Physical Activity, Nutrients, and Body Adaptations

FITNESS

FITNESS

Fitness involves physical activity or exercise.

The components of fitness are cardiorespiratory endurance, flexibility, muscle strength, and muscle endurance.
All of these characteristics describe a healthy body. Todays world encourages sedentary lifestyles (boo!) that foster the development of several chronic diseases. [Then you die]

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Benefits of Fitness
Restful sleep Nutritional health Optimal body composition Optimal bone density Resistance to colds and other infectious diseases

Lower risks of some types of cancer Strong circulation and lung function Lower risk of cardiovascular disease Lower risk of type 2 diabetes Reduced risk of gallbladder disease in women Lower incidence and severity of anxiety and depression Long life and high quality of life in the later years

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The 2005 Dietary Guidelines for Americans state that people need to participate in 30 minutes of physical activity most days of the week for health benefits and 60 minutes of physical activity most days of the week to maintain a healthy body weight.

THE 100-METER MOSEY

THOUGHT OF THE DAY

Before you criticize someone, you should walk a mile in their shoes. That way, when you criticize them, you're a mile away and you have their shoes

FITNESS
Developing
Guidelines

Fitness

for conditioning that are achieved through training.

Cardiorespiratory

Endurance Frequency 3-5 days per week

Intensity

55-90% maximum heart rate 20-60 minutes

Time/Duration

FITNESS

Guidelines for conditioning

Strength
Frequency Intensity

2-3 days per week

enough to enhance muscle strength, muscle endurance, and improve body composition Time/Duration 8 to 12 repetitions of 8 to 10 different exercises

Well keep looking, keep looking!

FITNESS

Guidelines for conditioning

Flexibility
Frequency Intensity

2-3 days per week

enough to develop and maintain a full range of motion Time/Duration 4 repetitions of 10-30 seconds per muscle group

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Developing Fitness
The

Overload Principle to slightly increase comfortable capacity in each area. Also called the progressive overload principle.
frequency how often an activity is performed Increase intensity the degree of exertion while exercising Increase time/duration the length of time
Increase

FITNESS

Developing Fitness

The Bodys Response to Physical Activity Hypertrophy is muscle gain in size and strength, the result
of repeated work. Atrophy is muscle loss in size and strength, the result of lack of activity. Other Tips

Be active all week. Use proper equipment and attire. Use proper form when exercising. Include warm-ups and cool-downs. Challenge yourself, but not every time you exercise. Pay attention to body signals. Build intensity slowly.

Seven days without exercise makes one weak!

FITNESS

Developing Fitness
Cautions
Healthy

on Starting

people can start with a moderate exercise program without seeking medical advise first.

People

with risk factors may need medical advice.

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Cardiorespiratory Endurance
Cardiorespiratory
Increases

conditioning is measured by maximum oxygen uptake (VO2max).

cardiac output and oxygen delivery Increases stroke volume Slows resting pulse Increases breathing efficiency Improves circulation Reduces blood pressure

To prevent a heart attack, take one aspirin every day. Take it for a walk, then take it to the gym, Then take it for a bike ride

FITNESS

Cardiorespiratory Endurance

Muscle Conditioning
Muscles use oxygen efficiently. Muscles can burn fat longer.

A Balanced Fitness Program

Individualized Cardiorespiratory Muscle strength and endurance Flexibility Choose an activity you enjoy

FITNESS

Weight Training
Also

called resistance training Increases muscle strength and endurance Prevents and manages cardiovascular disease Enhances psychological well-being Maximizes and maintains bone mass Enhances performance in other sports

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

The Energy Systems of Physical ActivityATP and CP

ATP is adenosine triphosphate a high-energy compound that delivers energy instantaneously. CP is creatine phosphate a high-energy compound in the muscles, used anaerobically. The Energy-Yielding Nutrients
Nutrients work together while one may predominate. Depends on diet, intensity and duration of the activity, and training

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Extremely intense activity

8-10 seconds ATP-CP (immediately available) No oxygen needed (anaerobic) Activity example 100 yard dash, shot put
20 seconds to 3 minutes ATP from carbohydrate (lactic acid) No oxygen needed (anaerobic) Activity example mile run at maximum speed

Very highly intense activity

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Highly intense activity

3-20 minutes ATP from carbohydrate Oxygen needed (aerobic) Activity example cycling, swimming, running
More than 20 minutes ATP from fat Oxygen needed (aerobic) Activity example hiking

Moderately intense activity

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Glucose Use during Physical Activity

Diet

Affects Glycogen Storage and Use

High-carbohydrate

diets increase glycogen stores Enhance endurance

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Intensity

of Activity Affects Glycogen Use Moderate activities use glycogen slowly.

