Compendium FND 124.pdf

 E-Coompenndium m on Sporrt Nuttrition n and d Physsical Fitnes F s...

 E-Coompenndium m on Sporrt Nuttrition n and d Physsical Fitnes F s (FND ( 124) Compiiled and preesented by: Dr. Sumitra S K Kumari M Meena Drr. Vishakh ha Singh Assistaant Professoor Assistantt Professor DEPARTM D MENT OF FOOD F SCIIENCE AN ND NUTRIT TION C COLLEGE OF COMM MUNITY A AND APPL LIED SCIE ENCES M Maharana P Pratap Univversity of A Agriculturee and Techn nology Udaipur-3313 001, Raajasthan (Inndia)  Declaration The E- compendium on “Sport Nutrition and Physical Fitness”is prepared according to the syllabus of the course number FND 124. Study material presented in this E- compendium is taken from test textbooks and e- content freely available online. The purpose of this compendium is only to provide the study material to students.The use of this compendium for commercial purpose is prohibited  Content S. No. Topics Page 1. Overview of nutritional management vis-à-vis physical 1 fitness, techniques and methods of measuring physical fitness 2. Body composition -methods of measuring body composition 11 - direct and indirect, Body composition in different physiological conditions and factors affecting it 3. Energy metabolism and physical fitness- aerobic and 25 anaerobic, concept, importance, influencing factors 4. 1. Techniques to measure energy expenditure and energy 36 intake 2. Aging physiology 46 3. Mechanism and role of nutrients in arresting aging 53 process, aging theories 4. Nutritional requirements of sports personnel involved in 61 various sports 5. Basic exercise physiology and biochemistry– 69 Physiological and metabolic changes during and after sports activity 5. Macronutrients metabolism in exercise– carbohydrates 81 problems and fat (Fueling before, during and after exercise) 6. Effects of dehydration and rehydration in exercise and role 93 of water and electrolytes in performance 7. Vitamins metabolism in sports 104 8. Free radicals in exercise role of antioxidants in exercise 126 9. Minerals and trace minerals metabolism in exercise and 129 essential minerals and trace minerals in sports 10. Sports nutrition products, sports nutrition, theory to 136 practice –Special consideration in sports nutrition- Women, young, diabetic, vegetarian athletes, Sport specific nutrition –Gymnastics, weight lifters, skiers, cyclists, swimming, skating, Winning recipes for peak performance * References 156  Unit - 1 Techniques and methods of measuring physical fitness 1. Introduction Physical fitness is one’s richest possession, has to be gained through regular physical exercises. Physical fitness is a state of general health and well-being and, more precisely, the capacity to execute facets of sports, jobs and day to day activities. Physical fitness is usually attained through right nutrition, modest-strenuous physical exercise combined with enough rest. We definitely live in the technology era, the developments in technology now have abridged our hard labour. Actually, this sensational development in technology once believed that will make the work ease and contribute to cheerful life. Science and technological developments from kitchen to big industries completely transformed people to the age of push button age. By just pressing the button all work done without the exertion of physical labour. This in turn made the people to more sophistications and couch potatoes. With less knowledge in health and nutrition made the condition more adverse, resulting in producing more unfit and unhealthy individuals in the nation. The World Health Organisation (WHO) has set to get that every person in the world should become health conscious by 2020 AD and it is the right step in the attainment of health for all. International Olympic committee has signed an agreement with WHO featuring the cause of health for all sports for 2000 AD. This agreement clearly directed the world towards attaining total fitness of all the individuals within the stipulated period. Many countries have taken initiatives in the form schemes and projects to create awareness among its people towards health and fitness. India too initiated National Physical fitness scheme to promote the fitness of youth and involved nearly 25 lakh Youth to build their physical fitness level. Integrating all components of physical fitness into the exercise program is a right way to develop the physical fitness. Nevertheless, regular workout alone is not adequate to be fit. Good diets also one of the contributing factors to remain fit for executing skills at an extreme fitness level. The knowledge of regular intake of healthy diet with vegetables, fruits, complex carbohydrates, and lean proteins is very much essential. These healthy food choices and regular physical activity facilitate body for daily activities and exercise and to remain physically fit. 1 Objectives x Able to list and briefly define the Physical fitness components x Understand the standardized procedure to measure PF components x Exhibits responsible and social behaviour that respects self and others in physical activity settings x Incorporates active learning and cooperative learning 2. Definitions of Physical Fitness The ability to carry out daily tasks with vigour and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet the unforeseen emergencies. It further indicates physical fitness is an individual matter in performing everyday tasks will determine the kind and degree of physical fitness that is necessary. A person who is able to meet the demands of the day without difficulty and with relative care would be higher on the scale towards the maximum level. The primary aim of physical education is not to develop star athletes, winning team of expert performance but a national vitality with character values and physical fitness. It aims to develop youth into citizen who have the capacity to enjoy vigour and interesting life. Mathews (1967) 3. Components of Physical Fitness Regular physical activity promotes physical fitness. Physical fitness is the condition of the body that results from regular physical activity. The physical fitness components are divided into two classes Health Related and Motor Related fitness Health related fitness relates to the general health of the which components are very basic to maintain a disease free life throughout the life time. Motor performance fitness is more practical and specific which relates to the specific development of components related to the game or sport. Falls defines HRF as those aspects of physiological and psychological functioning which are believed that some protection against degenerate type disease such as coronary heart disease, obesity and vicious muscles skeletal disorder. Four parts of Health-Related Fitness are: 1. Body Composition 2. Cardiovascular Endurance 3. Muscular Strength/Endurance 4. Flexibility 2  Body composition - Body composition denotes to the proportion of fat, bone, and muscle that encompasses the human body often stated as the relative versus fat- free mass. It is the commonly used method for estimating body mass index. Underwater weighing is the best method for measuring the body composition. Other tests to measure the body composition are bioelectrical impedance, skin fold testing, and measures of circumference. 