This document discusses physical work capacity and factors that affect it. It defines physical work capacity as the ability to perform maximal physical work, which depends on energy availability and oxygen uptake. The key factors that determine work capacity are ergonomic application, anaerobic capacity, and aerobic capacity. As people age, their vision, hearing, motor function, and cardio-respiratory capacity typically decline, reducing physical work capacity. Maintaining fitness, proper nutrition, exercise, and good body mechanics can help offset aging effects and maximize work capacity.
Body composition describes the relative proportions of fat, bone, and muscle mass in the human body. There are several methods to assess body composition, including direct methods like chemical analysis and physical dissection, as well as indirect methods like bioelectrical impedance analysis, hydrodensitometry, air displacement plethysmography, skin fold measurements, girth measurements, and dual-energy X-ray absorptiometry. Understanding body composition provides information on fat percentage, fat distribution, and lean body mass, which is important for athletic performance, injury risk assessment, and health monitoring.
The document discusses body composition analysis, which describes the relative proportions of fat, bone, and muscle mass in the human body. It defines key terms like essential fat, storage fat, and fat-free mass. The document outlines various methods to measure body composition, including hydrostatic weighing, air displacement, skinfold tests, bioelectrical impedance analysis, and DEXA scans. Maintaining a healthy body composition is important for reducing disease risks and athletic performance.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Body composition analysis provides information about percentages of body fat, fat distribution, and body measurements that are useful for athletic performance and health. There are direct and indirect methods of analyzing body composition, with indirect methods including hydrostatic weighing, bioelectrical impedance, air displacement plethysmography, and skin fold measurements. Each method has advantages and limitations regarding accuracy, reliability, required equipment and cost.
This document discusses energy expenditure and its components. There are three main components that make up energy expenditure: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity. BMR accounts for 60-70% of total energy expenditure and is the minimum energy needed for essential functions. TEF accounts for 5-10% and is the energy used to digest and absorb food. Physical activity accounts for 20-40% and varies based on daily activities. The document provides equations to estimate BMR and describes factors that influence energy expenditure components.
Kinanthropometry is defined as the quantitative study of human structure and function through measurements of the body. It has applications in understanding growth, exercise performance, nutrition, and more. Some key aspects of kinanthropometry include measuring body size, proportions, composition, and maturity. These measurements can help with talent identification in sports, guiding health and wellness, and tracking differences between populations and individuals. Kinanthropometry provides an objective analysis of an individual's physical status and how it may change with training or growth. It is a valuable tool used in fields like sports, medicine, education, and more.
The document discusses energy expenditure and basal metabolic rate (BMR). It defines energy expenditure as the amount of energy needed for bodily functions like breathing and circulation, while BMR is the minimum energy required for essential physiological processes when at rest. The document outlines several factors that affect BMR, such as age, gender, weight, and thyroid function. Maintaining caloric balance between intake and expenditure through diet and exercise can prevent weight gain.
8 measurement of energy expenditure in athletesSiham Gritly
The document discusses various methods for measuring energy expenditure in athletes, including basal metabolic rate (BMR), maximal oxygen consumption (VO2 max), and respiratory quotient (RQ). It describes how BMR is the minimum energy needed at rest and accounts for 65-75% of total daily energy expenditure. VO2 max measures aerobic capacity while RQ indicates the ratio of oxygen used to carbon dioxide expelled. Total energy expenditure includes BMR, physical activity, and the thermic effect of food.
Body composition describes the relative proportions of fat, bone, and muscle mass in the human body. There are several methods to assess body composition, including direct methods like chemical analysis and physical dissection, as well as indirect methods like bioelectrical impedance analysis, hydrodensitometry, air displacement plethysmography, skin fold measurements, girth measurements, and dual-energy X-ray absorptiometry. Understanding body composition provides information on fat percentage, fat distribution, and lean body mass, which is important for athletic performance, injury risk assessment, and health monitoring.
The document discusses body composition analysis, which describes the relative proportions of fat, bone, and muscle mass in the human body. It defines key terms like essential fat, storage fat, and fat-free mass. The document outlines various methods to measure body composition, including hydrostatic weighing, air displacement, skinfold tests, bioelectrical impedance analysis, and DEXA scans. Maintaining a healthy body composition is important for reducing disease risks and athletic performance.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Body composition analysis provides information about percentages of body fat, fat distribution, and body measurements that are useful for athletic performance and health. There are direct and indirect methods of analyzing body composition, with indirect methods including hydrostatic weighing, bioelectrical impedance, air displacement plethysmography, and skin fold measurements. Each method has advantages and limitations regarding accuracy, reliability, required equipment and cost.
This document discusses energy expenditure and its components. There are three main components that make up energy expenditure: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity. BMR accounts for 60-70% of total energy expenditure and is the minimum energy needed for essential functions. TEF accounts for 5-10% and is the energy used to digest and absorb food. Physical activity accounts for 20-40% and varies based on daily activities. The document provides equations to estimate BMR and describes factors that influence energy expenditure components.
Kinanthropometry is defined as the quantitative study of human structure and function through measurements of the body. It has applications in understanding growth, exercise performance, nutrition, and more. Some key aspects of kinanthropometry include measuring body size, proportions, composition, and maturity. These measurements can help with talent identification in sports, guiding health and wellness, and tracking differences between populations and individuals. Kinanthropometry provides an objective analysis of an individual's physical status and how it may change with training or growth. It is a valuable tool used in fields like sports, medicine, education, and more.
