Exercise Nutrition Midterm I

What is Physical Activity?

any bodily movement produced by skeletal muscles that results in energy expenditure

- Totalitly

(Requirement for ATP)

How much Physical Activity do we need?

•150 minutes of Moderate-to-vigorous physical activity (MVPA)

•2 days a week should include muscle-strengthening/ resistance exercises

What are the 24hr movement guidelines for 5 to 17?

- Sweat (moderate to vigorous physical activity)

- Step (light physical activity)

- Sleep (9 - 11 hours)

- Sit (no more than 2 hours per day of recreational screen time)

What are the 24hr movement guidelines for 18 - 64 years old?

•150 minutes of Moderate-to-vigorous physical activity (MVPA)

•2 days a week should include muscle-strengthening/ resistance exercises

• Several hours of light physical activities + standing

• 7 to 9 hours of sleep

• Less than 8 hours of screen time (no more than 3 hours recreational)

What is Exercise?

Physical activity that is planned, structured and repetitive exercise to enhance one or more components of fitness (strength, endurance, agility, etc)

What is physical fitness and what does it mean?

Ability to carry out tasks with vigour and alertness without undue fatigue and ample energy to enjoy any leisure time activities, as well as to rise to meet unforeseen emergencies

What are the two components of physical fitness?

health-related and skill-related

What are five examples of health-related fitness?

• Cardiovascular endurance

•. Muscular Endurance

• Muscular strentth

• Body compostion

• Flexibility

What are six skill-related fitness examples?

• Agility

• Balance

• Coordination

• Speed

• Power

• Reaction time

How do we achieve physical fitness?

Exercise is key with the help of proper nutrition

- OVERLOAD

What does FITT stand for?

• Frequency ( how many times a wk)

• Intensity (% of vo2Max)

• Time (mins of overload)

• Type (Resistance, strength, etc)

What is the intensity of moderate PA?

• Any activity that causes you to sweat a little and to breathe harder

• RPE : 5 to 6

• % VO2Max 50 - 70%

What is the intensity of Vigorous PA?

• Any activity that causes you to sweat a lot and be "out of breath"

• RPE : 7 or 8

• % VO2Max: 85%

What is a VO2 Max test?

• Ventilation increases in a linear manner from 50-75% VO2max

• Then rises exponentially - ventilation threshold (also, point of lactate threshold)

• At this point, your ability to voluntary talk is overridden by your muscles need for oxygen (and removal of CO2)

• ~85% VO2max

What are some health and physiological benefits of PA? (8)

• Mobility

• Self-confidence

• Sleep

• Fitness

• Mental Health

• Social component

• Aging/ longevity

• Energetic

What are the effects of being active on oxygen consumption?

Being active increases oxygen consumption

- Resting: 250 ml/min

- Untrained male: 3600 ml/min

- Trained male: 4000 ml/min

What are the two goals of respiration?

- To provide oxygen to tissues

- To remove CO2 from tissues

What are the 4 major events of respiration?

- Pulmonary ventilation or the exchange of O2 and CO2

between the atmosphere and the lungs

- Diffusion of O2 and CO2 between lungs and blood

- Transport of O2 and CO2 in the blood to tissues

- Regulation of ventilation

What is the end result of the CV after exercise?

to deliver O2 and other nutrients (e.g., glucose, amino acids) to the muscle

- Muscle blood flow increases drastically during exercise

- Resting: 3.6 ml/100 g muscle/min

- Max exercise: 90 ml/100 g muscle/min

Other than the muscles themselves, why is there an increase in the CV system function?

This increase is caused not only by factors in the

muscles themselves, but to an increase in mean arterial

pressure

What is arterial pressure?

This increases the force by which blood is pushed through the vessels and distends the vessels to decrease resistance

What do we see during exercise on the CV system?

- ↑ muscle work output = O2 consumption↑

- ↑ O2 consumption = dilation of vessels

- ↑ venous return = cardiac outpu

What are the adaptations of the CV system with training?

- Potential increases in heart muscle mass

- Resting cardiac output remains similar to a normal person,

however..

