Chapter 10 Power Point
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This document summarizes key points from a chapter on nutrition and physical activity for health. It discusses the concepts of physical activity, exercise, and fitness. It outlines the four components of physical fitness and lists several health benefits of regular physical activity. It also describes how to identify personal fitness goals and the FITT principle for exercise programming. Additionally, it discusses fuel sources for physical activity like ATP, carbohydrates, and fats. Finally, it covers nutrition needs for active individuals and issues with ergogenic aids.
Chapter 10 Power Point
- 1. Chapter 10 Lecture Chapter 10: Nutrition and Physical Activity: Keys to Good Health © 2016 Pearson Education, Inc.
- 2. Learning Outcomes 1. Compare and contrast the concepts of physical activity, leisure-time physical activity, exercise, and physical fitness. 2. Identify the four components of physical fitness. 3. List at least four health benefits of being physically active on a regular basis. 4. Explain how to identify and achieve your personal fitness goals. © 2016 Pearson Education, Inc.
- 3. Learning Outcomes 5. Describe the FITT principle and calculate your maximal and training heart rate range. 6. List and describe at least three processes by which the body breaks down fuels to support physical activity. 7. Discuss at least three changes in nutrient needs that can occur in response to an increase in physical activity or vigorous exercise training. © 2016 Pearson Education, Inc.
- 4. Learning Outcomes 8. Describe the concept of carbohydrate loading, and discuss situations in which this practice may be beneficial to athletic performance. 9. Discuss several deceptive tactics companies use to market ergogenic aids. 10.Identify the claims for, research evidence on, and potential heath risks of at least three ergogenic aids. © 2016 Pearson Education, Inc.
- 5. Why Engage in Physical Activity? • Physical activity: any muscle movement that increases energy expenditure • Leisure-time physical activity: activity not related to a person's occupation • Exercise: • Purposeful, planned physical activity • A type of leisure-time physical activity © 2016 Pearson Education, Inc.
- 6. Why Engage in Physical Activity? • Physical activity: • promotes physical fitness • reduces the risk of chronic disease © 2016 Pearson Education, Inc.
- 7. Why Engage in Physical Activity? • Physical fitness: the ability to carry out daily tasks with vigor and alertness, with energy left over to enjoy leisure-time pursuits • Physical fitness is composed of: • aerobic exercise • resistance training • stretching © 2016 Pearson Education, Inc.
- 8. Components of Physical Fitness © 2016 Pearson Education, Inc.
- 9. Why Engage in Physical Activity? • Regular physical activity: • reduces the risk of heart disease, stroke, high blood pressure • reduces the risk for obesity • reduces the risk for type 2 diabetes • may reduce the risk for colon cancer • reduces the risk for osteoporosis © 2016 Pearson Education, Inc.
- 10. Why Engage in Physical Activity? • Despite the clear benefits of regular physical activity: • Almost 50% all U.S. adults do not do sufficient physical activity. • 23% of U.S. adults admit to doing no leisure- time physical activity at all. • 31.5% of high school students participate in daily physical education. © 2016 Pearson Education, Inc.
- 11. Rates of Physical Inactivity © 2016 Pearson Education, Inc.
- 12. Sound Fitness Program • A sound physical fitness program: • assesses your current level of fitness • identifies your personal goals • is consistent, varied and fun • appropriately overloads the body • includes a warm-up and cool-down period © 2016 Pearson Education, Inc.
- 13. Sound Fitness Program • A sound physical fitness program meets your personal goals. • An individual's fitness program will be different if he or she is: • training for athletic competition • working toward cardiorespiratory fitness • trying to maintain overall health © 2016 Pearson Education, Inc.
- 14. Sound Fitness Program • A sound physical fitness program is fun. • An individual's fitness program should focus on what he or she enjoys • outdoor activities • social recreation © 2016 Pearson Education, Inc.
- 15. Sound Fitness Program • A sound physical fitness program includes variety and consistency. • A variety of activities prevents boredom. • Fun is an important motivator in maintaining regular physical activity. © 2016 Pearson Education, Inc.
- 16. Sound Fitness Program • A sound physical fitness program appropriately overloads the body. • Overload principle: additional physical demands on the body to improve fitness • Too much physical exertion is NOT recommended. • The FITT principle can be used to determine appropriate overload. © 2016 Pearson Education, Inc.
- 17. Sound Fitness Program • The FITT principle • Frequency: the frequency of physical activity varies with fitness goals • Intensity: proper intensity may be based on maximal heart rate • Time of activity: whether the total activity time is an accumulation of activities or completed all at once • Type of activity © 2016 Pearson Education, Inc.
