ECU KIN 2183: Basic Nutrition - TO-11_Fitness PDF

KIN 2183: Basic Nutrition Topic 11: Fitness Fall & Spring Semesters Presented by Riley Bailey 1  Physical Activity and Fitness Physical activity: any muscle movement that increases energy expenditure Leisure-time physical activity: any activity...

KIN 2183: Basic Nutrition Topic 11: Fitness Fall & Spring Semesters Presented by Riley Bailey 1  Physical Activity and Fitness Physical activity: any muscle movement that increases energy expenditure Leisure-time physical activity: any activity unrelated to a person’s occupation o For example, hiking, walking, biking o Includes exercise—purposeful, planned physical activity 2  Physical Activity and Fitness The components of physical fitness are achieved through three types of exercise o Aerobic exercise o Resistance training o Stretching 3  Physical Activity and Fitness Physical fitness: the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure- time pursuits and meet unforeseen emergencies The components of physical fitness are o Cardiorespiratory fitness o Musculoskeletal fitness o Flexibility o Body composition 4 Components of Fitness 5  Physical Activity and Chronic Disease Regular physical activity o Reduces the risk of heart disease, stroke, and high blood pressure o Reduces the risk of obesity o Reduces the risk of type 2 diabetes o May reduce the risk of colon cancer o Reduces the risk of osteoporosis 6  Health Benefits of Physical Activity 7  Physical Activity and Most Americans Despite the clear benefits of regular physical activity, o 79.9% of U.S. adults do not perform sufficient physical activity o 23.7% of U.S. adults admit to doing no leisure- time physical activity at all 8 Rates of Physical Activity in the United States 9  Designing a Sound Fitness Program For a sound fitness program: o Start by assessing your current level of fitness o Identify your personal fitness goals o Make your program varied, consistent, and fun o Appropriately overload your body o Include a warm-up and cool-down period o Start out slowly and gradually build up the time you spend each day until you reach 30 minutes 10  Sound Fitness Program A sound physical fitness program meets your personal fitness goals An individual’s fitness program may vary depending on whether he or she is o Training for athletic competition o Working toward cardiorespiratory fitness o Trying to maintain overall health 11  Sound Fitness Program A sound physical fitness program is fun An individual’s fitness program should focus on what he or she enjoys o Outdoor activities o Social recreation 12  Sound Fitness Program A sound physical fitness program includes variety and consistency Variety can be achieved by o Combining aerobic exercise, resistance training, and stretching o Combining indoor and outdoor exercises o Taking different routes when walking or jogging o Including entertainment such as music o Participating in different activities each week 13  Sound Fitness Program A sound physical fitness program appropriately overloads the body Overload principle: put additional physical demands on the body to improve fitness o Too much physical exertion is not recommended o The FITT principle can be used to determine appropriate overload 14  The FITT Principle The FITT principle o Frequency: the number of activity sessions per week  Desired frequency varies with fitness goals o Intensity: the amount of effort expended or how difficult the activity is to perform  Desired intensity may be based on maximal heart rate o Time of activity: how long each session lasts o Type of activity: the range of activities engaged in to promote health and physical fitness 15 Using the FITT Principle 16 Maximal Heart Rate Training Chart 17  Sound Fitness Program A sound physical fitness program includes a warm-up period and a cool-down period Warm-up o Should be brief (5 to 10 minutes), gradual, and sufficient to increase muscle and body temperature o Includes aerobics, calisthenics, and stretching o Enhances flexibility and helps prepare you psychologically for the activity to come 18  Sound Fitness Program A sound physical fitness program includes a warm-up period and a cool-down period Cool-down o Should be gradual o Includes some of the same activities as in the exercise session, along with stretching o Assists in preventing injury and may help reduce muscle soreness 19  Fuel for Physical Activity The common currency for energy in the body is adenosine triphosphate, or ATP After depleting ATP stores, muscles turn to other energy sources o Creatine phosphate (CP) stores energy that can be used to generate ATP  Creatine phosphate can be broken down to support the regeneration of ATP for enough energy for 3–15 seconds of maximal physical effort 20 Adenosine Triphosphate (ATP) 21 Creatine Phosphate (CP) 22 Energy Balance 23  Fuel for Physical Activity Metabolism of glucose (Glycolysis) o Anaerobic (without oxygen) breakdown of glucose yields two ATP molecules  Lactic acid is produced o Aerobic (with oxygen) breakdown of glucose yields 36–38 molecules of ATP (Oxidative)  CO2 and H2O are produced 24 Metabolism of Glucose 25  Fuel for Physical Activity Stored triglycerides (fats) can be metabolized to generate ATP o For low-intensity exercise o For exercise of long duration o A very abundant energy source, even in lean people o Provides more than two times the energy per gram as carbohydrate 26  Fuel for Physical Activity Carbohydrates and fats can both be used as energy sources for the production of ATP o Carbohydrates are mostly used for high-intensity activity o Fats are used for low-intensity exercise Proteins (amino acids) are not a major fuel source for exercise o 1–6% of energy needs during exercise 27 Fat and Carbohydrate Contributions 28 Fat and Carbohydrate Contributions 29  Energy Needs for Physical Activity Energy needs o Energy needs may be higher for athletes o Different energy needs for males and females o Depend on body size o Depend on the type, intensity, and duration of physical activity 30 Nutrients for Vigorous Physical Activity 31 Eating for Athletes 32  Carbohydrate Intake for Physical Activity Athletes should consume carbohydrate within the AMDR of 45–65% of total energy intake Athletes should consume a daily carbohydrate intake of 6–10 grams per kg body weight to optimize glycogen stores Good sources are fiber-rich, less-processed foods such as whole grains, cereals, vegetables, and juices 33 Carbohydrates and Muscle Glycogen Stores 34 Carbohydrate in Various Foods 35  Carbohydrate Intake for Physical Activity Carbohydrate loading, or glycogen loading, involves altering training and carbohydrate intake so that muscle glycogen storage is maximized o May benefit athletes competing in marathons, distance swimming, cross-country skiing, and triathlons o Does not always improve performance o Can lead to adverse side effects 36 Carbohydrate Loading Guidelines 37  Fat Intake for Physical Activity Fat intake of 20–35% of total energy intake is generally recommended for both athletes and non-athletes, with less than 10% as saturated fat Fat provides energy, fat-soluble vitamins, and essential fatty acids o Inadequate levels can prove detrimental to training and performance 38  Protein Intake for Physical Activity Protein intakes suggested for active people range from 1.2 to 2.0 grams per kg of body weight High-quality sources include lean meats, poultry, fish, eggs, low-fat dairy products, legumes, and soy products 39  Fluid Intake for Physical Activity Fluids o Enable the body’s primary cooling mechanism, evaporative cooling o Are necessary to prevent dehydration and heat-related illnesses Fluid intake is critical for physically active people o Drink fluids before, during, and after exercise o Consume enough to maintain body weight o Training in hot environments requires careful attention to water intake 40  Fluid Intake and Physical Activity Heat production during exercise can increase 15 to 20 times compared to inactivity The body cools itself through evaporative cooling, but heat illness can occur with dehydration o Heat syncope o Heat cramps o Heat exhaustion 41 Dehydration Symptoms 42 Guidelines for Fluid Replacement 43  Micronutrient Intake for Physical Activity The requirements for some vitamins and minerals may be elevated in athletes o B-vitamins o Calcium o Iron Adequate intake of these nutrients can be met with a healthy, balanced diet and should not require supplementation 44  Ergogenic Aids Ergogenic aids: substances used to improve exercise and athletic performance o Many of these products are not effective o Some of these products are dangerous o Reliable research and accurate information on these products are hard to find 45  Ergogenic Aids to Build Muscle and Strength Anabolic steroids o Effective but illegal; numerous serious side effects Andro (androstenedione) and DHEA (dehydroepiandrosterone) o Precursors of testosterone o Not been shown to be effective GHB (gamma-hydroxybutyric acid) o Severe side effects and some reported deaths 46  Ergogenic Aids (cont.) Creatine o It may improve performance in sprint activities o It may be