- ↑ stoke volume at a heart rate↓

- More blood pumped out of the heart per beat

-Resting heart rate is lower

- Bottom line: heart works less

What are the metabolic health benefits of exercise?

- Improved insulin sensitivity

- Improved blood pressure

- Imporoved blood lipids

How does exercise improve insulin sensitivity?

- Exercise increases sensitivity of glucose uptake to insulin in human muscle

- This reduction in insulin concentration elicits half the maximum glucose uptake response

- This means that there is a leftward shift, where there is less insluin needed to clear glucose

Due to:

Increases in insulin signalling intermediates

Increases in GLUT 4 protein

May require an intensity of 70% VO2max or more

What are GLUT4 proteins?

- There is an increase in this protein with exercise

- Their effects are very transient, so exercise must be done repeatedly and consistently

- This protein is stimulated by insulin and exercise

For the improvement in glucose, when is the best time to exercise?

To have the best impact on type 2 diabetes, you need to capitalize on exercise post-meal as the GLUT 4 pathway is targeted, and this will lower blood glucose

How does exercise improve blood pressure?

- Occurs acutely and at lower intensities (40% VO2max)

- Systolic is the resistance, which is more important, as we want a response with dilation

How does exercise improve blood lipids?

There isnt alot that exericse can do for the lipids as diet is more important

- Increases in HDL = the garabage men proteins that clear watse

- Decreases in TG

- Decreases in LDL but only after prolonged exercis

What is the formula for total energy expenditure?

BMR/RMR + DIT + AEE

What is resting metabolic rate (RMR)?

- Makes up about 60-75% of TEE

- The amount of energy required at rest to maintain body temperature and involuntary muscle contractions (e.g., ventilation)

- BMR + arousal/wakening

- Affected by age, gender, body composition, body siz

What is diet-induced thermogenesis?

Makes up about 10% of TEE

What is activity energy expenditure?

Makes up 20-30% of TEE

What is excessive post-exercise oxygen consumption?

- After exercise, you see different things in the body occur, like muscle repair, lactate rebalancing, ATP and creatine rebalance, temperature regulation (sweating more after activty) and CV system (increase heart rate)

What does intensity have to do with the effects of EPOC?

This benefit will not happen unless you exercise at 60 - 70% of VO2max

- The higher the intensity means longer EPOC

What are the contributions to EPOC Rapid, short phase (lasts 1 hr)?

- Replenishment of oxygen in blood and muscles

- ATP/P-creatine synthesis

- Lactate removal

- Body temperature regulation

- Ventilation and respiration regulation

What contributes to EPOC in the prolonged phase?

- Re-esterification of FA

- Protein resynthesis

what are the results of RMR vs. EPOC?

RT: The increase in RMR is attributed to an increase in FFM

RT + Aerobic: Decrease in RMR (adaptive thermogenesis, where the body is more resistant to changes)

What is said about PA and weight loss?

- Weight loss is a challenge to maintain

- The main goal of PA is not weight loss it is more about body recomposition

- We may see a little bit of extra weight with aerobic training (tends to be more sustained, and you burn more calories

- A combo of diet and exercise has the greatest weight loss and fat loss

- Aerobic > resistance

Why do we not go under 1200 calories?

= you do not want to put a person in a malnourished state

= you need to make sure they are getting enough energy to do the activities they need to do throughout the day

What are the main messages from the Fitness vs. Fatness article?

The main message is that cardiorespiratory fitness (CRF) is a stronger predictor of health and mortality risk than BMI or body fat alone. The article argues that improving fitness can reduce the risk of cardiovascular disease and all-cause mortality even if a person does not lose much weight. gaesser article fitness vs. fat…

A second major message is that weight loss is difficult to maintain long term, and repeated weight loss and regain may have negative health effects. Because of this, the authors argue that health goals should focus more on physical activity, fitness, and healthy behaviours rather than just the number on the scale.

Why target fitness over fatness? Are there any concerns to this?

