PHED 2015- Nutrition For Life 4e

1. Chapter 10 Lecture
Chapter 10:
Nutrition and
Physical Activity:
Keys to Good
Health
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2. Learning Outcomes
1. Compare and contrast the concepts of physical
activity, leisure-time physical activity, exercise,
and physical fitness.
2. Identify the four components of physical fitness.
3. List at least four health benefits of being
physically active on a regular basis.
4. Explain how to identify and achieve your
personal fitness goals.
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3. Learning Outcomes
5. Describe the FITT principle and calculate your
maximal and training heart rate range.
6. List and describe at least three processes by
which the body breaks down fuels to support
physical activity.
7. Discuss at least three changes in nutrient
needs that can occur in response to an
increase in physical activity or vigorous
exercise training.
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4. Learning Outcomes
8. Describe the concept of carbohydrate loading,
and discuss situations in which this practice
may be beneficial to athletic performance.
9. Discuss several deceptive tactics companies
use to market ergogenic aids.
10.Identify the claims for, research evidence on,
and potential heath risks of at least three
ergogenic aids.
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5. Why Engage in Physical Activity?
• Physical activity: any muscle movement that
increases energy expenditure
• Leisure-time physical activity: activity not
related to a person's occupation
• Exercise:
• Purposeful, planned physical activity
• A type of leisure-time physical activity
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6. Why Engage in Physical Activity?
• Physical activity:
• promotes physical fitness
• reduces the risk of chronic disease
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7. Why Engage in Physical Activity?
• Physical fitness: the ability to carry out daily
tasks with vigor and alertness, with energy left
over to enjoy leisure-time pursuits
• Physical fitness is composed of:
• aerobic exercise
• resistance training
• stretching
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8. Components of Physical Fitness
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9. Why Engage in Physical Activity?
• Regular physical activity:
• reduces the risk of heart disease, stroke, high
blood pressure
• reduces the risk for obesity
• reduces the risk for type 2 diabetes
• may reduce the risk for colon cancer
• reduces the risk for osteoporosis
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10. Why Engage in Physical Activity?
• Despite the clear benefits of regular physical
activity:
• Almost 50% all U.S. adults do not do
sufficient physical activity.
• 23% of U.S. adults admit to doing no leisure-
time physical activity at all.
• 31.5% of high school students participate in
daily physical education.
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11. Rates of Physical Inactivity
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12. Sound Fitness Program
• A sound physical fitness program:
• assesses your current level of fitness
• identifies your personal goals
• is consistent, varied and fun
• appropriately overloads the body
• includes a warm-up and cool-down period
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13. Sound Fitness Program
• A sound physical fitness program meets your
personal goals.
• An individual's fitness program will be different if
he or she is:
• training for athletic competition
• working toward cardiorespiratory fitness
• trying to maintain overall health
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14. Sound Fitness Program
• A sound physical fitness program is fun.
• An individual's fitness program should focus on
what he or she enjoys
• outdoor activities
• social recreation
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15. Sound Fitness Program
• A sound physical fitness program includes
variety and consistency.
• A variety of activities prevents boredom.
• Fun is an important motivator in maintaining
regular physical activity.
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16. Sound Fitness Program
• A sound physical fitness program appropriately
overloads the body.
• Overload principle: additional physical
demands on the body to improve fitness
• Too much physical exertion is NOT
recommended.
• The FITT principle can be used to determine
appropriate overload.
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17. Sound Fitness Program
• The FITT principle
• Frequency: the frequency of physical activity
varies with fitness goals
• Intensity: proper intensity may be based on
maximal heart rate
• Time of activity: whether the total activity
time is an accumulation of activities or
completed all at once
• Type of activity
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18. Sound Fitness Program
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19. Sound Fitness Program
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20. Sound Fitness Program
• 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
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21. Fuel for Physical Activity
• Adenosine triphosphate (ATP): the energy-
carrying molecule in the body
• Energy is released from ATP as phosphates are
broken off the molecule.
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22. Fuel for Physical Activity
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23. Fuel for Physical Activity
• ATP must be generated continuously since
muscles store only enough ATP for 1–3 seconds
of activity.
• After depleting ATP stores, muscles turn to other
sources.
• Creatine phosphate (CP) stores some
energy that can be used to make ATP.
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24. Fuel for Physical Activity
• After creatine phosphate, carbohydrates are the
next source of energy for the production of ATP.
• Glucose is the primary carbohydrate used to
generate ATP.
• Glycolysis: first step in the metabolism of
glucose
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25. Fuel for Physical Activity
• Aerobic breakdown of glucose:
• occurs in the presence of oxygen
• yields 36–38 molecules of ATP per glucose
• Anaerobic breakdown of glucose:
• occurs in the absence of oxygen
• yields 2 ATP molecules per glucose molecule
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26. Fuel for Physical Activity
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27. Fuel for Physical Activity
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28. Fuel for Physical Activity
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29. Fuel for Physical Activity
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30. Nutrition for Physical Activity
• Energy needs:
• may be higher for athletes
• are different for males and females
• depend on body size
• depend on the type of physical activity
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31. Fuel for Physical Activity
• Carbohydrates
• Primary energy source for endurance and
strength athletes
• Recommended 45%–65%
• 6–10 grams of carbohydrates per kg of body
weight within the first 24 hours
• Carbohydrate loading
• May benefit marathon, long-distance
swimming, and cross-country skiing
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32. Fuel for Physical Activity
• Fats
• A very abundant energy source, even in lean
people
• Provide more than twice as much energy per
gram as carbohydrate
• Spare carbohydrates for fuel
• Moderate fat intake is recommended.
• 20%–35%
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33. Fuel for Physical Activity
• Proteins (amino acids) are not used as a fuel
source for exercise.
• Increased protein needs for athletes
• 1–1.8 grams protein per kg body weight,
depending on the amount of physical
exercise
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34. Nutrition for Physical Activity
• Maintaining water balance is critical for physically
active people.
• The body depends on water for evaporative
cooling.
• Inadequate fluid intake during exercise can lead
to dehydration and heat illnesses.
• Drink fluids before, during, and after exercise.
• Consume enough water to maintain body weight.
• Training in hot environments requires careful
attention to water intake.
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35. Symptoms of Exercise Dehydration
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36. Nutrition for Physical Activity
• The requirements for some vitamins and
minerals may be altered in athletes.
• B-vitamins
• Calcium
• Iron
• Adequate intake of these nutrients can be met
with a healthy diet and should not require
supplementation.
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37. Ergogenic Aids
• Ergogenic aids: substances used to improve
exercise and athletic performance
• Many of these products are not effective.
• Some of these products are dangerous.
• Reliable research and accurate information
on these products are hard to find.
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38. Ergogenic Aids
• Ergogenic aids that claim to increase muscle
and strength include:
• anabolic steroids
• precursors of testosterone
• androstenedione ("andro")
• dehydroepiandrosterone (DHEA)
• GHB (gamma-hydroxybutyric acid)
• creatine
• protein and amino acid supplements
• beta-hydroxy-beta-methylbutyrate (HMB)
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39. Ergogenic Aids
• Ergogenic aids that claim to increase energy
levels and optimize fuel use include:
• caffeine
• ephedrine (ephedra)
• carnitine
• chromium
• ribose
• beta-alanine
• nitrate
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