The document discusses energy expenditure and basal metabolic rate (BMR). It defines energy expenditure as the amount of energy needed for bodily functions like breathing and circulation, while BMR is the minimum energy required for essential physiological processes when at rest. The document outlines several factors that affect BMR, such as age, gender, weight, and thyroid function. Maintaining caloric balance between intake and expenditure through diet and exercise can prevent weight gain.
8 measurement of energy expenditure in athletesSiham Gritly
The document discusses various methods for measuring energy expenditure in athletes, including basal metabolic rate (BMR), maximal oxygen consumption (VO2 max), and respiratory quotient (RQ). It describes how BMR is the minimum energy needed at rest and accounts for 65-75% of total daily energy expenditure. VO2 max measures aerobic capacity while RQ indicates the ratio of oxygen used to carbon dioxide expelled. Total energy expenditure includes BMR, physical activity, and the thermic effect of food.
The document discusses various ergogenic aids used by athletes to enhance sports performance. It describes pharmacological agents like beta-blockers, amphetamines, alcohol, blood doping, erythropoietin, oxygen supplementation, bicarbonate, amino acids, creatine, L-carnitine, diuretics, caffeine, anabolic steroids, human growth hormone, and phosphate loading. For each, it provides details on their physiological effects, potential performance benefits, and health risks.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
The document discusses nutrition strategies for athletes before, during, and after intense exercise. It recommends that the pre-competition meal should be high in carbohydrates (150-300g), consumed 3-4 hours before exercise to replenish glycogen stores. During exercise, consuming about 60g of carbohydrates per hour benefits performance for long duration or high intensity exercise by sparing glycogen and stabilizing blood glucose. The strategies aim to provide steady fuel without large insulin responses that could impair performance.
There are several methods for determining body composition and measuring obesity levels:
1) Body mass index (BMI) calculates weight relative to height and can indicate overweight or obesity levels.
2) Waist-to-hip ratio measures abdominal fat by comparing waist and hip circumference. Higher ratios mean more abdominal fat and greater health risks.
3) Skinfold thickness uses calipers to measure subcutaneous fat layers at various body sites and estimate body fat percentage.
Energy balance occurs when energy intake from food matches energy expenditure by the body. Energy expenditure consists of basal metabolic rate (BMR), the energy required for basic body functions, thermic effect of activity and food, and adaptive thermogenesis. BMR accounts for 50-75% of total energy expenditure and can be estimated using formulas factoring in weight, height, age, and gender. Tracking energy intake and expenditure helps determine if a person has a surplus, deficit, or balance of calories.
Carbohydrate loading involves tapering training and increasing carbohydrate intake in the days before an endurance event to maximize muscle glycogen stores. Originally, it required a depletion phase with low carb intake and intense training, followed by a loading phase with rest and high carb intake. Research now shows depletion is unnecessary - tapering training while following a high carb diet of 7-10g/kg for 3-4 days sufficiently increases glycogen. Proper carbohydrate loading can improve endurance performance by 2-3% by allowing athletes to exercise at their optimal pace for longer.
Anabolic steroids, amphetamines, androstenedione, and DHEA are some common ergogenic aids used by athletes to gain a competitive advantage. While these substances can enhance performance by increasing muscle mass, strength, and energy levels, they also carry significant health risks. Long-term anabolic steroid use has been shown to negatively impact the cardiovascular, reproductive, and liver systems. Amphetamines do not actually improve exercise performance and their use can cause nervousness, irritability, and difficulty sleeping. Androstenedione and DHEA supplementation provides no benefits to body composition in young athletes and may increase health risks by altering hormone levels. Due to their dubious benefits and clear health dangers, most sports organizations ban
Ergogenic aids for exercise and sports performancewilleycoyote
This document discusses various ergogenic aids (performance-enhancing substances), including anabolic steroids, human growth hormone, and erythropoietin. It describes the physiological effects of each substance, such as increased muscle growth, strength, and red blood cell count. It also identifies sports that may benefit from these effects, like sprinting, bodybuilding, and endurance sports. However, the document warns that long-term use of these banned substances can have serious health implications, including organ damage, cardiovascular disease, blood clots, and stroke.
The document summarizes the acute and chronic responses of the body to exercise. For acute responses, it describes how cardiovascular factors like heart rate, stroke volume, and blood pressure increase during exercise to deliver more oxygen to working muscles. Respiratory responses also increase oxygen uptake and ventilation. Chronic adaptations to training include increased maximum oxygen uptake and efficiency of oxygen delivery systems in the cardiovascular and respiratory systems over 6-8 weeks of regular aerobic training. Anaerobic training leads to increased muscle size, strength and power over the same duration.
Exercise physiology classification of work by energy expenditureDr Usha (Physio)
This document discusses factors that influence energy expenditure during physical activity. It defines total daily energy expenditure and classifies activities based on intensity and duration. Activities are rated on a scale of metabolic equivalents (METs) relative to resting energy expenditure. Factors like body mass, fitness level, technique and speed can impact energy efficiency. The economy of walking is also examined, noting how terrain, footwear, speed and weights affect the energy cost of walking.
Body composition refers to the percentages of fat, bone, water and muscle in the human body. It can be assessed using various techniques such as bioelectrical impedance analysis, dual-energy X-ray absorptiometry, hydrostatic weighing, skin fold thickness measurements, and air displacement plethysmography. These techniques allow clinicians to accurately measure changes in fat mass, muscle mass, and body fat percentage, providing valuable health information. While body mass index (BMI) is commonly used to assess weight status, it has limitations as it does not account for body composition or fat distribution. More advanced body composition analysis techniques provide a more comprehensive picture of a person's health.
