Fitness Physical Activity, Nutrients, And Body Adaptations Kristen Kodeski, MS, RD

Fitness Sedentary Physical activity –Exercise Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness Restful sleep Nutritional health Optimal body composition Optimal bone density

Resistance to colds and other infectious diseases Low risks of some types of cancers Strong circulation and lung function Low risk of cardiovascular disease Low risk of type 2 diabetes Reduced risk of gallbladder disease in women

Low incidence and severity of anxiety and depression Long life and high quality of life in the later years Strong self-image

Energy Balance Energy In = Energy Out  weight maintenance Energy In > Energy Out  Weight Gain Energy In < Energy Out  Weight Loss A o ne-pound weight loss is equivalent to a calorie deficit of 3500 calories.

Physical Activity Pyramid

Developing Fitness

 Flexibility  Muscle strength and endurance  Cardiorespiratory endurance  Conditioning  Training  Overload principle

Cardiorespiratory Endurance Aerobic activity –VO 2 max Cardiorespiratory conditioning –Cardiac output Muscle conditioning

The Energy Systems

Glucose Use Diet affects glycogen storage and use

Exercise is the only way to deplete muscle glycogen Carbohydrate is the main source of energy for high-intensity, short or intermittent duration activities –Competitive races, basketball, football, soccer, & swimming Contributes to energy used in moderate intensity activites –Jogging, hiking, aerobic dancing, & gymnastics

Glucose Use  Intensity of activity affects glycogen use  Lactic acid  Duration of activity affects glycogen use

Glucose Use Glucose depletion –Carbohydrate loading Glucose during activity Glucose after activity Training affects glycogen use

Fat Use Recommendations for endurance athletes –20% - 30% of energy intake from fat Dietary fat vs. body fat stores

Duration of activity affects fat use Intensity of activity affects fat use Training affects fat use Fat Use

Protein Use Protein used in muscle building Protein used as fuel Diet affects protein use during activity

Intensity and duration of activity affect protein use during activity Training affects protein use Protein Use

Vitamins And Minerals Supplements Vitamin E

Vitamins And Minerals Iron –Iron deficiency Iron-deficiency anemia –Sports anemia –Iron recommendations for athletes

Fluids And Electrolytes Fluid losses via sweat Hyperthermia –Heat stroke Hypothermia

Fluids And Electrolytes

Electrolyte losses and replacement Hyponatremia Poor beverage choices –Caffeine –Alcohol

Choosing A Diet Water Nutrient density Carbohydrate Protein

Choosing A Diet

Pregame meals Postgame meals

Supplements Ergogenic aids Protein powders Amino acid supplements

Supplements Carnitine Chromium picolinate Complete nutrition supplements

Supplements Creatine Caffeine Oxygenated water

Supplements DHEA and androstenedione Human growth hormone = hGH

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