Download Fitness and Nutrition Nutrients - Breakdown starch into sugar before

Fitness and Nutrition
Nutrition: Process in which the body takes in and used food.
- Enhances quality of life and prevents diseases
Calories: unit of heat or energy that supplies from food = fuel
2500 calories per day for adults
Teenage girls= 2200 cal/day
3500 calories = 1 lb. of fat
Teenage boys = 2800 cal/day
Calories: Unit of heat or energy that comes from the food you eat
- 3500 calories = 1 lb. of fat (To lose 1 Lb a week take in 500 cal. per day)
Take in more calories than you burn = weight gain
Burn more calories that you take in = weight lose
Metabolism: Process in which body breaks down substances and gets energy
from food
Sedentary Lifestyle: A way of life with little physical activity
Nutrients
Classified into 6 Groups
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water
Carbohydrates: Starches and sugar in food, made up of carbon, hydrogen, and
oxygen
- Bodies preferred source of energy
- Classified as either simple (i.e. sugars, fructose, sucrose, lactose) or complex (i.e.
starches,
found in whole grains.)
- Breakdown starch into sugar before it can be used as energy.
- Body will convert all carbs to glucose - excess is stored in liver and
muscles as glycogen
-When more energy is needed the body will convert glycogen back into
glucose. (Glycolysis)
- When this happens excess carbs are stored as fat
Fiber: Indigestible complex carbohydrate found in tough stringy parts
of vegetables or fruits
-Can't be digested, helps move waste through digestive system,
prevents intestinal problems, such as constipation.
- Reduce heart disease, control diabetes
- also in bran cereals, oatmeal and brown rice
Proteins: Called amino acids = they are nutrients that help build and
maintain body cells and tissues
- There are 20 Amino Acids in all
- Your body produces 11 of them, the other 9 are called essential amino
acids
2 types of protein:
1. Complete - contains all 9 essential amino acids(i.e. fish, meat,
poultry, eggs)
2. Incomplete - Lacks one or more essential amino acids(i.e. beans,
peas, nuts)
-Proteins supply body with energy but isn't the main fuel source and the
excess is converted into fat
Minerals: Substances body needs but can not manufacture (Calcium,
phosphorus, iron)
Fats/Lipids: Does not dissolve in water and produces two time the
energy of carbs or protein.
- Fatty acid the body needs but cannot produce are essential fatty acids
classified as saturated or unsaturated
- 9 cal = 1 gram of fat
- 453.59237 grams = 1 lb
Saturated- holds all hydrogen atoms it can - solid at room temp.
animal fats/tropical oils(i.e. beef, pork, egg yolks, dairy foods)
INCREASES RISK OF HEART DISEASE
Unsaturated- liquids at room temp
REDUCES RISK OF HEART DISEASE
Cholesterol - waxy lipid like substance, circulates in the blood(high
cholesterol can be hereditary
-excess is stored in arterial walls of heart
Two types
HDL - High density lipidprotein = good cholesterol
LDL - Low density lipidprotein = bad cholesterol
HDL helps move LDL away from the walls of the arteries
Vitamins - Regulate vital body processes, including digestion,
absorption, metabolism nutrients
-water soluble - dissolves in water(vitamins C, B1, B2, Niacin)
- fat soluble - absorbed, stored and transported as fat(vitamins A, D, E,
K)
Physical Fitness: The ability of one's heart, blood vessels, lungs and
muscles to function at their best.
Physical Fitness Plan: A written plan of physical activities to develop
each of the components of
fitness and a schedule for doing them.
Target Heart Rate (THR) Formula
220 - age = X
X(60% to 80%)= THR
The higher the percentage you multiply by the higher level of
aerobic activity you will be performing.
-Your body has approx. 600 muscles making up about 50% of your
total weight. Skeletal muscles account for 40% of your total body
weight and the other 10% is primarily involuntary muscle.
-All human movement is the result of muscle contraction.
- All muscle contractions are either voluntary or involuntary.
-Voluntary movements are movements you can control
-Involuntary movements are movements you cannot control
Muscular System
Muscular Characteristics
Extensibility - Extensibility refers to the ability of muscle tissue to be stretched.
Elasticity - Elasticity is the ability of muscle tissue to return to its normal resting length
and shape after being stretched.
Excitability - Excitability refers to the ability of muscle tissue to receive a stimulus from
the nervous system.
Contractility - Contractility is the quality that really sets muscle tissue apart. This is the
muscles ability to contract or shorten when it receives a stimulus.
Types of Muscle Tissue
Cardiac - Cardiac muscle is found only in the heart and is considered involuntary
because you cannot consciously contract this muscle.
Smooth- Smooth muscle primarily lines hollow internal structures such as blood vessels
and the digestive tract.
Smooth muscle is involuntary.
Skeletal - Skeletal muscle is attached to bones and move the skeletal system and is
voluntary.
Structure of Skeletal Muscle
Tendons - Tendons attach the muscle to the bone and is a connective tissue.
3 cat. of connective tissue
1) Epimysium: connective tissue that surrounds the entire muscle
2) Perimysium: surrounds the muscle bundle of fibers
3) Endomysium: surrounds the muscle fiber
-Within each muscle fiber there are long thread like structures called myofybrils.
-Each myofybril consists of many sarcomeres attached end to end.
- Muscles only contract and relax.
- Muscle tissue cannot push it only pulls or contracts.
- All exercises involve muscles pulling on bones across joints.
Isometric Contraction (picking up a truck)
- Iso means equal and metric is talking about distance, therefore isometric contractions
are ones where the muscle maintains an equal length.
Isotonic Contraction (full bicep curl)
- Tonic means to tone or tension, therefore isotonic contractions are ones where muscle
tension remains the same.
Concentric Contraction (positive motion)
- The shortening of the muscle/contracting
Eccentric Contraction (Negative motion)
- The lengthen of the muscle.
Isokinetic Contraction (speed lift)
- Kinetic means motion, so isokinetic contraction is a constant speed contraction.
Motor Unit
- A motor unit consists of a single motor nerve and all the muscle fibers it sends impulses
to.
- Motor units can be in great number or in few but never work alone.
- The movements that only require a few motor units are called fine motor movements.
- The movements that require a great number of motor units are called gross motor
movements.
- This principle of no motor units working alone is call the All or None Principle.
Basically means either all of the units fire or none of them do. A single motor unit firing
is a muscle twitch.
Motor unit recruitment
- The force a muscle exerts is determined primarily by the size and number of motor units
recruited for a task.
Hypertrophy- means large muscle growth or large size
Atrophy - means small muscle or shrinking.
Hyperplasia - means growth in cell number. Doesn't happen after birth.