This document discusses anthropometry, which is the measurement of the human body. It defines key terms like anthropometry, somatotype, and kinanthropometry. The objectives and measurements of sports anthropometry are outlined, including using it for talent identification, evaluating high performers, and monitoring growth. Equipment for measurements like height, weight, skin folds, and circumference are listed. The importance of body composition monitoring for sports is discussed for factors like nutrition, weight management, and functional changes. Growth and development stages from infancy to adolescence are overviewed.
This document discusses fatigue, including its definition, types, causes, symptoms, and assessment. It defines fatigue as tiredness or diminished energy that interferes with normal activities. Fatigue can be acute or chronic, and local or general. Common causes include lack of sleep, stress, illness, and advancing age. Symptoms include forgetfulness and lack of interest. Assessment involves history, physical exam, and potentially blood tests and imaging. Tests evaluate things like anaerobic capacity, aerobic capacity, and muscle strength and fatigue. Questionnaires can also assess fatigue severity.
There are both acute and chronic physiological responses to exercise. Acute responses occur during and after exercise and include increased heart rate, respiration rate, stroke volume, cardiac output, VO2, tidal volume, systolic blood pressure, and blood flow to working muscles. Chronic responses take at least 6 weeks to develop and include increased oxygen carrying capacity of blood, number of blood vessels and capillaries, lung function, heart size, stroke volume and decreased resting heart rate. These long-term adaptations improve the body's ability to perform exercise.
Here is a carbohydrate intake plan for the runner:
- 2-3 hours before the race, consume 1.5g/kg of high-glycemic carbohydrates such as pasta, bread, cereal or sports bars. Drink 500ml water.
- 1 hour before the race, consume 0.5g/kg of high-glycemic carbohydrates and 500ml water.
- During the race:
- Drink 200-300ml of Gatorade at every aid station (every 2-4km). This provides 30-45g carbohydrates per hour.
- Take 1 banana between 40-48km to provide extra carbohydrates and electrolytes to prevent fatigue.
The document discusses body composition and how it is impacted by nutrition, fitness, and physical activity. It defines body composition as the different components that make up total body weight, such as muscle, bone, fat, and other tissues. Body composition is an important factor for health and physical performance. The document also discusses strategies for weight management and formulas for estimating calorie needs based on age, gender, height, weight, and physical activity levels.
The document discusses different methods to measure energy expenditure in the human body. Indirect calorimetry measures oxygen consumption to estimate energy expenditure, using a spirometer to measure air volume and composition. Heart rate monitoring relates heart rate increases to increased oxygen consumption and energy expenditure based on an individual's established relationship. While direct calorimetry directly measures heat production for most accurate results, indirect methods and heart rate monitoring provide reasonably accurate alternatives in a cheaper and easier manner.
food intake varies with every type of individual, so here are some food tips which can keep you healthy, stay fit and delay the age occurring degeneration, though along with proper food intake exercise is must.
This document discusses nutrition and fitness topics. It begins by defining nutrition and discussing dietary considerations. It then covers topics like calculating daily calorie needs, macronutrient breakdown, pre and post-workout meals, hydration, and supplement use. The document provides guidance on timing and components of pre and post-workout meals to aid recovery and muscle growth. It emphasizes the importance of a balanced diet and appropriate nutrition to support exercise goals.
This document discusses nutrition and fitness. It begins by defining nutrition and discussing dietary considerations like diet, food processing, and food safety. It then covers topics like daily calorie requirements, macronutrient breakdown, pre and post-workout meals, hydration, and supplements. The document provides guidelines for what to eat before, during, and after workouts including amounts and timing of protein, carbohydrates, and fluids. It also discusses food supplements and considerations for athletes.
The document discusses various ergogenic aids used by athletes to enhance sports performance. It describes pharmacological agents like beta-blockers, amphetamines, alcohol, blood doping, erythropoietin, oxygen supplementation, bicarbonate, amino acids, creatine, L-carnitine, diuretics, caffeine, anabolic steroids, human growth hormone, and phosphate loading. For each, it provides details on their physiological effects, potential performance benefits, and health risks.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
The document discusses nutrition strategies for athletes before, during, and after intense exercise. It recommends that the pre-competition meal should be high in carbohydrates (150-300g), consumed 3-4 hours before exercise to replenish glycogen stores. During exercise, consuming about 60g of carbohydrates per hour benefits performance for long duration or high intensity exercise by sparing glycogen and stabilizing blood glucose. The strategies aim to provide steady fuel without large insulin responses that could impair performance.
There are several methods for determining body composition and measuring obesity levels:
1) Body mass index (BMI) calculates weight relative to height and can indicate overweight or obesity levels.
2) Waist-to-hip ratio measures abdominal fat by comparing waist and hip circumference. Higher ratios mean more abdominal fat and greater health risks.
3) Skinfold thickness uses calipers to measure subcutaneous fat layers at various body sites and estimate body fat percentage.
Energy balance occurs when energy intake from food matches energy expenditure by the body. Energy expenditure consists of basal metabolic rate (BMR), the energy required for basic body functions, thermic effect of activity and food, and adaptive thermogenesis. BMR accounts for 50-75% of total energy expenditure and can be estimated using formulas factoring in weight, height, age, and gender. Tracking energy intake and expenditure helps determine if a person has a surplus, deficit, or balance of calories.
