Fitness Fitness includes –Flexibility (free movement of joints) –Muscle Strength and Endurance (allows muscles to work harder and longer without fatigue) –Endurance Cardiorespiratory (supports function of the lungs and heart) Muscle –Skill –Coordination –Balance –Speed Sedentary –When you do not move your body very much e.g. computer work, watching movies, driving 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 Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness 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 Strong self-image Long life and high quality of life in the later years Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Conditioning –Training the body to adapt to more work by microscopic changes in the body Overload principle –Demanding a little more of the body in each training session Guidelines for physical fitness –Apply overload principle to Type of activity Frequency Intensity Duration Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Body’s response to physical activity –Take a look at the active arm of a tennis player, it will be much bigger and stronger than the other arm –Hypertrophy Development and growth of muscles when you work them repeatedly –Atrophy Muscles diminish in size and lose strength when not used for a while This is a big problem for athletes in seasonal sports (what happens to them in off-season) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Exercise –Proper form You can do more harm by doing an exercise wrong –Warm-up and cool-down –Stretching When and how much? Recent research suggests only after exercise –Cautions on starting Start slow If you have health problems consult a doctor first Weight training Copyright 2005 Wadsworth Group, a division of Thomson Learning

Cardiorespiratory Endurance Aerobic activity –VO 2 max Amount of oxygen consumed per minute while working out An indicator of how well your heart and lungs are working Cardiorespiratory conditioning –Increases Cardiac output –Increases stroke volume –Slows resting pulse rate –Increase breathing efficiency –Improves circulation –Reduces blood pressure Copyright 2005 Wadsworth Group, a division of Thomson Learning Delivery Of Oxygen To Muscles

Cardiorespiratory Endurance Muscle conditioning –Fit muscles use oxygen more efficiently This reduces the strain on the heart Such muscles also burn more fat – bonus! Weight lifting vs cardio Balanced fitness program –Start at your fitness level –Pick activities you enjoy so you will continue to do them –Balance cardiovascular (aerobic), flexibility (stretching) and strength and endurance activities (weight training)

Physical Activity Pyramid Varied activities ensure that you use many different muscles

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The Energy Systems Copyright 2005 Wadsworth Group, a division of Thomson Learning

Anaerobic exercise Aerobic exercise

Glucose Use Glycogen –Glycogen in liver and muscles provide the energy for exercise –Diet affects how much glycogen is stored –This is why low carb dieters sometimes have problems with energy for exercise Intensity and Duration of activity affects glycogen use –Low intensity, long duration (>20 minutes) burns more fat and conserves glycogen Lactic acid –High intensity activity (e.g. sprinting) depletes glycogen and results in lactic acid (actually hydrogen ion) accumulation Interval training –Trains the body to get more efficient in handling high intensity activity (more important for performance athletes than average individual) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Energy systems –correlation to glucose and fatty acids ATP –ATP is the energy molecule used by your muscles –ATP is converted to ADP to release the energy –Some of the energy released is used for muscle contraction and the rest for heat (that is why you get hot when you exercise) –Small amounts of ATP are present in all cells Creatinine phosphate –Found in muscles –Can provide the phosphate to convert ADP to ATP immediately after exercise starts before energy sources such as glucose (from glycogen) kick in Energy yielding nutrients – glucose (glycogen, amino acids), fatty acids –At rest the body uses mostly fatty acids and glucose for energy –During activity a mixture of all the energy sources are used depending on the type of activity –Aerobic respiration provides the most number of calories (Remember the electron transport chain) –Remember fatty acids can only be used throug aerobic respiration –Anaerobic respiration uses only glucose, is inefficient and produces lactic acid Intensity and Duration –Low intensity, long duration activities are able to use aerobic respiration and can use fatty acids as well as glucose for energy –High intensity, short duration activities like slam dunks or intense weightlifting use glucose anerobically and hence the lactic acid “burn”

Glucose Use Diet affects glycogen storage and use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Endurance training Oxygen –Myoglobin –Muscles that are fit have myglobin –Red meat vs white meat –Long distance runners vs sprinters Copyright 2005 Wadsworth Group, a division of Thomson Learning

Glucose Use Glucose depletion –Carbohydrate loading Glucose after activity –Glycogen stores are replenished by glucose immediately after exercise Training affects glycogen use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fat Use Recommendations for endurance athletes –20% - 30% of energy intake from fat Dietary fat vs. body fat stores Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fat Use Duration of activity affects fat use Intensity of activity affects fat use Training affects fat use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Protein used in muscle building Protein used as fuel Diet affects protein use during activity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Intensity and duration of activity affect protein use during activity Training affects protein use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Vitamins And Minerals Supplements Vitamin E Copyright 2005 Wadsworth Group, a division of Thomson Learning

Vitamins And Minerals Iron –Iron deficiency Iron-deficiency anemia –Sports anemia –Iron recommendations for athletes Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Fluid losses via sweat Hyperthermia –Heat stroke Hypothermia Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Electrolyte losses and replacement Hyponatremia Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Poor beverage choices –Caffeine –Alcohol Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Water Nutrient density Carbohydrate Protein Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Pregame meals Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Postgame meals Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Ergogenic aids Protein powders Amino acid supplements Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Carnitine Chromium picolinate Complete nutrition supplements Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Creatine Caffeine Oxygenated water Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements DHEA and androstenedione Human growth hormone = hGH Copyright 2005 Wadsworth Group, a division of Thomson Learning