Exercise and Nutrition

1. Exercise and Nutrition By: Shane Mahoney Audience: 12th grade

2. Health Related Components • Cardio vascular fitness • How healthy is your heart? • Muscle strength • How strong are your muscles? • Muscle endurance • How long can your muscles work until fatique? • Body composition • What is your BMI? Posture? • Flexibility • How flexible are your muscles? ALL ARE EQUALLY IMPORTANT!

3. Six Skill Components • Agility • Speed • Reaction time • Coordination • Power • Balance

4. Muscle Fiber Types Slow Twitch Fast Twitch High Aerobic Low High Low Type 1 Type 2a Type 2b • Moderate • Both • Moderate • Moderate • Moderate • Low • Anaerobic • High • Low • High Fatigue: Energy: Speed of shortening: Efficiency: Force Production: Most people are Type 2a!

5. Types of Muscle Contraction • Isometric • Helps stabilize joints • Doesn’t shorten muscles • Ex: Wall squats (still position) • Concentric • Muscle shortens during force production • Ex: bicep curl (curling a dumbbell) • Eccentric (negatives) • Muscle produces force but not length • Best contraction for increasing strength • Ex: Bicep curl (bringing a dumbbell back to starting position)

6. Stretching • Dynamic stretching • Static active movements • Before exercise • Reduces injuries • Increases blood and oxygen flow • Gets muscles optimal for training Dynamic Stretch video

7. Stretching Cont… • Static stretching • motionless positions • After exercise • Reduces injuries • Hold 20-30 seconds • Increases flexibility Static Stretch video

8. Aerobic Training • At least 15 minutes consistent movement • Most beneficial for heart • Helps pump blood easier • Lowers heart rate • Helps cardiovascular system • Burns fat • Strengthens heart, lungs and muscles • Disease prevention • Heart disease, osteoporosis, type 2 diabetes

9. Strength Training • 8-12 reps per set • Rest 1:30-2:00 minutes • Increases size of muscles • Increases muscle strength • Healthier ligaments • Reduces injuries This is a lot of weight!

10. Signs of Overtraining • Repeating injuries • Decrease in performance • Difficulty sleeping • Change in appetite • Change in menstrual cycle Sign*

11. Energy for Exercise Macronutrients

12. Carbohydrates • Stored as glycogen (liver & muscle) • Most rapid form of energy • Only fuel used an aerobically • Can also be used aerobically • Limited stores; can be depleted • 55% daily food intake • General exercise – 2-2.5g/lb a day

13. Lipids (Fats) • Stored as triglycerides • Ideal fuel, unlimited, but requires 0xygen • Bad fats • Saturated fat • Trans fat (man made) • Good fats • Monounsaturated fat • Polyunsaturated fat • Found in corn oils, nuts, pecans, soybeans, sunflower seeds, almonds, avocados

14. Protein • Not primary energy source • No storage form; found in muscle • Essential for muscle repair after exercise • Amino acids (building blocks for protein) • 10-15% Daily intake

15. Nutrition Facts Labels • Don’t trust front of food packages • Read nutrition facts • Check ingredients list • Look at serving size • Look at number of servings

16. Nutrients to limit • Saturated fat • Trans fat • Less than 3 grams of fat • Sodium under 2300mg/day • Keep cholesterol under 300mg/day • Limit sugar • Avoid any type of “syrup” or words w/ “ose”

18. Pre-workout meals • Carbohydrates for energy • Fat and protein are not needed • Hydration • Consume about 30-75g

19. Post-workout meals • Helps repair muscles • 45 minute window to consume nutrients • Protein • about 30g • Carbohdrates • About 60g • Carbs + protein • Increases protein synthesis by 40%

20. Thank You!