Nutrition & Fitness Chapter 10

Getting Started on Lifetime Fitness IOM: ≥60 min of physical activity most days Establish a regular pattern of activity and increase gradually Precautions for beginners

The Components of Fitness Physical conditioning FIT principle Hypertrophy vs. atrophy Strength Flexibility Muscle endurance Cardiovascular endurance

Nutrition & Fitness--Forever Young--or You’re Not Going to Take Aging Lying Down, Are You? Yesterday’s genes, today’s lifestyle Choose your weapon Get off your “buts”

Energy for Exercise Aerobic & anaerobic metabolism Aerobic exercise--exercise for the heart Cardiovascular conditioning Determining target heart rate

Use It and Lose It! Check with your physician before starting an exercise program Find an exercise buddy Don’t overdo it Don’t focus on weight loss

Fuels for Exercise Glucose use during exercise Duration Training Fat use during exercise Oxygen use Training

Protein Needs for Fitness Protein needs increase slightly when muscle mass is built ADA: g/kg for endurance athletes Increased protein intake doesn’t increase muscle mass

Water & Exercise Plasma volume Body temperature regulation Dehydration & heat stroke Water & fluid replacement drinks Selection of sports drinks Carbohydrate & sodium contents Water vs. sports drinks

Vitamins & Minerals for Exercise The vitamins B vitamins & antioxidants The minerals Iron Sports anemia

Vitamins & Minerals for Exercise The bones & exercise Stress fractures Balancing muscle development Amenorrhea

Food for Fitness Planning the diet High in carbs & nutrients The pre-game meal High-carb Low-fat, low-protein, low-fiber 2-4 hours prior to the event

Athletes & Supplements--Help or Hype? Ergogenic aids & the placebo effect Amino acid supplements Risks of amino acid supplements Arginine & other amino acid products advertised for weight control Anabolic steroids

Athletes & Supplements--Help or Hype? Energy drinks Caffeine Carbohydrates Vitamins & minerals Other ingredients Questions to ask about energy drinks before purchase/use

Athletes & Supplements--Help or Hype? Caffeine as a performance enhancer Alcohol as an exercise beverage Warning signs of misinformation about supplements