Here are the changes I would suggest with ageing for each item:
- Muscle strength - decrease
- Memory and coordination - decrease
- Lung tissue elasticity - decrease
- Lung capacity - decrease
- Max heart rate - decrease
- Artery hardening - increase
The reasoning is that with ageing, muscle strength, memory/coordination, lung function and maximum heart rate tend to decline. Meanwhile, artery hardening tends to increase with age due to things like atherosclerosis.
Here are the changes I would suggest with ageing for each item:
- Muscle strength - decrease
- Memory and coordination - decrease
- Lung tissue elasticity - decrease
- Lung capacity - decrease
- Max heart rate - decrease
- Artery hardening - increase
The key changes with ageing that affect physical fitness and performance are a general decline in both anaerobic and aerobic capacity. Muscle strength, power and flexibility tend to decrease with ageing due to factors like muscle atrophy and loss of elastic tissues. Cardiovascular and respiratory functions also experience a gradual decline with reductions in maximum heart rate, stroke volume and lung capacity amongst other changes.
Module 6 mcc sports nutrition credit course- protein and exerciseQUA NUTRITION
Here are a few key points regarding the use of protein supplements:
- Protein supplements can be useful for athletes and individuals who struggle to meet their daily protein needs through diet alone. They provide a convenient way to boost protein intake.
- However, protein supplements should not replace whole foods as the primary source of protein. A diet with a variety of protein-rich foods is ideal for overall nutrition.
- The research on whether protein supplements can further enhance muscle protein synthesis beyond what can be achieved through diet alone is mixed. For most active individuals, meeting protein needs through food is sufficient.
- Whey protein in particular has research showing it can modestly increase muscle protein synthesis after exercise compared to casein or soy protein.
Effects of Biomarkers of Nutrition on Exercisehira ali
This document discusses the role of various nutrients and biomarkers on exercise. It outlines that carbohydrates, fats, and proteins are important macronutrients that provide energy for exercise. Vitamins D, E, chromium, and iron are discussed as important micronutrients and biomarkers. The roles of these nutrients include providing energy, building muscle, reducing fatigue and soreness, and improving oxygen transport and immune function to enhance exercise performance.
The document discusses dietary supplements used by athletes. It defines dietary supplements as products intended to supplement the diet that contain vitamins, minerals, herbs, or other ingredients. It provides statistics on common supplements used by NCAA athletes and lists the variety of supplements available at a sports training center in India. The rest of the document discusses the roles and recommendations for various macro/micronutrients and other ingredients in athletic performance and recovery, including carbohydrates, protein, amino acids, creatine, vitamins, minerals, and herbs.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
This document provides information on sports nutrition and fitness for school-going children. It discusses the importance of a balanced diet, hydration and proper nutrition for athletic performance and recovery. Specific foods are recommended to support flexibility, coordination, strength, endurance and other components of fitness. Guidelines are provided for pre-competition, during competition and post-competition meals. Examples of training routines for various sports like kabaddi, hockey, wrestling and others are also listed.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
This document discusses sport nutrition and the dietary guidelines for athletes. It explains that athletes require balanced diets with slightly higher carbohydrate and lower fat intake compared to non-athletes. The document outlines questions about factors affecting athlete diets and differences between athlete and average intake. It provides guidelines for athlete diets including increasing complex carbs and hydration while decreasing fat, salt, and alcohol. Strategies for carbohydrate loading before and replenishing carbs and protein after exercise are also summarized.
Here are the changes I would suggest with ageing for each item:
- Muscle strength - decrease
- Memory and coordination - decrease
- Lung tissue elasticity - decrease
- Lung capacity - decrease
- Max heart rate - decrease
- Artery hardening - increase
The key changes with ageing that affect physical fitness and performance are a general decline in both anaerobic and aerobic capacity. Muscle strength, power and flexibility tend to decrease with ageing due to factors like muscle atrophy and loss of elastic tissues. Cardiovascular and respiratory functions also experience a gradual decline with reductions in maximum heart rate, stroke volume and lung capacity amongst other changes.
Module 6 mcc sports nutrition credit course- protein and exerciseQUA NUTRITION
Here are a few key points regarding the use of protein supplements:
- Protein supplements can be useful for athletes and individuals who struggle to meet their daily protein needs through diet alone. They provide a convenient way to boost protein intake.
- However, protein supplements should not replace whole foods as the primary source of protein. A diet with a variety of protein-rich foods is ideal for overall nutrition.
- The research on whether protein supplements can further enhance muscle protein synthesis beyond what can be achieved through diet alone is mixed. For most active individuals, meeting protein needs through food is sufficient.
- Whey protein in particular has research showing it can modestly increase muscle protein synthesis after exercise compared to casein or soy protein.
Effects of Biomarkers of Nutrition on Exercisehira ali
This document discusses the role of various nutrients and biomarkers on exercise. It outlines that carbohydrates, fats, and proteins are important macronutrients that provide energy for exercise. Vitamins D, E, chromium, and iron are discussed as important micronutrients and biomarkers. The roles of these nutrients include providing energy, building muscle, reducing fatigue and soreness, and improving oxygen transport and immune function to enhance exercise performance.
The document discusses dietary supplements used by athletes. It defines dietary supplements as products intended to supplement the diet that contain vitamins, minerals, herbs, or other ingredients. It provides statistics on common supplements used by NCAA athletes and lists the variety of supplements available at a sports training center in India. The rest of the document discusses the roles and recommendations for various macro/micronutrients and other ingredients in athletic performance and recovery, including carbohydrates, protein, amino acids, creatine, vitamins, minerals, and herbs.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
This document provides information on sports nutrition and fitness for school-going children. It discusses the importance of a balanced diet, hydration and proper nutrition for athletic performance and recovery. Specific foods are recommended to support flexibility, coordination, strength, endurance and other components of fitness. Guidelines are provided for pre-competition, during competition and post-competition meals. Examples of training routines for various sports like kabaddi, hockey, wrestling and others are also listed.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
This document discusses sport nutrition and the dietary guidelines for athletes. It explains that athletes require balanced diets with slightly higher carbohydrate and lower fat intake compared to non-athletes. The document outlines questions about factors affecting athlete diets and differences between athlete and average intake. It provides guidelines for athlete diets including increasing complex carbs and hydration while decreasing fat, salt, and alcohol. Strategies for carbohydrate loading before and replenishing carbs and protein after exercise are also summarized.
