Unit 1.2 Human Performance and Biomechanics Lesson 10.1 Nutrition and Performance

Important Terminology Exercise: Any activity that improves the body’s basic functions Fitness: Cardiovascular capacity and muscular strength –External Factors: diet, sleep, rest, stress response, psychology –Fitness for Life: Aging process can be slowed down with exercise throughout one’s life Training: Combination of exercise that serves to make the human body more efficient

Important Terminology Biomechanics: applies principals of physics and applies them to the workings of the body Kinesiology: (kinen; to move) (logos; study) Kinematics: Study of space vs. time aspects of movement, with an emphasis on measurement and calculation

4 Nutrition “As for butter versus margarine, I trust cows more than chemists.” - Joan Gussow, assistant professor of Nutrition and Education, Columbia University

5 Learning Goals: Identify the essential nutrients and explain how they contribute to overall nutrition

6 Nutritional Requirements: Types and Sources of Nutrients

7 What is Nutrition? The science of food and how the body uses it in health and disease

8 Essential Nutrients 1.Proteins 2.Fats 3.Carbohydrates 4.Vitamins 5.Minerals 6.Water In this context, ‘essential’ refers to nutrients that the body is unable to manufacture (or not in sufficient quantities) They must be obtained from the diet

9 Essential Nutrients Necessary for energy Needed for the building and maintenance of tissues Relied upon for the regulation of body functions

10 Energy-Providing Nutrients Three nutrients provide the body with energy: 1.Proteins 2.Fats 3.Carbohydrates

11 Energy Measurements Energy is expressed in ‘kilocalories’, or simply/interchangeably “calories” –Technically, 1 kilocalorie = 1000 calories Definition: 1 kilocalorie = heat required to raise the temperature of 1kg of water 1°C An average person requires approximately 2000 calories per day

12 FATS 9 Cal/g ALCOHOL 7 Cal/g CARBOHYDRATES 4 Cal/g PROTEINS 4 Cal/g Calorie Densities of Various Energy Sources

13 Proteins 10-15% of total caloric intake Building blocks of the body Broken down into amino acids Human proteins are composed of at least 20 different amino acids There are 9 “essential” amino acids - must get from food; body cannot produce

14 Protein Complete amino acids –Supply all nine essential amino acids –Eg: animal products such as meat, cheese, fish, eggs and milk Incomplete amino acids –Protein sources that do not contain all 9 essential amino acids –Eg: plant sources such as grains, beans, peas and nuts –Still a good source of protein – must combine them to get all nine (ie. rice & beans)

15 Fats 30% of total caloric intake (10% saturated) Also known as lipids Concentrated source of energy Fat serves to 1.Provide a source of energy 2.Insulate the body 3.Cushion organs 4.Aid the absorption of fat-soluble vitamins 5.Add flavour and texture to foods

16 Fats Fats can be classified as 1.Saturated 2.Monounsaturated 3.Polyunsaturated  Based on the degree of saturation or number of double bonds that exist between carbon atoms

17 Saturated Fat (more difficult to break down) Monounsaturated Fat Polyunsaturated Fat (easiest to break down)

18 Saturated Fats Saturated fats are solid at room temperature Saturated fat is found predominantly in animal products Saturated fat has also been linked to high cholesterol and cardiovascular disease

19 Unsaturated Fats Monounsaturated and polyunsaturated fats usually come from plant sources Unsaturated fat is liquid at room temperature (oil) More desirable, not linked to cardiovascular disease Unsaturated fats appear to lower blood cholesterol Also shown to reduce the risk of heart disease Omega 3 fatty acid –

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21 Hydrogenated Oils “ Trans Fat” Hydrogenated fats and oils are manufactured from unsaturated fats to give them properties of saturated fats (ie. Solid at room temp) They are used to extend shelf-life and to add texture They are considered very unhealthy; limit or eliminate trans fat from your diet “Partially Hydrogenated Oil” = Trans Fat WA&feature=relatedhttp:// WA&feature=related

22 Cholesterol Elevated intake of saturated & trans fats increases blood cholesterol levels High cholesterol contributes to atherosclerosis and heart disease Lipoproteins facilitate the transport of cholesterol in the blood –High-Density Lipoprotein (HDL) “good” cholesterol – transport cholesterol for elimination lower risk of atherosclerosis and heart disease –Low-Density Lipoprotein (LDL) “bad” cholesterol – transport cholesterol to body cells Increases risk of atherosclerosis and heart disease

23 Carbohydrates 60% of daily Calories –80% from Complex Carbohydrates –20% from Simple Carbohydrates Primary source of energy Glucose is stored in the liver and muscles in the form of glycogen Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat

24 Simple Carbohydrates Monosaccharides (eg: glucose, fructose) and Disaccharides (eg. Lactose) Easy to break down – provide a shorter amount of energy than complex carbs Eg: sugar

25 Complex Carbohydrates Starches –Complex carbohydrates composed of chains of many sugars (polysaccharides) Take longer to break down and provide a steady source of energy Eg: whole grains, fruits/veggies, pasta Often contain vitamins, minerals, proteins and dietary fibre

26 Dietary Fibre  Fibre includes plant substances that cannot be digested by the body  Adds bulk to feces to facilitate elimination  Rich sources include: 1. Fruit 2. Legumes 3. Oats 4. Barley

27 Vitamins Necessary for 1.Growth 2.Reproduction 3.Health Maintenance Water-soluble VitaminsFat-soluble Vitamins Not stored Excess eliminated in the urine Include vitamin C and B- complex vitamins Includes vitamins A,D,E,K When taken in excess, these vitamins are stored in fat tissue Over-consumption of these vitamins (especially A and D) can result in toxicity

28 Antioxidants Aid in preserving healthy cells When the body breaks down fats, or uses oxygen, free radicals are formed Free radicals can damage cell membranes and mutate genes Antioxidants react with free radicals to decrease their negative effects Include vitamins E, C, beta carotene (from vitamin A) Found in darker coloured fruits (blueberries, acai berries)

29 Minerals Necessary for 1.Structural elements 2.Regulation of body functions 3.Aid in the growth and maintenance of body tissues 4.Catalytic action in energy release

30 Vitamins and Minerals Needed in small amounts Essential component to good health Consumption of too little or too much can have detrimental effects To ensure adequate intake, eat a balanced diet with variety

Minerals MineralKey function in the bodyPossible Sources CalciumForming bone, conducting nerve signals, contracting muscle, clotting blood Dairy products IronProducing hemoglobinRed meat MagnesiumSupporting enzyme functions, producing protein Dark, leafy greens PotassiumConducting nerve signals, contracting muscle Grains SodiumConducting nerve signals, balancing body fluids Salt

Vitamins VitaminKey function in the bodyPossible Sources A (carotene)Good vision, healthy skin and bonesFruits B1 (thiamine)Metabolizing carbohydrates, growth and muscle tone Beans C (ascorbic acid) Boosting immune system, healthy bones, teeth, gums, and blood vessels Fruit DAbsorbing calcium, forming boneFish EStrengthening red blood cell membranesFruit

33 Water Large component of our bodies and food Important for: 1.Nutrient transport 2.Waste transport 3.Digestion & absorption 4.Regulation of body temperature 5.Lubrication 6.Chemical reactions

34 Water  Need to consume approx. 1mL of water for every Calorie burned  About 8 cups of fluid per day  More if you are active or live in a warm climate