1 / 37

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.

sumayah-buthainah
Download Presentation

Fitness

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Fitness Physical Activity, Nutrients, And Body Adaptations

  2. Fitness • Fitness • Sedentary • Physical activity • Exercise

  3. Benefits Of Fitness • Restful sleep • Nutritional health • Optimal body composition • Optimal bone density

  4. Benefits Of Fitness • Resistance to colds and other infectious diseases • Low risks of some types of cancers • Strong circulation and lung function

  5. Benefits Of Fitness • Low risk of cardiovascular disease • Low risk of type 2 diabetes • Reduced risk of gallbladder disease in women

  6. 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

  7. Physical Activity Pyramid

  8. Developing Fitness: • Guidelines for physical fitness • Type of activity • Frequency • Intensity • Duration

  9. Developing Fitness • Flexibility • Muscle strength and endurance • Cardiorespiratory endurance

  10. Developing Fitness • Conditioning • Training • Overload principle: >frequency >intensity >duration

  11. Developing Fitness • Body’s response to physical activity: good and bad! • Hypertrophy vs. atrophy

  12. Developing Fitness • Exercise • Warm-up and cool-down • Cautions on starting • Weight training

  13. Cardiorespiratory Endurance • Aerobic activity • VO2 max-oxygen consumption! • Cardiorespiratory conditioning • Cardiac output-blood volume per heartbeat.

  14. Besides strength, conditioned muscles also use O2 more efficiently and can burn fat longer! • Balanced fitness program

  15. The Energy Systems

  16. Anaerobic exercise ATP + Creatine Phosphate Usain Bolt: Sprinter/Distance Runner Aerobic exercise ATP from fat (if over 20-30 min.)

  17. Glucose Use • Diet affects glycogen storage and use

  18. Glucose Use • Intensity of activity affects glycogen use • Lactic acid • Duration of activity affects glycogen use

  19. Glucose Use • Glucose depletion • Carbohydrate loading • Glucose during activity: when? Dana Torres: Olympic Athlete

  20. Glucose Use • Glucose after activity • Training affects glycogen use Geoffrey Mutai: 2011 ING Marathon Champion, NYC.

  21. Fat Use • Recommendations for endurance athletes • 20% - 30% of energy intake from fat • Dietary fat vs. body fat stores

  22. Fat Use • Duration... • Intensity... • Training... • Bottom line...longer duration, slower pace=>fat loss!

  23. Protein Use • Protein used in muscle building • Protein used as fuel • Diet affects protein use during activity

  24. Protein Use • Intensity and duration of activity affect protein use during activity • Training affects protein use

  25. Protein Use

  26. Vitamins And Minerals • Supplements • Vitamin E

  27. Vitamins And Minerals • Iron • Iron deficiency • Iron-deficiency anemia • Sports anemia • Iron recommendations for athletes

  28. Fluids And Electrolytes • Fluid losses via sweat • Hyperthermia Heat stroke! • Hypothermia

  29. Fluids And Electrolytes

  30. Fluids And Electrolytes • Electrolyte losses and replacement • Hyponatremia

  31. Fluids And Electrolytes • Poor beverage choices • Caffeine • Alcohol

  32. Choosing A Diet • Water • Nutrient density • Carbohydrate • Protein

  33. Choosing A Diet

  34. Choosing A Diet • Pregame meals

  35. 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?

More Related