1. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.1 Chapter 16 Nutrition and Physical Fitness

2. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.2 Lesson 16.1 Chapter 16

3. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.3 Key Concepts Regular physical activity is an important part of a healthy lifestyle. Healthy muscle structure and function depend on appropriate energy fuels and tissue-building material as well as oxygen and water. Different levels of physical activity and athletic performance draw on different body fuel sources.

4. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.4 Key Concepts, cont’d A sedentary lifestyle contributes to health problems.

5. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.5 Physical Activity Recommendations and Benefits Guidelines and recommendations Health benefits –Coronary heart disease Heart muscle function Blood cholesterol levels Oxygen-carrying capacity –Hypertension –Diabetes

6. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.6 Physical Activity Recommendations and Benefits, cont’d –Weight management –Bone disease –Mental health

7. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.7 Physical Activity Recommendations and Benefits, cont’d Types of physical activity –Activities of daily living –Resistance training –Aerobic exercise

8. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.8 Physical Activity Recommendations and Benefits, cont’d

9. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.9 Physical Activity Recommendations and Benefits, cont’d

10. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.10 Physical Activity Recommendations and Benefits, cont’d Meeting personal needs –Health status and personal gains –Achieving aerobic benefits –Exercise preparation and care

11. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.11 Dietary Needs During Exercise Muscle action and body fuels –Structure and function –Fuel sources –Oxygen Body fitness Body composition

12. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.12 Dietary Needs During Exercise, cont’d Fluid and energy needs –Fluid –Energy and nutrient stores

13. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.13 Dietary Needs During Exercise, cont’d Macronutrient and micronutrient recommendations –Nutrient ratios –Carbohydrate –Fat –Protein –Vitamins and minerals

14. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.14 Iron Supplementation Body iron stores are determined by testing blood indexes –Hemoglobin: Protein containing iron needed for oxygen transport –Hematocrit: Proportion of red blood cells to total blood volume –Ferritin: Protein storing iron for later use

15. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.15 Iron Supplementation, cont’d Precautions –May cause nausea, vomiting, and constipation –Avoid taking iron supplements with milk or any other calcium-containing products. –Iron also competes with other metals for absorption, such as zinc and copper. –Ascorbic acid, or vitamin C, aids in iron absorption.

16. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.16 Iron Supplementation, cont’d Sports anemia –False need for iron supplementation –May have low hemoglobin for a time because of the rapid expansion of blood volume

17. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.17 Female Athlete Triad Performance Social pressure Low bone mass

18. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.18 Lesson 16.2 Chapter 16

19. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.19 Key Concept A healthy personal exercise program combines both strengthening and aerobic activities.

20. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.20 Athletic Performance General training diet –Prevents malnutrition and risk of injury and infection –Carbohydrate Moderate to high amounts, 5 to 7 g/kg body weight Endurance: 7 to 10 g/kg body weight per day

21. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.21 Athletic Performance, cont’d –Fat 25% to 30% of the total kilocalories High-fat meal could hinder performance –Protein Approximately 10% to 30% total kilocalories or 1.2 to 1.7 g/kg body weight per day

22. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.22 Athletic Performance, cont’d –Total energy Varies depending on body size and type of training or competition involved Variety of foods

23. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.23 Athletic Performance, cont’d Competition –Carbohydrate loading –Pregame meal –Hydration

24. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.24 Athletic Performance, cont’d Insert Table 16-5

25. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.25 Athletic Performance, cont’d Pregame meal –Sample –Approximately 320 kcal; high complex carbohydrate and low in protein, fat, and fiber ¾ cup spaghetti (150 kcal, 30 g carbohydrate) ¼ cup tomato sauce (23 kcal, 4.5 g carbohydrate) 1 slice French bread, small (88 kcal, 17 g carbohydrate) ½ cup apple juice (58 kcal, 15 g carbohydrate)

26. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.26 Athletic Performance, cont’d Hydration –Dehydration can be serious –Fluid needs depend on various factors –Recommended to drink 6 to 12 oz of fluid every 15 to 20 minutes during athletic events –Plain water is usually preferred except for events that last more than 1 hour –For events lasting more than 1 hour, consume beverages containing 4% to 8% glucose concentrations and 0.5 to 0.7 g/L sodium

27. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.27 Athletic Performance, cont’d Sports drinks –Development –Water versus sports drinks –History –Sorting out claims

28. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.28 Athletic Performance, cont’d Ergogenic aids –What are they? Substances or treatments to gain the competitive edge “Magic”

29. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.29 Athletic Performance, cont’d Ergogenic aids, cont’d –Arginine, lysine, ornithine –Antioxidants –Caffeine –Carnitine –Creatine –DHEA –Ginseng –HMB

30. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.30 Misinformation Athletes and coaches particularly susceptible Examples –Athletes need protein for extra energy –Extra protein builds bigger and stronger muscles –Megadoses of vitamin supplementation enable athletes to use more energy –A pregame meal of steak and eggs ensures maximal performance

31. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.31 Summary Healthy muscle structure and function depend on appropriate energy fuels and tissue-building material as well as oxygen and water. A sedentary lifestyle contributes to health problems. A successful exercise program combines both strengthening and aerobic activities.

32. Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved.32 Summary, cont’d The optimal diet for athletes is approximately 60% of calories from carbohydrates, 25% from fat, and 15% from protein. During the week before an athletic event, especially during an endurance event, athletes may practice carbohydrate loading. Pregame meals usually are composed of small meals, mainly complex carbohydrates, with little fat, protein, or fiber.