Benefits of Physical Activity

Study Notes

Enhances sleep quality and promotes nutritional health.
Improves body composition and bone density.
Boosts immunity and circulation/lung function.
Lowers risks of cardiovascular disease, type 2 diabetes, gallbladder disease, anxiety, depression, and cancer.
Contributes to a longer lifespan and better self-image and overall quality of life.

New guidelines established for adults aged 18-64 recommend at least 150 minutes of moderate to vigorous activity weekly.
Activities should be spaced in sessions of at least 10 minutes.
Includes two days dedicated to muscle and bone-strengthening exercises.
Adherence to guidelines correlates with reduced risk of chronic diseases.

Fuel source varies by activity intensity and duration.
At rest, energy split evenly between fatty acids and glucose; some amino acids utilized.
Initial activity fueled primarily by muscle glycogen, transitioning to glucose and fatty acids as exercise continues.
Anaerobic activity relies on glucose and produces lactic acid; this compound can be converted back to glucose by the liver.
Aerobic activity depends on oxygen, using glucose and fat for energy, with trained muscles utilizing fat more efficiently.

A high carbohydrate diet is essential for enhancing athletic performance and maintaining glycogen stores.
Strategies include consuming glucose during activities and eating carbohydrate-rich foods post-exercise for glycogen replenishment.
Carbohydrate loading technique helps maximize muscle glycogen storage beneficial for endurance activities lasting over 90 minutes.

High-fat diets negatively impact performance; athletes gradually switch to burning more fat after about 20 minutes of activity.
Protein intake after activity can boost muscle protein synthesis and preserve protein for energy.
Protein needs increase for endurance and strength athletes, with various food sources providing essential protein.

Performance-enhancing capabilities of supplements are negligible for well-nourished individuals; useful only in cases of deficiency.
Vitamin E may protect against exercise-induced oxidative stress, but does not enhance performance.
Female athletes are at a higher risk of iron deficiency, which could lead to anemia and impaired performance.

In hot, humid conditions, fluid loss can exceed 2 liters per hour, heightening dehydration risk; drinking cool water is crucial.
In cold conditions, room temperature or warm fluids are recommended to reduce hypothermia risk.
Electrolytes should be replenished through a balanced diet after workouts.

Effective in maintaining blood glucose levels for exercises over 45-60 minutes, recommended sugar content is around 7%.
An excess of sugar in drinks can hinder digestion and absorption of fluids.
A homemade sports drink can include fruit juice, water, and a pinch of salt.

Marketed as nutritionally complete but often high in sugars and fats.
Beneficial for athletes with pre-event anxiety unable to consume solid food but should not be the primary nutrient source.

Ergogenic aids are marketed to boost performance but often lack evidence for effectiveness and can be dangerous.
Some aids are regulated or banned in competitive sports by bodies like the International Olympic Committee.

Amino Acid Supplements: Ineffective for building muscle; may hinder absorption of other amino acids.
Caffeine: Provides energy boost for endurance but can lead to dehydration and increased blood pressure.
Carnitine: Advertised for fat burning with no proven effectiveness; non-essential nutrient that is naturally produced by the body.
Creatine: May enhance performance short-term, with potential kidney issues and no long-term safety data.
Hormone Preparations: Including anabolic steroids, lead to dangerous side effects and are banned in sports.
Human Growth Hormone (HGH): Promoted for muscle growth, with severe risks such as organ enlargement and serious health conditions.

Factors motivating competitors to use ergogenic aids may include the pressure to win, desire for improved performance, and misconceptions about the safety and benefits of these aids.