Chapter Ten: Fitness and Nutrition Define physical fitness and discuss

its benefits to humans Identify and explain the 5 health-

related components of fitness Explain the recommended

principles of conditioning. Identify types of exercises, aerobic

and anaerobic and benefits of each

Chapter Ten, Contd. Describe factors that impact glycogen

use during exercise Describe what is mean by sports

anemia Identify the rule of thumb for water

replacement following exercise Describe the balance of energy

nutrients that best supports physical performance.

Fitness and Longevity

“Moderate levels” of physical fitness attainable by most adults appear to be protective against early mortality

Health-Related Components of Fitness

Flexibility: ability to bend and recover without injury

Muscle Endurance and Strength: Ability to contract repeatedly without becoming exhausted

Cardiorespiratory Endurance: Ability to perform moderate to high intensity exercise for a prolonged period of time

Health Components, Cntd. Body Composition: Proportion of

muscle to fat

Principles of Conditioning Progressive Overload

Increase frequency of activity Increase intensity of activity—more

strenuously Increase duration of length of time of

activity Perceived Exertion: Exercise only to

a point slightly exceeding comfort level

Aerobic Conditioning Exercising 20-26 minutes, 3-4 times

per week Benefits:

Cardiac output increases—blood able to carry more oxygen

Heart becomes large and stronger & more efficient—each beat pumps more blood

Pulse rate decreases—more heart rest

Aerobic Conditioning, cntd. Lungs become stronger—breathing is

more efficient Improves circulation Reduces blood pressure

Anaerobic Conditioning Includes such things as

calisthenics and weight lifting Develops muscle strength and

endurance Increases lean body mass—bulk of

muscles Maintain body and bone mass

Fuels for Activity Bodies fuels for activities include

glucose, fatty acids, and a small amount of amino acids

Glycogen Storage: How much Carbohydrate eaten affects

how much glycogen is stored. Glycogen can become depleted quickly

—especially if diet is low in carbohydrate

Activity Intensity Moderate activity is preferred

Oxygen more available to utilize glucose and fatty acids

First 20 minutes of activity uses mostly glucose, then less glucose and more fat

Glucose Usage Higher carbohydrate diet is the

optimum diet for exercising—60% of kcalorie intake

Take in Glucose during Activity Regular glycogen depletion will

increase your ability to store it. Conditioned muscles use fats more

efficiently

Exercise and Weight Control After 20 minutes of exercise fat cells

begin to shrunk in size and empty their fat

Fat breakdown requires adequate oxygen

To control weight and lose fat, utilize activities that are low to moderate in intensity—example is fast-paced walking

Protein Needs during Exercise Diets rich in carbohydrate result in

less protein used during exercise Diets low in carbohydrate will result

in protein being used to make glucose

Protein needs may increase slightly when physically active—doesn’t require protein supplements

Vitamins and Minerals Nutrient supplements do not

enhance performance of well-nourished people

Should be able to get enough nutrients from the food you eat

Iron Deficiency: More prevalent in women who are physically active

Sports Anemia: Low iron usually corrects itself with a nutritional diet

Water and Exercise Water is a crucial nutrient for

everyone especially during physical activity

Necessary to rehydrate before, during, and after activity

Rule of Thumb: Replace a one-pound fluid loss with two cups of plain, cool water

Food for Fitness A diet should be high in

carbohydrate, low in fat and adequate in protein

Carbohydrate: 60% Fat: 30% or less Protein: 12-15% (15% is probably

best)

Supplements and Ergogenic Aids Used by Athletes Ergogenic: Work enhancing or work

producing –supposedly improves athletic performance (Protein supplements are not needed)

The way to make muscles grow is to make them work

CREATINE: Taken to enhance energy production during intense activity—megadoses may pose risks for organs and muscles

TEST QUESTIONS 1. Aerobic exercise results in

which of the following: A. Stronger heart muscle B. Decrease in total blood volume C. Heart pumps more blood per

beat D. More efficient breathing

Test Questions 2. The most important nutrient

needed, beyond a balanced diet, for the exerciser is: A. Extra vitamins B. Water C. Extra minerals D. Extra fat

Test Questions 3. You don’t have to work fast to

use energy efficiently. A. True B. False