This document discusses sports nutrition and how to properly fuel the body for an active lifestyle. It covers the three macronutrients - carbohydrates, proteins, and fats - and their roles in fueling exercise. Carbohydrates are the primary fuel source and come in fast and slow-digesting forms. Proteins aid in recovery and muscle building. Fats provide energy and essential fatty acids. The document provides recommendations for pre, during, and post-workout meals and snacks with an emphasis on carbohydrates and protein to replenish glycogen stores and support muscle recovery.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
This document provides a summary of nutrition recommendations for dancers to fuel their performance. It recommends that dancers consume 45-55 calories per kilogram of body weight daily to meet energy demands, with 55-65% of calories from carbohydrates, 12-15% from protein, and 20-30% from fat. It emphasizes consuming carbohydrates before, during, and after exercise to replenish glycogen stores and maintain energy levels. Adequate hydration through fluid consumption is also highlighted as important to prevent dehydration and impaired performance. Micronutrients including vitamins and minerals are discussed for their roles in energy production, muscle recovery, and bone health.
This document discusses periworkout nutrition, which refers to the meals consumed before, during, and after exercise sessions. It explains that nutrient choices in the periworkout period can enhance or hinder training effects. It then provides details on pre, during, and post-workout meal recommendations including macronutrient breakdown and timing. Supplements that may be beneficial for workouts like BCAAs, creatine, and beta-alanine are also reviewed along with their proposed mechanisms of action. References are included to support the nutritional strategies and supplement claims.
This document discusses GNLD nutritional supplements for different needs:
1. It outlines supplements for personalized nutrition, sports nutrition, nutrition for athletes, and an athletic lifestyle including products for training, competition, and recovery.
2. It then discusses specific supplement ingredients and products that provide benefits like immune support, bone and joint support, and omega-3 support.
3. It concludes by highlighting GNLD's whole food nutrition products and their actions in supporting health and vitality as well as being free of banned substances.
Protein is made up of amino acids and is an important macronutrient that provides structural support and energy. There are essential and non-essential amino acids. Animal proteins contain all essential amino acids and are considered complete, while plant proteins may be lacking in one or more essential amino acids. Athletes need more protein than non-athletes to support muscle growth and recovery. Creatine and protein supplements may help increase muscle mass and strength in resistance-trained individuals, while protein likely does not improve aerobic endurance. Branched chain amino acids and glutamine supplements do not appear to provide performance benefits. Creatine can improve high-intensity exercise performance.
This document discusses the importance of nutrition for athletic performance and provides guidelines on macronutrient and food group recommendations for athletes. It emphasizes the need for carbohydrates and protein to fuel exercise, build muscle, and aid in recovery. Guidelines are given for carbohydrate and protein intake based on sport type and intensity. The document also provides examples of meal plans and guidelines for nutrition before, during, and after training and competition.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
This document provides an overview of sports nutrition and nutrition for exercise, covering topics such as:
- The history and professional organizations related to sports nutrition
- Energy balance and macronutrients like carbohydrates, proteins, and fats
- Micronutrients, fluids, electrolytes, and considerations for special populations
- Weight control, body composition, and eating disorders
- Dietary supplements, performance nutrition, and employment opportunities in the field
Carbohydrate loading diets are often used by athletes before endurance events to increase stored carbohydrates and provide more energy for 90 minutes or longer. The diet involves decreasing carbohydrates to 55-65% of calories one week before the event, then increasing carbohydrates to at least 70% of calories in the final 4 days before the event while limiting exercise to store more glycogen. Carbohydrate loading works best for physically fit athletes but should be supervised by a physician as blood sugar can fluctuate.
Caren Biddulph Sports Nutrition - Sydney Expo Presentationthe AIPT
Australian Institute of Personal Trainers nutrition contributor and Caren Biddulph speaks at the Sydney Fitness & Health Expo about performance nutrition.
Caren Biddulph is an Accredited Practicing Dietitian, Nutritionist and Registered Sports Dietitian. She is also a triathlete and power yoga instructor. Caren completed her Nutrition and Dietetics degree (Bachelor of Science) in South Africa, and then gained her Masters in Sports Nutrition at Griffith University, Australia. She has dedicated much of her career to sports nutrition and also completed the postgraduate International Olympic Committee (IOC) Diploma in Sports Nutrition in Geneva.Believing that a balanced diet and exercise program are the cornerstones of wellbeing, Caren hopes to share her passion in educating others about the importance of nutrition for athletes.
(View video: https://youtu.be/SDCZN6Bl9Ao)
The document discusses sports nutrition and carbohydrate intake for athletes. It defines sports nutrition and notes that carbohydrates are the primary energy source for athletes. It recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily to fuel exercise and aid recovery. The timing and type of carbohydrate intake before, during, and after exercise is also important to maximize performance. Proper carbohydrate consumption helps optimize muscle glycogen stores and prevents fatigue during training and competition.
This document provides an overview of sports nutrition, including the basics of food groups, nutrients, guidelines for a balanced diet, and fine-tuning nutrition for different types of training and sports. It discusses the contribution of carbohydrates, fats, and proteins as fuels for exercise, as well as foods high and low in carbohydrates. Recommendations are provided for carbohydrate intake before, during, and after exercise based on sport and training intensity and duration.
Here are the changes I would suggest with ageing for each item:
- Muscle strength - decrease
- Memory and coordination - decrease
- Lung tissue elasticity - decrease
- Lung capacity - decrease
- Max heart rate - decrease
- Artery hardening - increase
1/26/2012
This document provides an overview of active leisure and recreation. It defines recreation as active leisure activities pursued during free time. Leisure is described as activities undertaken freely outside of work or obligations. Current trends show societies have become more sedentary due to changes in work and transportation. Regular physical activity provides both individual and social benefits like improved health, crime reduction, and excellence in sport. Developing a balanced lifestyle with moderate intensity activity 3-4 times per week for 20-30 minutes can help prevent contemporary health concerns such as obesity, diabetes, and heart disease.
This document provides a table for classifying various skills along continua from gross motor skills to fine motor skills. It asks the reader to place 10 different skills - such as a basketball lay-up shot, throwing a dart, a spin bowler's wrist action in cricket, and a gymnast's beam routine - into one of the continua columns and provide a justification for each decision. The goal is to determine whether each example involves larger or smaller muscle movements and place them on the appropriate point of the motor skills spectrum.
This document summarizes several key concepts in sport psychology:
1) It defines the three components of an attitude in sport - cognitive, affective, and behavioral elements.
2) It explains how attitudes in sport can be formed through past experiences, attributions, social learning from significant others, and socialization.
