Fitness Physical Activity, Nutrients, And Body Adaptations

Fitness• Fitness

• Sedentary

• Physical activity– Exercise

Benefits Of Fitness• Restful sleep

• Nutritional health

• Optimal body composition

• Optimal bone density

Benefits Of Fitness• Resistance to colds and other

infectious diseases

• Low risks of some types of cancers

• Strong circulation and lung function

Benefits Of Fitness• Low risk of cardiovascular disease

• Low risk of type 2 diabetes

• Reduced risk of gallbladder disease in women

Benefits Of Fitness• Low incidence and severity of

anxiety and depression

• Strong self-image

• Long life and high quality of life in the later years

Physical Activity Pyramid

Developing Fitness:

• Guidelines for physical fitness– Type of activity– Frequency– Intensity– Duration

Developing Fitness• Flexibility

• Muscle strength and endurance

• Cardiorespiratory endurance

Developing Fitness• Conditioning

– Training

• Overload principle: >frequency>intensity>duration

Developing Fitness• Body’s response to physical

activity: good and bad!

– Hypertrophy vs. atrophy

Developing Fitness• Exercise

– Warm-up and cool-down– Cautions on starting

• Weight training

Cardiorespiratory Endurance

• Aerobic activity

– VO2 max-oxygen consumption!

• Cardiorespiratory conditioning– Cardiac output-blood volume per

heartbeat.

• Besides strength, conditioned muscles also use O2 more efficiently and can burn fat longer!

• Balanced fitness program

The Energy Systems

Anaerobic exercise

Aerobic exercise

Usain Bolt: Sprinter/Distance Runner

ATP + Creatine Phosphate

ATP from fat (if over 20-30 min.)

Glucose Use• Diet affects glycogen storage and use

Glucose Use• Intensity of activity affects

glycogen use

• Lactic acid

• Duration of activity affects glycogen use

Glucose Use• Glucose depletion

– Carbohydrate loading

• Glucose during activity: when?

Dana Torres: Olympic Athlete

Glucose Use• Glucose after activity

• Training affects glycogen use

Geoffrey Mutai: 2011 ING Marathon Champion, NYC.Geoffrey Mutai: 2011 ING Marathon Champion, NYC.

Fat Use• Recommendations for

endurance athletes– 20% - 30% of energy

intake from fat• Dietary fat vs. body fat

stores

Fat Use• Duration...• Intensity...• Training...

• Bottom line...longer duration, slower pace=>fat loss!

Protein Use• Protein used in muscle building

• Protein used as fuel

• Diet affects protein use during activity

Protein Use• Intensity and duration of activity

affect protein use during activity

• Training affects protein use

Protein Use

Vitamins And Minerals

• Supplements

• Vitamin E

Vitamins And Minerals

• Iron– Iron deficiency

•Iron-deficiency anemia– Sports anemia– Iron recommendations for

athletes

Fluids And Electrolytes

• Fluid losses via sweat

• HyperthermiaHeat stroke!

• Hypothermia

Fluids And Electrolytes

Fluids And Electrolytes

• Electrolyte losses and replacement

• Hyponatremia

Fluids And Fluids And ElectrolytesElectrolytes

• Poor beverage choicesPoor beverage choices– CaffeineCaffeine– AlcoholAlcohol

Choosing A Diet• Water

• Nutrient density

• Carbohydrate

• Protein

Choosing A Diet

Choosing A Diet• Pregame meals

Choosing A Diet• Postgame meals: to eat or not?

– Research: 30-60 minutes following exercise is ideal.

– Longer duration between exercise and eating only slows recovery.

– May hinder long term performance in some athletes.

– G1, G2 or G3 anyone?