Fitness Physical Activity, Nutrients, And Body Adaptations
Fitness Sedentary Physical activity –Exercise
Benefits Of Fitness Restful sleep Nutritional health Optimal body composition Optimal bone density
Benefits Of Fitness Resistance to colds and other infectious diseases Low risks of some types of cancers Strong circulation and lung function
Benefits Of Fitness Low risk of cardiovascular disease Low risk of type 2 diabetes Reduced risk of gallbladder disease in women
Benefits Of Fitness Low incidence and severity of anxiety and depression Strong self-image Long life and high quality of life in the later years
Physical Activity Pyramid
Developing Fitness: Guidelines for physical fitness –Type of activity –Frequency –Intensity –Duration
Developing Fitness Flexibility Muscle strength and endurance Cardiorespiratory endurance
Developing Fitness Conditioning –Training Overload principle: >frequency >intensity >duration
Developing Fitness Body’s response to physical activity: good and bad! –Hypertrophy vs. atrophy
Developing Fitness Exercise –Warm-up and cool-down –Cautions on starting Weight training
Cardiorespiratory Endurance Aerobic activity –VO 2 max-oxygen consumption! Cardiorespiratory conditioning –Cardiac output-blood volume per heartbeat.
Besides strength, conditioned muscles also use O 2 more efficiently and can burn fat longer! Balanced fitness program
The Energy Systems
Anaerobic exercise Aerobic exercise Usain Bolt: Sprinter/Distance Runner ATP + Creatine Phosphate ATP from fat (if over min.)
Glucose Use Diet affects glycogen storage and use
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: when? Dana Torres: Olympic Athlete
Glucose Use Glucose after activity Training affects glycogen use Geoffrey Mutai: 2011 ING Marathon Champion, NYC.
Fat Use Recommendations for endurance athletes –20% - 30% of energy intake from fat Dietary fat vs. body fat stores
Fat Use Duration... Intensity... Training... Bottom line...longer duration, slower pace=>fat loss!
Protein Use Protein used in muscle building Protein used as fuel Diet affects protein use during activity
Protein Use 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
Fluids And Electrolytes Poor beverage choicesPoor beverage choices –Caffeine –Alcohol
Choosing A Diet Water Nutrient density Carbohydrate Protein
Choosing A Diet
Pregame meals
Choosing A Diet Postgame meals: to eat or not? –Research: minutes following exercise is ideal. –Longer duration between exercise and eating only slows recovery. –May hinder long term performance in some athletes. –G1, G2 or G3 anyone?