3) It discusses how undesirable prejudices like racism or sexism can be changed through cognitive dissonance, persuasion from others, influencing behavior, and addressing beliefs and emotions.
4) It analyzes the positive and negative effects an audience can have on sports performance according to drive theory, RAS theory, and other psychological theories.
This document discusses participation in sport and recreation. It covers definitions of leisure and recreation, current trends showing more sedentary lifestyles, and requirements for participation such as fitness, ability, resources and time. Contemporary concerns around health such as obesity, diabetes, and cardiovascular disease are also examined. Sedentary lifestyles and how they relate to aging populations are addressed. Finally, the concepts of opportunity, provision and esteem in relation to participation are introduced.
This document provides a checklist for editing and checking work. It outlines 7 criteria for evaluating procedures, including defining procedures, including 3 procedures, describing and explaining the procedures with details, and including examples. It also lists 6 criteria for evaluating the layout, such as using simple slides with plain backgrounds, the same font and boxes, putting information in the notes section rather than on slides, and checking spelling and grammar.
This document describes 5 different performance curves: linear, positive acceleration, negative acceleration, S-shaped, and plateau. Each curve represents how athletic performance in a sport can improve with increased trials or training over time. For example, a sprinter may see positive acceleration curve gains, while a weightlifter's progress could plateau.
This document discusses sports nutrition and how to properly fuel the body for an active lifestyle. It covers the three macronutrients - carbohydrates, proteins, and fats - and their roles in fueling exercise. Carbohydrates are the primary fuel source and come in fast and slow-digesting forms. Proteins aid in recovery and muscle building. Fats provide energy and essential fatty acids. The document provides recommendations for pre, during, and post-workout meals and snacks with an emphasis on carbohydrates and protein to replenish glycogen stores and support muscle recovery.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
This document provides a summary of nutrition recommendations for dancers to fuel their performance. It recommends that dancers consume 45-55 calories per kilogram of body weight daily to meet energy demands, with 55-65% of calories from carbohydrates, 12-15% from protein, and 20-30% from fat. It emphasizes consuming carbohydrates before, during, and after exercise to replenish glycogen stores and maintain energy levels. Adequate hydration through fluid consumption is also highlighted as important to prevent dehydration and impaired performance. Micronutrients including vitamins and minerals are discussed for their roles in energy production, muscle recovery, and bone health.
This document discusses periworkout nutrition, which refers to the meals consumed before, during, and after exercise sessions. It explains that nutrient choices in the periworkout period can enhance or hinder training effects. It then provides details on pre, during, and post-workout meal recommendations including macronutrient breakdown and timing. Supplements that may be beneficial for workouts like BCAAs, creatine, and beta-alanine are also reviewed along with their proposed mechanisms of action. References are included to support the nutritional strategies and supplement claims.
This document discusses GNLD nutritional supplements for different needs:
1. It outlines supplements for personalized nutrition, sports nutrition, nutrition for athletes, and an athletic lifestyle including products for training, competition, and recovery.
2. It then discusses specific supplement ingredients and products that provide benefits like immune support, bone and joint support, and omega-3 support.
3. It concludes by highlighting GNLD's whole food nutrition products and their actions in supporting health and vitality as well as being free of banned substances.
Protein is made up of amino acids and is an important macronutrient that provides structural support and energy. There are essential and non-essential amino acids. Animal proteins contain all essential amino acids and are considered complete, while plant proteins may be lacking in one or more essential amino acids. Athletes need more protein than non-athletes to support muscle growth and recovery. Creatine and protein supplements may help increase muscle mass and strength in resistance-trained individuals, while protein likely does not improve aerobic endurance. Branched chain amino acids and glutamine supplements do not appear to provide performance benefits. Creatine can improve high-intensity exercise performance.
This document discusses the importance of nutrition for athletic performance and provides guidelines on macronutrient and food group recommendations for athletes. It emphasizes the need for carbohydrates and protein to fuel exercise, build muscle, and aid in recovery. Guidelines are given for carbohydrate and protein intake based on sport type and intensity. The document also provides examples of meal plans and guidelines for nutrition before, during, and after training and competition.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
This document provides an overview of sports nutrition and nutrition for exercise, covering topics such as:
- The history and professional organizations related to sports nutrition
- Energy balance and macronutrients like carbohydrates, proteins, and fats
- Micronutrients, fluids, electrolytes, and considerations for special populations
- Weight control, body composition, and eating disorders
- Dietary supplements, performance nutrition, and employment opportunities in the field
Carbohydrate loading diets are often used by athletes before endurance events to increase stored carbohydrates and provide more energy for 90 minutes or longer. The diet involves decreasing carbohydrates to 55-65% of calories one week before the event, then increasing carbohydrates to at least 70% of calories in the final 4 days before the event while limiting exercise to store more glycogen. Carbohydrate loading works best for physically fit athletes but should be supervised by a physician as blood sugar can fluctuate.
Caren Biddulph Sports Nutrition - Sydney Expo Presentationthe AIPT
Australian Institute of Personal Trainers nutrition contributor and Caren Biddulph speaks at the Sydney Fitness & Health Expo about performance nutrition.
Caren Biddulph is an Accredited Practicing Dietitian, Nutritionist and Registered Sports Dietitian. She is also a triathlete and power yoga instructor. Caren completed her Nutrition and Dietetics degree (Bachelor of Science) in South Africa, and then gained her Masters in Sports Nutrition at Griffith University, Australia. She has dedicated much of her career to sports nutrition and also completed the postgraduate International Olympic Committee (IOC) Diploma in Sports Nutrition in Geneva.Believing that a balanced diet and exercise program are the cornerstones of wellbeing, Caren hopes to share her passion in educating others about the importance of nutrition for athletes.
(View video: https://youtu.be/SDCZN6Bl9Ao)
The document discusses sports nutrition and carbohydrate intake for athletes. It defines sports nutrition and notes that carbohydrates are the primary energy source for athletes. It recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily to fuel exercise and aid recovery. The timing and type of carbohydrate intake before, during, and after exercise is also important to maximize performance. Proper carbohydrate consumption helps optimize muscle glycogen stores and prevents fatigue during training and competition.
This document provides an overview of sports nutrition, including the basics of food groups, nutrients, guidelines for a balanced diet, and fine-tuning nutrition for different types of training and sports. It discusses the contribution of carbohydrates, fats, and proteins as fuels for exercise, as well as foods high and low in carbohydrates. Recommendations are provided for carbohydrate intake before, during, and after exercise based on sport and training intensity and duration.
