Principles of Fitness for Health Module 4.4

Introduction Nutrition & fitness have a two-way relationship Optimal nutrition contributes to athletic performance & Conversely, regular exercises contribute to a person’s ability to use & store nutrients optimally Together, the two are indispensable to a high quality of life Fitness, like good nutrition, is an essential component of good health

Introduction Physical activity: Pushing the body composition toward the lean Increasing the daily caloric allowance With more calories come more nutrients and other beneficial constituents of foods

Introduction Improvement is not only possible but an inevitable consequence of becoming more active As you improve your physical fitness, you not only feel better and stronger, but you look better Physically fit people walk with confidence and purpose Posture and self-image improve along with physical fitness

Introduction The more active you are the more fit you are likely to be          Fitness builds slowly and so activity should increase gradually          For beginners, consistency is very important          Establish a regular pattern of physical activity first          Plan to increase that amount over time          View your exercise time as a lifelong commitment

Fitness depends on a certain minimum amount of Physical activity Bodily movement produced by muscle contractions that substantially increase energy expenditure Exercise Planned, structured, and repetitive bodily movement that promotes or maintains physical fitness

Benefits of Fitness People who regularly engage in just moderate physical activity live longer on average than those who are physically inactive A sedentary lifestyle ranks with smoking and obesity as a risk factor for developing cardiovascular disease, some forms of cancer, stroke, diabetes, and hypertension

Benefits of Physical Activity Include

Benefits of Physical Activity Include          Increase self-confidence          More energy          Less stress & anxiety          Improved sleep          Enhanced immunity          Lower risk of heart disease          Lower risk of certain cancer          Stronger bones          Lower risk of diabetes          Lower risk of high blood pressure          Improve quality of life          Increase independence in life’s later years

The Components of Fitness The body’s ability to meet physical demands, composed of four components: Aerobic capacity      Cardiovascular or Cardiorespiratory Endurance    Muscle strength and endurance    Flexibility      Body Composition   

The Elements of a Total Fitness Program A safe and effective fitness program to perform well in Physical Fitness testing and reduce the risk of injury includes a: Warm-up Aerobic exercise Resistive exercise Flexibility exercise Cool-down

Warm-Up The objectives of a warm-up are: 1. Slowly increase the pulse rate 2. Facilitate vascular changes to accommodate aerobic exercise. 3. Gear up the energy metabolism 4. Increase the elasticity of the muscle fibers 5. Preserve muscle glycogen and decrease lactic acid formation.

Cool-Down The cool-down portion of an exercise session promotes recovery from exercise stress The objectives of the cool-down are to: 1 . Slowly decrease pulse rate 2. Decrease core body temperature 3. Slowly constrict blood vessels 4. Continue the adequate supply of blood to the brain. 5. Facilitate removal of metabolic waste products from the muscles.

Aerobic & Resistive Exercise Aerobic exercise places physiological demand on the Cardiovascular system. Resistive exercise physiological demand on the skeletal-muscular system

Aerobic Exercise Physical activity where the heart rate can be elevated and maintained steadily for at least ten minutes and there is increased oxygen uptake and delivery to the body and muscles  A few examples include walking, jogging, cycling, swimming, and cross country skiing The three parameters that affect aerobic capacity are: frequency intensity and duration of the exercise

Effects of Cardiorespiratory endurance Regular aerobic exercise strengthens the heart muscle and increases the amount of blood pumped with each heartbeat. This in turn decreases resting heart rate, the rate at which the heart beats when the body is at rest to supply blood to the tissues. The more fit you are, the lower your resting heart rate and the more blood your heart can pump to your muscles during exercise.

Resting Heart Beat As a rule of thumb The average resting plus rate for adult is around 70 beats per minute Can be slightly higher or lower Active people may have resting plus rates of 50 or even lower

Target heart rate Target heart rate   To gains benefits of Cardiovascular exercise you must elevate your heart beat to a certain level    This elevated heart beat is called    Target heart rate That must be considerably faster than resting rate but not so fast as to strain it To achieve this goal you must work up to the point of which you can exercise aerobically for at least 20 minutes or more.

Heart Beat Estimate Your Maximum Heart Rate (MHR) Subtract your age from 220. This provide an estimate of the MHR       Should never exercise at this rate Determine your Target Heart Rate range Multiply MHR by 60 & 80 % to find your upper & lower limits Example Age 25 MHR: 220-25= 195 Range: 0.60x195=128 0.80x195=156

Heart Beat

The FIT Classification System The three parameters used to influence the exercise effects on the Cardiovascular system: F-frequency (times per week) I- intensity (percent of maximum heart rate, %MHR) T-time (the number of minutes that the elevated heart rate is maintained

The FIT Classification System Factor Low Average High F - frequency (days/wk) 3 4 5 + I - intensity (%MHR) 60 – 69 (low) 70 – 79 (moderate) 80-90 (high) T - time (continuous minutes) 10 - 20 15-45 30-60

Resistive Exercise

Resistive Exercise Weight training is the most popular resistive exercise. Muscles moves the bones There are two sets of muscles around each joint One contract and other relaxed There are three (3) parameters that influence muscle contractility: 1. Amount of resistance 2.The number of repetitions 3.the speed of the muscle contraction

Resistive Exercise To maintain strength 8-12 repetitions twice a week To gain strength three times a week

The Overload Principle

The Overload Principle The Overload Principle involves applying a greater work load than normal on the cardio-respiratory or skeletal-muscular systems that leads to increased functional capacity For aerobic capacity improvement, one must work at least at 70%MHR

Logging Activity for Weight Control and Health An exercise volume that has been associated with reducing the risk of chronic disease is burning between 2,000-3,000 Calories per week in exercise 30-45 minutes of moderate intensity exercise, 3-5 times per week promotes weight loss. 60 minutes of rigorous activity per day is needed to lose weight, keep the weight off, and improve functional capacity.

