CHAPTER 14 Nutrition and Physical Keys to Good Health.pptx

The Science of Nutrition
Fifth Edition
Chapter 14
Nutrition and Physical
Activity: Keys to Good
Health
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Physical Activity Versus Fitness (1 of 2)
• Physical activity: any movement produced by muscles
that increases energy expenditure
• Leisure-time physical activity: any activity unrelated to
a person’s occupation
– Competitive sports
– Recreational: hiking, walking, and biking
– Exercise: purposeful, planned, and structured

Physical Activity Versus Fitness (2 of 2)
• Physical fitness: the ability to carry out daily tasks with
vigor and alertness without fatigue
• Four components of physical fitness include
cardiorespiratory fitness, musculoskeletal fitness,
flexibility, and body composition
• These are achieved through:
– Aerobic exercise
– Resistance training
– Stretching

Table 14.1 The Components of Fitness
Fitness Component Examples of Activities One Can Do to Achieve Fitness in Each
Component
Cardiorespiratory Aerobic-type activities, such as walking, running, swimming, cross-
country
Skiing
Musculoskeletal fitness Resistance training, weight lifting, calisthenics, sit-ups, push-ups
Muscular strength Weight lifting or related activities using heavier weights with few
repetitions
Muscular endurance Weight lifting or related activities using lighter weights with more
repetitions
Flexibility Stretching exercises, yoga
Body composition Aerobic exercise, resistance training

Benefits of Physical Activity
• Reduces the risk of heart disease, stroke, high blood pressure
• Reduces the risk for obesity and type 2 diabetes
• May reduce the risk of breast and colon cancer
• Reduces the risk for osteoporosis
• Improves duration and quality of sleep
• Improves cognition and memory
• Improves immune function
• Reduces anxiety, depression, and mental stress

Figure 14.1

Many Americans Are Inactive
• Despite the clear benefits of regular physical activity:
– Just over 50% of Americans meet the national health
recommendations for physical activity
– Just over 21% meet the recommendations for both
aerobic and muscle-strengthening exercises

Three Sets of National Guidelines
• Surgeon General (1996) recommended 30 minutes of
physical activity most days of the week
• IOM(2002) recommended 60 minutes per day moderate
intensity activity
• HHS (2018) targets:
– Minimum 150 minutes per week moderate intensity
aerobic activity Or
– 75 minutes per week vigorous intensity or
combination And
– Muscle strengthening activities two or more days per
week

How to Improve Fitness (1 of 2)
• Assess current fitness level
• Identify personal goals
– Specificity principle: specific actions yield specific
results
– Training: activity leading to skilled behavior
• Make exercise program varied, consistent, and fun
– Intrinsic and extrinsic factors
– Variety is important

How to Improve Fitness (2 of 2)
• Appropriately overloads the body
– Overload principle: increase demands on body
– Hypertrophy: gain in muscle size and strength,
benefit of overload
– Atrophy: decrease in muscle size and strength
– FITT principle
• Includes a warm-up and a cool-down period

The FITT Principle
• Frequency: number of activity sessions per week
• Intensity: amount of effort expended or how difficult the
activity is to perform
– Intensities are termed low, moderate, or vigorous
– Estimating maximal heart rate
• Time of activity: how long a session lasts
• Type of activity: a range of options

Figure 14.3

Figure 14.4

Warm-Up Period
• Warm-up and cool-down activities help you properly
prepare for and recover from an exercise session
• Warm-up (also called preliminary exercise)
– Should be brief, gradual, and gentle
– Prepares muscles for activity by increasing blood flow
and temperature
– Enhances flexibility
– Can help prepare you psychologically

Cool-Down Period
• Done after an exercise session
• Should be gradual and slow
• Should include exercises from session but at low intensity
• Should include stretching
• Helps prevent injuries
• May reduce muscle soreness