Here are the changes I would suggest with ageing for each item:
- Muscle strength - decrease
- Memory and coordination - decrease
- Lung tissue elasticity - decrease
- Lung capacity - decrease
- Max heart rate - decrease
- Artery hardening - increase
1/26/2012
This document provides an overview of active leisure and recreation. It defines recreation as active leisure activities pursued during free time. Leisure is described as activities undertaken freely outside of work or obligations. Current trends show societies have become more sedentary due to changes in work and transportation. Regular physical activity provides both individual and social benefits like improved health, crime reduction, and excellence in sport. Developing a balanced lifestyle with moderate intensity activity 3-4 times per week for 20-30 minutes can help prevent contemporary health concerns such as obesity, diabetes, and heart disease.
This document provides a table for classifying various skills along continua from gross motor skills to fine motor skills. It asks the reader to place 10 different skills - such as a basketball lay-up shot, throwing a dart, a spin bowler's wrist action in cricket, and a gymnast's beam routine - into one of the continua columns and provide a justification for each decision. The goal is to determine whether each example involves larger or smaller muscle movements and place them on the appropriate point of the motor skills spectrum.
This document summarizes several key concepts in sport psychology:
1) It defines the three components of an attitude in sport - cognitive, affective, and behavioral elements.
2) It explains how attitudes in sport can be formed through past experiences, attributions, social learning from significant others, and socialization.
3) It discusses how undesirable prejudices like racism or sexism can be changed through cognitive dissonance, persuasion from others, influencing behavior, and addressing beliefs and emotions.
4) It analyzes the positive and negative effects an audience can have on sports performance according to drive theory, RAS theory, and other psychological theories.
This document discusses participation in sport and recreation. It covers definitions of leisure and recreation, current trends showing more sedentary lifestyles, and requirements for participation such as fitness, ability, resources and time. Contemporary concerns around health such as obesity, diabetes, and cardiovascular disease are also examined. Sedentary lifestyles and how they relate to aging populations are addressed. Finally, the concepts of opportunity, provision and esteem in relation to participation are introduced.
This document provides a checklist for editing and checking work. It outlines 7 criteria for evaluating procedures, including defining procedures, including 3 procedures, describing and explaining the procedures with details, and including examples. It also lists 6 criteria for evaluating the layout, such as using simple slides with plain backgrounds, the same font and boxes, putting information in the notes section rather than on slides, and checking spelling and grammar.
This document describes 5 different performance curves: linear, positive acceleration, negative acceleration, S-shaped, and plateau. Each curve represents how athletic performance in a sport can improve with increased trials or training over time. For example, a sprinter may see positive acceleration curve gains, while a weightlifter's progress could plateau.
Physical fitness and health are promoted through regular physical activity and exercise. Some key principles for exercise include overload, recovery, and individual differences in response to training. Regular physical activity provides significant health benefits by reducing risks for chronic diseases like cardiovascular disease and diabetes. Maintaining good posture requires strengthening postural muscles through exercises. Proper nutrition is also important for health, recovery from exercise, and performance. The major macronutrients that provide calories include carbohydrates, proteins, fats, and water, while micronutrients like vitamins and minerals are needed in smaller amounts.
Sports drinks, gels, and energy bites can provide energy but real food is just as effective. What and how much a person eats before, during, and after exercise should be individualized based on tolerance and workout intensity/duration. Nutrients in food fuel muscle growth and energy production while helping the body recover faster and lowering injury risk. Eating a balanced diet supports health and well-being overall.
To perform at their best, dancers need to consume adequate calories, carbohydrates, protein, fat, vitamins, minerals, and fluids to fuel their training. The document recommends dancers consume 45-55 calories per kilogram of body weight daily, with carbohydrates making up 55-65% of calories to replenish glycogen stores. Adequate protein, fat, and micronutrients are also important. Staying hydrated by drinking fluids regularly is essential to prevent fatigue and optimize performance.
The document discusses arthritis and nutrition for athletes and those with arthritis. It provides an overview of arthritis, including types and risk factors. It then discusses how nutrition can help with athletic performance, recovery and arthritis. The key nutrients discussed are carbohydrates, fats, proteins, vitamins, minerals and water. The document recommends a diet high in whole grains, fruits and vegetables and low in saturated and trans fats to reduce inflammation and help manage arthritis.
This document discusses nutrition for fitness and sports performance. It defines key terms like physical fitness, physical activity, exercise, and health promotion. It explains the importance of proper nutrition, hydration, and fueling before, during and after exercise for health, training adaptation and recovery. Specific macronutrients like carbohydrates, proteins and fats are discussed as fuel sources for exercise. While some supplements like creatine and caffeine may provide benefits, others like steroids present serious health risks. Overall nutrition should focus on whole foods and balanced meals to support exercise goals.
The document outlines the 7 essential components of a healthy diet: carbohydrates, fats, proteins, vitamins, minerals, water, and fiber. It describes the functions of each component and why they are important to a balanced diet. Maintaining proper nutrition is key for health, fitness, and athletic performance.
Suspension Gel Technology (SGT) is a new delivery system for dietary supplements invented by Agel. SGT allows for pre-hydrated nutrients that are ready to absorb upon ingestion in a single-dose pack that is easy to use and tastes great. SGT provides a more portable, easier to ingest, and accurately dosed supplement compared to other delivery methods.
Physical fitness is defined as a state of health that allows one to perform daily activities and exercise. It involves moderate physical activity, proper nutrition, and adequate rest. Physical fitness provides many health benefits, including weight control, reduced disease risk, and improvements in appearance and mental health. While exercise is important, one must maintain a balanced diet and lifestyle to achieve overall fitness.
This document discusses nutrition guidelines for athletes. It begins by defining nutrition and diet, then discusses the importance of healthy eating for athletes. It outlines essential nutrients including carbohydrates, proteins, fats, vitamins and minerals. Guidelines are provided for nutrient intake for athletes, including consuming enough carbohydrates and proteins but not too much. The timing of food and fluid intake before, during and after exercise is covered. Specific nutrition strategies and foods to avoid are also highlighted to help athletes meet their nutrition needs.
This document summarizes guidelines for sports nutrition and exercise programs. It recommends starting exercise slowly, varying workouts for fun, working out with others, setting specific goals, and rewarding progress. A balanced diet based on dietary guidelines meets increased energy needs from exercise. While supplements provide no added benefit, protein intake of 1.2-1.6 g/kg daily benefits athletes, and some older adults on exercise programs may need more. Carbohydrate loading benefits long-distance activities but not most sports. The Pennington Biomedical Research Center conducts nutrition and obesity research.
