PPTLect_12

8/13/2019 PPTLect_12

1/39

8/13/2019 PPTLect_12

2/39

Copyright 2009 Pearson Education, Inc., publishing as Pearson Benjamin Cummings

Physical Activity versus Fitness

Physical activity: any muscle movement thatincreases energy expenditure.

Leisure time physical activity: any activity unrelatedto a persons occupation.

For examplehiking, walking, biking

Includes exercisepurposeful, planned physical

activity

8/13/2019 PPTLect_12

3/39



Physical fitness: state of being created by theinteraction between nutrition and physical activity.

Physical fitness includes Cardiorespiratory fitness

Musculoskeletal fitness

Flexibility Body composition

8/13/2019 PPTLect_12

4/39



Table 12.1

8/13/2019 PPTLect_12

5/39


Benefits of Physical Activity

Regular physical activity Reduces the risk of heart disease, stroke, and high

blood pressure

Reduces the risk for obesity

Reduces the risk for type 2 diabetes

Reduces the risk for osteoporosis

May reduce the risk of colon cancer

8/13/2019 PPTLect_12

6/39


Benefits of Physical Activity

Despite the clear benefits of regular physicalactivity,

more than half of all U.S. adults do not perform

sufficient physical activity

16% of U.S. adults admit to doing no leisure time

physical activity at all

less than 30% of high school students participate in

daily physical education

8/13/2019 PPTLect_12

7/39Copyright 2009 Pearson Education, Inc., publishing as Pearson Benjamin Cummings

Sound Fitness Program

A sound physical fitness program Meets your personal goals

Is fun

Includes variety and consistency Appropriately overloads the body

Includes a warm-up and cool-down period

8/13/2019 PPTLect_12

8/39

8/13/2019 PPTLect_12



A sound physical fitness program is fun.

An individuals fitness program should focus on

what they enjoy. Outdoor activities

Social recreation

8/13/2019 PPTLect_12

10/39

8/13/2019 PPTLect_12


Physical Activity Pyramid

Figure 12.2

8/13/2019 PPTLect_12



A sound physical fitness program appropriatelyoverloads the body.

Overload principle: additional physical demands onthe body to improve fitness.

Too much physical exertion is notrecommended

The FIT principlecan be used to determine

appropriate overload

8/13/2019 PPTLect_12



The FIT Principle Frequencythe frequency of physical activity

varies with fitness goals

Intensitydetermining proper intensity may be

based on maximal heart rate

Time of activitywhether the total activity time is

an accumulation of activities or completed all at

once

8/13/2019 PPTLect_12



Figure 12.4

8/13/2019 PPTLect_12



Table 12.2

8/13/2019 PPTLect_12



A sound physical fitness program includes a warm-up and a cool-down period.

Includes stretching and calisthenics

Helps prevent injuries

May reduce muscle soreness

510 minutes

8/13/2019 PPTLect_12


Fuel for Physical Activity

Adenosine triphosphate (ATP)the energy carryingmolecule in the body.

ATP must be generated continuously since musclesstore only enough ATP for 13 seconds of activity.

8/13/2019 PPTLect_12



Figure 12.5

8/13/2019 PPTLect_12



After depleting ATP stores, muscles turn to otherenergy sources.

Creatine phosphate (CP)stores energy that can be

used to generate ATP

Creatine phosphate can be broken down to support the

regeneration of ATP for enough energy for 3 to 15

seconds of maximal physical effort

8/13/2019 PPTLect_12



Figure 12.6

8/13/2019 PPTLect_12



After creatine phosphate stores are depleted,carbohydrates are utilized as a source of energy for

the generation of ATP.

Glucoseis the primary carbohydrate used to generate

ATP.