beneficial to increase strength gained during resistance exercise o Relatively minor side effects o Effects of long-term use are unknown Protein and amino acid supplements o Not been shown to be effective 47  Ergogenic Aids (cont.) Ergogenic aids used to increase energy levels and optimize fuel use include o Caffeine  Increases fat use for energy during exercise  In energy drinks, associated with serious side effects in children, adolescents, and young adults o Ephedrine  Stimulant banned in the United States  Serious side effects and some reported deaths  Also known as ephedra and ma huang 48  Ergogenic Aids (cont.) Ergogenic aids found to be ineffective include o Carnitine  Claimed to increase transport of fatty acids into the mitochondria so they can be used for energy o Chromium  Claimed to enhance insulin’s action o Ribose  Claimed to increase work output and speed up recovery time 49  Ergogenic Aids (cont.) One more ergogenic aid that may have beneficial effects: o Beta-alanine  Increases the production of carnosine  Supplementation may enhance a person’s ability to perform short-term, high-intensity activity and may delay muscle fatigue  Several weeks of supplementation are needed to affect performance 50  In Depth: Disorders Related to Body Image, Eating, and Exercise Disordered eating o A variety of atypical eating behaviors that people use to achieve a lower body weight  Ex: going on a diet, refusing to eat fat Eating disorder o A psychiatric condition that involves extreme body dissatisfaction and long-term eating patterns that negatively affect body functioning 51  Body Image Body image o A person’s perception, feelings about, and critique of his or her body’s appearance and functioning Body image can affect eating and exercise behaviors 52 Body Image 53  Body Dysmorphic Disorder Body dysmorphic disorder (BDD) is a clinically diagnosed psychiatric disorder characterized by a disabling preoccupation with perceived defects in appearance o May affect up to 2.4% of the population o Equally common in males and females Muscle dysmorphia o Pathological pursuit of increased muscularity that causes individuals to engage in highly disordered eating behaviors 54  Contributing Factors Several factors may influence disorders related to body image, eating, and exercise o Genetics o Family environment  Anxiety, compulsivity, abnormal eating behaviors o Media o Social/cultural values o Other psychological disorders 55  Anorexia Nervosa Anorexia nervosa o A serious, potentially life threatening eating disorder that is characterized by self-starvation o Self-starvation can lead to deficiencies in essential nutrients and energy required for the human body to function normally 56  Anorexia Nervosa (cont.) Signs and symptoms o Restrictive eating patterns o Eliminating food groups o Intense fear of weight gain o Amenorrhea (loss of menstrual cycle for 3 months or more) o Distorted body image 57  Anorexia Nervosa (cont.) Health risks: o Deficiency in total Calories and micronutrients o Body will be forced to use fat stores and lean tissue for energy o Reduction of non-vital bodily functions o Electrolyte imbalances  Can lead to heart failure or death 58 Anorexia Nervosa (cont.) 59  Bulimia Nervosa Characterized by repeated episodes of binge eating and purging o Binge eating: a consumption of a quantity of food that is large in size for the person and the amount of time in which the food is eaten o Purging: compensatory behavior used to prevent weight gain. Methods include vomiting, laxative or diuretic abuse, enemas, fasting, and excessive exercise 60  Bulimia Nervosa (cont.) Signs and symptoms o Recurrent episodes of binge eating o Recurrent inappropriate compensatory behavior in order to prevent weight gain o Chronically inflamed and sore throat o Swollen glands in the neck and jaw o Worn tooth enamel 61  Bulimia Nervosa (cont.) Health risks o 3–5% of adult female population o 2% of adult male population o Increased risk of being overweight/obese due to increase in caloric consumption o Increased blood lipids o Low self-esteem o Depression 62  Night-Eating Syndrome A disorder characterized by intake of the majority of the days energy between 8 PM and 6 AM Individuals with this disorder also experience mood and sleep disorders 63  Female Athlete Triad Syndrome that consists of three clinical conditions in some physically active females o Low energy availability o Amenorrhea o Low bone density Typically seen in female athletes who participate in activities that emphasize leanness 64 Questions, Cusswords, Comments? 65