The document discusses nutrition and its effects on health, sports performance, and digestion. It covers the major macronutrients - carbohydrates, proteins, fats - and explains their roles and best food sources. Carbohydrates specifically fuel exercise and come as complex or simple forms. Good fats and proteins aid in energy production, growth, and immune function. Micronutrients like vitamins and minerals are also outlined, noting their functions and food sources to meet daily needs. Overall the document provides a comprehensive overview of nutrition and its importance for health, exercise, and digestion.
This document discusses nutrition and its relationship to periodontal disease. It defines key terms like nutrition, nutrients, and diet. It explains the functions of different nutrients and a balanced diet. Specific nutrients like vitamins C and D, iron, and calcium are discussed in relation to periodontal health. The document recommends increasing intake of foods like fish, fiber, fruits and vegetables and decreasing sugar to support periodontal health. It provides guidance on nutritional counseling and pre/post-operative diets for periodontal patients.
This document provides an introduction and overview to a nutrition handbook designed to help readers achieve their nutrition goals through gradual dietary changes over 12 weeks. It outlines the basics of macronutrients like carbohydrates, proteins, and fats. Specific guidelines are given for portion sizes and daily intake of carbohydrates, proteins, dairy, fruits and vegetables. The timing of meals and importance of hydration are also discussed. Sample 1800 and 2500 calorie meal plans are included at the end.
This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.
Sports nutrition focuses on properly hydrating and fueling the body before, during, and after exercise to promote training and performance. The document discusses the benefits of sports nutrition such as enabling efficient training, providing energy for competition, and promoting muscle recovery. It outlines the three main principles of sports nutrition - staying hydrated, providing fuel for muscles, and promoting optimal recovery. Specific tips are provided for healthy eating, hydration, fueling needs, and recovery strategies to support an athlete's training and performance goals.
Dr. Rish Sharma and Gunjan Mishra discuss 8 fitness goals: lower body fat, get stronger, master a skill, make fitness routine, shape up with deadline, right food, stay hydrated, stay motivated. They discuss obstacles like oxidative stress from free radicals caused by refined carbs, fried foods, smoking, pollution and stress. Resolutions proposed include rainbow eating for full spectrum nutrition, fluid balance to avoid dehydration issues, exercise/meditation, metabolic relaxation day involving feast/famine eating. Further studies on longevity and health are recommended.
The document discusses body mass index (BMI) and defines overweight and obesity based on BMI ranges. It also discusses the importance of waist circumference in assessing chronic disease risk. Exercise is recommended for weight loss and maintenance, with a minimum of 150-200 minutes per week of moderate activity. Both aerobic and anaerobic exercise are described, with aerobic exercise being most beneficial for heart and lung health as well as reducing abdominal fat. A 12-week walking plan is provided as an example of increasing exercise duration safely over time. The Pennington Biomedical Research Center is introduced as focusing on nutrition research to promote healthier lives.
physiotherapy Management in obesity,osteoporosis,diabetes,ricketsAakash jainth
1. The document discusses physiotherapy management for several conditions including rickets, osteoporosis, diabetes, and obesity. It provides information on prevalence, causes, signs and symptoms, and the effects of exercise for each condition.
2. Exercise recommendations include aerobic exercise, resistance training, and balancing exercises. Physiotherapy aims to educate patients, prevent further bone loss, increase strength, improve mobility and balance, and help patients return to regular activities.
3. Flexion exercises are contraindicated for osteoporosis, while regular low-impact exercise can help increase bone mineral density and prevent fractures when managing these chronic conditions.
The document provides an overview of the four aspects of sports history that will be studied: popular recreation, 19th century public schools, rational recreation, and state elementary education. It lists key terms related to these aspects and five sports/activities that will be studied through time: football, cricket, tennis, rowing, and association football. The document also includes a timeline with important dates in the history of these sports.
This document contains summaries of 14 notable sports figures and sporting events:
1. The Ashes cricket series between England and Australia since 1882.
2. American swimmer Gertrude Ederle, the first woman to swim the English Channel in 1926.
3. American sprinter Jesse Owens' victories at the 1936 Berlin Olympics.
4. English cricketer W.G. Grace, considered one of the greatest players.
5. American swimmer Mark Spitz who won 7 gold medals at the 1972 Olympics.
6. English tennis player Fred Perry, the last British Wimbledon men's champion in 1936.
7. The 1968 Black Power salute by American athletes Tommie
The document provides an analysis of shot putt technique, asking whether the partner uses their fingertips on the shot, keeps the shot tucked into their chin, and points their elbow out. It then has the rater provide a rating from 1 to 5 on strength for each of the partner's throws.
Performance enhancing drugs like anabolic steroids, human growth hormone, erythropoietin, beta blockers, stimulants, and diuretics can provide advantages like increased muscle and strength, faster recovery, steady hands, and endurance, but often have serious health risks. Side effects range from acne and baldness to heart problems, stroke, seizures, and even death in rare cases. While some seek to gain a competitive edge, these substances are banned and dangerous.
The document discusses various types of deviance in sport including relative deviance, positive deviance, and negative deviance. It also examines causes of deviance such as lack of training and crowd mentality. The concept of a "contract to compete" is introduced which refers to an agreement by performers to play fairly and allow opportunities for others to demonstrate their skills. Forms of violence and hooliganism in sport are then analyzed as well as efforts to combat hooliganism. The use and implications of performance enhancing drugs is covered along with methods for fighting drug use in sport. Finally, the relationship between sport, performers, officials, and the law is briefly outlined.
1. There are four main energy systems that produce ATP in the body: ATP-PC system, lactic acid system, aerobic system, and high-intensity system.
2. The ATP-PC system produces ATP quickly through phosphocreatine breakdown and is used for intense bursts under 10 seconds.
3. The lactic acid system produces ATP through anaerobic glycolysis but also produces lactic acid, limiting its duration to 1-2 minutes.
4. The aerobic system produces the most ATP over long durations through aerobic breakdown of carbohydrates and fats in the mitochondria.
The document discusses the relationship between sport, media, and sponsorship, noting how they rely on each other through television rights, advertising, and promotion. It examines the reasons for and benefits of sponsorship for various groups, as well as some disadvantages, and how technology, commercialization, and the media have changed and impacted sports over time.
