Transcript Chapter ---- Carbohydrates: Sugar, Starches and Fiber

Chapter 10
Nutrition, Fitness, and
Physical Activity
Nutrition and Fitness
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Fitness, like good Nutrition, is an essential
component of good health.
Moderate amount of physical activity recommend
for all ages.
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About 33% of adults engage regular physical activity.
About 38% of adults report no physical activity at all.
© 2007 Thomson - Wadsworth
Nutrition and Fitness
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Fitness is defined as the ability to perform
routine physical activity without undue
fatigue.
The overload principle assumes that the
body will adapt to the stresses placed on
it.
Copyright 2010, John Wiley & Sons, Inc.
Benefits of Physical Activity
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Being fit is more than being free of
disease; it is feeling full of vitality and
enthusiasm for life.
Fitness: the body’s ability to meet
physical demands, composed of four
components:
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Strength
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Flexibility
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Muscle endurance
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Cardiovascular endurance
© 2007 Thomson - Wadsworth
Benefits of Physical Activity
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Increased self-confidence
Help weight control
More energy
Less stress and anxiety
Improved sleep
Enhanced immunity
Lowered risk of heart disease
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Decreased risk of certain cancers
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Decreased risk of diabetes
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Decreased risk of high blood pressure
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The total blood volume
increase so blood can carry
more oxygen.
Each beat of the heart pumps
more blood, it needs to pump
less often.
Heart muscles become
stronger and larger
Blood moves easily and blood
pressure falls
Circulation through the body’s
arteries and veins improves.
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Increased quality of life
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Increased independence in life’s
later years
© 2007 Thomson - Wadsworth
Getting Started on Lifetime Fitness
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The institute of Medicine recommended that at
least 60 minutes on most days of the week
engaged in any of numerous forms of physical
activity
This 60 minutes can be accumulative in relatively
brief sessions of activity.
The total amount of activity is more important
than of the manner in which it is carried out.
© 2007 Thomson - Wadsworth
Exercise Recommendation
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Most health benefits occur with at least 150
minutes (2 hours and 30 minutes) a week of
moderate intensity physical activity, such as
brisk walking. Additional benefits occur with
more physical activity.
Both aerobic (endurance) and musclestrengthening (resistance) physical activity
are beneficial.
Copyright 2010, John Wiley & Sons, Inc.
Lifetime Fitness
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The More Active you Are, The More Fit You
Likely to Be
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Lifetime Fitness
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For total fitness an exercise program :
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Aerobic activity
Strength training
Stretching.
Fitness builds slowly—activity should increase
gradually.
Consistency is very important.
Establish a regular pattern of activity and then aim
to increase over time.
View your exercise as a lifelong commitment.
© 2007 Thomson - Wadsworth
Lifetime Fitness
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To be fit:
 A reasonable weight
 Enough flexibility
 Muscle strength
 Muscle endurance
 Cardiovascular endurance
© 2007 Thomson - Wadsworth
Components of Fitness
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Physical Condition:
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Planed program of exercise directed toward improving
function of a particular of body system.
Overload: an extra physical demand placed on the
body.
Muscles response to the overload by
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Gaining strength
Ability to endurance
The overload principal applies to all aspects of fittniess.
© 2007 Thomson - Wadsworth
Components of Fitness
Physical Conditioning
 Ways that you can apply
overloaded (Increase strength
and size)
 Increase frequency (more
often)
 Increase intensity (more
strenuous)
 Increase time (exercise
Hypertrophy: an increase in size in
longer)
response to use.
Atrophy: a decrease in size in response  .
to disuse
© 2007 Thomson - Wadsworth
Components of Fitness
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Strength
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Flexibility
