1. Kin 110 Lecture 10
Ch. 10 Fitness and Sport

2. 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

3. 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

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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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 min
carbohydrate intake during exercise
30-60 g per hour
maintain blood glucose
delay fatigue minutes

13. 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

14. 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

15. 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
% carbohydrates
Fig. 10-4
potatoes, rice, pasta

16. 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…*

17. Protein Small contribution to energy
endurance %, 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 g/Kg body weight
AA or protein supplements are not necessary

18. 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

19. 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

20. 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

21. Fluid intake
Drink regularly up to 2 hours before activity ( water, diluted fruit juice, sports drink)
min before 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

22. 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 minute events
large loss of sweat
glucose polymer (linked glucose) - OK
fructose absorbed slowly