Muscles contract in different ways to move and stabilize the body. Prime movers or agonists are muscles that cause joints to bend or flex, while antagonists cause joints to straighten or extend and hold positions. Fixators work with agonists to maintain body position for movement, and synergists shorten to aid joint motion along with agonists. Isometric contractions occur when muscle length stays the same against resistance. During concentric contractions muscles shorten to move joints, like in bicep curls, while eccentric contractions lengthen under load, such as when lowering a weight.
We provide feedback to help improve performance, give guidance on how to do better next time, and recognize achievements. The appropriate type of feedback depends on the situation, with beginners benefitting most from continuous, intrinsic feedback while competitors may need terminal, extrinsic feedback or positive reinforcement of success. Feedback after a loss should be negative but aim to boost motivation rather than criticize ability.
This document discusses role models in sports. It defines a role model as someone others look up to and aspire to emulate. Good role models compete fairly, inspire others, perform well, set trends, shape attitudes, and are accessible representatives. However, role models also face pressure from media scrutiny, targeting, commercial interests, and expectations to promote their sport. Bad role models demonstrate drug abuse, aggression, cheating, misplaced loyalties, and misconduct outside of sports like drugs, adultery, and avoiding accountability. Specific poor examples mentioned include the Twickenham blood gate scandal, John Terry's racism, the Pakistani cricket team controversies, and Paul Gascoigne's addictions. Role models can positively influence both athletic performance and
Procedures promote health and safety in sports environments by establishing guidelines for staff training, risk assessment, emergency response, and facility maintenance. Examples of important procedures include staff training programs, risk assessments, emergency operation protocols for injuries or hazards, and regular safety inspections of facilities. Maintaining up-to-date procedures, providing staff training, and conducting risk assessments helps ensure the safety of participants and employees.
The document outlines the key responsibilities of employers and employees under the UK's Health and Safety at Work Act from 1974. It describes how the main aims of the act are to protect the health, safety and welfare of workers. Employers are responsible for providing a safe work environment and equipment, training, and managing health and safety. Employees must take reasonable care of their own and others' health and safety, cooperate with employers, and not misuse equipment. Inspectors can enforce the law by issuing notices or prosecuting those not complying with regulations.
This document outlines a risk assessment template for activities. It includes columns to list the activity, date, location and staff involved. It also includes columns to identify hazards, associated risks, control measures to mitigate risks, and a severity and likelihood rating of any risks. The template is used to plan for safety and identify risks for activities.
This document provides guidance for planning physical activity sessions for children. It outlines important considerations such as the participants, equipment, safety, structure, organization, responsibilities and time management. Key aspects to consider include conducting risk assessments, having first aid supplies, emergency procedures, sufficient equipment and checking conditions. The document also recommends evaluating sessions by getting feedback from children and reflecting on ways to improve for next time. The overall message is to plan carefully, focus on safety, keep things well organized and structured, and most importantly to enjoy the sessions.
The document discusses planning principles for coaching children's sports sessions, including ensuring safety, adapting activities to different developmental levels and abilities, and using session planners that cover aims, equipment, warm-ups, main activities, evaluations and more to structure practice. It also provides guidance on using grids and channels to organize space, considering physical and psychological factors in child development, and maintaining control through clear communication.
1. Edexcel Examinations
AS Level Sport and Physical Education
AS Module Unit 1
Participation in Sport and Recreation
Section 1.1
Healthy and Active Lifestyles
Part 2:
Healthy Lifestyle
- Health, Fitness and Exercise
- Nutrition and Weight Management
1
4. Physical exertion of the body, done to achieve a
good level of health & fitness - both mentally &
physically. Exercise can vary from light (e.g. steady
walk) to intense (e.g. vigorous cycling or running).
A complete state of physical and mental well-being and
not merely the absence of disease or infirmity
The ability to meet the demands of the environment
without undue fatigue.
4
5. Is it possible to be fit without
being healthy??
Or healthy without being
fit??
5
6. physical tasks without
well-being fatigue
WHAT IS
FITNESS?
successful
highly adaptation to
specific stressors
6
8. CARDIOVASCULAR
exercise slows down degenerative diseases (CHD)
exercise increases High Density Lipoproteins HDL and decreases
Low Density Lipoproteins LDL (LDL are responsible for
depositing cholesterol and narrowing lumen of artery), hence BP
stable
thus preventing hypertension
RESPIRATORY
exercise slows down decline in VO2max and hence aerobic
capacity remains higher than it otherwise would be
hence the capability for long duration low intensity work remains
higher
8
9. BODY COMPOSITION
exercise reduces obesity by burning off excess fat during and
after activity when MR remains elevated, hence body mass loss
cardiac workload (hence risk of CHD) less with lower body mass
capability to move around (walk / run / climb) therefore better
with lower body mass
exercise relieves symptoms of osteoarthritis
9
10. Skeletal
Exercise stimulates the thickening and improved
elasticity of cartilage
Exercise reduces risk of osteoporosis by increasing
bone density due to increased deposition of calcium.
10
11. • Neuromuscular
•Exercise sustains strength and co-ordination levels
•Exercise enhances strength and flexibility of tendons and ligaments –
allowing a fuller range of motion at a joint.
11
12. •PSYCHOLOGICAL
•immediately following activity a person experiences a feeling of well
being, reduction in anxiety
•long term increase in work performance / ability to concentrate,
•hence a more positive attitude to work, increased motivation
•improved self-esteem and self-efficacy / confidence
•benefits of social interaction
12
13. Reduction in body fat
Increased resting metabolic rate
Increased proportion of muscle mass
Reduced rates of mortality
Reduced risk of CHD, obesity, osteoporosis
Help type II diabetes management.
13
14. ENERGY METABOLISM
Energy provides the means for any activity including muscle movements.
total intake of food sufficient to supply enough energy to:
keep cells alive
keep systems working
meet demands of life
BASAL METABOLIC RATE (BMR)
this is the least rate of energy usage needed to carry out basic body functions
measured after lying down after 8 hours sleep / 12 hours fasting
TOTAL METABOLIC RATE
sum of BMR + energy required for all daily activities
total average energy usage for 18 year olds in the USA is:
females: 8,000 kj per day males 12,000 kJ per day.
14
15. Exercise increases metabolic rate.
Therefore using up energy at a greater rate
then normal and using the bodies stored
resources (fat).
Metabolic rate remains high for some time after
exercise – meaning that energy from adipose
tissue and recently eaten food will be used
depending on how intense the exercise was!
Energy intake < energy output = sure way to
combat obesity.
15
16. OSTEOPOROSIS
Age related condition
Made worse by inactivity
Reduction of bone mass
Due to reabsorption of minerals that form part of the
bone structure.