PLAY The Energy Currency ATP
http://localhost/var/www/apps/conversion/tmp/Local%20Settings/Temp/Temporary%20Directory%201%20for%2012_00LectureNotes.zip/Thompson_15_PPT_LN_C12/animations/12_02_Energy_Currency.htmlhttp://localhost/var/www/apps/conversion/tmp/Local%20Settings/Temp/Temporary%20Directory%201%20for%2012_00LectureNotes.zip/Thompson_15_PPT_LN_C12/animations/12_02_Energy_Currency.html

8/13/2019 PPTLect_12



Metabolism of glucose Anaerobic(without oxygen) breakdown of glucose

yields 2 ATP molecules

Lactic acid is produced

Aerobic(with oxygen) breakdown of glucose

yields 3638 molecules of ATP

CO2and H2O are produced

8/13/2019 PPTLect_12

23/39



Figure 12.8PLAY Glycolysis
http://localhost/var/www/apps/conversion/tmp/Local%20Settings/Temp/Temporary%20Directory%201%20for%2012_00LectureNotes.zip/Thompson_15_PPT_LN_C12/animations/12_03_Glycolysis.htmlhttp://localhost/var/www/apps/conversion/tmp/Local%20Settings/Temp/Temporary%20Directory%201%20for%2012_00LectureNotes.zip/Thompson_15_PPT_LN_C12/animations/12_03_Glycolysis.html

8/13/2019 PPTLect_12

24/39

l f h i l i i

8/13/2019 PPTLect_12

25/39



Carbohydrates and fats can both be used as energysources for the production of ATP.

Carbohydrates are mostly used for high intensity

activity

Fats are used for low intensity exercise

Proteins (amino acids) are not a major fuel source

for exercise.

36% of energy needs during exercise

l f h i l A i i

8/13/2019 PPTLect_12

26/39



Figure 12.7 (1 of 3)

F l f Ph i l A i i

8/13/2019 PPTLect_12

27/39




F l f Ph i l A i i

8/13/2019 PPTLect_12

28/39




F l f Ph i l A i i

8/13/2019 PPTLect_12

29/39



Figure 12.9

N t iti f Ph i l A ti it

8/13/2019 PPTLect_12

30/39


Nutrition for Physical Activity

Energy needs Energy needs may be higher for athletes

Different energy needs for males and females

Depends on body size Depends on the type of physical activity

8/13/2019 PPTLect_12

31/39


8/13/2019 PPTLect_12

32/39



Maintaining water balance is critical for physicallyactive people.

Drink fluids before, during, and after exercise

Consume enough water to maintain body weight

Training in hot environments requires careful

attention to water intake

D h d ti d H t R l t d Ill

8/13/2019 PPTLect_12

33/39


Dehydration and Heat Related Illnesses

Heat syncope Dizziness when people stand too long, blood pools

in the lower extremities

Heat cramps Muscle spasms after strenuous exercise

Heat exhaustion and heatstroke Excessive sweating, weakness, nausea, headache

then progresses to hot, dry skin, rapid heart rate,body temp >104F, coma, and death


8/13/2019 PPTLect_12

34/39



The requirements for some vitamins and mineralsmay be elevated in athletes.

B vitamins

Calcium

Iron

Adequate intake of these nutrients can be met with a

healthy, balanced diet and should not require

supplementation.

E i Aid

8/13/2019 PPTLect_12

35/39


Ergogenic Aids

Ergogenic aids: substances used to improve exerciseand athletic performance.

Many of these products are not effective

Some of these products are dangerous

Reliable research and accurate information on these

products is hard to find

E i Aid

8/13/2019 PPTLect_12

36/39


Ergogenic Aids

Ergogenic aids used to build muscles and increasestrength include

Anabolic steroids

Effective but illegal and numerous serious side effects

Andro (androstenedione) and DHEA

(dehydropiandrosterone)

Precursors of testosterone

Not been shown to be effective

Ergogenic Aids

8/13/2019 PPTLect_12

37/39


Ergogenic Aids

GHB (gamma-hydroxybutyric acid) Severe side effects and some reported deaths

Creatine

It may improve performance in sprint activities

It may be beneficial to increase strength gained during

resistance exercise

Relatively minor side effects

Effects of long-term use is unknown

8/13/2019 PPTLect_12

38/39

Ergogenic Aids

8/13/2019 PPTLect_12

39/39

Ergogenic Aids

Ergogenic aids found to be ineffective Carnitine

Claimed to increase transport of fatty acids into the

mitochondria so they can be used for energy

Chromium

Enhance insulins action

Ribose

Increased work output and faster recovery time

Documents

PPTLect_12