Transcript Fitness
Fitness Physical Activity, Nutrients, And Body Adaptations Fitness • 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 –VO2 max-oxygen consumption! • Cardiorespiratory conditioning –Cardiac output-blood volume per heartbeat. • Besides strength, conditioned muscles also use O2 more efficiently and can burn fat longer! • Balanced fitness program The Energy Systems Anaerobic exercise ATP + Creatine Phosphate Usain Bolt: Sprinter/Distance Runner Aerobic exercise ATP from fat (if over 20-30 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 Fluids And Electrolytes • Electrolyte losses and replacement • Hyponatremia Fluids And Electrolytes • Poor beverage choices –Caffeine –Alcohol Choosing A Diet • Water • Nutrient density • Carbohydrate • Protein Choosing A Diet Choosing A Diet • Pregame meals Choosing A Diet • Postgame meals: to eat or not? – Research: 30-60 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?