Carbohydrate loading involves tapering training and increasing carbohydrate intake in the days before an endurance event to maximize muscle glycogen stores. Originally, it required a depletion phase with low carb intake and intense training, followed by a loading phase with rest and high carb intake. Research now shows depletion is unnecessary - tapering training while following a high carb diet of 7-10g/kg for 3-4 days sufficiently increases glycogen. Proper carbohydrate loading can improve endurance performance by 2-3% by allowing athletes to exercise at their optimal pace for longer.
Anabolic steroids, amphetamines, androstenedione, and DHEA are some common ergogenic aids used by athletes to gain a competitive advantage. While these substances can enhance performance by increasing muscle mass, strength, and energy levels, they also carry significant health risks. Long-term anabolic steroid use has been shown to negatively impact the cardiovascular, reproductive, and liver systems. Amphetamines do not actually improve exercise performance and their use can cause nervousness, irritability, and difficulty sleeping. Androstenedione and DHEA supplementation provides no benefits to body composition in young athletes and may increase health risks by altering hormone levels. Due to their dubious benefits and clear health dangers, most sports organizations ban
Ergogenic aids for exercise and sports performancewilleycoyote
This document discusses various ergogenic aids (performance-enhancing substances), including anabolic steroids, human growth hormone, and erythropoietin. It describes the physiological effects of each substance, such as increased muscle growth, strength, and red blood cell count. It also identifies sports that may benefit from these effects, like sprinting, bodybuilding, and endurance sports. However, the document warns that long-term use of these banned substances can have serious health implications, including organ damage, cardiovascular disease, blood clots, and stroke.
The document summarizes the acute and chronic responses of the body to exercise. For acute responses, it describes how cardiovascular factors like heart rate, stroke volume, and blood pressure increase during exercise to deliver more oxygen to working muscles. Respiratory responses also increase oxygen uptake and ventilation. Chronic adaptations to training include increased maximum oxygen uptake and efficiency of oxygen delivery systems in the cardiovascular and respiratory systems over 6-8 weeks of regular aerobic training. Anaerobic training leads to increased muscle size, strength and power over the same duration.
Exercise physiology classification of work by energy expenditureDr Usha (Physio)
This document discusses factors that influence energy expenditure during physical activity. It defines total daily energy expenditure and classifies activities based on intensity and duration. Activities are rated on a scale of metabolic equivalents (METs) relative to resting energy expenditure. Factors like body mass, fitness level, technique and speed can impact energy efficiency. The economy of walking is also examined, noting how terrain, footwear, speed and weights affect the energy cost of walking.
Body composition refers to the percentages of fat, bone, water and muscle in the human body. It can be assessed using various techniques such as bioelectrical impedance analysis, dual-energy X-ray absorptiometry, hydrostatic weighing, skin fold thickness measurements, and air displacement plethysmography. These techniques allow clinicians to accurately measure changes in fat mass, muscle mass, and body fat percentage, providing valuable health information. While body mass index (BMI) is commonly used to assess weight status, it has limitations as it does not account for body composition or fat distribution. More advanced body composition analysis techniques provide a more comprehensive picture of a person's health.
This document discusses anthropometry, which is the measurement of the human body. It defines key terms like anthropometry, somatotype, and kinanthropometry. The objectives and measurements of sports anthropometry are outlined, including using it for talent identification, evaluating high performers, and monitoring growth. Equipment for measurements like height, weight, skin folds, and circumference are listed. The importance of body composition monitoring for sports is discussed for factors like nutrition, weight management, and functional changes. Growth and development stages from infancy to adolescence are overviewed.
This document discusses fatigue, including its definition, types, causes, symptoms, and assessment. It defines fatigue as tiredness or diminished energy that interferes with normal activities. Fatigue can be acute or chronic, and local or general. Common causes include lack of sleep, stress, illness, and advancing age. Symptoms include forgetfulness and lack of interest. Assessment involves history, physical exam, and potentially blood tests and imaging. Tests evaluate things like anaerobic capacity, aerobic capacity, and muscle strength and fatigue. Questionnaires can also assess fatigue severity.
There are both acute and chronic physiological responses to exercise. Acute responses occur during and after exercise and include increased heart rate, respiration rate, stroke volume, cardiac output, VO2, tidal volume, systolic blood pressure, and blood flow to working muscles. Chronic responses take at least 6 weeks to develop and include increased oxygen carrying capacity of blood, number of blood vessels and capillaries, lung function, heart size, stroke volume and decreased resting heart rate. These long-term adaptations improve the body's ability to perform exercise.
Here is a carbohydrate intake plan for the runner:
- 2-3 hours before the race, consume 1.5g/kg of high-glycemic carbohydrates such as pasta, bread, cereal or sports bars. Drink 500ml water.
- 1 hour before the race, consume 0.5g/kg of high-glycemic carbohydrates and 500ml water.
- During the race:
- Drink 200-300ml of Gatorade at every aid station (every 2-4km). This provides 30-45g carbohydrates per hour.
- Take 1 banana between 40-48km to provide extra carbohydrates and electrolytes to prevent fatigue.
The document discusses body composition and how it is impacted by nutrition, fitness, and physical activity. It defines body composition as the different components that make up total body weight, such as muscle, bone, fat, and other tissues. Body composition is an important factor for health and physical performance. The document also discusses strategies for weight management and formulas for estimating calorie needs based on age, gender, height, weight, and physical activity levels.
