity

Improved oxygen capacity

Lost water =

decreased blood volume and pressure

Lost electrolytes =

lost electrolyte balance = hyponatremia

Only really a concern for prolonged exercise i.e. endurance

What is meant by the overload principle?

a) There is a maximum tolerance level of stress

b) The most weight that can be successfully lifted within a time period

c) The body will adapt to the stress placed on it

d) The maximum amount of oxygen that can be consumed by the tissues

The body will adapt to the stress placed on it

HIIT

- achieving similar health benefits results to longer, lower intensity exercise

- greatest memory performance in older adults when compared with Moderate Continuous Training and the control, stretching