1. Judith E. Brown Prof. Albia Dugger Miami-Dade College www.cengage.com/nutrition/brown Nutrition and Physical Fitness for Everyone Unit 27

2. Benefits of Physical Activity Regular physical activity benefits both physical and psychological health in people of all ages

3. Benefits of Physical Activity

4. Exercise Plus Diet Exercise benefits health most when combined with a good diet Some benefits of exercise may be related to lowering body fat content Exercise and increased muscle mass increase calorie requirements

5. Physical Activity and Fitness Physical activity increases physical fitness Physical fitness The health of the body as measured by muscular strength, endurance, and flexibility in the conduct of physical activity

6. Muscle Strength Muscle cell size and strength increases with weight-bearing (resistance) exercise Muscle endurance increases with lighter weight and more repetitions

7. Aerobic Fitness Endurance is a measure of aerobic fitness Aerobic fitness State of respiratory and circulatory health as measured by the ability to deliver oxygen to muscles and the capacity of muscles to use the oxygen for physical activity

8. How Is Aerobic Fitness Determined? Maximal oxygen consumption (VO 2 max) Highest amount of oxygen that can be delivered to, and used by, muscles for physical activity Measured in an exercise laboratory Aerobically fit people may train at 70-85% of VO 2 max

9. Measuring VO 2 max

10. Estimating VO 2 max The heart rate at which the highest level of O 2 consumption occurs (“maximal heart rate”) roughly corresponds to VO 2 max Target heart rate = (220 – age) x %MHR

11. Estimating VO 2 max

12. Target Heart Rates

13. Measure Your Heart Rate Determine if you are exercising at the right level by taking your pulse as soon as you finish exercising

14. Nutrition and Fitness Foods are the source of energy for physical activity For some activities, glucose is the primary energy source – for others it is fat

15. Muscle Fuel Muscles use fat, glucose, and amino acids for energy Fat is the primary energy source during inactivity and low-to-moderate activity (aerobic) Glucose is the primary source during high intensity, short duration activities (anaerobic)

16. Energy Sources

17. Diet and Aerobic Fitness Healthy diets promote physical fitness by facilitating normal weight maintenance, reducing plaque buildup in arteries, and supplying essential nutrients

18. A Reminder About Water Physical activity, and climates that are either hot and humid or cold and dry, increase the body’s need for water For exercise that lasts over an hour, sports drinks improve hydration

19. Personal Fitness Program Benefits of training diminish after 2 weeks, and disappear after 8 months of inactivity Choose an activity that you enjoy

20. Becoming Physically Fit Physical fitness: Results from resistance training and aerobic exercise Leads to muscle strength, endurance, and flexibility

21. Resistance Training Plan A. Resistance training: Goal: To improve muscle strength, flexibility, and endurance Components: Two to three resistance training sessions per week Each session includes 10 exercises repeated in sets of 8 to 12. Exercises should involve all major muscle groups.

22. Aerobic Training Plan B. Aerobic training: Goal: To increase the ability of the respiratory and circulatory systems to deliver oxygen to working muscles (to build “cardiorespiratory” fi tness) Components: Three exercise sessions per week (lasting 20 to 30 minutes each) at 60 to 75% of maximal heart rate Aerobic exercise should be a continuous activity (not stop-and-go) and involve all or most major muscle groups.

23. Flexibility Training Plan C. Flexibility: Goal: Increase range of motion of muscles and joints. Components: Strength training Regular exercise Gentle warm-up exercise Gentle cool down exercise

24. Major Muscle Groups

25. Some Is Better than None Physical activity levels that are lower than recommended levels still benefit health Additional benefits occur as exercise increases in intensity, duration, or frequency

26. Caloric Value of Exercise

27. Population-Based Recommendations Physical Activity Guidelines for Americans 150 minutes of moderate aerobic activity/week 2 sessions of strengthening activities/week Caution: People with chronic disease, or who are out of shape and over 40, should consult a physician

28. Do Things You Enjoy

29. Death During Exercise Death during exercise is rare – usually due to underlying heart disease Regular exercise reduces risk

30. America Needs to Shape Up 47% of adults do not get enough exercise 40% are inactive Only 20% do strength training twice weekly Increased activity would lower risks of obesity, type 2 diabetes, and other disorders

31. Activity of US Adults (2006)

32. Fitness in Children Fewer than 1 in 10 public schools require daily physical activity – average 25 min/week Recommendations: 1 hour moderate/vigorous activity/day Physical fitness tests should be performed periodically

33. Physical Fitness Assessment

34. Play Is Good Exercise