Fitness may be a better target because people with moderate-to-high fitness have lower mortality risk regardless of BMI. In the studies discussed, unfit people had much higher mortality risk, while fit people with overweight or obesity often had risks similar to normal-weight fit people. gaesser article fitness vs. fat…

Improving fitness also appears to reduce risk even when body weight does not change much, and maintaining fitness may be more achievable than maintaining major weight loss. gaesser article fitness vs. fat…

The concern is that this does not mean body fat never matters. Very high or very low body weight can still be associated with health risks, and the article also acknowledges that diet quality, sedentary behaviour, and other healthy behaviours still matter.

Why is being fit so beneficial?

Being fit is beneficial because exercise affects many systems in the body at the same time.

It can improve:

• glucose metabolism and insulin sensitivity

• blood pressure

• blood lipids

• inflammation

• blood vessel function

• aerobic capacity

The article describes exercise almost like a “polypill” because it produces many health benefits throughout the body rather than affecting just one thing. gaesser article fitness vs. fat…

Exercise can also reduce visceral and liver fat, even when total body weight does not change very much.

Is fitness achievable for everyone?

The article suggests that most people can improve their fitness from their current level, and they do not need to become elite athletes to get health benefits.

In many studies, being considered “fit” simply meant not being in the lowest fitness group, so the fitness standard was not extremely high. gaesser article fitness vs. fat…

The article also says that even moving from inactive to somewhat active can reduce mortality risk, even if the activity is not enough to dramatically improve CRF. gaesser article fitness vs. fat…

However, not everyone will reach the same absolute fitness level, because people differ in age, genetics, health status, starting fitness, and physical limitations.

What is an athlete?

- Describes a person that participates in sport

- Represents a broad range of skill and level of training (Elite (professionals, Olympians), Collegiate and Recreational)

- Endurance vs. strength athletes

What are the two ways that athletic performance is improved?

Athletic performance is improved with training and skill

development

What is skill development?

Skill development:

- Enhanced by:

- Practice and repetition

- Coaching

What is training?

- A process of preparing for sport or athletic performance

- A gradual adaption that is determined by the type of training ( Strength (RM) and Endurance (VO2)0

- Achieving optimal fitness level

What are the 4 goals of training?

- Improving performance

- Improving specific components of fitness

- Avoiding injury and over-training

- Achieving top performance for event (peaking

What are training goals dependent on?

Depends not only on the types of activity but on where an athlete is in the training cycle

- Prior to season

- Pre-season

- Performance season

- Off-season

What are the training goals prior to the season?

- Training volume typically is increased

- Goal: Improvements and/or maintenance of base

- E.g., improved strength, maintenance of aerobic capacit

What are the traning goal pre - season?

- Training volume decreased but still maintain base

- Skill development

What are the training goals for the performance season?

Training volume is decreased to make way for performance and competition

What are the training goals of the off-season?

No formal training, but activity for exercise and recreatio

What are the 6 principles of training?

- Progressive overload

- Individuality

- Specificity

- Hard/ easy

- periodization

- Disuse

What is progressive overload?

- Adaptation occurs with stress

- The magnitude of the stress or stimulus must be sufficie

What is individuality?

Each athlete may respond a bit differently to the same stimulus

What is specificity?

The type of stress or stimulus leads to different adaptations

- Energy system: Aerobic vs anaerobic

- Recruitment of muscle fibres

- Velocity and type of contraction

What is hard/easy?

Rest and recovery are needed to fully allow for optimal adaptation

- Hard stimulus is typically followed by easier/easy stimulus

What is periodization?

Different goals of training at different times

- Macrocycle: Onset of training until competition (months)

- Mesocycle: Within a macrocycle (weeks)

- Microcycle: Within a mesocycle (day/days)

What is disuse?

- Use it or lose it

- Occurs when stress if absent or insufficient

- Injury, off-season

What is periodization training?

Longer-term approach to improve performance by varying

the training program throughout the yea

What is periodization nutrition?

- Changing the nutritional intake to meet the demands of

the training program

What are the 4 steps of the fuelling guide?