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Muscle endurance
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Cardiovascular endurance
© 2007 Thomson - Wadsworth
Components of Fitness
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Strength: is the ability of the muscles to work against
resistance..
The purpose of strength training
 To build well-toned muscles that let you
accomplish daily activities at work and to prevent
injury.
 The benefit is that the strong muscles, tendons,
and ligaments play a key role in preventing
injury.
Strength training also helps with weight loss
 By increasing lean muscle and thus increasing a
person’s resting metabolic rate.
© 2007 Thomson - Wadsworth
Components of Fitness
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Flexibility: the ability to bend or extend without
injury
Flexibility depends on
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Elasticity of the muscles, tendons, and ligaments
On the condition of the joints.
Flexibility decreases with aging but improves in
response to stretching.
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How improve the flexibility?
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Stretching exercises improve flexibility
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By increasing muscle and tendon elasticity and length.
Stretching should be done slowly called static
stretches.
© 2007 Thomson - Wadsworth
Components of Fitness
Endurance: the ability to sustain an effort for a long time.
Two types are:
 Muscle endurance: The power of muscles to keep going for
long periods.
 It affect to the performances.
 Example: your ability to pedal during the 10 miles of a
100 miles bike tour.
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Cardiovascular endurance: the ability of the
cardiovascular system to sustain effort over a period of time.
Your heart muscles can respond to repeated demands by
becoming larger and stronger.
Exercises that promote cardiovascular endurance are the
Best for making short-term fitness gains.
Best for long-term health improvements.
Best for weight control.
© 2007 Thomson - Wadsworth
Components of Fitness
•The best exercises to develop
cardiovascular endurance are those
that repetitively use large muscle
groups
•Arms and legs
•Last for a continuous 20 to 60
minutes.
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Energy for Exercise
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Your body runs on water, oxygen, and food—
primarily carbohydrate and fat.
Metabolism: The chemical reactions that use these
substances to make energy are called metabolism.
Your body has two interrelated energy-producing
systems:
 Aerobic: requiring oxygen.
 Anaerobic: not requiring oxygen.
© 2007 Thomson - Wadsworth
Energy for Exercise
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With ample oxygen, muscles can extract all available
energy from carbohydrate and fat by means of
aerobic metabolism.
When the muscles’ activity is great
 oxygen supply will not meet their demands,
 so they must also rely on anaerobic metabolism
to make energy.
© 2007 Thomson - Wadsworth
Energy for Exercise
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Since the anaerobic metabolic pathway can burn only
carbohydrates for fuel, it depend heavily on your limited body
stores of carbohydrates.
This system does provide an immediate source of energy
without relying on oxygen.
This energy-yielding system is extremely inefficient;
 Only 5% of carbohydrate’s energy-producing potential is
harnessed by this pathway.
The anaerobic metabolic pathway only partially burns your
carbohydrate, so it produce lactic acid in your muscles
 Which is partly broken down portions of glucose.
The buildup of lactic acid causes burning pain in the muscles.
© 2007 Thomson - Wadsworth
Energy for Exercise
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How we can deal with lactic acid buildup?
Relax the muscles at every opportunity so that the
circulating blood can carry it away and bring oxygen
to support aerobic metabolism.
Lactic acid is not a waste product
 When oxygen reaches your muscles, Lactic acid is
return to your liver, which converts it back to
glucose.
© 2007 Thomson - Wadsworth
Fitness and Exercise
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Aerobic exercise includes endurance exercises
such as jogging, swimming, or cycling, or any
exercise that increases heart rate and uses oxygen
to produce energy as ATP.
The cardiorespiratory system includes the
circulatory and respiratory systems, delivering
oxygen and nutrients to the cells.
Copyright 2010, John Wiley & Sons, Inc.
Exercise, the Heart and Muscles
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Regular aerobic exercise strengthens the heart muscle,
increases stroke volume and decreases the resting heart rate.
The resting heart rate can be measured by counting the number
of pulses per minute while at rest.
Aerobic capacity is the body’s maximum ability to generate
ATP by aerobic metabolism during exercise. Aerobic capacity is
