Fitness Physical Activity, Nutrients, And Body Adaptations

Fitness Sedentary Physical activity –Exercise

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

Benefits Of Fitness Resistance to colds and other infectious diseases Low risks of some types of cancers Strong circulation and lung function

Benefits Of Fitness Low risk of cardiovascular disease Low risk of type 2 diabetes Reduced risk of gallbladder disease in women

Benefits Of Fitness Low incidence and severity of anxiety and depression Strong self-image Long life and high quality of life in the later years

Physical Activity Pyramid

Developing Fitness: Guidelines for physical fitness –Type of activity –Frequency –Intensity –Duration

Developing Fitness Flexibility Muscle strength and endurance Cardiorespiratory endurance

Developing Fitness Conditioning –Training Overload principle: >frequency >intensity >duration

Developing Fitness Body’s response to physical activity: good and bad! –Hypertrophy vs. atrophy

Developing Fitness Exercise –Warm-up and cool-down –Cautions on starting Weight training

Cardiorespiratory Endurance Aerobic activity –VO 2 max-oxygen consumption! Cardiorespiratory conditioning –Cardiac output-blood volume per heartbeat.

Besides strength, conditioned muscles also use O 2 more efficiently and can burn fat longer! Balanced fitness program

The Energy Systems

Anaerobic exercise Aerobic exercise Usain Bolt: Sprinter/Distance Runner ATP + Creatine Phosphate ATP from fat (if over min.)

Glucose Use Diet affects glycogen storage and use

Glucose Use Intensity of activity affects glycogen use Lactic acid Duration of activity affects glycogen use

Glucose Use Glucose depletion –Carbohydrate loading Glucose during activity: when? Dana Torres: Olympic Athlete

Glucose Use Glucose after activity Training affects glycogen use Geoffrey Mutai: 2011 ING Marathon Champion, NYC.

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

Fat Use Duration... Intensity... Training... Bottom line...longer duration, slower pace=>fat loss!

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

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

Protein Use

Vitamins And Minerals Supplements Vitamin E

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

Fluids And Electrolytes Fluid losses via sweat Hyperthermia Heat stroke! Hypothermia

Fluids And Electrolytes

Electrolyte losses and replacement Hyponatremia

Fluids And Electrolytes Poor beverage choicesPoor beverage choices –Caffeine –Alcohol

Choosing A Diet Water Nutrient density Carbohydrate Protein

Choosing A Diet

Pregame meals

Choosing A Diet Postgame meals: to eat or not? –Research: minutes following exercise is ideal. –Longer duration between exercise and eating only slows recovery. –May hinder long term performance in some athletes. –G1, G2 or G3 anyone?