1. Day to Day Nutrition 

• Macronutrients (carbs, proteins and fats) 

• Micronutrients (vitamins and minerals) 

2. Nutrition Around Training 

• Nutrition before, during and after training and/or competitions 

3. Hydration 

• Before, during and after training and/or competitions 

4. Supplements 

• If appropriate and only once nutrition has been optimized

What is the Periodization of Nutrition and Training (Athlete’s Plate)?

• Easy training

  • Similar to Canada’s food guide 

  • Meant for off-season or easier days 

• Moderate training 

  • Great for baseline 

• Hard training 

  • High volume and intensity 

  • Leading up to a competition requiring extra fuel 

* As intensity goes up, the demand for carbohydrates goes up 

What is the few of carbohydrates in the media?

* Many people see carbs as a bad thing (demonized) in the media, but it is important to try and link performance gains to get beyond the behaviour-based aspect

What does a vegetarians plate look like?

• For vegetarians/ vegans, there is an increased portion of protein ~10% to ensure adequate amounts of amino acids

What is train low?

• Reducing glycogen stores in an attempt to improve the ability to oxidize fat as a fuel source 

• Important for an endurance athlete (trying to spare glycogen- finding a way to use fat more efficiently) 

• Major theme is carbohydrate manipulation 

  • Fatigue, disordered eating risks, REDs

*rarely ever use training low because a lot are struggling with meeting daily caloric needs

What is training high?

• Training with high muscle and liver glycogen

• Training with high carbohydrate diet

What is training the gut?

• Especially important with training endurance athletes 

• Help build up their tolerance to carbohydrates (maybe if they're not used to it)

  • If they are not used to consuming that amount→ experience a gastric issue, so we want to gradually increase carbohydrate so they can tolerate larger amounts

What is training dehydrated?

• Used very cautiously 

• Dehydration can be very dangerous, especially with climate (hot and humidity)

What is improving training adaptions with supplements?

• Concerns with supplement use- we don't want reliance on supplements 

• Focus on foods first, then supplements if safer alternative 

• Third-party tested

What are the two general adaptations to types of exercise?

- Endurance and resistance

What is endurance exercise?

- Cardiovascular (CV) fitness

- Mitochondrial biogenesis

- Improvements: VO2max, lactate/ventilatory threshold, oxygen uptake kinetics, exercise economy

- End goal: exercise for longer at same intensity or maintain a higher intensity for the same duration

- Greater fuel diversity (CHO, fats, amino acids

What is resistance training?

- Muscle hypertrophy and strength

- Improvements : Anaerobic capacity, muscular fitness, glycolytic metabolism

- Increased protein synthesis = increase in muscle mass

- Solely requires CHO as a fuel

What are local adaptations to endurance/ HITT training?

- Improved oxygen transport and energy generation from oxygen pathways

- Mitochondrial biogenesis

- Capillary density

- Goal: delay the onset of fatigue during activity

- These adaptations are similar with slow-long distance training and HITT/SIT

What is volume vs. intensity for endurance training?

Volume = total amount of work being performed (increase) michondiral content)

Intensity = hardness of the workout (increase mitochondiral respiration)

What are the 4 reasons of why HIIT is so effective?

- It recruits both slow-twitch and fast-twitch muscle fibres - which leads to an enhanced rate of fuel (ATP) use (similar to that observed with lower intensity exercises)

- Repeated sprints leads to a shift from anaerobic to aerobic metabolism and also causes repeated bouts of stress - leading to more adaptations

- It triggers the same signalling molecules that are responsible for endurance exercise-induced muscle remodelling (e.g., mitochondrial biogenesis)

- While the energy expended during the activity is less than say a longer moderate intensity exercise - EPOC likely makes up some of the difference

What is an important aspect of resistance training?

- multiple resistance training activities

- there is no method that is superior to the other as long as you enjoy it and can be consistent with it (advantageous)

What are the Updated Guidelines on Resistance Training

(Highlights)?

- Many forms of RT can improve strength, power and hypertrophy

- Healthy adults: perform RT at least 2x/week engaging all muscle types

- Individualization is more important than a specific RT program

- Can lead to greater adherence, consistency, enjoyment, etc.