also called VO2max.
Stress or overload during exercise causes muscles to adapt by
increasing in size and strength. This is called hypertrophy.
When muscles are not used, they atrophy, becoming smaller
and weaker.
Exercise builds and maintains muscles. People who are fit have
a greater proportion of lean body tissue than those who are not
fit.
Copyright 2010, John Wiley & Sons, Inc.
Energy for Exercise
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Aerobic exercise improves endurance of the lungs and
the muscles around the arteries and the walls of the
digestive tract and the muscles directly involve in the
activity. (cardiovascular conditioning or the training
effect)
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In cardiovascular conditioning, the total blood volume increases
so the blood can carry more oxygen.
The heart muscle become stronger and larger
 Each beat of hear pump more blood, and pump less often.
The muscles that work the lungs gain strength and endurance
 Breathing becomes more efficient
Circulation around the body’s arteries and veins improves
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Blood moves more easily and blood pressure falls
© 2007 Thomson - Wadsworth
•The more fit a muscle is,
the more oxygen it draws
form the blood
•Oxygen draws from the
lungs
•More oxygen inhales
form the inhaled air
•Cardiovascular system
responds to the demand to
the oxygen by building up
its capacity to deliver
oxygen.
© 2007 Thomson - Wadsworth
Health Benefits of Exercise
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In addition to increased flexibility and the
ability to easily perform daily activities,
benefits of regular exercise include:
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Weight management
Cardiovascular health
Diabetes prevention or management
Bone and joint health
Possible reduction of cancer risk
Psychological health
Copyright 2010, John Wiley & Sons, Inc.
Exercise and Weight Management
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Increase energy needs
Lean body mass
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Total basal need
Slows the loss of lean tissue that occurs with
energy restriction
The more energy you expand, the more food
you can consume while maintaining a health
weight.
Copyright 2010, John Wiley & Sons, Inc.
Health Benefits of Physical Activity
Copyright 2010, John Wiley & Sons, Inc.
Exercise Recommendation
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All adults should avoid inactivity. Some physical activity is
better than none
For substantial health benefits, adults should do at least 150
minutes (2 hours and 30 minutes) a week of moderateintensity, or 75 minutes (1 hour and 15 minutes) a week of
vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous intensity aerobic
activity.
Aerobic activity should be performed in episodes of at least
10 minutes, and preferably
Adults should also do muscle-strengthening activities that are
moderate or high intensity and involve all major muscle
groups on 2 or more days a week, as these activities provide
additional health benefits.
Copyright 2010, John Wiley & Sons, Inc.
Exercise Recommendations
Copyright 2010, John Wiley & Sons, Inc.
Exercise Recommendations
Copyright 2010, John Wiley & Sons, Inc.
Fitness Program
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Aerobic exercise for cardiovascular condition
Stretching exercises for flexibility
Resistance exercises to increase muscle
strength and muscular endurance
Minimum amount of time spent in sedentary
activities
Copyright 2010, John Wiley & Sons, Inc.
Calculating Your Aerobic Zone
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An activity is aerobic if it raises your hear rate
to 60 to 85% of your maximum heart rate.
Copyright 2010, John Wiley & Sons, Inc.
Calculating Your Aerobic Zone
Target heart rate: the heartbeat rate—
fast enough to push the heart to
achieve cardiovascular condition
effect but not so fast as to strain it
Example: Jennifer, age 25
 Maximum heart rate: 220–25=195
 Lower limit (06%) of target heart
rate range: 0.06 X195=117
 Upper limit (90%) of target heart
rate range: 0.85x195=166
 Target heart rate range: 107 to 176
beats per minute.
© 2007 Thomson - Wadsworth
Calculating Your Aerobic Zone
Copyright 2010, John Wiley & Sons, Inc.
Fitness Program
Total of energy:
 Frequency (more
often)
 Intensity (more
strenuous)
 Duration (time
you spend)
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A fitness program
should be planed
based on
•Needs
•Goals
•Abilities
© 2007 Thomson - Wadsworth
Suggestions for Exercise
Programs
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The American College of Sports
Medicine (ACSM) recommends
an exercise stress test for men
over 40 and women over 50
who plan to start a vigorous
exercise program.
Exercise stress test: a test that
monitors heart function during
exercise to detect abnormalities
that may not show up under
ordinary conditions; exercise
physiologists and trained
physicians or health care
professionals can administer the
test.