The document discusses different methods to measure energy expenditure in the human body. Indirect calorimetry measures oxygen consumption to estimate energy expenditure, using a spirometer to measure air volume and composition. Heart rate monitoring relates heart rate increases to increased oxygen consumption and energy expenditure based on an individual's established relationship. While direct calorimetry directly measures heat production for most accurate results, indirect methods and heart rate monitoring provide reasonably accurate alternatives in a cheaper and easier manner.
food intake varies with every type of individual, so here are some food tips which can keep you healthy, stay fit and delay the age occurring degeneration, though along with proper food intake exercise is must.
This document discusses nutrition and fitness topics. It begins by defining nutrition and discussing dietary considerations. It then covers topics like calculating daily calorie needs, macronutrient breakdown, pre and post-workout meals, hydration, and supplement use. The document provides guidance on timing and components of pre and post-workout meals to aid recovery and muscle growth. It emphasizes the importance of a balanced diet and appropriate nutrition to support exercise goals.
This document discusses nutrition and fitness. It begins by defining nutrition and discussing dietary considerations like diet, food processing, and food safety. It then covers topics like daily calorie requirements, macronutrient breakdown, pre and post-workout meals, hydration, and supplements. The document provides guidelines for what to eat before, during, and after workouts including amounts and timing of protein, carbohydrates, and fluids. It also discusses food supplements and considerations for athletes.
This chapter discusses nutrition and provides information on macronutrients like carbohydrates, fats, proteins, and micronutrients like vitamins, minerals, and water. It explains the roles and sources of these nutrients, recommendations for intake, and concepts like nutrient density. Issues like overnutrition, nutrition labels, and dietary guidelines are covered. The chapter also addresses nutrition for physical activity and special diets like vegetarianism.
This document discusses the importance of proper nutrition and hydration for exercise. It defines macronutrients, micronutrients, and water and their functions in the body. Nutrition is important for exercise to provide energy and aid in recovery. The energy balance equation shows that intake must match or exceed calories burned through exercise and daily activities. The document provides guidelines for pre, mid, and post-workout nutrition including macronutrient amounts and timing. Examples are given for recommended intake for different individuals. Exercise recommendations for weight loss include 150 minutes of moderate cardio per week and resistance training 2 times per week.
The document provides an overview of nutrition, physical activity, exercise, and general guidelines for healthy eating and exercise. It discusses:
1) How genetics and lifestyle factors like diet, physical activity, and medicine influence health status, with lifestyle accounting for 70% of life expectancy.
2) The leading causes of death in the US are largely preventable through lifestyle changes that address risk factors like physical inactivity, poor diet, smoking, and excess alcohol.
3) General guidelines for a healthy diet include balancing calories with activity, choosing nutritious foods moderate in fat and sugars, and high in fruits/veggies.
4) General exercise guidelines recommend 150 minutes of moderate exercise or 75 minutes of
Adam's presentation on Alternate Day and Intermittent Fasting ADF/IFBernie Williams
ADF/IF refers to nutrition protocols that extend the usual daily fasting period. ADF involves fasting whole days, while IF extends the ordinary fasting period by delaying the first meal. Both aim to reduce total caloric intake. Studies show calorie restriction can increase lifespan and reduce disease risk. IF methods include 16/8 fasting and alternate-day fasting. Purported benefits include improved blood glucose, reduced inflammation, and weight loss. The best protocol is one that can be consistently followed while still reducing weekly calorie intake.
energy requirement and energy expenditure.pptSehar80
The document discusses human energy requirements and energy expenditure. It explains that the body uses most of its daily energy supply for basal metabolic needs like circulation, respiration and digestion. Additional energy is used for voluntary activities and exercise. Carbohydrates, fats, and proteins provide nutrients that are converted to ATP to fuel these energy needs and requirements vary throughout life stages. Total energy requirement is calculated as basal energy expenditure plus physical activity plus the thermic effect of food.
This document provides an overview of carbohydrates and discusses common misconceptions about carbohydrates. It begins by outlining beliefs that carbohydrates should be avoided, that low-carb diets are healthier, and that sugar is terrible. It then refutes these claims, explaining that carbohydrates are an important fuel source for athletes and that guidelines need to be individualized. The document discusses slow vs fast carbohydrates and provides tips on carbohydrate timing around workouts. It concludes with strategies for healthy eating during the holidays.
- Proteins are made up of amino acids which are the building blocks of protein. There are 20 amino acids that can be categorized as essential or nonessential.
- High quality proteins contain all essential amino acids and are found in animal sources, while low quality proteins lack one or more essential amino acids and come from plants.
- Combining plant proteins at the same meal can create a complementary protein that contains all the essential amino acids, similar to high quality animal proteins.
This document discusses sports nutrition and provides guidelines for athletes to optimize performance and recovery through diet. It emphasizes that a healthy balanced diet is most important and outlines macronutrients like carbohydrates, proteins and fats that provide energy. Carbohydrates are key for fueling exercise while proteins support muscle growth and repair. The timing of meals before, during and after competition is also addressed to properly fuel the body and replace what is lost through exercise.
This document summarizes key points from a chapter on nutrition and physical activity for health. It discusses the concepts of physical activity, exercise, and fitness. It outlines the four components of physical fitness and lists several health benefits of regular physical activity. It also describes how to identify personal fitness goals and the FITT principle for exercise programming. Additionally, it discusses fuel sources for physical activity like ATP, carbohydrates, and fats. Finally, it covers nutrition needs for active individuals and issues with ergogenic aids.
This chapter discusses body fat, weight management, and eating disorders. It defines key terms like overweight, obese, and body mass index. It explains how the body stores fat and different methods to measure body composition. Maintaining calorie balance through diet and exercise is important for weight control. Losing weight gradually through calorie reduction and regular exercise is the healthiest approach. Rapid weight loss techniques usually fail long-term. The chapter also discusses potential eating disorders like anorexia nervosa, bulimia nervosa, and female athlete triad syndrome.