- 18. Sound Fitness Program © 2016 Pearson Education, Inc.
- 19. Sound Fitness Program © 2016 Pearson Education, Inc.
- 20. Sound Fitness Program • A sound physical fitness program includes a warm-up and a cool-down period. • Includes stretching and calisthenics • Helps prevent injuries • May reduce muscle soreness © 2016 Pearson Education, Inc.
- 21. Fuel for Physical Activity • Adenosine triphosphate (ATP): the energy- carrying molecule in the body • Energy is released from ATP as phosphates are broken off the molecule. © 2016 Pearson Education, Inc.
- 22. Fuel for Physical Activity © 2016 Pearson Education, Inc.
- 23. Fuel for Physical Activity • ATP must be generated continuously since muscles store only enough ATP for 1–3 seconds of activity. • After depleting ATP stores, muscles turn to other sources. • Creatine phosphate (CP) stores some energy that can be used to make ATP. © 2016 Pearson Education, Inc.
- 24. Fuel for Physical Activity • After creatine phosphate, carbohydrates are the next source of energy for the production of ATP. • Glucose is the primary carbohydrate used to generate ATP. • Glycolysis: first step in the metabolism of glucose © 2016 Pearson Education, Inc.
- 25. Fuel for Physical Activity • Aerobic breakdown of glucose: • occurs in the presence of oxygen • yields 36–38 molecules of ATP per glucose • Anaerobic breakdown of glucose: • occurs in the absence of oxygen • yields 2 ATP molecules per glucose molecule © 2016 Pearson Education, Inc.
- 26. Fuel for Physical Activity © 2016 Pearson Education, Inc.
- 27. Fuel for Physical Activity © 2016 Pearson Education, Inc.
- 28. Fuel for Physical Activity © 2016 Pearson Education, Inc.
- 29. Fuel for Physical Activity © 2016 Pearson Education, Inc.
- 30. Nutrition for Physical Activity • Energy needs: • may be higher for athletes • are different for males and females • depend on body size • depend on the type of physical activity © 2016 Pearson Education, Inc.
- 31. Fuel for Physical Activity • Carbohydrates • Primary energy source for endurance and strength athletes • Recommended 45%–65% • 6–10 grams of carbohydrates per kg of body weight within the first 24 hours • Carbohydrate loading • May benefit marathon, long-distance swimming, and cross-country skiing © 2016 Pearson Education, Inc.
- 32. Fuel for Physical Activity • Fats • A very abundant energy source, even in lean people • Provide more than twice as much energy per gram as carbohydrate • Spare carbohydrates for fuel • Moderate fat intake is recommended. • 20%–35% © 2016 Pearson Education, Inc.
- 33. Fuel for Physical Activity • Proteins (amino acids) are not used as a fuel source for exercise. • Increased protein needs for athletes • 1–1.8 grams protein per kg body weight, depending on the amount of physical exercise © 2016 Pearson Education, Inc.
- 34. Nutrition for Physical Activity • Maintaining water balance is critical for physically active people. • The body depends on water for evaporative cooling. • Inadequate fluid intake during exercise can lead to dehydration and heat illnesses. • Drink fluids before, during, and after exercise. • Consume enough water to maintain body weight. • Training in hot environments requires careful attention to water intake. © 2016 Pearson Education, Inc.
- 35. Symptoms of Exercise Dehydration © 2016 Pearson Education, Inc.
- 36. Nutrition for Physical Activity • The requirements for some vitamins and minerals may be altered in athletes. • B-vitamins • Calcium • Iron • Adequate intake of these nutrients can be met with a healthy diet and should not require supplementation. © 2016 Pearson Education, Inc.
- 37. Ergogenic Aids • Ergogenic aids: substances used to improve exercise and athletic performance • Many of these products are not effective. • Some of these products are dangerous. • Reliable research and accurate information on these products are hard to find. © 2016 Pearson Education, Inc.
- 38. Ergogenic Aids • Ergogenic aids that claim to increase muscle and strength include: • anabolic steroids • precursors of testosterone • androstenedione ("andro") • dehydroepiandrosterone (DHEA) • GHB (gamma-hydroxybutyric acid) • creatine • protein and amino acid supplements • beta-hydroxy-beta-methylbutyrate (HMB) © 2016 Pearson Education, Inc.
- 39. Ergogenic Aids • Ergogenic aids that claim to increase energy levels and optimize fuel use include: • caffeine • ephedrine (ephedra) • carnitine • chromium • ribose • beta-alanine • nitrate © 2016 Pearson Education, Inc.