Tips to Increase Physical Activity
• Walk as often and as far as possible
• Take the stairs at every opportunity
• Take computer breaks to stretch, walk, or refresh yourself
• Exercise while watching TV
• Move around for everyday activities, such as talking on
your phone
• Dance or take up a group sport or activity
• Choose a physically active vacation
• Use a pedometer

Fuel for Physical Activity (1 of 7)
• Adenosine triphosphate (ATP): the energy-carrying
molecule in the body (see Chapter 7)
• ATP must be generated continuously since muscles store
only enough ATP for 1–3 seconds of activity
• ATP is generated from the breakdown of carbohydrate,
fat, and protein

Figure 14.5

• After depleting ATP stores, muscles turn to other
sources:
– Creatine phosphate (CP) stores some energy that
can be used to make ATP
– CP stores enough energy for 3–15 seconds of
maximal physical effort; hence, CP is used for very
intense, brief activity bursts
– Breakdown of carbohydrates fuels both brief and
long-term exercise

Figure 14.6

Focus Figure 14.7

• After creatine phosphate, glucose is the next source of
energy for ATP production
• Glucose provides ATP through glycolysis
• Glucose source during exercise: muscle glycogen and
blood glucose
• Glycogen stores are limited

• Primary glycolysis end product: pyruvate
• With limited oxygen, pyruvate is converted to lactic acid:
a fuel source for working muscles, heart, and resting
tissues.
• Excess lactic acid goes back to the liver to be converted
back into glucose via the Cori cycle to provide energy as
needed

Figure 14.8

• Glucose metabolism
– Anaerobic breakdown of glucose yields 2 ATP
molecules
– Aerobic breakdown of glucose yields 36–38
molecules of ATP
• Glycogen storage is limited

• Fats (triglycerides) can be metabolized to generate ATP
– For low-intensity exercise
– For exercise of long duration (marathons)
– Abundant energy source, even in lean people
– 2x more energy per gram than carbohydrates
– Slow in breaking down
– Primary energy source during rest, sitting, and
standing in place; also endurance events

• Carbohydrates and fats can both be used as energy
sources for ATP production
– Carbohydrates are mostly used for high-intensity
activity
– Fats are used for low-intensity exercise
• Proteins (amino acids) are not major fuel sources for
exercise

Figure 14.9

ABC News Video: Coconut: How Healthy
Is the Superfood?

Energy Needs
• USDA Food Patterns can be followed for moderate-
intensity daily activities
• Vigorous-intensity exercise increases energy needs
• Needs are higher for athletes
• Women and men have different energy needs
• Needs depend on body size
• Needs depend on the type of physical activity

Table 14.2 Suggested Intakes of Nutrients to
Support Vigorous Exercise (1 of 2)
Nutrient Functions Suggested Intake
Energy Supports exercise, activities of daily living,
and basic body functions
Depends on body size and the type, intensity, and
duration of activity
For many female athletes: 1,800 to 3,500 kilocalories/day
For many male athletes: 2,500 to 7,500 kilocalories/day
Carbohydrate Provides energy, maintains adequate
muscle glycogen and blood glucose; high
complex carbohydrate foods provide
vitamins and minerals
45–65% of total energy intake
Depending on sport and gender, should consume 6–
10 gram of carbohydrate per kilogram body weight per day
Fat Provides energy, fat-soluble vitamins, and
essential fatty acids; supports production of
hormones and transport of nutrients
Protein Helps build and maintain muscle; provides
building material for glucose; is an energy
source during endurance exercise; aids
recovery from exercise
1.2–2.0 gram per kilogram body weight
Water Maintains temperature regulation
(adequate cooling); maintains blood
volume and blood pressure; supports all
cell functions
Consume fluid before, during, and after exercise
Consume enough to maintain body weight
Consume at least 8 cups (64 fluid ounces) of water daily
to maintain regular health and activity
Athletes may need up to 10 liters (170 fluid ounces)
every day; more is required if exercising in a hot
environment