This document provides an overview of nutrition topics for athletes including hydration, meal timing, sample pre-game meals, calorie needs, the food guide pyramid, and key nutrients. The main points are:
1) Proper nutrition and hydration are important for athletic performance and recovery. Athletes should drink water regularly and consume sports drinks during and after exercise.
2) Eating small, balanced meals every 3-4 hours throughout the day helps provide steady energy and prevents overeating. Sample pre-game meals focus on complex carbs 3-4 hours before competition.
3) Calorie needs vary based on activity level but can be estimated at 18-23 calories per pound of body weight daily for
This document discusses nutrient needs for both sedentary and very active people. For sedentary individuals, nutrient requirements are only slightly adjusted. However, very active people have higher energy needs due to increased muscle mass and physical activity levels. While protein, water, and electrolyte needs may increase for very active individuals, most vitamin and mineral requirements do not change. The document provides advice on meeting nutrient needs through food and beverages rather than dietary supplements, and emphasizes consulting reliable sources for nutrition guidance tailored to activity levels.
Nutrition requirement for sports nutriton manjumanju82
1) Carbohydrates are the main fuel for many types of activity and endurance athletes need 5-10 grams of carbohydrates per kilogram of body weight daily.
2) Protein needs vary from 0.8 grams per kilogram for most adults to 1.6-1.7 grams per kilogram for resistance-trained athletes.
3) Athletes have higher needs for certain vitamins and minerals like vitamin C and E for their antioxidant properties and minerals involved in metabolism. They should focus on iron-rich foods to meet higher iron needs.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document discusses weight and body composition issues in athletes. It covers the following key points:
1. It defines various components of body composition, including body mass, body weight, body fat percentage, fat-free mass, and lean body mass.
2. It describes several methods for measuring body composition, such as hydrostatic weighing, DEXA scans, skinfold tests, and bioelectric impedance. The results must be interpreted appropriately based on an individual's sport.
3. The optimal body composition can vary significantly between sports, depending on the relative importance of factors like size, strength, power, or endurance. Weight standards must be used carefully to avoid unhealthy weight loss or eating disorders.
This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.
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.
- Intermittent fasting has benefits for endurance athletes including reduced oxidative stress, increased insulin sensitivity, and an increased capacity to resist disease and aging. It can also help with body composition, endurance, and fat burning.
- Different intermittent fasting approaches can include 24 hour fasts once a week, 18 hour fasts daily, or one meal per day. Fasting windows should be rotated and calorie/carb intake adjusted based on training volume.
- Proper fueling around workouts is important, including potentially consuming fast-acting protein and carbs before and after long or intense sessions. Overall, intermittent fasting focuses on adjusting eating windows and meal timing rather than long-term calorie restriction.
This slide is special for master students (MIBS & MIFB) in UUM. Also useful for readers who are interested in the topic of contemporary Islamic banking.
Exploiting Artificial Intelligence for Empowering Researchers and Faculty, In...Dr. Vinod Kumar Kanvaria
Exploiting Artificial Intelligence for Empowering Researchers and Faculty,
International FDP on Fundamentals of Research in Social Sciences
at Integral University, Lucknow, 06.06.2024
By Dr. Vinod Kumar Kanvaria
This presentation includes basic of PCOS their pathology and treatment and also Ayurveda correlation of PCOS and Ayurvedic line of treatment mentioned in classics.
Executive Directors Chat Leveraging AI for Diversity, Equity, and InclusionTechSoup
Let’s explore the intersection of technology and equity in the final session of our DEI series. Discover how AI tools, like ChatGPT, can be used to support and enhance your nonprofit's DEI initiatives. Participants will gain insights into practical AI applications and get tips for leveraging technology to advance their DEI goals.
Main Java[All of the Base Concepts}.docxadhitya5119
This is part 1 of my Java Learning Journey. This Contains Custom methods, classes, constructors, packages, multithreading , try- catch block, finally block and more.
it describes the bony anatomy including the femoral head , acetabulum, labrum . also discusses the capsule , ligaments . muscle that act on the hip joint and the range of motion are outlined. factors affecting hip joint stability and weight transmission through the joint are summarized.
LAND USE LAND COVER AND NDVI OF MIRZAPUR DISTRICT, UPRAHUL
This Dissertation explores the particular circumstances of Mirzapur, a region located in the
core of India. Mirzapur, with its varied terrains and abundant biodiversity, offers an optimal
environment for investigating the changes in vegetation cover dynamics. Our study utilizes
advanced technologies such as GIS (Geographic Information Systems) and Remote sensing to
analyze the transformations that have taken place over the course of a decade.
The complex relationship between human activities and the environment has been the focus
of extensive research and worry. As the global community grapples with swift urbanization,
population expansion, and economic progress, the effects on natural ecosystems are becoming
more evident. A crucial element of this impact is the alteration of vegetation cover, which plays a
significant role in maintaining the ecological equilibrium of our planet.Land serves as the foundation for all human activities and provides the necessary materials for
these activities. As the most crucial natural resource, its utilization by humans results in different
'Land uses,' which are determined by both human activities and the physical characteristics of the
land.
The utilization of land is impacted by human needs and environmental factors. In countries
like India, rapid population growth and the emphasis on extensive resource exploitation can lead
to significant land degradation, adversely affecting the region's land cover.
