Transcript NORMAL NUTRITION NURP 102 ANDERSON

Chapter Ten: Fitness and
Nutrition




Define physical fitness and discuss its
benefits to humans
Identify and explain the 5 health-related
components of fitness
Explain the recommended principles of
conditioning.
Identify types of exercises, aerobic and
anaerobic and benefits of each
Chapter Ten, Contd.




Describe factors that impact glycogen
use during exercise
Describe what is mean by sports
anemia
Identify the rule of thumb for water
replacement following exercise
Describe the balance of energy
nutrients that best supports physical
performance.
Fitness and Longevity

“Moderate levels” of
physical fitness attainable
by most adults appear to
be protective against early
mortality
Health-Related Components of
Fitness



Flexibility: ability to bend and recover
without injury
Muscle Endurance and Strength: Ability
to contract repeatedly without
becoming exhausted
Cardiorespiratory Endurance: Ability to
perform moderate to high intensity
exercise for a prolonged period of time
Health Components, Cntd.

Body Composition: Proportion of
muscle to fat
Principles of Conditioning

Progressive Overload




Increase frequency of activity
Increase intensity of activity—more
strenuously
Increase duration of length of time of
activity
Perceived Exertion: Exercise only to a
point slightly exceeding comfort level
Aerobic Conditioning


Exercising 20-26 minutes, 3-4 times per
week
Benefits:



Cardiac output increases—blood able to
carry more oxygen
Heart becomes large and stronger & more
efficient—each beat pumps more blood
Pulse rate decreases—more heart rest
Aerobic Conditioning, cntd.



Lungs become stronger—breathing is more
efficient
Improves circulation
Reduces blood pressure
Anaerobic Conditioning

Includes such things as calisthenics and
weight lifting



Develops muscle strength and endurance
Increases lean body mass—bulk of muscles
Maintain body and bone mass
Fuels for Activity


Bodies fuels for activities include
glucose, fatty acids, and a small amount
of amino acids
Glycogen Storage:


How much Carbohydrate eaten affects how
much glycogen is stored.
Glycogen can become depleted quickly—
especially if diet is low in carbohydrate
Activity Intensity

Moderate activity is preferred


Oxygen more available to utilize glucose
and fatty acids
First 20 minutes of activity uses mostly
glucose, then less glucose and more fat
Glucose Usage




Higher carbohydrate diet is the
optimum diet for exercising—60% of
kcalorie intake
Take in Glucose during Activity
Regular glycogen depletion will increase
your ability to store it.
Conditioned muscles use fats more
efficiently
Exercise and Weight Control



After 20 minutes of exercise fat cells begin to
shrunk in size and empty their fat
Fat breakdown requires adequate oxygen
To control weight and lose fat, utilize
activities that are low to moderate in
intensity—example is fast-paced walking
Protein Needs during Exercise



Diets rich in carbohydrate result in less
protein used during exercise
Diets low in carbohydrate will result in
protein being used to make glucose
Protein needs may increase slightly
when physically active—doesn’t require
protein supplements
Vitamins and Minerals




Nutrient supplements do not enhance
performance of well-nourished people
Should be able to get enough nutrients
from the food you eat
Iron Deficiency: More prevalent in
women who are physically active
Sports Anemia: Low iron usually
corrects itself with a nutritional diet
Water and Exercise



Water is a crucial nutrient for everyone
especially during physical activity
Necessary to rehydrate before, during,
and after activity
Rule of Thumb: Replace a one-pound
fluid loss with two cups of plain, cool
water
Food for Fitness




A diet should be high in carbohydrate,
low in fat and adequate in protein
Carbohydrate: 60%
Fat: 30% or less
Protein: 12-15% (15% is probably
best)
Supplements and Ergogenic Aids
Used by Athletes



Ergogenic: Work enhancing or work
producing –supposedly improves athletic
performance (Protein supplements are not
needed)
The way to make muscles grow is to make
them work
CREATINE: Taken to enhance energy
production during intense activity—
megadoses may pose risks for organs and
muscles
TEST QUESTIONS

1. Aerobic exercise results in which of
the following:
A. Stronger heart muscle
 B. Decrease in total blood volume
 C. Heart pumps more blood per beat
 D. More efficient breathing

Test Questions

2. The most important nutrient
needed, beyond a balanced diet, for the
exerciser is:




A.
B.
C.
D.
Extra vitamins
Water
Extra minerals
Extra fat
Test Questions

3. You don’t have to work fast to use
energy efficiently.


A. True
B. False