© 2007 Thomson - Wadsworth
Suggestions for
Exercise
Programs
Copyright 2010, John Wiley & Sons, Inc.
Fueling Exercise
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Aerobic Metabolism is metabolism in the
presence of oxygen. Glucose, fatty acids and
amino acids are completely broken down to form
CO2 and H2O and to produce ATP.
Anaerobic Metabolism is metabolism in the
absence of oxygen. Each molecule of glucose
produces two molecules of ATP. Glucose is
metabolized in this way when oxygen cannot be
supplied quickly enough to the tissues to support
aerobic metabolism.
Anaerobic Metabolism is also called Anaerobic
Glycolysis.
Copyright 2010, John Wiley & Sons, Inc.
Anaerobic versus Aerobic Metabolism
Copyright 2010, John Wiley & Sons, Inc.
Increasing Oxygen Delivery
Copyright 2010, John Wiley & Sons, Inc.
Fuels for Exercise
Glucose Use During Exercise
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Glucose comes from carbohydrate-rich foods.
Your body stores glucose in your liver and muscles as
glycogen.
During exercise, the body supplies glucose to the muscles
from the stores of glycogen in the liver and in the muscles
themselves.
© 2007 Thomson - Wadsworth
Exercise Duration and Fuel Use
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When you start exercise, your heart and lung does not
have time to step up their delivery of oxygen to the
muscles
Muscles rely on the small amount of ATP (muscles) (10
seconds)
Then ADPATP
The amount is small
If the heart rate and berating does not increase enough
to deliver more oxygen, muscles produce ATP without
oxygen, using glucose as a fuel
The amount of glucose is limited, so anaerobic
metabolism cannot continue
Copyright 2010, John Wiley & Sons, Inc.
Long-term energy: Aerobic metabolism
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When you have been exercising for two or
three minutes, your breathing and heart rate
have increased to supply more oxygen
(aerobic)
Aerobic metabolism produces ATP at a
slower rate, but much efficient (compare to
anaerobic),
18 time more ATP for each molecule of
glucose
Copyright 2010, John Wiley & Sons, Inc.
Long-term energy: Aerobic metabolism (2)
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Aerobic metabolism
 Fatty acids, amino acids
90% of stored energy is found in adipose
tissue
 Amply amount of fatty acids
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Copyright 2010, John Wiley & Sons, Inc.
The Effect of Exercise Intensity
on Fuel Use
Copyright 2010, John Wiley & Sons, Inc.
Fuels for Exercise
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Fat Use during Exercise
When you exercise, the fat your muscles burn comes from the
fatty deposits all over the body.
A person who is of desirable body weight may store 25 to 30
pounds of body fat but only about 1 pound of carbohydrate.
Although your supply of fat is almost unlimited, the ability of
your muscles to use fat for energy is not.
Even for aerobic activity body uses some glucose , which
means if the exercise continue long enough, glycogen store
are eventually depleted, causing fatigue.
© 2007 Thomson - Wadsworth
Fuels for Exercise
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Researches show
 When athletes exercise in moderate intensity, they
initially use more carbohydrate than fat for fuel
 Gradually when exercise continues more than 20
minutes, the fuel ratio shifts and athletes use more
fat.
 For athletes participating in endurance sports, such
as marathon runners , switching to a fat-burning
energy system is important.
© 2007 Thomson - Wadsworth
Protein as a fuel for exercise
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Small amounts of amino acids are used for
energy
The amount increases if your diet does not
provide enough total energy to meet needs
If you consume more protein than you need
If you involve in endurance exercise
The NH3 remove, and the rest produce ATP
Copyright 2010, John Wiley & Sons, Inc.
Fuels for Exercise
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When first attempting an activity, a person uses more
glucose than a trained athlete does.
This is because the muscles can quickly and easily
extract energy from glucose.
Extracting energy from fat takes longer and requires
that the muscle cells contain abundant fat-burning
enzymes.
With training the muscles adapt, packing cells with
more fat-burning enzymes - as a result, trained
muscles use more fat and conserve their glucose.
© 2007 Thomson - Wadsworth
Fuels for Exercise
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Carbohydrate loading?
A practice endurance athletes follow to trick their
muscles into storing extra glycogen
How?
With 90 minutes continues high intensity exercise.
This may not be beneficial for people who exercise less
than 90 minutes per workout at a low intensity,
Endurance athletes who follow this plan can keep going
longer than their competitors without ill effects.
Extra glycogen offers an additional advantage; as
glycogen breaks down, it releases water, which helps to
meet the athlete’s fluid needs.
© 2007 Thomson - Wadsworth