Intense

activities use glycogen quickly.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Glucose Use during Physical Activity

Lactate
Low intensity activities can clear lactic acid from the blood. During highly intense activities lactic acid accumulates and activity can only be maintained for 1-3 minutes. Lactate is converted to glucose in the liver (Cori cycle).

Duration of Activity Affects Glycogen Use First 20 minutes primarily use glycogen

After 20 minutes use glycogen and fat

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Glucose Use during Physical Activity

Hitting the wall exhaustion of glucose stores Maximizing Glucose Supply High-carbohydrate diet 8 g/kg body weight or 70% of total energy intake
Glucose Eat

during activities if activity last longer than 45 minutes (sports drinks, diluted fruit juice) approximately 60 g of high-carbohydrate foods after activity. loading is a regime of diet and exercise that maximizes glycogen storage. It is also called glycogen loading or glycogen super compensation.

Carbohydrate

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Glucose Use during Physical Activity

Glucose

during Activity

Activities

lasting longer than 45 minutes Light carbohydrate snacks under 200 kcalories
Glucose

after Activity

High-carbohydrate

meal within 15 minutes accelerates glycogen storage by 300% High-carbohydrate meal within 2 hours and rate of glycogen storage declines by half High-glycemic index foods

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Glucose Use during Physical Activity

Training

Affects Glycogen Use

Muscles

that repeatedly deplete glycogen through hard work will store greater amounts of glycogen.

Conditioned

muscles rely less on glycogen and more on fat for energy.

muscle cells have more mitochondria and can use oxygen better. muscle cells depend more heavily on anaerobic pathways.

Trained

Untrained

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fat Use during Physical Activity

Duration

of Activity Affects Fat Use

Beginning

of activity uses fatty acids in the blood After 20 minutes, uses body fat as major fuel
Intensity
As

of Activity Affects Fat Use

intensity increases, fat makes less of a contribution to the fuel mix Oxygen must be abundant to break down fat

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fat Use during Physical Activity

Training
The The

Affects Fat Use

better trained the muscles, the more fat is used

better trained, the stronger the heart and lung to deliver oxygen better trained, then hormones prevent glucose release from the liver, so they rely more on fat

If

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Protein Use during Physical Activityand between Times

Protein Used in Muscle Building Synthesis of protein is suppressed during activity. After activity protein synthesis accelerates. Repeated activities cause body adaptations to support needs. Remodeling Daily, to 1 ounce of body protein is added to muscle mass during muscle-building phase.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Protein Use during Physical Activityand between Times

Protein Used as Fuel

During physical activity muscles use amino acids for fuel. 10% of total fuel used

Diet Affects Protein Use during Activity

Diets rich in energy and carbohydrate allow the body to use less protein for fuel. Carbohydrates spare protein.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Protein Use during Physical Activityand between Times

Intensity and Duration of Activity Affect Protein Use during Activity

If glycogen stores get depleted, then more reliance on protein Anaerobic strength training demands more protein to build muscles but not large amounts.

