Nutrition and Fitness for Everyone

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Unit 26

• Nutrition and Fitness for Everyone

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Physical Fitness It offers Something for
Everyone

• Recreation for the body and soul
• Doesnt have to cost anything
• Benefits almost everyone
• Physical activity is play with happy consequences
  for health and well-being

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Reasons for physical activity

• Stay in shape and improve stamina
• 20 year old
• Keep cholesterol and weight within normal limits
• 50 year old
• To maintain independence
• 80 year old
• Its play
• child

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Exercise reduces your risk of

• Heart disease
• Colon and breast cancer
• Hypertension
• Stroke
• Osteoporosis
• Back and other injuries
• Obesity
• Diabetes (non-insulin dependent)
• Bone and joint diseases

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Exercise gives you an improved sense of well-being

• Increases feeling of well-being
• Decreases depression and anxiety
• Helps relieve stress

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Exercise A Good Diet

• Further reduces your risk of disease
• Helps people achieve long-term weight control
• Moderate diet exercise
• Lose fat
• Build muscle mass
• Become physically fit

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Physical Fitness

• The health of the body as measured by muscular
  strength, endurance, and flexibility in the
  conduct of physical activity.
• Muscle strength
• Endurance

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Muscle strength

• Muscles increase in response to weight-bearing or
  resistance exercise
• Weight lifting
• Weight machines
• Pull-ups, push-ups, sit-ups
• Body senses it needs to work harder to survive
  and builds muscles

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Endurance

• Endurance is a measure of aerobic
  fitness
• Aerobic fitness a state of respiratory and
  circulatory health as measured by the ability to
  deliver oxygen to muscles, and the capacity of
  muscles to use the oxygen for physical activity
• Body senses it needs to work longer to survive
  and builds endurance

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Aerobic exercise activities

• Brisk walking
• Running or jogging
• Bicycling
• Swimming
• Any other activity that increases heart rate to a
  target rate

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How is Aerobic Fitness Determined?

• VO2 Max a measure of maximal oxygen consumption
• The higher the level of oxygen used at the peak
  level of activity, the higher the level of
  aerobic fitness

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Estimating your VO2 Max

• Maximal heart rate (220 age)
• 20 year old 200
• Target heart rate range
• Maximal heart rate X .60 to .75
• 20 year old 120-150

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Muscle fuel

• Fat, glucose and amino acids are used by muscles
  for energy
• Less intense exercise uses more fat higher
  intensity (sprinting) exercise uses more glucose
  very little amino acids used
• Intense exercise can happen only as long as
  glucose stores last

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Muscle stiffness

• Intense exercise
• Different type of exercise
• Out of shape
• 24-48 hours after exercise
• Start out slow to prevent this
• Cause?

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Diet for fitness

• Same as for people in general
• There are no supplements, protein powders, or
  herbal mixes that enhance physical fitness or
  strength beyond the levels obtained from a
  healthy diet and exercise

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People who exercise tend to have better diets
than people who dont

• They are often health-conscious
• Select foods with care
• Generally eat more than sedentary people, giving
  them a better chance to get all the nutrients
  they need

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Physical Activity increases need for Water

• Two cups of water two hours before exercise
• ½ to 1 cup water for every 15-20
  minutes during exercise
• More if hot and/or humid
• Alternate water with a sports drink if exercise
  will last more than an hour

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A personal Fitness Program

• Choose a realistic and achievable plan
• Must feel good to you
• Fun and enjoyable
• Fitness is lifelong. Choose a
  plan that will last.

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Resistance training plan

• Leads to muscle strength, endurance, and
  flexibility
• Two to three resistance training sessions per
  week recommended
• About 10 different exercise, 8-12 repititions
• Muscle strength increased by using progressively
  heavier weights

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Aerobics Fitness Plan

• Exercise at 60-75 maximal heart rate for 20-30
  minutes, three or more times per week
• Use all or most of the bodys major muscle groups
• Some exercise is better than none

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Caution

• People over the age of 40 or who have diabetes or
  hypertension should consult their physician
  before starting an exercise program.

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Fitness in children

• Children who are active are less likely to be
  overweight
• Lifelong love for a physically active lifestyle
  is often developed in childhood
• Regular exercise benefits obese children
• BUT. One-third of children are physically unfit

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The happy consequences of physical activity come
easiest to those who do it for play