Chap 10

V. Chan, MS, RD

Physical Activity & Nutrition

Nutrition provides energy for physical activity Physical activity regulate nutrients, increase daily calorie needs, improves body composition Ideally combine physical activity with healthy nutrition

Fitness vs. Physical Activity

Physical activity: any muscle movement that increases energy expenditure Leisure time physical activity: any activity unrelated to a persons occupation
(Ex): hiking, walking, biking Includes exercise: purposeful, planned physical activity

Fitness vs. Physical Activity

Physical fitness: enables the body to perform physical activity
Ability to meet routine physical demands with enough reserve energy to rise to a physical challenge
Strong & meet daily physical challenges without strain Endurance lasting Prepared for mental & emotional challenges

Physical fitness includes

Cardiorespiratory fitness: aerobic Musculoskeletal fitness
Strength: weight training with heavier weights with fewer repetitions
Works against resistance

Endurance: weight training with lighter weights with more repetitions

Ability of muscles to contract repeatedly without becoming exhausted

Flexibility: stretching exercises; yoga

Benefits of Fitness
Live longer than those who are physical inactive
Sedentary people more likely to get sick more often

Regular physical activity

Reduces the risk of heart disease, stroke, and high blood pressure Reduces the risk for obesity Reduces the risk for type 2 diabetes Reduces the risk for osteoporosis May reduce the risk of colon & breast cancers (and others) Reduce incidence & severity of anxiety & depression

Essentials of Fitness
Terms
Reaction time: interval between stimulation & response Hypertrophy: increase in size in response to use Atrophy: decrease in size because of disuse Aerobic: requiring O2

How do Muscles Gain in Size & Strength?

By working specific muscle cells to gain hypertrophy Lack of working on certain muscle cells will result in atrophy
Ex: cyclist often have well developed legs but less relative size arms or chest

Muscles need rest

1-2 days needed to replenish and repair
Longer rest periods for greater work

Beware of overuse

How do Muscles Gain in Size & Strength?

Highly trained weight lifters can store more glycogen
Build strong muscles Leads to increasing ability to perform

Hormones & muscle growth

Growth hormones: hormone produced by the pituitary gland, needed for growth Testosterone: hormone associated with sex drive and muscle strength

Benefits of Resistance Training

Builds lean body mass Develops/ maintains muscle
Essential as we age

Prevent & manage chronic diseases Enhance psychological well being Improves posture & reduce back injury due to strengthening back & abdomen muscles

Benefits of Cardiorespiratory Training

Enhances capacity of the heart, lungs & blood to deliver O2 to & remove waste from the bodys cells Enhances efficiency
VO2 max: maximum rate of O2 consumed by an individual
Improves with regular aerobic exercise

Decrease heart disease risk Effective training activities

Elevate heart rate Sustained for longer than 20 minutes Use most of the large-muscle groups

Pulse
Average adult resting rate: 70 bpm Active adults resting rate: 50 bpm or lower

Active Bodys Use of Fuel

Excessive Postexcercise Oxygen Consumption (EPOC): measure of increased metabolism (energy expenditure) that continues for minutes to hours after intense resistance exercise
Athletes

Duration & intensity of exercise can affect glucose use

1st 10 min of activity, muscles rely almost entirely on glycogen Within 1st 20 min of moderate activity, a person uses up to 1/5 available glycogen Exercising moderately for longer than 20 minutes uses less glucose and more fat for fuel Performance suffers as glycogen is used up Hitting the wall
Glycogen stores depleted and causes nervous system functions to come to a halt

Active Bodys Use of Fuel

Adenosine triphosphate (ATP)the energy carrying molecule in the body
Found in all living cells

ATP must be generated continuously since muscles store only enough ATP for 13 seconds of activity

Active Bodys Use of Fuel

After depleting ATP stores, muscles turn to other energy sources
Creatine phosphate (CP) stores energy that can be used to generate ATP
Creatine phosphate can be broken down to support the regeneration of ATP for enough energy for 3 to 15 seconds of maximal physical effort

After creatine phosphate stores are depleted, carbohydrates are utilized as a source of energy for the generation of ATP Glucose is the primary carbohydrate used to generate ATP

Active Bodys Use of Fuel

Metabolism of glucose
Anaerobic (without oxygen) breakdown of glucose yields 2 ATP molecules
Lactic acid is produced
Burning sensation Muscles release lactic acid into the blood & goes back to the liver to be converted back into glucose

Aerobic (with oxygen) breakdown of glucose yields 3638 molecules of ATP

CO2 and H2O are produced

Active Bodys Use of Fuel

Triglycerides can be metabolized to generate ATP.
Low intensity exercise Exercise of long duration Very abundant energy source, even in lean people Provides more than two times the energy per gram as carbohydrate Fat can be broken down for energy only by aerobic metabolism