Training Affects Protein Use

The more trained the less protein used for energy

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Protein Use during Physical Activityand between Times

Protein Recommendations for Active People

Athletes in training need more protein than sedentary people. Athletes in training need to meet energy and carbohydrate needs first. Adult RDA: for males 56 g/day, for females 44 g/day Strength athletes: for males 112-119 g/day, females 88-94 g/day Endurance athletes: for males 84-112 g/day, females 66-88 g/day U.S. average intake of protein: for males 95 g/day, females 65 g/day

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Vitamins and Minerals to Support Activity

Supplements
Do

not enhance performance Deficiencies may impede performance Timing makes a difference; supplements take hours or days to combine with cells. Nutrient-dense foods provide nutrients needed.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Vitamins and Minerals to Support Activity Vitamin E

Protects against oxidative stress Does not improve performance More research needed Vegetables oils and antioxidant fruits and vegetables

Iron

Iron losses in sweat Small blood losses in digestive tract Poor iron absorption

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Vitamins and Minerals to Support Activity

Iron

Deficiency

Common

in physically active young women Consume good dietary sources of iron

Iron-Deficiency
Impairs

Anemia

physical performance Cannot perform aerobic activity and tire easily

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Vitamins and Minerals to Support Activity

Sports
Low

Anemia

blood hemoglobin for a short time Adaptive, temporary response to endurance activity Does not require supplementation
Iron

Recommendations for Athletes

Blood

tests should guide the decision Depends on the individual

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Fluid

Losses via Sweat

heat is 15-20 times greater when active than

Muscle

at rest Cooling mechanism 1 liter of sweat dissipates 600 kcalories of heat

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Hyperthermia

an above-normal body

temperature
Body

heat builds up Triggers maximum sweating without sweat evaporation

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Symptoms of heat stroke a dangerous accumulation of body heat with accompanying loss of body fluid Headache Nausea Dizziness Clumsiness Stumbling Hot, dry skin Confusion or other mental changes

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Prevention of heat stroke

Drink fluids Rest in the shade when tired Wear appropriate clothing

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Hypothermia a below-normal body temperature

Symptoms

Shivering and euphoria Weakness, disorientation, and apathy Drink fluids Wear appropriate clothing 1.0 to 1.5 mL/kcal expended cup per 100 kcal expended

Prevention

Water Recommendations

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Fluid Replacement via Hydration

Full hydration is imperative for athletes. Those who are aware of their hourly sweat rate can replace lost fluids. Plain, cool water is recommended. Endurance athletes may require carbohydrate-containing beverages. Hydration schedule

Two hours before activity 2-3 cups 15 minutes before activity 1-2 cups Every 15 minutes during activity -2 cups After activity 2 cups for every pound of body weight lost

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Electrolyte
Greater

Losses and Replacement

in the untrained Training improves electrolyte retention. Eat regular diet meeting energy and nutrient needs Endurance athletes may need sports drinks. Salt tablets worsen dehydration and impair performance.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Fluids and Electrolytes to Support Activity

Hyponatremia
Decreased Causes

concentration of sodium in the blood

Excessive sweat Overhydration Drinking sports drinks during an activity; sports drinks offer glucose polymers

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Symptoms of hyponatremia

Severe headache Vomiting Bloating Confusion Seizure

Prevention of hyponatremia

Replace sodium during prolonged events. Do not restrict salt in diets the days before events.

ENERGY SYSTEMS, FUELS, AND NUTRIENTS TO SUPPORT ACTIVITY

Poor Beverage Choices: Caffeine and Alcohol

Caffeine

is a stimulant. Alcohol is not the beverage to replace fluids and carbohydrate.

DIETS FOR PHYSICALLY ACTIVE PEOPLE

A diet that provides ample fluids and nutrientdense foods to meet energy needs will enhance an athletes activity and overall health. Pregame and postgame meals should be light and carbohydrate rich.

DIETS FOR PHYSICALLY ACTIVE PEOPLE

Choosing a Diet to Support Fitness

Water
Thirst

mechanisms are not as reliable Must be replenished

Nutrient

Density consume nutrient-dense foods that are high in carbohydrate, moderate in fat, and adequate in protein

DIETS FOR PHYSICALLY ACTIVE PEOPLE

Choosing a Diet to Support Fitness

Carbohydrate
60-70% total energy intake Avoid fiber-rich foods in the pregame meal. Added sugar and fat may be needed during intensive training. Liquid supplements should not replace foods. 8-10 g carbohydrate/kg body weight during heavy training

Protein
Strength athletes: for males 112-119 g/day, females 88-94 g/day Endurance athletes: for males 84-112 g/day, females 66-88 g/day

