1. Nutrition and Physical Activity
Chapter 11

2. What Are the Health Benefits of Physical Activity?
Nearly half of Americans lead a sedentary life
Physical activity is essential for long, healthy life
Physical activity
Day-to-day activities
Exercise

3. What Are the Health Benefits of Physical Activity?
Improves health and fitness
Overall benefits
Weight management
Reduced risk of cardiovascular disease, cancer, and type 2 diabetes
Decreased back pain & better bone health
Enhanced self-esteem, better sleep, and stress management

4. What Are the Health Benefits of Physical Activity?
Recommendations
Physical Activity Guidelines for Americans
150 minutes a week of moderate-intensity aerobic activity
Two session of muscle strengthening a week

5. What Are the Health Benefits of Physical Activity?
Components of physical fitness
Health-related and skill-related components
Cardiovascular fitness
Muscle strength
Endurance
Flexibility
Body composition

6. What Are the Health Benefits of Physical Activity?
FITT principle
Frequency
Intensity
Perceived exertion
“Talk test”
Monitoring heart rate
Target heart rate
Indirect calorimetry

7. Signs and Symptoms of Perceived Exertion

8. Maximum and Target Heart Rates

9. What Are the Health Benefits of Physical Activity?
FITT principle
Type of activity
Several types of exercise
Time of activity
Cardiovascular fitness
Lose weight or prevent weight regain
Injuries

10. Guidelines & Goal Setting Activities for Achieving FITT Principle

11. How Does Energy Metabolism Change during Physical Activity?
Energy expenditure at rest
1.0 to 1.5 kcal/minute
Energy expenditure during activity
Can increase to 36 kcal/minute

12. Effects of PA Level on Total Energy Requirements

13. How Does Energy Metabolism Change during Physical Activity?
ATP generation
Exercise
Glucose, fatty acids, amino acids
Multiple pathways
Aerobic conditions
Anaerobic conditions
Muscle fibers convert chemical energy in ATP into mechanical energy

14. How Does Energy Metabolism Change during Physical Activity?
ATP generation
Creatine phosphate system
Simplest and most rapid means
Anaerobic conditions
Glycolytic system
Anaerobic
Yields two pyruvate molecules
Oxidative system
Lactate

15. The Creatine Phosphate System

16. How Does Energy Metabolism Change during Physical Activity?
ATP generation
Oxidative system
Aerobic conditions
ATP generation is slow
Generates many ATP
Delayed onset muscle soreness

17. Contribution of Energy Systems to Energy Expenditure during Exercise

18. What Physiologic Adaptations Occur in Response to Athletic Training?
Adaptation responses
Hypertropy of muscles
Atrophy
Expansion of blood vessels
Higher tolerance for lactate
Training beyond body’s ability to recover
Muscle soreness
Joint pain
Serious injury

19. What Physiologic Adaptations Occur in Response to Athletic Training?
Strength training
Movements are difficult but brief
Promotes muscular growth
Endurance training
Low- to moderate-intensity exercise
Longer duration
Improves aerobic capacity

20. What Physiologic Adaptations Occur in Response to Athletic Training?
Cardiovascular adaptations
Heart rate
Ventilation rate
Stroke volume
Maximal oxygen consumption
Endurance training
Increased use of fatty acids for ATP
Interval training
Improves endurance & anaerobic capacity

21. What Physiologic Adaptations Occur in Response to Athletic Training?
Ergogenic aids
Enhance physical performance beyond natural gains
Wide range of products
FDA does not approve products prior to being placed in the marketplace

22. How Does Physical Activity Influence Dietary Requirements?
Nutritional recommendations are similar for all people
Athletic people should…
Consume enough water
Take in enough energy to meet demands
Energy requirements
Mathematical formulas

23. Average Energy Expenditure for Selected PA

24. How Does Physical Activity Influence Dietary Requirements?
Macronutrient intake
Carbohydrates
Glycogen
Carbohydrate loading
Protein
Amount
Timing of consumption
Lipids
Omega-3 fatty acids

25. How Does Physical Activity Influence Dietary Requirements?
Micronutrient intake
Iron
Role
Endurance athletes
Sports anemia
Hemodilution
Calcium
Zinc
Supplementation

26. How Does Physical Activity Influence Dietary Requirements?
Fluids and electrolytes
Water
Dehydration
Heat exhaustion
Characteristics
Heat stroke
Hyponatremia
Prevention

27. Signs & Symptoms of Mild to Severe Dehydration

28. How Does Physical Activity Influence Dietary Requirements?
Post-exercise recovery
Carbohydrates
Glycogen stores
When and how much carbohydrate to consume
Carbohydrate-to-protein ratio
Proteins
Muscle recovery
Types of protein

29. How Does Physical Activity Influence Dietary Requirements?
Post-exercise recovery
Water
Based on weight lost during work out
Hydration status
Urine color