Therefore, human intervention has significantly influenced land use patterns over many
centuries, evolving its structure over time and space. In the present era, these changes have
accelerated due to factors such as agriculture and urbanization. Information regarding land use and
cover is essential for various planning and management tasks related to the Earth's surface,
providing crucial environmental data for scientific, resource management, policy purposes, and
diverse human activities.
Accurate understanding of land use and cover is imperative for the development planning
of any area. Consequently, a wide range of professionals, including earth system scientists, land
and water managers, and urban planners, are interested in obtaining data on land use and cover
changes, conversion trends, and other related patterns. The spatial dimensions of land use and
cover support policymakers and scientists in making well-informed decisions, as alterations in
these patterns indicate shifts in economic and social conditions. Monitoring such changes with the
help of Advanced technologies like Remote Sensing and Geographic Information Systems is
crucial for coordinated efforts across different administrative levels. Advanced technologies like
Remote Sensing and Geographic Information Systems
9
Changes in vegetation cover refer to variations in the distribution, composition, and overall
structure of plant communities across different temporal and spatial scales. These changes can
occur natural.
A workshop hosted by the South African Journal of Science aimed at postgraduate students and early career researchers with little or no experience in writing and publishing journal articles.
South African Journal of Science: Writing with integrity workshop (2024)
Jeshma
1. PHYSICAL WORK CAPACITY & FACTORS
AFFECTING WORK CAPACITY
PRESENTED BY,
JESHMA JOSE
S1 M.TECH ,IEM
VJCET
mail me @ geothomasseril@gmail.com
05/14/14 1
2. CONTENTS
• Definition
• Key elements
• Removal of waste products
• Oxygen uptake and physical
activity
• Factors affecting physical
work capacity
• Changes related to aging
• Principles Of Energy
Management
• Exercise & Types
• Body Mechanics
• Nutrition
• Expectation
• Reference
05/14/14 2
3. PPHYSICALHYSICAL WWORKORK CCAPACITYAPACITY
• Ability to perform maximal physical work
• As it is a function of the intensity and duration of work,
each individual has many different capacities such as
1) Anaerobic
2)Aerobic
3) Endurance Capacity
each with its own limiting factors
05/14/14 3
4. Cont…
• It depend primarily on:-
• the energy available to the worker in the form of food
& oxygen,
• the sum of the energy provided by oxygen-dependent
& oxygen independent processes.
• Rate of energy consumption = Basal energy consumption +
metabolic cost of the work in terms of energy consumption.
05/14/14 4
5. 3 Key Elements
• Ergonomic application: - match the physical demands of a
work task to the physical capabilities of the worker to prevent
excessive fatigue.
• Anaerobic Capacity:- very short duration, dependent on
muscular strength and training
• Aerobic Capacity:- long duration, dependent upon oxygen
uptake and distribution, task is performed.
05/14/14 5
6. Cont….
• ‘ max’- Oxygen uptake is measured.
• Ability to do high work = High Oxygen uptake
• Work capacity depends on the ability to take up oxygen
• deliver it to the cells for use in the oxidation of foodstuffs
• General belief-individuals -8hrs shift at a rate of 30–50% of
their maximum capacity, depending on the frequency and
length of rest periods.
05/14/14 6
8. Removal of waste products
• Successful performance depends on the ability to
remove lactate from the body tissues as well as aerobic
capacity.
• Successful performance of endurance tasks also
depends on the ability to dissipate heat and the ability
to utilize fat as a source of fuel.
05/14/14 8
9. Oxygen uptake and physical activity
1.Rest. Basal metabolism requires approximately 0.25 litres of
oxygen per minute.
2.Sedentary work. Ex:-Office work, requires an oxygen
uptake(0.3–0.4 litres/min).
3.Housework. Housework includes several moderate to heavy
tasks (requiring about 1 litre/min of oxygen).
4. Light industry. 0.4 to 1 litre/min.
5. Manual labour. 1 to 4 litres/min. The workload can depend
greatly on the tools and methods.
6. Sports. 5 litres/min
05/14/14 9
10. Factors Affecting Physical Work Capacity
Personal
• Age
• Body weight
• Gender
• Alcohol consumption
• Tobacco smoking
• Lifestyle
• Training/sports
• Nutritional status
• Motivation
Environmental
• Atmospheric pollution
• Indoor air quality
• Ventilation
• Noise
• Extreme heat or cold
05/14/14 10
11. CHANGES RELATED TO “AGING”
1. Vision
2. Hearing
3. Motor Function
4. Cardio-Respiratory
5. Fitness and wellness programs
6. Exercise
7. Body Mechanics
8. Nutrition
9. Expectation05/14/14 11
12. 1. VISION AND HEARING
• Aging reduces the light entering the eye by clouding
the optics and by shrinking the pupil.
• A 60 year old perceives only 1/3 as much light as a
younger person, and has about half the contrast
sensitivity.
• people exhibit hearing loss of high frequency sounds
gradually until age 60.
• hearing is impaired by background noise
• speech understanding is diminished
05/14/14 12
13. 3. MOTOR FUNCTION
• strength diminishes with age
• depending on the muscle group, there is a decline in
muscle strength of 10-25% at age 65 in both sexes.
• muscle bulk is decreased with increasing age, although
it is not clear if this is caused by aging per sec.
• muscular endurance is decreased
• decreased flexibility
05/14/14 13
14. 4. CARDIO-RESPIRATORY
• 50% decline in ventricular filling between the ages of 20.
• 80% the heart holds less blood decrease in maximum
achievable heart rate.
