Week 9 Notes
Week 9 Notes FSCN 1112
U of M
Popular in Principles of Nutrition
Popular in Nutrition and Food Sciences
This 3 page Class Notes was uploaded by Alexandra Cummins on Tuesday November 3, 2015. The Class Notes belongs to FSCN 1112 at University of Minnesota taught by Mashek, Douglas in Summer 2015. Since its upload, it has received 38 views. For similar materials see Principles of Nutrition in Nutrition and Food Sciences at University of Minnesota.
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Date Created: 11/03/15
Week 9 Nutrition Exercise and Sports Benefits of fitness 0 Prevents disease diabetes cancer 0 Guidelines an adult should exercise for 150 minutes per week or 90 minutes of high intensity exercise Good fitness programs 0 Mode balance of all 3 I Aerobic heart pumping I Resistance strength training I Flexibility to prevent injuries Duration the amount of time exercising is important Frequency exercising often is good Progression gradually increase exercise for more benefits Consistency a regular workout schedule is good 0 Variety keeping workouts interesting is motivating Energy sources of muscle 0 ATP for immediate use it can t be stored o Phosphocreatine the step before ATP I Made from amino acids I Contains a high energy phosphate bond I Burned in very short term high intensity workouts lifting weights I Gives the cells short bursts of energy 0 Carbs for short high intensity workouts I Anaerobic When oxygen can t make it to the cells glycogen in the cells is converted to lactate I Aerobic for longer workouts when oxygen can make it to the muscle cells lower intensity Glucose is drawn into cells from the blood When glycogen stores are depleted glucose can be made from glycerol lactate and amino acids 0 Lactate is produced in muscles then sent to the liver where fat is burned to convert the lactate back to glucose to go back to muscle cells This loss of glycogen is known when an athlete hits the wallquot 0000 I Burned during very low intensity long duration workouts I Fats can be stored in muscle or the fatty acids can enter cells through the blood I Walking is an example of an exercise that burns more fat than carbs Training allows an athlete to produce more mitochondria store more fatcarbs in cells and make more myoglobinhemoglobin 0 Increased myoglobinhemoglobin allow the blood to absorb more oxygen which means more oxygen makes it to the cells Changes in muscles 0 Hypertrophy increase in muscle cell size 0 Atrophy decrease in cell size Muscle fiber types 0 Type 1 I Slow twitch red I High in myoglobin I Burns mostly fat 0 Type 2A I Fast twitch for high intensity I Used when exercise is between aerobic and anaerobic I Burns mostly carbs I Ex basketball 0 Type 2X I Fast twitch I Used during anaerobic exercise glucose metabolism I Ex sprinting Dietary advise 0 Athletes should have lots of carbs and uids 0 Carb loading athletes build up glycogen stores before a big workout by eating pasta rice 0 Fat needs little fat is required for exercise purposes Protein is needed to rebuild muscle 0 Vitamin and mineral needs iron especially in women and calcium needed for muscle contraction and to decrease the risk of fractures o Fluid needs I The body can loose 38 cups of water an hour through sweat I If you wait until you get thirsty its too late I Hyponatremia drinking too much water messes with electrolyte balance I Generally avoid alcohol and caffeine before a workout 0 Sports drinks I Contain electrolytes and carbohydrates I Good for long distance duration 0 Food intake I Preworkout High carb low fat I During workout carbohydrates I After workout recovery Replenish by eating carbs O Ergogenic aids substances taken to improve performance 0 0 Can be useful in some situations creatine for short exercises sodium bicarbonate to reduce lactic acid buildup and possibly caffeine Possibly useful but not proven branched chain amino acids to build muscle Dangerous steroids growth hormone blood doping Role of exercise in body weigh regulation 0 Regular exercise is very important for maintaining weight loss or altering body composition Visceral fat is the first fat that gets burned increases lean muscle mass There are lots of benefits to exercise other than weight loss
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