Download Physical fitness

Judith E. Brown
www.cengage.com/nutrition/brown
Nutrition and Physical
Fitness for Everyone
Unit 27
Prof. Albia Dugger • Miami-Dade College
Benefits of Physical Activity
• Regular physical activity benefits both
physical and psychological health in people of
all ages
Benefits of Physical Activity
Exercise Plus Diet
• Exercise benefits health most when combined
with a good diet
• Some benefits of exercise may be related to
lowering body fat content
• Exercise and increased muscle mass
increase calorie requirements
Physical Activity and Fitness
• Physical activity increases physical fitness
• Physical fitness
• The health of the body as measured by muscular
strength, endurance, and flexibility in the conduct
of physical activity
Muscle Strength
• Muscle cell size and strength increases with
weight-bearing (resistance) exercise
• Muscle endurance increases with lighter
weight and more repetitions
Aerobic Fitness
• Endurance is a measure of aerobic fitness
• Aerobic fitness
• State of respiratory and circulatory health as
measured by the ability to deliver oxygen to
muscles and the capacity of muscles to use the
oxygen for physical activity
How Is Aerobic Fitness Determined?
• Maximal oxygen consumption (VO2 max)
• Highest amount of oxygen that can be delivered
to, and used by, muscles for physical activity
• Measured in an exercise laboratory
• Aerobically fit people may train at 70-85% of VO2
max
Measuring VO2 max
Estimating VO2 max
• The heart rate at which the highest level of O2
consumption occurs (“maximal heart rate”)
roughly corresponds to VO2 max
• Target heart rate = (220 – age) x %MHR
Estimating VO2 max
Target Heart Rates
Measure Your Heart Rate
• Determine if you are
exercising at the right
level by taking your
pulse as soon as you
finish exercising
Nutrition and Fitness
• Foods are the source of energy for physical
activity
• For some activities, glucose is the primary
energy source – for others it is fat
Muscle Fuel
• Muscles use fat, glucose, and amino acids for
energy
• Fat is the primary energy source during inactivity
and low-to-moderate activity (aerobic)
• Glucose is the primary source during high
intensity, short duration activities (anaerobic)
Energy Sources
Diet and Aerobic Fitness
• Healthy diets promote physical fitness by
facilitating normal weight maintenance,
reducing plaque buildup in arteries, and
supplying essential nutrients
A Reminder About Water
• Physical activity, and climates that are either
hot and humid or cold and dry, increase the
body’s need for water
• For exercise that lasts over an hour, sports
drinks improve hydration
Personal Fitness Program
• Benefits of training diminish after 2 weeks,
and disappear after 8 months of inactivity
• Choose an activity that you enjoy
Becoming Physically Fit
• Physical fitness:
• Results from resistance training and aerobic
exercise
• Leads to muscle strength, endurance, and
flexibility
Resistance Training Plan
A. Resistance training:
• Goal: To improve muscle strength, flexibility, and
endurance
• Components: Two to three resistance training
sessions per week
• Each session includes 10 exercises repeated in sets of
8 to 12.
• Exercises should involve all major muscle groups.
Aerobic Training Plan
B. Aerobic training:
• Goal: To increase the ability of the respiratory and
circulatory systems to deliver oxygen to working
muscles (to build “cardiorespiratory” fi tness)
• Components: Three exercise sessions per week
(lasting 20 to 30 minutes each) at 60 to 75% of
maximal heart rate
• Aerobic exercise should be a continuous activity (not
stop-and-go) and involve all or most major muscle
groups.
Flexibility Training Plan
C. Flexibility:
• Goal: Increase range of motion of muscles and
joints.
• Components:
•
•
•
•
Strength training
Regular exercise
Gentle warm-up exercise
Gentle cool down exercise
Major Muscle Groups
Some Is Better than None
• Physical activity levels that are lower than
recommended levels still benefit health
• Additional benefits occur as exercise
increases in intensity, duration, or frequency
Caloric Value of Exercise
Population-Based Recommendations
• Physical Activity Guidelines for Americans
• 150 minutes of moderate aerobic activity/week
• 2 sessions of strengthening activities/week
• Caution:
• People with chronic disease, or who are out of
shape and over 40, should consult a physician
Do Things You Enjoy
Death During Exercise
• Death during exercise is rare – usually due to
underlying heart disease
• Regular exercise reduces risk
America Needs to Shape Up
• 47% of adults do not get enough exercise
• 40% are inactive
• Only 20% do strength training twice weekly
• Increased activity would lower risks of obesity,
type 2 diabetes, and other disorders
Activity of US Adults (2006)
Fitness in Children
• Fewer than 1 in 10 public schools require
daily physical activity – average 25 min/week
• Recommendations:
• 1 hour moderate/vigorous activity/day
• Physical fitness tests should be performed
periodically
Physical Fitness Assessment
Play Is Good Exercise