1. Principles of Fitness for Health
Module 4.4

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. Benefits of Physical Activity Include

9. 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

10. 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   

11. 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

12. 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.

13. 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.

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

15. 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

16. 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.

17. 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

18. 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.

19. 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: = 195
Range: 0.60x195=128
0.80x195=156

20. Heart Beat

21. 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

22. 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)
15-45
30-60

23. Resistive Exercise

24. 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

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

26. The Overload Principle

27. 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

28. 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.

29. Fundamentals of Exercise for Nutrition
Module 4.5

30. Fuel Utilization During Exercise
Type of Fuel
CARBOBOHYDRATE
FAT
AMINO ACIDS

31. 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

32. 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

33. CARBOHYDRATE

34. 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

35. 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

36. 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

37. CARBOHYDRATE LOADING

38. 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

39. 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)

40. PROTEIN

41. 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

42. 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

43. 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

45. FAT

46. 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

47. WATER

48. 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.

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

50. 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

51. 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 minutes
Drink without thirst to avoid dehydration

52. 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