NHM 315 1nd Edition Exam 1 Study Guide Chapters 1 2 3 4 5 11 NHM Chapters 1 2 3 4 5 11 Physical Activity Bodily movement that results in an increase in energy expenditure above resting levels Exercise Physical Activity that is planned structured repetitive and purposeful for improvement or maintenance of one or more components of physical fitness Sports Competitive physical activity Supplements Regulation in the U S is minimal May contain banned substances Most have not been well studied in athletes Few dose response studies There is no substitute for disciplined training and proper diet Exercise Certifications American college of sports medicine National Strength and Conditioning Association National Athletic Trainers Association ATC Sports Certifications Board certified specialist in sports dietetics CSSD International Society of Sports Nutrition CISSN Primary Source of Energy in the body Adenosine Triphosphate ATP Measuring Energy Calorie the heat required to raise the temperature of 1 gram of water by 1 degree C Calories in the U S are the units measured on food labels Energy Expenditure measure by indirect calorimetry Resting Metabolism RMR Resting metabolism 10 higher than BMR but often used interchangeably Factors that influence Gender Genetics Age Body size Self restriction of food Amount of fat free food Exercise Environmental Temperature High altitude Caffeine Formula Women RMR kcal day 9 99 x wt 6 25xht 4 92xage 161 Men RMR kcal day 9 99 x wt 6 25xht 4 92xage 5 WT weight in KG HT height in CM Age years Men 1kcal per kilogram body weight per hour Women 0 9kcal per kilogram body weight per hour Creatine Phosphate Energy System Creatine phosphate organic compound that stores potential energy in its phosphate bonds Energy released from the breakdown of creatine phosphate us used to rephosphorylate ADP into ATP 5 10 Seconds 1 chemical reactions 1 ATP No oxygen High intensity exercise short duration Anaerobic Glycolysis CHO broken into ATP and lactic acid Utilizes only CHO as fuel source Fast but not as fast as the creatine phosphate energy system 1 2 minutes 18 chemical reactions 2 3 ATP produced Oxygen not required Metabolic acidosis results in muscle fatigue Repeated high intensity activates Oxidative Phosphorylation Energy Breakdown of CHO PRO and fat into energy Predominant energy system at rest 2 minutes or longer 124 chemical reactions 36 37 ATP Fatigue associated with fuel depletion Low to moderate intensity endurance Carbohydrates Metabolism Quick energy Glycolysis Stored as glycogen Protein Metabolism Not stored Least preferred as fuel source Energy metabolism rarely exceeds 10 from protein Fat Metabolism Produces large number of ATP Lipolysis Stored as triglycerides Increased number of steps to produce energy High amount of oxygen needed Body Composition and body weight are measured by Hydrodensityometry or hydrostatic weighing most accurate Plethysmography Uses air displacement to measure volume Skinfold Measurements Estimates subcutaneous fat stores Bioelectrical Impedance Analysis Based on electrical current conductivity Dual energy x ray absorptiometry low intensity x rays Interpreting Body Composition Results Results should be given as a range May be used to determine an appropriate body weight goal Increasing Muscle Mass Role of exercise Strength training Role of Nutrition Sufficient energy intake Sufficient protein intake Decreasing body fat General Principles Must create a caloric deficit Decrease kcal intake by reducing food intake Increase energy expenditure Simultaneously increasing muscle mass and decreasing body fat Difficult to achieve Usually more benefit to increase muscle mass first No more than 2 5grams kg of protein daily Glucose Metabolism Regulation of blood glucose metabolism Insulin and Glucagon Normal Level 70 100mg dl It takes 30 min to 2 hours to reach normal levels after a meal Hypoglycemia Below 50 mg dl Muscle and Liver are Glycogen Carb Recommendations for Athletes 5 10g kg of body weight Expressed as a can be misleading Must consider individual athlete Must consume enough replenish glycogen stores Classifying Athletes Power sprint 5 7g kg Short up to 30 min Intermittent High Intensity 6 8g kg Moderate 30 60mins to longer then an house Endurance 8 10g kg Long duration moderate intensity Ultra endurance 10g kg Long duration moderate intensity Low intensity long duration More than 1 hour Intake before Exercise Goals avoid hunger delay fatigue and minimize gastrointestinal distress Important to top off the muscle cells with glycogen 1g of CHO for the number of hours proper to competition Intake during Exercise CHO repletion is not needed if activity period is less than 60 mins This may spare muscle glycogen prevents fatigue and maintains blood glucose Intake After Training As soon as possible after exercise Small frequent CHO meals 1 5g kg within the first hour 0 75 1 5g kg for the next three hours after Forms of CHO Sport Drinks 6 8 Sports Gels 100 kcal 25 g CHO Sports Bars Carb Loading Endurance and Ultra endurance athletes Events lasting longer than 90 mins Bodybuilders may use to enhance muscular definition Protein Recommendations as a relative amount 10 of total energy intake is typically equal to 0 8g kg day General guideline if energy intake is adequate 1 2g kg g kg basis is preferred Sources of Proteins Meat lean ground beef 21g Chicken 26g Fish 23g Egg 6g Milk 9g Cheese 7g Beans 8g Lentils 9g Peanuts 10g How Protein works in the body Proper amount and types of amino acids Animal proteins have all types of amino acids Plant proteins are missing one or more amino acids Vegetarian protein General recommendation 10 Takes into account lower digestibility of plant proteins Energy intake should be sufficient Emphasize protein rich vegetarian sources Fat Recommendations 1 3g kg of fat daily Sources of Dietary fat Omega 3 green leafy veggies and flaxseed Omega 6 vegetable oil and animal fats