Module 10: Fitness and Sports

What source of energy is used at rest?

Mostly fat

What source of energy is used at the start of activity?

Mostly glucose

What source of energy is used in the continuation of activity?

Fat and glucose

What happens during light/moderate intensity activity?

• Aerobic metabolism

• Both glucose and fatty acids are burned

What happens during high-intensity activity?

• Anaerobic metabolism

• Only glucose is burned

What happens to fat usage when duration of activity increases?

More fat is burned, especially during activity at a low/moderate rate

How does endurance aerobic activity affect glycogen?

It increases the ability of muscles to store glycogen. Increased glycogen storage helps delay fatigue during prolonged activity

What should an athlete eat before an event?

Foods that are easily digestible and high in carbs

What should an athlete consume during an event?

Sports drinks (6-8% carbs per serving) and electrolytes

What should an athlete consume after an event?

Normal diet high in protein and carbs

How much protein should weightlifters consume?

20-30g protein 3-4 times a day

How much fluid is needed before, during, and after activity?

2-4 hours before: 5-10 mL/kg body weight

During: enough to replace fluid loss

4-6 hours after: 2-3 cups per lb body weight lost

Relative Energy Deficiency in Sport (RED-S)

• inbalance of energy intake vs expenditure

• insufficient energy

Female Athlete Triad

• Irregular period

• low bone density (osteoporosis)

• low energy availability (disordered eating)

• imbalanced hormones

How much protein should an athlete consume?

1.2-2 grams per kilogram of body weight

What should athletes consume before an event?

High carbs (like pasta w tomato sauce, granola bars, non-whole grain breads or cereals)

What shouldn’t athletes eat before an event?

• high-fat meats

• cheese

• whole-grain breads/cereals

• high fiber foods like raw vegetables and legumes

What should athletes eat after an event?

• high carb, protein, fluids

• Replenish glycogen stores

• repairing muscle tissue and fluid loss

What is the recommendation for exercise per week?

150 min moderate exercise or 75 min intense exercise