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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
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