Fitness

1. Fitness

2. Fitness • physical activity or exercise • body movement • muscle contraction • energy expenditure • promotes health • reduces risk of some diseases

3. Fitness Benefits • health of the entire body • restful sleep • nutritional health • optimal body composition • optimum bone density • resistance to infectious diseases • low risk of some cancers • strong circulation and lung function

4. cardiovascular disease and type 2 diabetes • anxiety and depression • self image • quality of life as you age

5. Physical Activity? • minimum of 30 minutes/day for health rewards • can be accumulated • 60 minutes/day • maintain healthy body weight

6. Physical Activity Pyramid

7. Guidelines to improve cardio respiratory, body composition, strength, flexibility

8. Developing Fitness • flexibility • muscle strength • muscle endurance • cardiorespiratory endurance

9. Overload Principle • to improve, the body must be worked at frequencies, durations or intensities that gradually increase demands

10. Response to Physical Activity • hypertrophy • gain in size and strength of muscle • atrophy • diminishing in size and strength

11. Body’s Response • do a variety of physical activities • weight training • cardio • different muscles on different days • allow for rest, repair of damage and replenishment of nutrient • use caution before starting

12. Weight Training • builds lean mass • maintains muscle strength and endurance • maintenance of bone bass • enhances performance in sports • muscle strength • high weight and low repetitions • muscle endurance • less weight and high repetitions

13. Cardiorespiratory Endurance • time active at an elevated heart rate • enhances oxygen delivery to and removal of waste from cells • aerobic: in the presence of oxygen • more oxygen benefits mind & body • improving endurance • 20 minutes or longer • using large muscle groups

14. benefits of cardiorespiratory conditioning • increased cardiac output • increased oxygen delivery • lower resting pulse • increased breathing efficiency • better circulation • reduced blood pressure

15. Muscles that use oxygen efficiently burn fat longer. Muscles that use oxygen efficiently are fit muscles.

16. Balanced Fitness Program • choose activities you enjoy and can do • utilize aerobic, stretching, weight training

17. Energy Systems • ATP • present in small amounts in all body tissue • can deliver instantly • CP • creatine phosphate • stored in muscles • used to replenish AT • enough for 10 seconds

18. Energy Nutrients Activity: CP ATP + creatine Rest: ATP + creatine CP • generate ATP from carbs, fat, protein • used for prolonged demands • always a mixture • at rest • ½ energy from fatty acids, rest from glucose and some amino acids • how much depends on diet

19. power surges • anaerobic activities • glucose is chief energy source • endurance activities • fat is chief energy source • aerobic activities

20. Glucose and Physical Activity • stored in liver and muscles as glycogen • about 2000 kcal of energy • muscles fatigue as glycogen is depleted • glycogen storage • high carb diet enhances endurance

21. Intensity and Glucose • determines how long glycogen will last • moderate uses both glucose and fatty acids • intense quickly uses glycogen • lactic acid • product of anaerobic glycolysis • accumulates with intense activates • burning pain and fatigue

22. Duration and Glucose • 1st 20 minutes = glycogen • liver and muscle • after 20 minutes fuel source is more fat and some glycogen

23. Glucose Depletion • generally in a couple hours of strenuous activity • replenish • high carb diet (70% of energy intake) • take glucose (sport drink) • high carb food after activity • carb loading • train muscles

24. glucose during activity • muscles can get glucose from food/beverages consumed • glucose after activity • enlarges glycogen storage • within 15 minutes=storage increase by 300% • training and glucose • depletion leads to more storage

25. Fat and Activity • dietary fat instead of carb • poor performance • greater fatigue • perceive activity to be more strenuous • body fat • 70,000 kcal of energy • liberated as fatty acids into blood • muscles does not own fat

26. Duration, Intensity, Training • after 20 minutes fat stores is major fuel • intensity • greater intensity uses less fat • fat needs oxygen to be broken down Yeah, 20 minutes, now I can burn fat

27. training • repeated aerobic activity • relies more heavily of fat for fuel • heart and lungs benefit • slow glucose release from liver which increases fat use

28. Protein and Activity • not a major fuel • is needed for building muscle and lean tissue • synthesis of protein suppressed during activity • accelerates following activity • enhanced by eating carbs and protein

29. body adaptation • remodels: tears down and builds new • prepares for next period of activity • protein as a fuel • about 10%

30. Protein Use • diet • carbs spare proteins from being broken down for energy (glucose) • low carb = breakdown of proteins • high fat = breakdown of proteins • intensity/duration • endurance might deplete glycogen, turning to protein • anaerobic needs more protein to build muscle

31. greater level of training uses less protein • meet energy needs with enough carbs but don’t ignore the protein needs

32. Vitamins & Minerals in Activity • aid in release of energy from fuels • aid in the transportation of oxygen • well-nourished people get enough from nutrients

33. exceptions • vitamin E in extreme environments • excess free radicals may be produced, vitamin E is an antioxidant • iron • female athletes

34. Fluids & Electrolytes in Activity • need for water is imperative • loss through sweat and breathing • working muscles • heat production 15-20% greater than rest • 1 L of sweat releases 600 kcal of heat keeping body temp from rising 100C • sweat evaporation cools the body

35. hyperthermia ; over heating • hypothermia: low body temperature • fluid replacement • hydrate before, during and after activity • cool water is best • rapidly leaves the digestive tract • cools the body from inside out • endurance athletes • carbohydrate beverages are beneficial

36. electrolyte replacement • training improves electrolyte retention • replacement with sports drink in events lasting over 1 hour • hyponatremia • decreased sodium concentration in blood • long competitions • overhydration

37. carbonation: poor choice • bubbles cause a full feeling • alcohol • diuretic • alters perception • generates heat

38. Diets for Active People WATER CARBS PROTEINS NUTRIENT DENSITY

39. Pregame Meal • lots of fluids • light and easily digested • 300-800 kcal • primarily carbs • familiar • tolerated • 3-4 hours before competition

40. Postgame Meal • high carbs increase glycogen storage • carb-contaniing beverages are a good choice if not hungry

41. Glucose Use • diet affects glycogen storage and use