Fuels for Exercise
For most people, fat isn’t
used much as a fuel for
exercise until you’ve been
working out aerobically for
at least 20 min, and it is not
used as a primary fuel until
after 2 hours.
© 2007 Thomson - Wadsworth
Fuels for Exercise
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Fit people have more muscle than fat
Exercise involves muscles
Muscles are made largely of protein
 It would seem logical, then, that to become or stay
fit, an athlete might need more protein.
© 2007 Thomson - Wadsworth
A high-carbohydrate diet can increase an athlete’s endurance. In this
study: fat and protein diet = 94% of calories from fat & 6% from
protein; normal mixed diet = 55% carbohydrate; & highcarbohydrate diet = 83% carbohydrate.
© 2007 Thomson - Wadsworth
Nutrient Needs for Physical Activity
Copyright 2010, John Wiley & Sons, Inc.
Nutrient Needs for Physical Activity
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To maximize glycogen stores and optimize
performance, a diet providing about 6 to 10 g
of carbohydrate/kg of body wt/day is
recommended
The recommended of fat is the same as the
general population between 20-35% of total
calories
To allow for enough carbohydrate, fat intake
around 20% might be required
Fat less than 20% do not benfit perfomance
© 2007 Thomson - Wadsworth
Fuels for Exercise
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The body of an athlete may use slightly more protein,
especially during the initial stages of change.
Why?
 Initial increases
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In muscle mass
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Numbers of red blood cells to carry oxygen
 Amounts of aerobic enzymes in muscles to use fuel
efficiently
 Hormonal changes during exercise can temporarily slow
the synthesis of protein the muscle
 Encourage the muscle to break down its protein stores.
 A diet with 15-15% protein
Protein Needs for Fitness
How much protein an athlete uses for fuel during hard exercise depends on
exercise intensity and duration, the athlete’s fitness level, and the
glycogen stores in the athlete’s muscles.
© 2007 Thomson - Wadsworth
Vitamins & Minerals for Exercise
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Vitamins
Vitamins are the links and regulators of energyproducing and muscle-building pathways.
Without them, your muscles’ ability to convert
food energy to body energy and muscle protein
formation will be slow.
The B vitamins are of special interest to athletes
because they control the energy-producing
reactions of metabolism.
© 2007 Thomson - Wadsworth
Vitamins & Minerals for Exercise
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A well-balanced diet that meets an athlete’s energy
needs and that features complex carbohydrate-rich
foods will ensure B vitamin intakes proportional to
energy intake.
Researchers are presently studying the protective
effects of antioxidants on recovery from exercise
and performance.
Five or more fruits and vegetables per day will help
athletes meet recommended intakes for the
antioxidant nutrients.
© 2007 Thomson - Wadsworth
Vitamins & Minerals for Exercise
Minerals
 Iron is a core component of the body’s oxygen taxi
service: hemoglobin and myoglobin.
 A lack of oxygen compromises the muscles’ ability to
perform.
 Sports anemia: a temporary condition of low blood
hemoglobin level, associated with the early stage of
athletic training.
© 2007 Thomson - Wadsworth
Sports Anemia
Copyright 2010, John Wiley & Sons, Inc.
Vitamins & Minerals for Exercise
Bones and Exercise
 Stress fracture: bone damage or breakage caused by
stress on bone surfaces during exercise.
 Bones absorb great stresses during exercise, and, like the
muscles, they respond by growing thicker and stronger.
 A bone not strong enough to tolerate strong exercise can
break that known as a stress fracture.
 Three probable causes:
 Unbalanced muscle development
 Bone weakness
 Low level of the estrogen(occurs in women)
© 2007 Thomson - Wadsworth
Vitamins & Minerals for Exercise
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Some women who exercise very hard ,cease
to menstruate, a condition called
amenorrhea.
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Low level of estrogen, hormones
essential for maintaining integrity of the
bones.
 Women who have athletic amenorrhea
are at risk for stress fractures now and
adult bone loss later in life.
Eating disorders are sometimes related
to athletic amenorrhea, and a logical part
of diagnosis is to look carefully at the
woman’s diet for adequacy.
© 2007 Thomson - Wadsworth
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Amenorrhea: cessation of
menstruation associated
with strenuous athletic
training
Female Athletes and Physical Change
Copyright 2010, John Wiley & Sons, Inc.
Nutrient Needs During Physical Activity
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The source of dietary energy can be as important as
the amount of energy in an athlete’s diet.
Vitamins and minerals requiring special attention from
athletes:
 B vitamins