Table 14.2 Suggested Intakes of Nutrients to
Support Vigorous Exercise (2 of 2)
Nutrient Functions Suggested Intake
B-vitamins Critical for energy production from
carbohydrate, fat, and protein
May need slightly more (one to two times the
RDA) for thiamin, riboflavin, and vitamin B6
Calcium Builds and maintains bone mass;
assists with nervous system function,
muscle contraction, hormone
function, and transport of nutrients
across cell membrane
Meet the current RDA:
14–18 year: 1,300 milligram/day
19–50 year: 1,000 milligram/day
51–70 year: 1,000 milligram/day (men); 1,200 milligram/day
(women)
71 year and older: 1,200 milligram/day
Iron Primarily responsible for the
transport of oxygen in blood to cells;
assists with energy production
Consume at least the RDA:
Males:
14–18 year: 11 milligram/day
19 and older: 8 milligram/day
Females:
51 and older: 8 milligram/day

Carbohydrate Needs
• Athletes should consume carbohydrates for 45–65% of
total energy, 6–8 gram/kilogram per day
• Following exercise: consuming carbs with protein
enhances muscle protein synthesis
• Optimize glycogen storage: first 4–6 hours of recovery
• Complex, less-processed carbohydrates: whole grains,
fruits, and vegetables supply fiber, vitamins, and minerals

Meal Focus Figure 14.10

Figure 14.11

Table 14.3 Carbohydrate and Total
Energy in Various Foods
Food Amount Carbohydrate (gram) Energy from Car-
bohydrate (%)
Total Energy
(kilocalorie)
Sweetened applesauce 1 cup 50 97 207
Large apple with Saltine crackers 1 each
8 each
50 82 248
Whole-wheat bread with jelly and
skim milk
1 ounce slice
4 teaspoon
12 fluid ounces
50 71 282
Spaghetti (cooked) with tomato
sauce
1 cup
¼ cup
50 75 268
Brown rice (cooked) with mixed
vegetables and apple juice
1 cup
½ cup
12 fluid ounces
100 88 450
Grape-Nuts cereal with raisins and
skim milk
½ cup
⅜ cup
8 fluid ounces
100 84 473
Clif Bar (chocolate chip) 2.4 ounces 43 75 230
Meta-Rx (fudge brownie) 100 gram 41 41 400
Power Bar (chocolate) 1 bar 45 75 240
PR Bar Ironman 50 gram 22 44 200
Source: Data adapted from Sport nutrition for health and performance, 2nd ed., by M. M. Manore, N. L. Meyer, and J.
L. Thompson, 2009. Champaign, IL: Human Kinetics.

Carbohydrate Loading
• Also called glycogen loading
• Alter exercise duration and carbohydrate intake to
maximize muscle glycogen
• Does not always improve performance
• Side effects: gastrointestinal distress; feeling heavy,
bloated, and sluggish

Table 14.4 Recommended Carbohydrate
Loading Guidelines for Endurance Athletes
Days Prior to Event Exercise Duration (in
minutes)
Carbohydrate Content of Diet
(gram per kilogram body weight)
6 90 (at 70% max effort) 5 (moderate)
3 20 (light training) 10–12 (high)
2 20 (light training) 10–12 (high)
1 Rest 10–12 (high)
Day of race Competition Precompetition food and fluid
Source: Current trends in performance nutrition, by Marie Dunford. Copyright 2005 by Human Kinetics,
Champaign, IL. Reprinted with permission; and American College of Sports Medicine, Academy of Nutrition
and Dietetics, and Dietitians of Canada. (2016). Nutrition and Athletic Performance. Joint Position
Statement. Medicine and Science in Sports and Exercise, 48(3), 543–568.

