Chapter Ten: Fitness and Nutrition Define physical fitness and discuss its benefits to humans Identify and explain the 5 health- related components of fitness Explain the recommended principles of conditioning. Identify types of exercises, aerobic and anaerobic and benefits of each

Chapter Ten, Contd. Describe factors that impact glycogen use during exercise Describe what is mean by sports anemia Identify the rule of thumb for water replacement following exercise Describe the balance of energy nutrients that best supports physical performance.

Fitness and Longevity “Moderate levels” of physical fitness attainable by most adults appear to be protective against early mortality

Health-Related Components of Fitness Flexibility: ability to bend and recover without injury Muscle Endurance and Strength: Ability to contract repeatedly without becoming exhausted Cardiorespiratory Endurance: Ability to perform moderate to high intensity exercise for a prolonged period of time

Health Components, Cntd. Body Composition: Proportion of muscle to fat

Principles of Conditioning Progressive Overload Increase frequency of activity Increase intensity of activity—more strenuously Increase duration of length of time of activity Perceived Exertion: Exercise only to a point slightly exceeding comfort level

Aerobic Conditioning Exercising minutes, 3-4 times per week Benefits: Cardiac output increases—blood able to carry more oxygen Heart becomes large and stronger & more efficient—each beat pumps more blood Pulse rate decreases—more heart rest

Aerobic Conditioning, cntd. Lungs become stronger—breathing is more efficient Improves circulation Reduces blood pressure

Anaerobic Conditioning Includes such things as calisthenics and weight lifting Develops muscle strength and endurance Increases lean body mass—bulk of muscles Maintain body and bone mass

Fuels for Activity Bodies fuels for activities include glucose, fatty acids, and a small amount of amino acids Glycogen Storage: How much Carbohydrate eaten affects how much glycogen is stored. Glycogen can become depleted quickly— especially if diet is low in carbohydrate

Activity Intensity Moderate activity is preferred Oxygen more available to utilize glucose and fatty acids First 20 minutes of activity uses mostly glucose, then less glucose and more fat

Glucose Usage Higher carbohydrate diet is the optimum diet for exercising—60% of kcalorie intake Take in Glucose during Activity Regular glycogen depletion will increase your ability to store it. Conditioned muscles use fats more efficiently

Exercise and Weight Control After 20 minutes of exercise fat cells begin to shrunk in size and empty their fat Fat breakdown requires adequate oxygen To control weight and lose fat, utilize activities that are low to moderate in intensity—example is fast-paced walking

Protein Needs during Exercise Diets rich in carbohydrate result in less protein used during exercise Diets low in carbohydrate will result in protein being used to make glucose Protein needs may increase slightly when physically active—doesn’t require protein supplements

Vitamins and Minerals Nutrient supplements do not enhance performance of well-nourished people Should be able to get enough nutrients from the food you eat Iron Deficiency: More prevalent in women who are physically active Sports Anemia: Low iron usually corrects itself with a nutritional diet

Water and Exercise Water is a crucial nutrient for everyone especially during physical activity Necessary to rehydrate before, during, and after activity Rule of Thumb: Replace a one-pound fluid loss with two cups of plain, cool water

Food for Fitness A diet should be high in carbohydrate, low in fat and adequate in protein Carbohydrate: 60% Fat: 30% or less Protein: 12-15% (15% is probably best)

Supplements and Ergogenic Aids Used by Athletes Ergogenic: Work enhancing or work producing –supposedly improves athletic performance (Protein supplements are not needed) The way to make muscles grow is to make them work CREATINE: Taken to enhance energy production during intense activity— megadoses may pose risks for organs and muscles

TEST QUESTIONS 1. Aerobic exercise results in which of the following: A. Stronger heart muscle B. Decrease in total blood volume C. Heart pumps more blood per beat D. More efficient breathing

Test Questions 2. The most important nutrient needed, beyond a balanced diet, for the exerciser is: A. Extra vitamins B. Water C. Extra minerals D. Extra fat

Test Questions 3. You don’t have to work fast to use energy efficiently. A. True B. False