 Antioxidant vitamins, such as vitamins C and E
 Iron
 Calcium
The general proportion of energy for athletes and
healthy individuals should be:
 45–65% total energy from carbohydrates
 20–35% from fat
 10–35% from protein
Copyright 2010, John Wiley & Sons, Inc.
Carbohydrates, Fats and Proteins
in an Athlete’s Diet
Copyright 2010, John Wiley & Sons, Inc.
© 2007 Thomson - Wadsworth
Carbo-Loading
Copyright 2010, John Wiley & Sons, Inc.
Fluid Needs During Physical Activity
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During exercise, water is needed to eliminate heat,
transport oxygen and nutrients to the muscles and remove
waste products such as lactic acid from the muscles.
The ability to do this depends on hydration levels.
At rest in a temperate climate, an adults loses about 4 ½
cups of water per day through evaporation from the skin
and lungs.
Even with regular consumption, it may not be possible to
consume sufficient fluid to remain properly hydrated.
Failure to compensate for fluid losses can result in
dehydration.
If heat cannot be lost from the body, body temperature
rises and exercise performance as well as health can be
jeopardized.
Copyright 2010, John Wiley & Sons, Inc.
Heat Index
Copyright 2010, John Wiley & Sons, Inc.
Fluid Needs and Exercise
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To replenish fluid lost during
exercise
 Drinking fluid before, during, and
after exercise.
Ignoring body fluid needs can make
slow your performance and increase
risk of heat-related injury.
Heat stroke: an acute and dangerous reaction
to heat buildup in the body, requiring
emergency medical attention also called sun
stroke
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
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For exercise lasting more than 60 minutes
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Sport drinks containing a small amount of
carbohydrate (10-20 g /cup) and electrolytes
(around 150 mg of sodium /cup)
The right portion of the carbohydrate to the water
is key point.
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
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Fluid Replacement Drinks
Sports drinks are designed to enhance the
body’s use of carbohydrate and water.
The carbohydrate in a sports beverage serves
three purposes during exercise:
 Becomes an energy source for working
muscles.
 Helps maintain blood glucose at an optimum
level.
 Helps increase the rate of water absorption
from the small intestine, helping maintain
plasma volume.
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
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Factors to consider when choosing a sports drink:
The ideal beverage should leave the digestive tract
rapidly and enter circulation, where it is needed.
The drink should contain at least 4% but no more than
8% carbohydrate volume.
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Drinks containing more than 10% carbohydrate
(sodas, fruit juice, or some sport drinks) take longer to
absorb.
 Also can cause cramps, nausea, bloating, and diarrhea.
 Drinks with less than 4% carbohydrate may not offer
an endurance-enhancing effect.
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
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Sodium is another ingredient to which attention should
be paid.
 Since most people consume enough sodium in their
regular diet, it’s not essential that the fluidreplacement drink provide large amounts of sodium.
 Too much sodium can delay muscles’ receipt of
water.
© 2007 Thomson - Wadsworth
Fluid Needs and Exercise
© 2007 Thomson - Wadsworth
Planning and Diet
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Food for Fitness
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The best nutrition
prescription for peak
performance is a wellbalanced diet.
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Two critical nutrition
periods for the athlete are
the training diet and the
pre-competition diet.
An eating plan that
supplies 60% of calories
from complex
carbohydrate, 15% of
calories from protein, and
25% of calories from fat
will enable both athletes
and fitness enthusiasts to
supply muscles with a
proper fuel mix and
maintain health.
© 2007 Thomson - Wadsworth
Planning the Diet
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A diet rich in complex
carbohydrate and low
in fat not only
provides the best
balance of nutrients
for health but also
supports physical
activity best…
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Choose foods to provide
nutrients as well as
calories…
An athlete may be able
to eat more food by
consuming it in six or
eight meals each day
rather than in three or
four meals…
© 2007 Thomson - Wadsworth
The Pregame Meal
The Pregame Meal
 The best choices for the
meal before a competitive
event are foods that are high
in carbohydrate and low in
fat, protein, and fiber…
 Fiber is not desirable
right before physical
exertion:
 It stays in the digestive
tract too long.
 Attracts water out of
the blood.
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