Active Bodys Use of Fuel

Carbohydrates and fats can both be used as energy sources for the production of ATP.
Carbohydrates are mostly used for high intensity activity Fats are used for low intensity exercise

Proteins (amino acids) are not a major fuel source for exercise.
36% of energy needs during exercise Branched- chain amino acids (BCAA): includes leucine, isoleucine & valine; theorized to enhance muscle building & diminish muscle break down
Supplements not necessary

Active Bodys Use of Fuel

Carbohydrate loading
Training muscles to store as much glycogen as possible Benefits endurance athletes, exercising at high intensity levels for more than 90 min & cannot meet CHO needs during competition Not meant for those living with diabetes

Side effects
Lead to weight gain (water weight)
Possibly hinder performance Digestive issues/ bloating/ loose stools
Due to fiber increase

Fluctuations in blood sugar

Active Bodys Use of Fuel

Maintaining glucose concentrations
Postpone fatigue Beneficial for 30- 60 g CHO consumed each hour during high intensity physical activity Sport drinks can help with performance (advantage over H2O)
Best for strenuous endurance activity lasting longer than 45 min Should contain at least 7-8% CHO
Less than 6% is not suitable, more than 8% may cause cramps Juice contains over 8% Sodium & electrolytes provided Sodium helps to also increase thirst

Consume CHO rich foods within a few hours of exercise Allow at least one day for recovery

Vitamin & Minerals

Nutrient supplements DO NOT help performance Deficiencies hinder performance Nutrients of Concern: vitamin E
Vitamin E: Athletes take large doses of vitamin E supplements in hopes to counter extra created free radicals in the body Does not help with performance and interfere with absorption of other fat soluble antioxidants

Vitamin & Minerals

Nutrients of Concern: Iron
Iron: important for delivering O2 to muscles
Low iron levels causes fatigue easily Aerobic activity is compromised Vegetarian athletes may lack iron Sports Anemia: low blood hemoglobin due to strenuous training causing destruction of older, more fragile red blood cells. Less red blood cells in blood
Temporary, adaptive response to endurance training Goes away on its own and doesnt require iron supplements

Water Losses During Physical Activity

Bodys need for water is the greatest of any other nutrient Maintaining water balance is critical for physically active people
Drink fluids before, during, and after exercise Consume enough water to maintain body weight Training in hot environments requires careful attention to water intake

During exercise, water loss primarily through sweat, secondary exhale

Endurance athletes can lose 1.5 qt or more per hour

Water Losses During Physical Activity

Dehydration
1st symptom: fatigue Water loss > 2% body weight can reduce muscular work Important to hydrate prior, during & after exercise

Sweat & temperature regulation

Adequate water in the blood stream is crucial to provide sweat, accommodate blood flow to skin and supple muscles with blood

Hypothermia
Low body temperature Early symptoms include shivers, apathy & social withdrawal Progresses to disorientation or slurred speech, shivers stop

Water Losses During Physical Activity

Exercise Injuries/ Risks
Heat syncope
Dizziness when people stand too long, blood pools in the lower extremities

Heat cramps
Muscle spasms after long strenuous exercise Associated with lack of fluid or electrolytes or heavy sweating

Heat exhaustion and heat stroke

Excessive sweating, humid weather, weakness, nausea, headache then progresses to hot, dry skin, rapid heart rate, body temp >104F, coma, and death

Fluid & Electrolyte Needs During Physical Activity

Thirst detected only after fluid stores are depleted
late

Replace hourly sweat rate

Amount of weight lost + fluid consumed during exercise/ hr

Water vs. Sports Beverages Wary of salt tablets

Sodium Depletion & Water Intoxication

Hyponatremia: low sodium concentration in the blood
Can lose up to 2 qt/ hour Can occur with exercise/ events lasting over 4 hours Symptoms: severe headaches, vomiting, confusion, seizures, bloating Can occur due to excessive sweating or excessive intake of water (dilute sodium) Important for athletes not to restrict sodium intake days prior to an event Sport gels

Beverage Choices During Exercise

Energy drinks provides caffeine
Mixed results over caffeine enhancement Thought to increase energy levels & optimize fuel use
Increase fat use for fuel

When consumed in excess, can hinder performance & be dangerous mixed with other supplements

Carbonated beverages
Contributes to bloating due to excess air intake Sugar content higher per serving, may lead to cramps Counterintuitive to weight loss

Alcohol
Belief that is helps to relax muscles and provide CHO & fluids Deplete glycogen stores Negatively impact glucose levels, causing low levels Reduce blood flow to the muscles Promotes excretion of water soluble vitamins & minerals