2. Fitness Physical Activity, Nutrients, And Body Adaptations Kristen Kodeski, MS, RD

4. Fitness Sedentary Physical activity –Exercise Copyright 2005 Wadsworth Group, a division of Thomson Learning

5. Benefits Of Fitness Restful sleep Nutritional health Optimal body composition Optimal bone density

6. Resistance to colds and other infectious diseases Low risks of some types of cancers Strong circulation and lung function Low risk of cardiovascular disease Low risk of type 2 diabetes Reduced risk of gallbladder disease in women

7. Low incidence and severity of anxiety and depression Long life and high quality of life in the later years Strong self-image

8. Energy Balance Energy In = Energy Out  weight maintenance Energy In > Energy Out  Weight Gain Energy In < Energy Out  Weight Loss A o ne-pound weight loss is equivalent to a calorie deficit of 3500 calories.

9. Physical Activity Pyramid

10. Developing Fitness

11.  Flexibility  Muscle strength and endurance  Cardiorespiratory endurance  Conditioning  Training  Overload principle

12. Cardiorespiratory Endurance Aerobic activity –VO 2 max Cardiorespiratory conditioning –Cardiac output Muscle conditioning

13. The Energy Systems

14. Glucose Use Diet affects glycogen storage and use

15. Exercise is the only way to deplete muscle glycogen Carbohydrate is the main source of energy for high-intensity, short or intermittent duration activities –Competitive races, basketball, football, soccer, & swimming Contributes to energy used in moderate intensity activites –Jogging, hiking, aerobic dancing, & gymnastics

16. Glucose Use  Intensity of activity affects glycogen use  Lactic acid  Duration of activity affects glycogen use

17. Glucose Use Glucose depletion –Carbohydrate loading Glucose during activity Glucose after activity Training affects glycogen use

18. Fat Use Recommendations for endurance athletes –20% - 30% of energy intake from fat Dietary fat vs. body fat stores

19. Duration of activity affects fat use Intensity of activity affects fat use Training affects fat use Fat Use

20. Protein Use Protein used in muscle building Protein used as fuel Diet affects protein use during activity

21. Intensity and duration of activity affect protein use during activity Training affects protein use Protein Use

23. Vitamins And Minerals Supplements Vitamin E

24. Vitamins And Minerals Iron –Iron deficiency Iron-deficiency anemia –Sports anemia –Iron recommendations for athletes

25. Fluids And Electrolytes Fluid losses via sweat Hyperthermia –Heat stroke Hypothermia

26. Fluids And Electrolytes

27. Electrolyte losses and replacement Hyponatremia Poor beverage choices –Caffeine –Alcohol

28. Choosing A Diet Water Nutrient density Carbohydrate Protein

29. Choosing A Diet

30. Pregame meals Postgame meals

31. Supplements Ergogenic aids Protein powders Amino acid supplements

32. Supplements Carnitine Chromium picolinate Complete nutrition supplements

33. Supplements Creatine Caffeine Oxygenated water

34. Supplements DHEA and androstenedione Human growth hormone = hGH

35. What About…