A high-carbohydrate meal
will support blood glucose
levels during competition.
For pregame meals and
snacks, choose: grape juice,
apricot nectar…
Stay away from higher-fat
foods.
Include plenty of fluids.
Any meal should be finished
a good 2 to 4 hours before
the event…
© 2007 Thomson - Wadsworth
Sample Breakfasts
© 2007 Thomson - Wadsworth
On the Menu Before, During,
and After Exercise
Before You Exercise

Fill a water bottle four hours before exercise and finish it before you start.

Plan to have pasta but pass on the cream sauce.

Have a pancake breakfast.

Fix a bowl of cereal with low-fat milk.
During your short workouts (<60 min)

Fill your water bottle with water.

Take a swallow of water every 15 min.
During your long workouts (>60 min)

Fill your water bottle with a sports drink.

Take a sip of fluid at every sign or intersection to

make sure you consume at least 6 oz of fluid every 15 min.

Carry an apple and a bagel to snack on.

Bring a bar that’s high in carbohydrates.
When you are finished

Restore fluid losses after exercise—16 to 24 oz for each pound of weight lost.

Refuel with a sandwich or a plate of pasta and a glass of chocolate milk.
Copyright 2010, John Wiley & Sons, Inc.
What Are
You Getting
From That
Sports Bar?
Copyright 2010, John Wiley & Sons, Inc.
Athletes and
Supplements—Help
or Hype?
 Ergogenic aids:
anything that helps to
increase the capacity to
work or exercise.
ergo = work
genic = give rise to
© 2007 Thomson - Wadsworth
Athletes and Supplements
Can nutritional supplements enhance the
benefits of workouts?



Surveys of athletes have found that between 53%
and 80% use a vitamin or mineral supplement
Although no evidence exists that doing so
improved performance.
.
© 2007 Thomson - Wadsworth
Ergogenic Aids
Copyright 2010, John Wiley & Sons, Inc.
Ergogenic Aids
Copyright 2010, John Wiley & Sons, Inc.
Athletes and Supplements

How about amino acids
supplements:

Scientific evidence show that amino acid
supplements have never been increased muscle
size or enhanced athletic performance.
Body can’t store extra amino acids, whether they
come from food you eat or from supplements so
body converts the excess into fat.
This conversion of amino acids to fat generates
urea, which increases your body’s need for water.
Both diarrhea and increased urination of urea can
lead to dehydration, impeding training and
performance


1.bp.blogspot.com/.../s320/musclemilk.jpg

Athletes and Supplements

Can anabolic steroids helps to increase the
size and strength of the muscles?

