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Nutrition and Physical Activity Chapter 11 What Are the Health Benefits of Physical Activity? • Nearly half of Americans lead a sedentary life • Physical activity is essential for long, healthy life • Physical activity • Day-to-day activities • Exercise What Are the Health Benefits of Physical Activity? • Improves health and fitness • Overall benefits •Weight management •Reduced risk of cardiovascular disease, • • cancer, and type 2 diabetes Decreased back pain & better bone health Enhanced self-esteem, better sleep, and stress management What Are the Health Benefits of Physical Activity? • Recommendations • Physical Activity Guidelines for Americans • 150 minutes a week of moderate-intensity aerobic activity • Two session of muscle strengthening a week What Are the Health Benefits of Physical Activity? • Components of physical fitness • Health-related and skill-related components • Cardiovascular fitness • Muscle strength • Endurance • Flexibility • Body composition What Are the Health Benefits of Physical Activity? • FITT principle • Frequency • Intensity •Perceived exertion •“Talk test” •Monitoring heart rate • Target heart rate • Indirect calorimetry Signs and Symptoms of Perceived Exertion Maximum and Target Heart Rates What Are the Health Benefits of Physical Activity? • FITT principle • Type of activity •Several types of exercise • Time of activity •Cardiovascular fitness •Lose weight or prevent weight regain • Injuries Guidelines & Goal Setting Activities for Achieving FITT Principle How Does Energy Metabolism Change during Physical Activity? • Energy expenditure at rest • 1.0 to 1.5 kcal/minute • Energy expenditure during activity • Can increase to 36 kcal/minute Effects of PA Level on Total Energy Requirements How Does Energy Metabolism Change during Physical Activity? • ATP generation • Exercise •Glucose, fatty acids, amino acids • Multiple pathways •Aerobic conditions •Anaerobic conditions • Muscle fibers convert chemical energy in ATP into mechanical energy How Does Energy Metabolism Change during Physical Activity? • ATP generation • Creatine phosphate system •Simplest and most rapid means •Anaerobic conditions • Glycolytic system •Anaerobic •Yields two pyruvate molecules • Oxidative system • Lactate The Creatine Phosphate System How Does Energy Metabolism Change during Physical Activity? • ATP generation • Oxidative system •Aerobic conditions •ATP generation is slow •Generates many ATP • Delayed onset muscle soreness Contribution of Energy Systems to Energy Expenditure during Exercise What Physiologic Adaptations Occur in Response to Athletic Training? • Adaptation responses • Hypertropy of muscles •Atrophy • Expansion of blood vessels • Higher tolerance for lactate • Training beyond body’s ability to recover •Muscle soreness •Joint pain •Serious injury What Physiologic Adaptations Occur in Response to Athletic Training? • Strength training • Movements are difficult but brief • Promotes muscular growth • Endurance training • Low- to moderate-intensity exercise • Longer duration • Improves aerobic capacity What Physiologic Adaptations Occur in Response to Athletic Training? • Cardiovascular adaptations • Heart rate • Ventilation rate • Stroke volume • Maximal oxygen consumption • Endurance training • Increased use of fatty acids for ATP • Interval training • Improves endurance & anaerobic capacity What Physiologic Adaptations Occur in Response to Athletic Training? • Ergogenic aids • Enhance physical performance beyond • natural gains Wide range of products •FDA does not approve products prior to being placed in the marketplace How Does Physical Activity Influence Dietary Requirements? • Nutritional recommendations are similar for all people • Athletic people should… • Consume enough water • Take in enough energy to meet demands • Energy requirements • Mathematical formulas Average Energy Expenditure for Selected PA How Does Physical Activity Influence Dietary Requirements? • Macronutrient intake • Carbohydrates •Glycogen •Carbohydrate loading • Protein •Amount •Timing of consumption • Lipids •Omega-3 fatty acids How Does Physical Activity Influence Dietary Requirements? • Micronutrient intake • Iron •Role •Endurance athletes •Sports anemia • Hemodilution • Calcium • Zinc • Supplementation How Does Physical Activity Influence Dietary Requirements? • Fluids and electrolytes • Water • Dehydration •Heat exhaustion • Characteristics •Heat stroke • Characteristics •Hyponatremia •Prevention Signs & Symptoms of Mild to Severe Dehydration How Does Physical Activity Influence Dietary Requirements? • Post-exercise recovery • Carbohydrates •Glycogen stores • When and how much carbohydrate to • consume Carbohydrate-to-protein ratio • Proteins •Muscle recovery • Types of protein How Does Physical Activity Influence Dietary Requirements? • Post-exercise recovery • Water •Based on weight lost during work out •Hydration status • Urine color