This makes bones more porous, brittle and more likely
to break.
Can also be linked with hormonal changes in post
menopausal females
Weight bearing activities would help
16
17. type II diabetes is an age-related condition in which
there is an imbalance of blood sugar required for
daily activities caused by insulin resistance
• this is linked to obesity, coronary artery disease,
stroke and hypertension
• if exercise is continued through middle-age and
old-age (from 40 onwards), blood glucose is broken
down and hence blood sugar is reduced and the
chances of type 2 diabetes reduced
17
21. Main energy source
Absorbed as glucose into the small
intestine
Excess stored as muscle and liver glycogen and
as fat.
60% in a balanced diet.
21
22. Secondary energy supply
Long duration and low intensity exercise.
Insulation
Soluble and Insoluble fats
20-25% of a balanced diet.
22
23. Required for growth and repair
Last resort for energy supply
Made from amino acids – essential and non
essential.
10-15% of a balanced diet.
23
24. Organic substances needed for all bodily
functions.
Regulate metabolism and facilitate energy
release.
Fat soluble and water soluble vitamins
Small amounts are essential
24
25. Calcium provides strong structure of bones
and teeth.
Iron is needed for red blood cell production
Other minerals –
magnesium, sodium, potassium.
25
26. Essential for healthy bowel functions.
No calories, vitamins or minerals in fibre and it
is not digested.
Fruit, vegetables, plant foods, beans and oats.
26
27. Major component of the body
Involved in almost every bodily function
Termoregulation
Transport around body.
27
28. fat, butter,
margarine, fats
cooking oil
milk, cheese,
protein and yoghurt, eggs, red
some fat meat, chicken, fish
vegetables fibre, vitamins
and fruit - 5
minerals
per day
carbohydrate cereal, pasta, bread, biscuits,
and fibre, the bulk cake,
of food eaten
Foods in the lower part of the pyramid should form the main part of a
balanced diet, while those at the top should be eaten in smaller quantities.
28
29. cholesterol is a substance produced from fatty
foods
particularly from a diet high in saturated fat
if this is not removed by the digestive
process, it can be deposited in arteries causing
them to be narrower
this is a form of atherosclerosis
29
31. EXERCISE AND HIGH CHOLESTEROL
exercise increases High Density Lipoproteins
HDL and decreases Low Density Lipoproteins
LDL (LDL are responsible for depositing
cholesterol and narrowing lumen of artery),
hence blood pressure (BP) becomes stable
thus preventing hypertension
31
32. Activity Daily energy intake (KJ) Daily energy intake (KJ)
Female Males
Tour de France 25,000
Triathlon 20,000
Rowing 12,600 14,700
Swimming 8,400 15,500
Hockey 9,200 13,400
Gymnastics 6,000
Body Building 5,900 14,500
Average female intake – 2,000
Average male intake – 2,500
32
33. BALANCED DIET
• a balanced diet from a regular food intake will provide
the nutrient requirements for all sportspeople
The duration and intensity of the activity will determine
the dietary requirements for the athlete to perform at
his/her best ability.
33
34. CHO REQUIREMENT
• Glycogen is the most important energy source for any
type of exercise.
• Endurance events (90 mins +) will need a higher CHO
diet to keep muscle glycogen levels as high as possible.
• CHO loading could be used.
• A high CHO diet significantly improves performance
• immediate post-exercise CHO supplements, and high
glycemic index (GI) foods such as bananas and raisins
• will start reloading depleted muscle glycogen stores.
34
35. carbo-loading can assist endurance
performance in events lasting longer than 90
minutes by increasing muscle glycogen stores
above normal levels
Eating more CHO to keep muscle glycogen
levels higher for longer during exercise.
35
36. fat intake should be restricted for both power
and endurance athletes
except for power events such as sumo
wrestling
WHY???
36
37. ENDURANCE ATHLETES
• the recommended protein intake is 1.2 - 1.4 grams per
kilogram of body mass per day
STRENGTH AND POWER ATHLETES
• need additional protein
• 1.4 - 1.8 grams per kilogram of body mass per day
• this need for extra protein is because after heavy
resistance training the rate of protein breakdown and
resynthesis is greater
• because of muscle hypertrophy
37
38. VITAMINS AND MINERALS
• a regular intake of vitamins and minerals is
required for all performers
• research has shown that a normal well
balanced diet provides all necessary
vitamins and minerals to support elite
performances
• dietary fibre is also needed at a balanced
level and must not be neglected for the
elite performer
38
39. glutamine has been shown to help immune systems after
exercise
creatine has been shown to increase muscle creatine levels to
help sustain power output in power events
a balanced normal diet will contain sufficient glutamine and
creatine for this
amino acid / CHO supplementation is often taken in liquid form
following exercise.
39
40. Food should be eaten 3-4 hours prior to a
competition, so that it is well digested and
absorbed into the blood stream.
High in CHO, low in fat and moderate in fibre.
Example-
Pasta bake with spinach, a banana and a still
flavoured drink.
40
41. WATER BALANCE
(water is 60% of total body mass)
water balance at rest:
water loss occurs via evaporation & excretion
majority lost as urine
water intake depends on climate and body mass
READ DEHYDRATION ARTICLE FROM BBC
SPORT WEBSITE.
41
42. HYDRATION DURING EXERCISE
more water is produced during tissue
respiration
water is lost mainly as sweat determined by
external temperature, body mass and
metabolic rate
there is increased water loss via expired air
due to increased breathing
kidneys decrease urine flow in an attempt to
decrease dehydration
42
43. during a marathon 6-10% of body water
content is lost, hence the need for water
intake during exercise
this means that during 1 hour’s exercise an
average person could expect to lose around 1
litre of fluid
and even more in hot conditions
this could represent as much as 2 litres an
hour in warm / humid conditions
43
44. DEHYDRATION AND LOSS OF
PERFORMANCE
excessive loss of fluid impairs performance
as blood plasma volume decreases
and body temperature rises
extra strain is placed on the heart, lungs and
circulatory system
which means that the heart has to work harder
to pump blood around the body
44
46. TASK
students should research from World Health Organisation
(WHO) websites the data which tells you what is happening
in various countries of the world
data can include:
obesity
mental health
physical activity
alcohol
tobacco usage
dental health
diabetes
cardiovascular disease
cancer
bone disease
WHY IS THE POPULATION OF JAPAN SO HEALTHY?
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47. Page 36 in Edexcel PE text book.