DIETS FOR PHYSICALLY ACTIVE PEOPLE

Choosing a Diet to Support Fitness

A

Performance Diet Example

kcalories 3000 63% kcal from carbohydrate 22% kcal from fat 15% kcal from protein All vitamin and mineral RDAs are met
Total

DIETS FOR PHYSICALLY ACTIVE PEOPLE

Meals Before and After Competition

Pregame
Fluids 300-800

Meals

kcalories Carbohydrate-rich foods low in fat and fiber Light and easy to digest
Postgame

Meals

High-carbohydrate

meals Liquids often preferred

SUPPLEMENTS AS PERFORMANCEENHANCING AIDS

SUPPLEMENTS AS PERFORMANCEENHANCING AIDS

It is difficult to distinguish valid versus bogus claims about ergogenic aids. Many individuals believe these drugs, supplements, or procedures will enhance physical performance in activities. Some are harmless, some have dangerous side effects, and some are costly. Most do not meet claims.

ERGOGENIC AIDS

Substances promoted as ergogenic aids Arginine a nonessential amino acid Boron a nonessential mineral Brewers yeast is falsely promoted as an energy booster. Cell salts are sold as health promoting. Coenzyme Q10 is not effective in improving athlete performance. DNA (deoxyribonucleic acid) is falsely promoted as an energy booster. Epoetin is illegally used to increase oxygen capacity.

ERGOGENIC AIDS

Substances promoted as ergogenic aids

Gelatin is not a strength enhancer. Ginseng has many side effects. Glycine a nonessential amino acid Growth hormone releasers do not enhance performance. High doses of guarana can stress the heart and cause panic attacks. Herbal steroids or plant sterols do not enhance hormone activity. HMB (beta-hydroxy-beta methylbutyrate) claims to increase muscle mass and strength. Inosine has been shown to reduce endurance of

ERGOGENIC AIDS

Ma huang has many dangerous side effects. Niacin does not enhance performance and has side effects. Octacosanol has false promotions. Ornithine a nonessential amino acid Pangamic acid does not speed oxygen delivery. Phosphate pills do not extend endurance or increase efficiency of aerobic metabolism. Pyruvate has common side effects of gas and diarrhea.

ERGOGENIC AIDS

Ribose has some false claims. RNA (ribonucleic acid) does not enhance performance. Royal jelly is falsely promoted. Sodium bicarbonate may cause intestinal bloating and diarrhea. Spirulina is potentially toxic. Succinate is not a metabolic enhancer. Superoxide dismutase (SOD) is useless; it is digested. Wheat germ oil is not an energy aid.

DIETARY SUPPLEMENTS

Carnitine

Non-essential nutrient Facilitates transfer of fatty acids across mitochondria membranes Supplementation does not increase muscle carnitine or enhance exercise performance.
Essential mineral in carbohydrate and lipid metabolism Supplementation has no effect on strength, lean body mass, or body fat.

Chromium Picolinate

DIETARY SUPPLEMENTS

Complete Nutrition Supplements

Taste good and provide food energy, but do not provide complete nutrition Should not replace regular meals

Creatine

Some studies suggest improvement in muscle strength and size, cell hydration and glycogen loading capacity Safety issues and side effects

DIETARY SUPPLEMENTS

Conjugated Linoleic Acid (CLA)

Derived from linoleic acid, an essential fatty acid Increases lean body mass in animals Few human studies have been performed.

Caffeine

Caffeine can enhance performance by stimulating fatty acid release. Adverse effects include stomach upset, nervousness, irritability, headaches, and diarrhea. Use in moderation. Use as an addition to other fluids, not as replacement.

Oxygenated Water

Oxygen cannot enter the bloodstream by way of the GI tract. The body gets oxygen from the lungs.

HORMONAL SUPPLEMENTS

Anabolic Steroids
Illegal
Authorities

ban use Plant sterols from herbs are poorly absorbed. Dangerous side effects on the body and the mind

HORMONAL SUPPLEMENTS

DHEA (dehydroepiandrosterone) and Androstenedione

Hormones that are precursors to testosterone No evidence to support claims Short-term effects are identified Used to build lean tissue and increase height if still growing Extremely high cost Many adverse side effects

Human Growth Hormone (hGH)