Download Kristen Kodeski, MS, RD Fitness

Fitness
Physical Activity,
Nutrients,
And
Body Adaptations
Kristen Kodeski, MS, RD
Fitness
• Fitness
• Sedentary
• Physical activity
–Exercise
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Benefits Of Fitness
•Restful sleep
•Nutritional health
•Optimal body composition
•Optimal bone density
•Resistance to colds and other
infectious diseases
•Low risks of some types of
cancers
•Strong circulation and lung
function
•Low risk of cardiovascular
disease
•Low risk of type 2 diabetes
•Reduced risk of gallbladder
disease in women
•Low incidence and severity of
anxiety and depression
•Long life and high quality of life
in the later years
•Strong self-image
Energy Balance
Energy In = Energy Out weight maintenance
Energy In > Energy Out Weight Gain
Energy In < Energy Out Weight Loss
A one-pound weight loss is equivalent to a calorie deficit
of 3500 calories.
Physical Activity Pyramid
Developing Fitness
Developing Fitness
Flexibility
Muscle strength and endurance
Cardiorespiratory endurance
Conditioning
Training
Overload principle
Cardiorespiratory
Endurance
•Aerobic activity
–VO2 max
•Cardiorespiratory
conditioning
–Cardiac output
•Muscle conditioning
The Energy Systems
Glucose Use
•Diet affects glycogen storage and use
• Exercise is the only way to deplete muscle
glycogen
• Carbohydrate is the main source of energy for
high-intensity, short or intermittent duration
activities
– Competitive races, basketball, football, soccer, &
swimming
• Contributes to energy used in moderate intensity
activites
– Jogging, hiking, aerobic dancing, & gymnastics
Glucose Use
Intensity of activity affects
glycogen use
Lactic acid
Duration of activity affects
glycogen use
Glucose Use
•Glucose depletion
–Carbohydrate loading
•Glucose during activity
•Glucose after activity
•Training affects glycogen use
Fat Use
•Recommendations
for endurance
athletes
–20% - 30% of
energy intake from
fat
•Dietary fat vs. body
fat stores
Fat Use
•Duration of activity
affects fat use
•Intensity of activity
affects fat use
•Training affects fat
use
Protein Use
•Protein used in muscle
building
•Protein used as fuel
•Diet affects protein use
during activity
Protein Use
•Intensity and duration of
activity affect protein use
during activity
•Training affects protein use
Protein Use
Vitamins And Minerals
•Supplements
•Vitamin E
Vitamins And Minerals
•Iron
–Iron deficiency
•Iron-deficiency anemia
–Sports anemia
–Iron recommendations for
athletes
Fluids And Electrolytes
•Fluid losses via
sweat
•Hyperthermia
–Heat stroke
•Hypothermia
Fluids And Electrolytes
Fluids And Electrolytes
•Electrolyte losses and
replacement
•Hyponatremia
•Poor beverage choices
–Caffeine
–Alcohol
Choosing A Diet
•Water
•Nutrient density
•Carbohydrate
•Protein
Choosing A Diet
Pregame meals
Postgame meals
Supplements
•Ergogenic aids
•Protein powders
•Amino acid
supplements
Supplements
•Carnitine
•Chromium picolinate
•Complete nutrition
supplements
Supplements
•Creatine
•Caffeine
•Oxygenated water
Supplements
•DHEA and androstenedione
•Human growth hormone =
hGH
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