1. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Personal Nutrition M. Boyle and S.L. Anderson Chapter 10: Nutrition and Fitness

2. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Ask Yourself 1.Regular exercise can help people increase their lean body mass and reduce their fat tissue. 2.Less than 25 percent of U.S. adults exercise adequately. 3.People who fail to exercise regularly are more likely to fall prey to degenerative diseases such as heart disease, osteoporosis, and diabetes. 4.Essentially, to be fit means to be at desirable weight and to have strong muscles. 5.People should never push themselves to exercise longer or harder than they can easily manage to do. T T T F F

3. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Ask Yourself 6.Of all the components of fitness, cardiovascular endurance has the most impact on health and longevity. 7.If you run out of breath, it is a sign that your heart and lungs are not strong enough to perform the desired tasks. 8.In a muscular athlete who stops exercising, much of the muscle tissue turns to fat. 9.The use of steroid hormones can cause a disfiguring disease. 10.Athletes can lose 2 or more quarts of fluid during every hour of heavy exercise and must rehydrate before, during, and after exercising. T F F T T

4. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Benefits of Physical Activity Increased self- confidence Easier weight control More energy Less stress and anxiety Improved sleep Enhanced immunity Lowered risk of heart disease Lowered risk of certain cancers Stronger bones Lowered risk of diabetes Lowered risk of high blood pressure Increased quality of life Increased independence in life’s later years

5. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Benefits of Physical Activity Being fit is more than being free of disease; it is feeling full of vitality and enthusiasm for life. Fitness: the body’s ability to meet physical demands, composed of four components: –Flexibility –Strength –Muscle endurance –Cardiovascular endurance

6. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Lifetime Fitness

7. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

8. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Lifetime Fitness Exercise stress test: a test that monitors heart function during exercise to detect abnormalities that may not show up under ordinary conditions; exercise physiologists and trained physicians or health care professionals can administer the test.

9. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

10. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Components of Fitness Physical Conditioning Overload: an extra physical demand placed on the body. –A principle of training is that for a body system to improve, its workload must be increased by increments over time. Hypertrophy: an increase in size in response to use. Atrophy: a decrease in size in response to disuse.

11. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Components of Fitness Strength: the ability of muscles to work against resistance. Flexibility: the ability to bend or extend without injury; flexibility depends on the elasticity of the muscles, tendons, and ligaments and on the condition of the joints. Static stretches: stretches that lengthen tissues without injury; characterized by long- lasting, painless, pleasurable stretches.

12. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Components of Fitness Endurance: the ability to sustain an effort for a long time. Two types are: Muscle endurance: the ability of a muscle to contract repeatedly within a given time without becoming exhausted. Cardiovascular endurance: the ability of the cardiovascular system to sustain effort over a period of time.

13. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Nutrition and Fitness: Forever Young… The body (and how it works) of modern humans was designed over 100,000 years ago. Inactivity is an abnormal state because our bodies have been “programmed” to expect physical activity. –Thus causing metabolic dysfunctions leading to a host of chronic health conditions.

14. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Yesterday’s Genes,Today’s Lifestyle Nearly all of your biochemistry and physiology was fine-tuned to conditions of life that existed earlier than 10,000 years ago. –What we eat has changed more in the last 40 years than in the previous 40,000 years.

15. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

16. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

17. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Choose Your Weapon… –…against the life- threatening diseases associated with sedentary aging There is a need for physical activity throughout life.

18. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

19. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Get Off Your Buts “But I can’t afford membership to a gym,” But, But, But. All you need to do is what we are (physiologically) supposed to be doing: short bouts of activity throughout the day. –Walk across campus from class to class. –Take the stairs. –Go out to the mall and walk …

20. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Energy for Exercise Your body runs on water, oxygen, and food—primarily carbohydrate and fat. The chemical reactions that use these substances to make energy are called metabolism. Your body has two interrelated energy- producing systems: –Aerobic: requiring oxygen. –Anaerobic: not requiring oxygen.

21. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Energy for Exercise Cardiovascular conditioning or training effect: the effect of regular exercise on the cardiovascular system— including improvements in: –Heart –Lung –Muscle function –Increased blood volume Target heart rate: the heartbeat rate that will achieve a cardiovascular conditioning effect for a given person—fast enough to push the heart but not so fast as to strain it.

22. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

23. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Energy for Exercise Example: Jennifer, age 25 –Maximum heart rate: 220–25=195 –Lower limit (55%) of target heart rate range: 0.55x195=107 –Upper limit (90%) of target heart rate range: 0.90x195=176 Target heart rate range: 107 to 176 beats per minute.

24. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fuels for Exercise Glucose Use during Exercise Glucose comes from carbohydrate-rich foods. Your body stores glucose in your liver and muscles as glycogen. During exercise, the body supplies glucose to the muscles from the stores of glycogen in the liver and in the muscles themselves.

25. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

26. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fuels for Exercise

27. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fuels for Exercise Fat Use during Exercise When you exercise, the fat your muscles burn comes from the fatty deposits all over the body. A person who is of desirable body weight may store 25 to 30 pounds of body fat but only about 1 pound of carbohydrate. Although your supply of fat is almost unlimited, the ability of your muscles to use fat for energy is not.

28. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fuels for Exercise

29. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Protein Needs for Fitness

30. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fluid Needs and Exercise Replenishing fluid lost during exercise is easily accomplished by drinking fluid before, during, and after exercise. Ignoring body fluid needs can hinder performance and increase risk of heat-related injury. –Heat stroke: an acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention; also called sun stroke.

31. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fluid Needs and Exercise

32. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fluid Needs and Exercise Fluid Replacement Drinks Sports drinks are designed to enhance the body’s use of carbohydrate and water The carbohydrate in a sports beverage serves three purposes during exercise: –Becomes an energy source for working muscles. –Helps maintain blood glucose at an optimum level. –Helps increase the rate of water absorption from the small intestine, helping maintain plasma volume.

33. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Fluid Needs and Exercise

34. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Vitamins and Minerals for Exercise Vitamins Vitamins are the links and regulators of energy-producing and muscle-building pathways. Without them, your muscles’ ability to convert food energy to body energy is hindered and muscle protein formation is slowed. The B vitamins are of special interest to athletes and exercisers because they govern the energy-producing reactions of metabolism. Minerals Iron is a core component of the body’s oxygen taxi service: hemoglobin and myoglobin. A lack of oxygen compromises the muscles’ ability to perform. Sports anemia: a temporary condition of low blood hemoglobin level, associated with the early stage of athletic training.

35. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

36. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Vitamins and Minerals for Exercise Bones and Exercise Stress fracture: bone damage or breakage caused by stress on bone surfaces during exercise. Amenorrhea: cessation of menstruation associated with strenuous athletic training.

37. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Food for Fitness The best nutrition prescription for peak performance is a well- balanced diet. Two critical nutrition periods for the athlete are the training diet and the precompetition diet. An eating plan that supplies 60% of calories from complex carbohydrate, 15% of calories from protein, and 25% of calories from fat will enable both athletes and fitness enthusiasts to supply muscles with a proper fuel mix and maintain health.

38. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Planning the Diet A diet rich in complex carbohydrate and low in fat not only provides the best balance of nutrients for health but also supports physical activity best… Choose foods to provide nutrients as well as calories… An athlete may be able to eat more food by consuming it in six or eight meals each day rather than in three or four meals…

39. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning The Pregame Meal The best choices for the meal before a competitive event are foods that are high in carbohydrate and low in fat, protein, and fiber… –Fiber is not desirable right before physical exertion: It stays in the digestive tract too long. Attracts water out of the blood. A high-carbohydrate meal will support blood glucose levels during competition. For pregame meals and snacks, choose: grape juice, apricot nectar,… Stay away from higher-fat foods. Include plenty of fluids. Any meal should be finished a good 2 to 4 hours before the event…

40. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

41. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning Athletes and Supplements— Help or Hype? Ergogenic aids: anything that helps to increase the capacity to work or exercise. ergo = work genic = give rise to Placebo effect: an improvement in a person’s sense of well-being or physical health in response to the use of a placebo (a substance having no medicinal properties or medicinal effects). Anabolic steroids: synthetic male hormones with a chemical structure similar to that of cholesterol. –Such hormones have wide-ranging effects on body functioning.

42. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

43. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning

44. Slide Development: Lonnie M. Lowery, Ph.D.Copyright 2003 Thomson Learning