In this webinar you will understand the guidelines of physical activity and how it can be incorporated into your lifestyle. You will also learn how to use the FITT principle in your exercise to achieve your fitness goals. The active use of body's fuel and the importance of nutrition before, during, and after exercise will also be discussed.

1. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
PHYSICAL ACTIVITY &
NUTRITION
Dr Wong Yau Hsiung
American Degree Program (ADP)
School of Liberal Arts and Sciences
Taylor's University

2. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Content
PHYSICAL
ACTIVITY
&
NUTRITION
Physical Activity
Guidelines
FITT
Principle
Dietary
Recommendation
The Active Body’s
Use of Fuels

3. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Introduction
◼ Physical activity is essential for long, healthy life
◼ Physical activity includes day-to-day activities and
exercise
◼ Physical activity needs energy-yielding nutrients,
vitamins and minerals
◼ Results
◼ Regulation of energy-yielding nutrients
◼ Body composition
◼ Daily calorie allowance

4. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Fitness
◼ Depends on physical activity or exercise
◼ Signs you are physically fit
◼ Longer, healthier life
◼ Benefits of fitness
◼ Lowered risk of chronic disease
◼ Disease resistance
◼ Numerous other benefits

5. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Physical Activity Guidelines
◼ Recommendations
◼ Physical Activity Guidelines for Americans
◼ 150 minutes a week of moderate-intensity
aerobic activity
◼ Two session of muscle strengthening a week

6. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Physical Activity Guidelines for Americans

7. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
American College of Sport Medicine
(ACSM)’s Guidelines for Physical Fitness

8. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
FITT Principles

9. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Maximum and Target Heart Rates

10. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

11. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Resistance Training
◼ Strength training
◼ Anaerobic - without oxygen
◼ 80 - 90% MHR
◼ Movements are difficult but brief
◼ Muscle strength & size, power, and endurance
◼ Resistance and repetitions

12. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Aerobic Training
◼ Endurance training
◼ Aerobic - with oxygen
◼ 60 - 80% MHR
◼ Low- to moderate-intensity exercise
◼ Longer duration
◼ Improves aerobic capacity
◼ Enhance capacity of heart, lungs, and blood
◼ Enhances efficiency of the delivery of oxygen
and removal of wastes

13. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
A Sample Balanced Fitness
Program

14. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
The Active Body’s Use of Fuels
◼ Energy - The fuel needed for muscle motion
◼ Energy released from the breakdown of food
creates a compound called ATP (adenosine
triphosphate)
◼ The breakdown of ATP creates energy in a form
that muscles can use for movement

15. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
The Active Body’s Use of Fuels

16. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Glucose: A Major Fuel for
Physical Activity
◼ Muscle and liver glycogen
◼ Glycogen stores are not inexhaustible
◼ Glycogen use
◼ Duration of activity
◼ Intensity of activity
◼ Glycogen and endurance
◼ High-carbohydrate diets

17. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
The Effect of Diet on Physical
Endurance

18. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Glucose: A Major Fuel for
Physical Activity
◼ Anaerobic use of fuel
◼ Quick energy
◼ Intense exercise (20 s-3 mins)
◼ Muscle glycogen reserves
◼ Lactate –muscle fatigue
◼ Aerobic use of fuel
◼ Sustained energy
◼ Prolonged exercise (3-20 mins)
◼ Energy from glucose and fatty acids (>20 mins)

19. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Lipid Fuel for Physical Activity
◼ Unlimited (theoretically) source of energy
◼ Sources of fat
◼ Aerobic metabolism
◼ Intensity and duration
◼ endurance training produces adaptations that
enhance the ability to burn fat

20. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Protein for Building Muscles and
for Fuel
◼ Not a primary fuel for physical activity
◼ Used for growth and repair
◼ muscle protein synthesis
◼ muscle cells only build proteins as needed
◼ Glycogen depletion increase the use of protein
for fuel during exercise

21. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Acceptable Macronutrient
Distribution Ranges (AMDR)
◼ Percentage of total calorie
◼ Carbohydrate: 45-65%
◼ Protein: 10-35%
◼ Fat: 20-35%

22. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Pre-Workout Meal
◼ High carbohydrate, low fat
◼ Keep up blood sugar but don’t upset stomach
◼ Cereal and milk
◼ Bread with peanut butter
◼ Pasta and milk
◼ Baked potato chicken
◼ Fueling during exercise
◼ Carbohydrate replenishment for events longer
than 60 mins

23. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Pre-Workout Meal

24. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
Post-Workout Meal
◼ 30mins-2h after exercise
◼ Recovery meals
◼ Replace glycogen stores to help recover
◼ Early simple carbs like juice, sports drink,
chocolate milk
◼ Later complex carbs like bread, potatoes,
rice, pasta

25. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

26. Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney
THANK YOU