• declines in aerobic capacity begin at age 40, but do not
normally result in impaired work performance
– 7-10% decline per decade beginning at age 20-25
– 60-70% reduction by age 65
05/14/14 14
15. 5. FITNESS AND WELLNESS PROGRAMS
• Organizational policy
•Designed to support healthy behavior in the workplace
16. BENEFITS
• decreased blood pressure
• increased insulin responsiveness
• decreased risk of cancers (breast and colon)
• decreased risk of injury
• weight management
FITNESS AND WELLNESS PROGRAMS
05/14/14 16
17. Cont…
• increased strength
• increased flexibility
• increased balance
• increased sense of well being
• increased productivity
• increased problem solving ability
• improved self image
05/14/14 17
18. Principles Of Energy Management
• Full engagement requires drawing on four separate but related
dimensions of energy
• Because energy capacity diminishes both with over-use and
under-use
• we must balance energy expenditure with intermittent
energy renewal
05/14/14 18
19. Cont…
• Energy Management Strategies
– go to bed early and wake up early
– go to sleep and wake up consistently at the same
time
– eat breakfast every day; it is the most important meal
– eat a balanced and healthy diet
– drink 48-64 ounces of water daily
05/14/14 19
20. Cont….
– take breaks every 90 min during work
– get some physical activity daily
– do at least 3 cardiovascular interval workouts and 2
strength training workouts a week
– minimize simple sugars
– choose low glycemic index ,carbohydrates when
ever possible
05/14/14 20
21. 6. EXERCISE
• Exercise is any movement that challenges the body
• Challenge the body in order to achieve growth and make
progress
• Oscillation between periods of full engagement (exercise) and
full disengagement (recovery or rest) is the key to achieving
the quest for peak performance
• exercise in the early morning when possible
– decreases schedule conflicts
– allow time to shower after
05/14/14 21
22. 8. BODY MECHANICS
Basic Ergonomic Principles:
increased force
+ increased repetition
+ poor posture
+ no rest
=increased potential for problems
23. Cont…
• Be Aware of And Avoid
– Elbow winging out from the trunk
• can potentially aggravate nerves and tendons in the
arms and should be avoided
– Repetitive bent wrist postures
• bent wrist postures at moderate frequencies can lead to
possible problems (ie-*wash rag)
– Awkward shoulder positions
05/14/14 23
24. Cont….
• Be Aware of And Avoid
– Extended reaching
• keep objects within a comfortable reach.
• extended reaching will result in more force being
required to lift the object.
• this also often causes one to bend the back in order to
reach the object.
• keep objects within the power zone whenever possible.
05/14/14 24
25. NUTRITION
•Maintain a healthy body weight
•Nutritional science investigates the metabolic and physiological
responses of the body to diet.
26. Cont…..
• avoid eating when you are distracted
• add olive oil or canola oil to your diet
as cooking oils, salad dressings, etc
• avoid eating high fat food Eg:- Red Meat
• eat 3 or more servings of multi-colored vegetables daily
• eat 5 servings daily of calcium rich foods
• avoid eating “junk food”
05/14/14 26
27. Cont…..
• Meals
– 3 a day, plus 2 snacks
• eat within one hour of arising
• should consist of 40% grains, 40% fruits and vegetables,
and 20% proteins
05/14/14 27
28. Cont…..
• snacks
– should consist of 100-150 calories
– should consist of low glycemic index foods(glycemic index
reflects the rate glucose becomes available through
metabolism)
• low glycemic foods last about 2 hours, moderate about
1 hour, and high about ½ hour.
05/14/14 28
29. Cont…
Low Moderate High
Almonds Apricots Bagels
Apples Bananas Baked potatoes
Beans Bean Soups Breads-some
Cashews Beets Cakes
Cheese Berries – all Candy
Chicken Breads – some Cereals – many
Cottage Cheese Canned Fruits Cookies
Dried Apricots Cantaloupes Corn Chips
Eggs Cereal Bars Cupcakes
Grapefruits Cereals – many Dates, dried
Green Vegetables Chocolate Doughnuts
Hummus Corn French Fries
Jerky – meat/seafood Couscous Graham Crackers
Kimchi Crackers – most Mached Potatoes
Milk Croissants Melba Toast
Mozzarella Cheese Fruit Cocktail Pretsels
Nutella Granola Pumpkin
Glycemic Index
05/14/14 29
34. Cont…
• decreased cancer risk-especially colon and breast cancer
• longer life-up to 50% longer
• increased muscular strength
• decreased risk of injury
– sprain/strain
– fall risk
05/14/14 34
35. Cont…
• improved work productivity
• greater happiness
• improved appearance
– more muscle
– less fat
• weight management
– reduced obese body mass
05/14/14 35
36. Conclusion
It’s not just about decreasing the frequency
and impact of preventable illness and injury
It’s not just about maintaining current
productivity and performance
It’s about improved performance, productivity,
satisfaction, and happiness!
05/14/14 36
37. Reference
• Robertson A, Tracy, C S. Health and productivity of older
workers. Scand J Work Environ Health 1998;24:85-97.
• R.S. Bridger , “Introduction to Ergonomics” 200-210
• Green, M. Environmental Design for the Older Worker.
Occupational Health and Safety. Stevenspublishing.com.
• Healy, M. Management Strategies for an Aging Work Force.
AAOHN Journal 2001;49:523-529.
• Rix , S. “Health and Safety Issues in an Aging Workforce”. AARP
Public Policy Institute 2001:1-16.
• http://en.wikipedia.org/wiki/Workplace_wellness
05/14/14 37