While steroids may help to increase muscular size
and strength in some people but consuming it
have many side effects.


Several studies show that adolescent steroid users may
suffer serious consequences of premature skeletal
maturation, and elevated risk of injury.
Steroid use is considered unethical by domestic
and international sports organizations.
© 2007 Thomson - Wadsworth
Athletes and Supplements

What about energy drinks?

Over the last ten years the use of “energy drinks”
has grown dramatically in the U.S.

There formulation of high amounts of caffeine,
simple carbohydrates, mixtures of vitamins and
minerals has led many people to use them as “pick
me up” drinks to get through the day.

Although athletes are targeted, these drinks are
not formulated to improve athletic performance.
© 2007 Thomson - Wadsworth
Athletes and Supplements
Composition of average energy drink:
Caffeine:
 Central nervous system stimulant which may
increase athletic performance when use in moderate
amounts.
 High doses are usually considered “doping” (and
therefore illegal) and also present many side effects
(some very serious).

© 2007 Thomson - Wadsworth
Athletes and Supplements


Carbohydrates:
 High quantities in an energy drink can pose some
undesirable effects. Besides slowing re-hydration, a high
dose can cause GI distress and result in a laxative effect.
Vitamins and Minerals:
 Not only is it unlikely that an athlete with an adequate diet
would need supplemental vitamins or minerals, but their
increased intake has never demonstrated an increase in
performance.
© 2007 Thomson - Wadsworth
Nutrition and Fitness:
Forever Young…
 The body (and how it works)
of modern humans was
designed over 100,000 years
ago.
 Inactivity is an abnormal
state because our bodies
have been “programmed” to
expect physical activity.
 Thus causing metabolic
dysfunctions leading to a
host of chronic health
conditions.
© 2007 Thomson - Wadsworth
www.fatdocter.com
Yesterday’s Genes, Today’s Lifestyle
12 easy ways to be
sedentary:
Nearly all of your
 Cellular phones
biochemistry and
 Computer games
physiology was fine Dishwashers
tuned to conditions of
 Drive-through windows
life that existed earlier
 E-mail/Internet
than 10,000 years ago.
 Escalators & elevators
 What we eat has
 Food delivery services
changed more in the
 Garage door openers
last 40 years than in
 Housekeeping and lawn
the previous 40,000
services
years.
 Moving sidewalks
 Remote controls
 Shopping by phone
© 2007 Thomson - Wadsworth



Pre-agricultural huntergatherers
 Burned ~3000
calories/day
 Moderate physical
activity >30 min/day
 Feast or famine
 Lean wild game or fish
 Uncultivated fruits &
vegetables

Industrialized modern
humans
 Burn ~1800
calories/day
 Sedentary
 Abundance of food
 Grain-fattened meats
 Refined sugar
© 2007 Thomson - Wadsworth
Choose Your Weapon
Choose Your Weapon…
 …against the life-threatening diseases
associated with sedentary aging
 There is a need for physical activity throughout
life.
 60 minutes of moderate intensity all or most of
days of the week
 It does not mater whether 60 minutes is
accumulated in small sessions or at one time.
 Resistance exercises should be
 3 session per week
 Working 1- 2 muscles group during each
session:
 Chest, shoulders, arms back, abdominals,
and legs
© 2007 Thomson - Wadsworth
treadthis.com/exercise-busy-schedule.bmp
What fits your busy schedule better, exercising one hour a day
or being dead 24 hours a day?
© parisa.assass

For exercise to be beneficial there are two basic
concepts
Simplicity and Repetition
graphics8.nytimes.com/.../exercise_395.jpg
h
End of Chapter 10
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