Kin 110 Lecture 10 Ch. 10 Fitness and Sport

Fitness and Sport Activity and Nutrition are necessary together good nutrition is essential for performance and activity is essential for weight control and healthy body composition adequate fluid and carbohydrate intake are needed to perform

Benefits of Exercise Table 10-1 Improve overall Fitness Skill - agility, balance, coordination, reaction time Health - endurance, body composition, muscular and skeletal fitness Reduced risk for heart disease heart muscle and circulation reduce other risk factors

Benefits of Exercise Prevents and treats obesity caloric use stimulates fat burning and mobilization Prevents and controls diabetes Osteoporosis Infections Enhances psychological health

Designing a Program Kin 143 (PAR-Q) over 35 speak with a physician before drastically increasing activity Phase 1 incorporate 30 minutes of moderate activity into your daily routine develop habits and use of body

Basic Fitness Program Phase Two increase goal to 30 min of more vigorous activity 3-5 days per week Fig 10-2, p 360 include resistance exercise 2-3 times per week Warm-up slow jog, flexibility (2-3 per week) workout 65-85 % of Heart Rate Max 220 - age cool down slow jog, flexibility

Metabolism All chemical reactions that occur in the body release of energy from foods conversion of substances preparation of excretions Metabolic pathway sequence of chemical reactions Anabolic - building Catabolic - breakdown digestion energy release, CO2 + H2O

Energy Sources for Muscle Adenosine Tri-phosphate (ATP) energy currency for cells ion pumping, enzyme activity, muscle contraction Solar energy from Sun trapped by plants and stored as chemical energy ADP + Pi + energy => ATP ATP stores can sustain muscle for 2-4 seconds

Maintaining ATP Breakdown of PCr, Carbos, Fats, and Protein maintain ATP ATP breakdown products activate the splitting of PCr Phosphocreatine sustains ATP for about 10 secs fastest most powerful activities

Carbohydrates Blood glucose and Muscle Glycogen Glycolysis catabolism of glucose First Phase - very rapid low yield ( 2 ATP / glucose) 30 sec. To 2 min. Low O2 - Anaerobic Glycolysis intense exercise - Lactic Acid Acid buildup can inhibit activity

Carbohydrate High O2 - Aerobic Glycolysis moderate to low intensity exercise breakdown products move to mitochondria completely broken down into CO2 and H2O requires O2 yields 36 ATP more efficient but slower sustain activity for 2 min to 4 or 5 hours

Carbohydrate Source Blood Glucose and Glycogen Glycogen depletion Main source is muscle glycogen Glycogen depletion exercise capacity is cut in half Carbohydrate loading Prevents severe depletion and “hitting the wall” contribution of blood glucose is very important after 20-30 min carbohydrate intake during exercise 30-60 g per hour maintain blood glucose delay fatigue 30 - 60 minutes

Fats : low intensity fuel Slow metabolism, important for bouts longer than 20 minutes massive storage Adipose Muscle caffeine increases availability and utilization “hitting the wall” - can only sustain a fast walk or slow jog * because only fuel source is fats* Table 10-3, p 364

Power Foods Dietary Guidelines Proper diet will maximize an athletes potential Athletes need to add the energy required for training to the basal requirements Estimate 5-8 kcal/min (moderate activity) Assessment of body composition is important body fat %, weight change

High Carbohydrates Higher intake for athletes replenish stores increase from 5g/day/Kg to 8-10g/day/Kg focus on carbohydrate rich sources, to supplement needs 60 - 70 % carbohydrates Fig. 10-4 potatoes, rice, pasta

Carbohydrate loading Appropriate for continuous events lasting over 90 min shorter events repeated within 24 hours couple with tapering of training before competition figure p. 371 caution, can increase water retention with glycogen storage *Eat Carbo rich foods after exercise Juice, candy bar…*

Protein Small contribution to energy endurance 10-15 %, especially with inadequate Carbs. ? Anabolic effect of carbohydrate rich diet? Insulin, growth hormone protein generally met by balanced diet may need increase for high level endurance and weight training athletes increase to 1.2-1.6 g/Kg body weight AA or protein supplements are not necessary

Vitamins and Minerals Same or slightly higher requirements than sedentary May be some antioxidant protection with higher C and E balanced diet should be fine Iron - deficiency anemia Calcium osteoporosis, stress fracture

Pre Game Meal Light - 300-100 kcal 2-4 hours before event primarily carbohydrates (70%) milk, grapefruit, baked beans, apples sustained release of glucose low insoluble fiber blend food for easy digestion if only 1-2 hours before event cliff bar, power bar ?avoid carbohydrates one hour before event - athlete specific

Body Fluids 6-8 cups per day Sweat losses, 3-8 cups per hour body temperature increases with loss of 3% body weight in H2O reduced endurance, strength and performance Heat Illness profuse sweating, headache, dizziness, nausea, vomiting maintain fluid intake, avoid intense exercise in extremely hot and humid environments

Fluid intake Drink regularly up to 2 hours before activity ( water, diluted fruit juice, sports drink) 20 - 30 min before 1-1.5 cups during .5 to 1 cup every 20 min 6-8 % glucose (sports drinks) otherwise impairs absorption After, 2 cups per pound lost Alcohol and Caffeine dehydrating effect

After Exercise Carbohydrate rich foods within 2 hours - 50-200g fruit juice, candy, sports drinks electrolyte replacement Na+, K+ - (salt, banana) sports drinks most important for 60 - 90 minute events large loss of sweat glucose polymer (linked glucose) - OK fructose absorbed slowly