Make notes on how Japan’s government is
trying to achieve a healthy nation.
How does this compare to the UK or America?
47
49. when:
ENERGY INTAKE = ENERGY OUTPUT
in terms of the energy taken in via food, and
the energy output via the needs of daily living
(metabolism) plus exercise
this is said to be a neutral energy balance
a person with a neutral energy balance would
neither lose nor gain body mass
49
50. What would a Positive energy balance be??
Obesity
What would a Negative energy balance be???
Weight loss
50
51. it is important to have a balance between the
demands of work
which includes time / energy / sleep quality
and life / exercise
including food / social life / sleep
time should be created every day for exercise to
balance the stress of the working day
a lifestyle dominated by work and issues connected
with work can lead to many of the sedentary lifestyle
issues mentioned above:
obesity
cardiovascular disease
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52. Stress is a response of the body to any demands
made.
Symptoms can be – physiological, psychological or
behavioural.
Stress can be dealt by-
Rest in a quiet place, try to sleep if possible
Reduce breathing rate, mental activity and muscle
tension
Indentify what has made you stressed, take
action, manage time effectively and think
positively
Keep the body physically fit and in good health.
52
54. For each of these
suggest either an
Reaction increase or
times decrease.
Memory
Muscle
and co-
strength
ordiantion
Ageing
Lung
Max heart
tissue
rate
elasticity
Lung Artery
capacity Hardening
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55. AGEING
• includes all the changes that occur in the body:
– restricted joint flexibility (osteoarthritis)
– increased body fat
– muscle atrophy
– osteoporosis, caused by decreased bone mineral (oestrogen deficiency and
lack of physical activity in females)
ANAEROBIC DECLINE
• muscle and strength atrophy
• there is a shift towards Slow Twitch fibres
• thinner myelinated sheath lengthens reaction times
• loss of neurones affects short term memory and coordination
55
56. AEROBIC DECLINE WITH AGE
CARDIOVASCULAR
• decline in HRmax (HRmax = 220 - age)
• increase in resting pulse rate due to
decreased SV
• artery hardening increases resting systolic
BP
• recovery takes longer after exercise
RESPIRATORY
• VO2max declines about 10% per decade due
to reduction in SV & HRmax & lack of aerobic
exercise
• VC & forced expiratory volume decrease
with age
• RV larger hence less air exchanged per breath
• less elasticity of alveoli walls & reduced
strength of respiratory muscles decreases
VO2max
• lower a-vO2diff since less O2 extracted by
muscles
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57. EFFECTS OF EXERCISE
CARDIOVASCULAR
• exercise slows down degenerative diseases (CHD)
• exercise increases High Density Lipoproteins HDL, and decreases Low
Density Lipoproteins LDL
• LDL are responsible for depositing cholesterol and narrowing lumen of
artery), hence blood pressure tends to be stable thus preventing
hypertension
RESPIRATORY
• exercise slows down decline in VO2max
BODY COMPOSITION
• exercise reduces obesity by burning off excess fat during and after activity
when metabolic rate remains elevated
• cardiac workload is less with lower body mass
• exercise relieves symptoms of osteoarthritis and reduces osteoporosis
NEUROMUSCULAR
• exercise sustains strength and coordination levels and enhances tensile
strength & flexibility of tendons and ligaments
• thus allowing for a fuller range of joint movement
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58. LONG-TERM RESPONSES OF BODY COMPOSITION
• example data of relative body fat values for untrained, trained and highly
trained males and females
relative body fat (%)
untrained trained
age group females males females males
15-19 20-24 13-16 12-20 7-13
20-29 22-25 15-20 10-18 6-12
30-39 24-30 18-26 12-20 8-14
• note that the average body fat for untrained females is about 8% higher than
untrained males
• however, trained females are exceptionally lean and their relative body fat values
are well below those values for untrained males
• therefore females can reduce fat stores well below what is considered normal
for their age
• Note that untrained males and females have increased body fat when they get
older, whereas trained people (both sexes) remain lean
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59. AGEING
• maximal anaerobic power for both males and
females decreases after 25 years
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60. most fitness measures
fall after the age of about
25
trained individuals
fitness levels start at a
higher level
and do not fall as far
as untrained individuals
the graph shows how
VO2max falls for trained
and untrained
individuals
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61. CHANGES IN STRENGTH WITH AGE
age related loss of muscle strength is
as a result of substantial loss of
muscle mass
which accompanies aging and
decreased physical activity
• there is evidence that older people
who continue anaerobic (power)
exercises
• maintain strength up to the level
of an untrained person of 20 years of
age
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62. FACTORS AFFECTING FLEXIBILITY
• bony features of a joint
– change due to arthritic conditions within joints
• length and position of tendons and ligaments
– change as strength is lost leading to joint instability
and dislocations
• elasticity of muscle tissue
– change as muscle function declines leading to
postural difficulties such as kyphosis
• elasticity of skin
– changes to increase flabbiness
• all these factors change to decrease flexibility with age
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63. METABOLIC RATE
• this is a combination of energy expenditure of the body
• due to all processes:
– the BMR (basal metabolic rate) = rate of energy expenditure while at rest
– the SDA (specific dynamic action) = extra rate of energy expenditure due to
digestion, absorption of nutrients, and transport of nutrients to body cells)
– SDA is usually estimated as 10% of energy value of food consumed
– energy expenditure due to exercise
• total metabolic rate = all energy expenditure due to exercise + BMR + SDA
• this is usually worked out for each kilogram of body mass, for each minute
• typical values for men and women of BMR at 20 years of age are:
– BMRmale = 100 kJ kg-1 per day BMRfemale= 90 kJ kg-1 per day
– BMRmale = 0.069 kJ kg-1 min-1 BMRfemale= 0.063 kJ kg-1 min-1
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64. EXERCISE ENERGY CONSUMPTION / METABOLIC RATE WITH AGE
• the following table shows how energy is used (total metabolic rate) on average with
age:
average rates of energy expenditure
for men and women living in the USA
age men women
kJ per day kJ kg-1 min-1 kJ per day kJ kg-1 min-1
15 - 18 12,500 0.132 9,200 0.116
19 - 24 12,100 0.117 9,200 0.110
25 - 50 12,100 0.107 9,200 0.101
50+ 9,640 0.087 7,900 0.085
• Note that the figures for kJ kg-1 min-1 are corrected for the average body mass of the
group
• source: Essentials of Exercise Physiology 3e, McArdle, Katch and Katch, Lippincott, Williams & Wilkins 2006
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