Training Effects on Fat Metabolism
• Increased number and activity of enzymes involved in fat
metabolism
• Improved ability of muscles to store fat
• Improved ability to extract fat from the blood for use
during exercise
• Spares carbohydrate for prolonged, intense training or
competition

Protein Needs
• Competitive, endurance, and resistance athletes often
have greater protein needs
• Most nonathletes and many athletes already consume
more than adequate protein
• High-quality protein sources include poultry, fish, eggs,
low-fat diary foods, legumes, and soy products
• People of all activity levels can consume more than
enough protein by following personalized MyPlate food
patterns; supplements are not necessary

Physical Activity and Fluid Needs
• Functions of water
– Lubricant that bathes tissues and cells
– Transportation of nutrients, hormones, and waste
products
– Component of chemical reactions
– Part of body tissues (proteins and glycogen)
– Temperature regulation: evaporative cooling

Heat-Related Illnesses
• Heat syncope: dizziness
• Heat cramps: muscle spasms
• Heat exhaustion and heat stroke occur on a continuum;
symptoms include
– Excessive sweating, weakness, nausea, dizziness,
headache, and difficulty concentrating
– Very serious; require swift medical attention

Figure 14.12

Proper Fluid Replacement: Guidelines
• Based on maintaining body weight
• Drink water for activities lasting under 1 hour
• For activities longer than 1 hour, consume sports drinks
with carbohydrates and electrolytes
– Amount and type of sports drink depends on duration,
intensity of activity, fitness level, environmental
conditions, acclimatization, and sweat rate
• Drink fluids before, during, and after exercise
• Thirst mechanism is not reliable

Table 14.5 Guidelines for Fluid
Replacement (1 of 2)
Activity Level Environment Fluid Requirements (liters per day)
Sedentary Cool 2–3
Active Cool 3–6
Sedentary Warm 3–5
Active Warm 5–10
Before Exercise or Competition
• Drink adequate fluids during the 24 hours before event; should be able to maintain body
weight.
• Slowly drink about 0.17 to 0.34 fluid ounce per kilogram body weight of water or a sports drink in
the 2 to 4 hours prior to exercise or event to achieve urinethat is pale yellow in color
while allowing sufficient time for excretion of excess fluid prior to exercise.
• Consuming beverages with sodium and/or small amounts of salted snacks at a meal will
help stimulate thirst and retain fluids consumed.
During Exercise or Competition
• Amount and rate of fluid replacement depend on individual sweating rate, exercise
duration, weather conditions, and opportunities to drink.

Table 14.5 Guidelines for Fluid
Replacement (2 of 2)
• Drink sufficient fluids during exercise to replace sweat losses such that total fluid loss is
less than 2% of body weight.
Following Exercise or Competition
• Consume about 3 cups of fluid for each pound of body weight lost.
• Fluids after exercise should contain water to restore hydration status and sodium to
support rehydration.
• Consume enough fluid to permit regular urination and to ensure the urine color is very
light or light yellow in color; drinking about 125–150% of fluid loss is usually sufficient to
ensure complete rehydration.
In General
• Products that contain fructose should be limited, as these may cause gastrointestinal
distress.
• Alcohol should be avoided, as it increases urine output and reduces fluid retention.
Source: American College of Sports Medicine, Academy of Nutrition and Dietetics, and Dietitians of
Canada. (2016). Nutrition and athletic performance. Joint position statement. Medicine and Science in
Sports and Exercise, 48(3),543–568

Role of Vitamins and Minerals
• Requirements for certain vitamins and minerals may be
greater in athletes, including
– B-vitamins
– Calcium (female athlete triad)
– Iron (more critical for women)
• Iron supplementation may be required under proper
medical supervision
• Most nutrient needs can be met with a healthy diet

Ergogenic Aids (1 of 3)
• Substances used to improve exercise and athletic
performance
• Many are not effective
• Some have harmful side effects
• Most are expensive
• Many have not been adequately studied

• Anabolic products are promoted as muscle and strength
enhancers; include
– Anabolic steroids
– Androstenedione (“andro”)
– Dehydroepiandrosterone (DHEA)
– Beta-Hydroxy Beta-Methylbutyrate (HMB)
– Creatine
– Protein and amino acid supplements

• Products touted to increase energy levels and optimize
fuel use include:
– Caffeine
– Ephedrine
– Carnitine
– Chromium
– Beta-Alanine
– Sodium Bicarbonate
– Nitrate

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