Fitness

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Fitness
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Fitness

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

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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

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

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Physical Activity?

• minimum of 30 minutes/day for health rewards
• can be accumulated
• 60 minutes/day
• maintain healthy body weight

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Physical Activity Pyramid
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Guidelines to improve cardio respiratory, body
composition, strength, flexibility
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Developing Fitness

• flexibility
• muscle strength
• muscle endurance
• cardiorespiratory endurance

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Overload Principle

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

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Response to Physical Activity

• hypertrophy
• gain in size and strength of muscle
• atrophy
• diminishing in size and strength

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Bodys 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

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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

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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

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

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

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Balanced Fitness Program

• choose activities you enjoy and can do
• utilize aerobic, stretching, weight training

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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

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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

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

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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

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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

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Duration and Glucose

• 1st 20 minutes glycogen
• liver and muscle
• after 20 minutes fuel source is more fat and some
  glycogen

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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

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

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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

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

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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

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

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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

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• greater level of training uses less protein
• meet energy needs with enough carbs but dont
  ignore the protein needs

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Vitamins Minerals in Activity

• aid in release of energy from fuels
• aid in the transportation of oxygen
• well-nourished people get enough from nutrients

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

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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

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• 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

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• 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

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

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Diets for Active People

• WATER CARBS PROTEINS
• NUTRIENT DENSITY

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Pregame Meal

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

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Postgame Meal

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

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Glucose Use

• diet affects glycogen storage and use