Sports Nutrition Concept PDF

Sports Nutrition Concept Emyr Reisha Isaura, MPH., Ph.D. Hippocrates "Our food should be our medicine, and our medicine should be our food. "  3 TABLE OF CONTENTS 01 02 03 Physical Activi...

Sports Nutrition Concept Emyr Reisha Isaura, MPH., Ph.D. Hippocrates "Our food should be our medicine, and our medicine should be our food. "  3 TABLE OF CONTENTS 01 02 03 Physical Activity FITT and METs FITT Concept 04 05 Nutritional Scope Nutrition, Sport, and Health  01 Physical Activity  Physical Activity Definition 5 ○ All movements that involve skeletal muscles and use energy. ○ Physical Activity ↑ → Energy Expenditure ↑ ○ Exercise/Physical Training: Physical activity that uses energy, planned and structured, aimed to improve and/or maintain physical fitness. ○ Cardiorespiratory Fitness, Muscles Endurance or Strength, Body Composition, & Flexibility ○ Sport: Physical training that not only aims to achieve fitness but also to win matches/competitions. ○ Duration, frequency, dan intensities athletes’ physical training ↑ → athletes’ nutritional needs ↑  02 METs and FITT Metabolic Equivalent of Task Frequency, Intensity, Time, and Type  MET Definition 7 ○ Metabolic Equivalent of Task: Unit of energy metabolism above resting metabolism. ○ Low: no physical fitness, doing chores at home ○ Score: 3-4 ○ Moderate: suit for the initial training ○ Score: 6-8 ○ Vigorous: sprint, fast swim, game sport ○ Score: >10  FITT Definition 8 ○ Frequency ○ How often is physical exercise done ○ Intensity ○ How hard is the physical exercise done ○ Time/Duration ○ How long is physical exercise done ○ Type ○ What kind of physical exercises is done ○ FITT concept can be applied for the cardiorespiratory fitness, muscular strength & endurance, body composition & flexibility  03 FITT Concept Frequency, Intensity, Time, and Type  FITT and Cardiorespiratory Fitness 10 ○ Frequency ○ Physical exercise 3 -5 times per week ○ Beginner 3 times, gradually increase to 5 times per week (to prevent injury) ○ Intensity ○ Adjust to individual and environmental/weather conditions. ○ Aerobic intensity measurement: maximum heart rate (MHR) & metabolic equivalent of task (MET). ○ Time ○ @ 10 minutes, totally 20 – 60 minutes, depend on the intensity. ○ Type ○ Aerobic, endurance.  FITT and Muscular Strength & Endurance 11 ○ Frequency ○ Beginner level: 2-3 days/week, specific on full body (abs, quads, glutes, triceps-biceps, back, chest) with rest 2-3 days between the exercise. ○ Intermediate & high level: 4-5 days/week, specifically on some body part within certain period, with rest 2-3 days between the exercise. ○ Set and Repetition Concept: o Set: few repetition → 2-3 sets warm up, 2-3 sets intensive exercise, gradually add the set. o Repetition: Number of repetitions per set. Beginner → 12 repetition/set. ○ Intensity ○ 1 max repetition (MR) = max load in a repetition is influenced by age, experience, and training conditions. ○ Beginner: 50-70% of MR; Advance & high level: >70-90% of MR.  FITT and Muscular Strength & Endurance 12 ○ Time ○ Beginner level: 1-3 sets, 8-12 reps, 30-60 seconds ○ Intermediate to high level: o Endurance → 2-3 sets, 12-20 reps, 30-60 seconds. o Strength → 3-5 sets, 2-6 reps, 2-5 minutes. ○ Type ○ weight machine, free weights, resistance band, medicine ball, own body weight.  FITT and Body Composition & Flexibility 13 ○ Body Composition: ○ Frequency: Daily ○ Intensity: Low ○ Time: 60 menit ○ Type: daily activity, walking, playing, cycling ○ Flexibility: ○ Frequency: Daily ○ Intensity : Stretch muscles and hold them beyond their length. ○ Time: @ stretch and hold for 10-15 secs ○ Type: dynamic, static, and ballistic stretching  04 Nutritional Scope Scope of Nutrition Science  Scope of Nutrition Science 15 ○ Sport: Physical activity is planned to achieve health, fitness, recreation, education, and achievement. ○ Athletes: ↑ nutrition quality → ↑ physical quality → ↑ working efficiency ○ Muscles contraction → needs energy ○ Combination of nutritional sciences and other science → Support athlete performance. ○ Sports nutrition: the relationship between food management and physical performance for health, fitness, growth and development of sports performance.  05 Nutrition, Sports, & Health  Nutrition, Sports, and Health 17 ○ In the last few decades, the prevalence of degenerative diseases has increased dramatically. ○ One of the factors is the low physical activity of adults. ○ Physical activity is related to physical fitness and health. ○ Campaigns to increase physical activity have been widely promoted, but the public has not yet fulfilled the duration and frequency recommendations for physical activity. ○ If ↑ calorie intake is imbalance with ↑ physical activity → ↑ body mass index → ↑ the risk of non-communicable diseases (e.g., diabetes, heart disease, and stroke). Thank You