What are resistance training adaptations?

Increase in muscle strength and power as a result of

neuromuscular adaptations and increases in muscle size

(hypertrophy)

What is Muscle Hypertrophy?

- Muscle protein synthesis > dietary protein intake + resistance traning

- Post-exercise and with feeding, muscle is in a positive state of protein balance

- Despite this, increases in muscle CSA is not detectable until 6- 7 weeks of training

What is concurrent training?

- Similar increases in VO2max

- Impaired strength adaptations vs. strength training alone

- Normal: 4 days; 70% VO2max

- Deficits due to negative energy balance

What is sports nutrition?

- A blend of exercise physiology and nutrition

- An integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery

- It has an "art" component

- Besides its basic impact, its greatest performance impact may be allowing an athlete to train effectively and consistently

- Training effort

- Optimal and quick recovery

What are short-term nutrition goals?

- Consumption of foods and beverages to support training and competition

- Minimize dehydration

- Employ performance-enhancing strategies

- Support recovery and injury

What are long-term nutrition goals? (5)

- Adequate energy intake to meet energy demands of training and performance

- Adequate replenishment of fuel stores

- Adequate intake for growth and repair

- Adequate hydration

- Adequate nutrition for just for performance but overall health and well-being

What is General Nutrition vs. Sport/Exercise Nutrition?

- Sports nutrition is a "tweaking" of basic nutrition

- It is determined by goals and sport

Examples:

- Sprinters vs. runners

- Throwers vs. jumpers

- Within sport positions

What was the objective of the BC periodization in an Olympic athlete case study?

examine how an elite runner used body-composition periodization over 9 years to reach a competition body composition while still supporting health, training adaptation, and performance. The key idea was that she did not try to maintain peak leanness year-round.

What did you find interesting about the case study for the Olympic athlete?

A strong answer is that she did not stay at peak leanness all year. She was intentionally a little heavier outside competition, then gradually leaned down closer to competition, and still improved performance over time while having only two major injuries.

What were some of the strengths/weaknesses of the Olympic athlete case study?

Strengths: 9-year follow-up, real elite athlete, lots of repeated measures, tracked performance and health over time.
Weaknesses: only one athlete, so results are hard to generalize; it was a case study, not a controlled experiment; some body-composition measures relied on skinfolds/equations.

What nutritional strategies were used to manipulate body composition in the case study?

• a gradual ~300 kcal/day deficit

• increased protein to about 2–2.5 g/kg/day,

• reduced energy-dense foods like sweets/fats, and adjusted snacks/carbohydrate portions on easier training days.

• The goal was gradual fat loss while preserving lean mass.

Why is periodizing body composition important found in the case study?

Because maintaining very low body fat year-round can be unsustainable and may increase risk of low energy availability, RED-S, poor recovery, illness, and injury. Periodization lets the athlete prioritize energy availability in general training, then reach peak body composition closer to competition.

What other factors can influence body composition in the case study? (8)

• Genetics

• hormones

• training volume

• sleep

• mood/stress

• illness/injury

• menstrual function

• energy availability

What is the importance of energy?

The ability to perform work

- We transform food energy into different chemical forms of energy

- Used immediately or stored as "potential" energy for later use

- ATP (a high energy phosphate)

What task does energy help do in relation to performance? (4)

- Storage of fuels

- Maintenance of ion channels

- Force production by muscles

- Circulation of blood (oxygen, nutrients, other)

What are the types of carbohydrates?

- Mono-, di, and polysaccharides

- Simple vs complex CHO

What are the roles of CHO in sports nutrition?

- to provide energy to working muscles and tissues

- Amount and timing of ingestion is dependent on the sport and type of training

Fact or myth: All sugars are created equal?

Yes, all sugars are created equal = as the body just sees the molecule, not where it comes from

Fact or myth: Sugar intake should be minimized in all athlete

No as sometimes you need quick sugar during events

What are proteins?

- Large, complex molecules found in cells that are made up of amino acids

- Leucine