4. Tests for Evaluating Physical Fitness Components Under water weighing: It is marked as ‘gold standard’ hydrostatic testing for its highest accuracy for indirect assessment methods. Procedure: Underwater weighing can be executed in the water tank. The subject will be tied with the belt to the automatic chair and the chair will completely go under the water. The subject to wear light and thin dress. The subject to perform maximum forcible exhalation being lowered in water. In that position the subject has to hold the breath for five seconds and the weight is recorded. The same procedure has to be done for ten times. Record the residual lung volume before taking the body volume with the help of the given formula: Body density = Body weight in air/Body volume (Body volume = [Body weight in air—Body weight under water)/ water temperature correction]- residual lung volume) Hydrostat weighing is the exact way to determine the body fat to be done only in clinical settings Using skin fold calliper to measure body composition. Cardiovascular endurance–It is the ability to continue or persist in strenuous tasks involving large muscle groups for extended periods of time. This test can be assessed by two methods: 1) Field assessment method 2) Laboratory assessment method Cardiovascular endurance examines the efficacy of the heart to bring oxygen to working muscles and is related to the ability to accomplish moderate to greater intensity over long periods of time. Cardiovascular fitness can be measured cooper 12 3 minute run/walk test, step test etc. Cardiovascular endurance can be measured in the gym conducting 3 minute step test or by stress tests on a treadmill. It can also be measured by few field tests such as the 600 Yard Walk/Run, Cooper’s 12-minute Run, the 1.5 Mile Run. Cooper 12-minute Run/Walk test: Equipment required: Running track, marker cones and stop watch. Procedure: Place markers in regular intervals everywhere on the track to help in assessing the finished distance. Participants run/walk for 12 minutes, and the entire distance completed is noted. Scoring: Cooper test norm tables for general guidelines can be used for interpreting the results. There are also several equations that can be used to estimate VO2max (ml/kg/min) from the distance score (for either kms or miles). Use this link to see the table: Muscular Strength and endurance – Muscular Endurance: It is the ability of the muscle or the group of muscle to exert force against resistance or to withstand the resistance for long time. The other few general field tests for muscular strength/endurance are pull up/push up test, flexed–arm hang and abdominal curl–up test. I RM (repetition maximum) test can also be used. Press up test: It is the test to evaluate the shoulder, arm muscles and chest. It can be done by two ways: 1) number of presses till exhaustion 2) number of presses in 30second or 1 minute Equipment required: Yoga or gymnastic mat, a stop watch and an assistant. Procedure: Lie on the mat in the prone position with hands kept shoulder width apart and fully extended in the arms. For the command, drop the body until the elbow reaches 90 degree and back to the starting position. Try to do the same as many 4 times as possible within the stipulated time. The total number of presses as per procedure only to be counted and recorded. This can be marginally modified for females or un fit persons. For that knees can be placed on the mat. Vertical Jump: This test is also known as sargent jump helps to estimate the explosive power of the leg muscles. Equipment required: Measuring tape, marking wall and a chalk. Procedure: The subject to stand sidewise to the wall and keep the feet flat on the ground. In the standing position, with the chalk by raising the hands mark the reaching point. Take half squat and jump as high as possible by projecting arms and legs to the highest point and mark the reachable height. The distance in between to be noted and best of three to be recorded with the break in between 30-60 seconds. Rating Boys (in cm) Girls ( in cms) Excellent > 65 > 55 Good 60 50 Average 55 45 Fair 50 40 Poor < 46 < 36 Flexibility Flexibility is the complete array of movement in a joint or group of joints that is possible in a transitory exertion with or without the partner. It can be measured directly or indirectly by goniometer and other related tests are the Back scratch test and Sit and Reach. Sit and Reach Test Equipment required: Sit and reach box (or alternatively a ruler can be used, and a step or box). Procedure: The subject has to sit on the floor with stretched legs without shoes. The feet placed against the sit and reach box. Both the knees fully locked and pressed on the floor. Palms facing downwards fully stretched at the elbows, the subject reaches forward near the measuring line as far as possible. The length of both 5 the hands should remain at same level, one hand not advance than the other. The subject to maintain the fully extended position for a while and the distance to be recorded. Whole movement to be gradually done not with the jerk. See the video clippings for proper execution of movement. Scoring: Record the score nearest to the centimetre as the distance reached by the hand. The same test can be modified for children and those who are with small limb length. Skill Related Fitness is the capacity to execute the abilities used in specific games and sports. There are six classes of motor related fitness: 1. Balance 2. Agility 3. Speed 4. Reaction Time 5. Coordination 6. Power Balance: It is the ability to stayin control of body movement to maintain equilibrium in a stationary or moving position via the synchronised actions of bodily functions. There are two forms of balance: Static balance is maintained when the subject is in the stationary position and Dynamic balance is when the subject is in a moving position. Balance Test: The balance test needs the participants to balance on one leg on the ball of the foot. Equipment required: stopwatch, paper, pencil. Procedure: Without the shoes place the non-strong foot against the side of the strong foot knee and hands on the hip. Then the subject has to raise the heel to balance with the ball of the foot. As the heel raises to balance on the ball of the foot the stopwatch starts Remove the shoes and place the hands on the hips, then position. The watch gets stopped for the following errors: x The hands come off the hips 6 x The strong leg hops x Other leg loses contact with the knee. x The strong foot heel touches the floor. Rating Score (sec) Excellent >50 Good 40-50 Average 25-39 Fair 10-24 Poor 35 Good 30-35 Average 20-29 Fair 15-19 Poor