Fundamentals of Exercise for Nutrition Module 4.5

Fuel Utilization During Exercise Type of Fuel CARBOBOHYDRATE FAT AMINO ACIDS

Fuel For Exercise During rest The body derives a little more than half of its energy from fatty acids Most of the rest from glucose A little from amino acids For Physical activity the body uses different mixtures of fuels depending on the: Intensity Duration of its activities and Depending on its own prior training

In the first 10 minutes or so of activity The body adjusts its fuel mix to use the stored glucose of muscle glycogen In the early minutes of activity, glycogen provides the majority of energy the muscles use to go into action In the first 10 minutes or so of activity The active muscles rely almost entirely on their own stores of glycogen Within the first 20 minutes or so of moderate activity A person uses up about one-fifth of the available glycogen

CARBOHYDRATE

CARBOHYDRATE The Carbohydrate is absolutely essential for exercise. Without it, your muscles cannot perform. When you exercise AEROBICALLY, muscles burn fat and extract energy from glucose more efficiently in the presence of Oxygen, thereby conserving your body’s limited stores of glucose. People who run out of muscle glycogen “hit the wall” When blood glucose dip too low, the nervous system function comes almost to a halt

Maintaining Blood Glucose for Activity Eat a high-carbohydrate diet regularly Take glucose (usually in sports drinks) periodically during endurance activities Eat carbohydrate-rich foods after performance Train the muscles to maximize glycogen stores

Recovery Nutrition after Exercise Muscle glycogen repletion begins immediately after the exercise and prepares the energy stores for the next workout! Consuming meals that provide the combination of carbohydrate and protein at a three gram to one gram ratio promotes muscle glycogen repletion

CARBOHYDRATE LOADING

A.k.a. glycogen loading or glycogen supercompression A regimen of moderate exercise, followed by eating a high-carbohydrate diet Enables muscles to temporarily store glycogen beyond their normal capacity Can nearly double muscle glycogen concentration A.k.a. glycogen loading or glycogen supercompression

Diet and exercise influence glycogen stores in the muscle. High carbohydrate intake (7-10 gm/Kg/day) 60-65% of Calories from carbohydrate The timing of the carbohydrate intake in relation to exercise is important: Prior to the Exercise (4 hours before or 2 hours before and 5-10 minutes before) During the Exercise (about every 15 or 20 minutes) After the Exercise (immediately after and again 2-6 hours later)

PROTEIN

Using Protein and Amino Acids to Build Muscles and Fuel Activity Athletes use protein to build and maintain muscle and other lean tissue structures And, to a small extent, to fuel activity The body handles protein differently during activity than during rest

In the hours of rest that follow physical activity Muscles speed up their rate of protein synthesis They build more of the proteins they need to perform the activity Eating protein, together with carbohydrate, enhances protein synthesis Whenever the body rebuilds a part of itself, it must tear down old structures to make way for the new ones

Using Protein and Amino Acids to Build Musclesand Fuel Activity Dietary protein provides the needed amino acids for the synthesis of new muscle protein However, the true director of synthesis of muscle protein is physical activity

FAT

Fats The dietary fat recommendations made to the athlete are the same that support health and meet the DRIs Consume low-fat foods prior to exercise and a low-fat (20-25% of Calories) diet in general MCT (Medium chain FA) have been touted to be useful during exercise, but not proven, however, they are useful for malabsorption syndromes due to their direct absorption into the blood stream

WATER

Fluids and Temperature Regulation in Physical Activity The ability to keep the body cool during exercise is key to exercise capacity and avoiding injury. A lot of heat is generated in the body due to the inefficiencies of energy transfer to make ATP. Sweating creates the evaporative cooling system employed during exercise to keep the core body temperature in a functional range.

Fluids and Temperature Regulation in Physical Activity The exercising body loses water primarily via: Sweat Breathing Dehydration is a real threat

Understanding and Controlling Body Temperature The core body temperature rises during exercise If the core body temperature >104oF, exercise capacity diminishes and risk of thermal injury increases Fluid, salt, and other components are lost in sweat during exercise – about a liter of fluid per hour of exercise, and 2.6 grams of salt per liter Salt (NaCl) is 40% sodium, ½ t salt replaces the sodium lost in 1 hour of vigorous exercise

Dehydration to Hydration The sensation of thirst signifies 1% dehydration. AT 2% cardiovascular and aerobic function is reduced. 5% dehydration, serious thermal injury risk. The body can absorb 1 liter of fluid per hour. Replacing fluids (cool, dilute, small, and frequent amounts) during strenuous exercise is important: 1 cup at 41oF, every 10-15 minutes Drink without thirst to avoid dehydration

Water The best drink for most active bodies is plain cool water Water rapidly leaves the digestive tract to enter the tissues Water cools the body from the inside out Endurance athletes are an exception They need more from their fluids than water alone The first priority for endurance athletes should always be replacement of fluids ---------------------------------------------------