Nutrition Module 5

physical fitness

ability to perform moderate to vigorous activity

type of fuel used by muscles changes

as physical fitness increases

increased cardiovascular function/immunity/ blood glucose control; decreased stress/ BP; weight managemant; slower aging

benefits of physical fitness

Healthy People

goverment sponsored program with specific objectives to increase physical activity

Healthy People 2020

new guidelines

find enjoyable activity, take accountability (partner), star slow, set specific goals, reward yourself (not w/ food)

steps for physical fitness

aerobic workout

20-60 minutes; 5 times/week

max HR

220- age

target zone

60-90% of HR

HR

number of beats per minute

resistance training

maintain muscle mass

stretching/ flexiblity

balance

ATP

first source of energy; anaerobic; 2-4 seconds

phosphocreatine (PCr)

creatine, phosphate (ADP —> ATP;) 10 seconds

glycogen

30+ seconds

carbohydrates

2 minutes- 3 hours; aerobic; 95% of ATP; 60% diet; 5g to 7-10g/kg; energy released slowly

lactic acid

byproduct of glucose breakdown

glycogen in muscle

< 30 minutes (type/source)

glucose from liver

1 hour +

fat

35% diet; slow/steady aerobic activities, > 20 minutes, stored in concentrated form

protein

minor fuel source; endurance type of activities; doesn’t build muscle; 0.8 g to 1-1.6g to 1.2g/kg

vitamins/ minerals

low fat/ nutrient rich dense food; > 1,400 calories

iron

RBC/ transport of oxygen

calcium

bones/muscles

ergogenic

workout products to improve performance

water

regulate body temp/ stay cool

warning sign for water loss

more than 3%

heat exhaustion

temp/humidity high, ineffective cooling through sweating; profuse sweating, dizziness, nausea/vomiting, fatigue'; move to cool place, drink water, sponge to cool body down

heat cramps

fluids are replaced but sodium levels are low

heat stroke

body temp > 104⁰F, body’s cooling capacity fails and sweating stop; hot/ dry skin, fainting confusion, poor coordination, seizures; monitor weight loss, replace lost fluids, limit outdoor training

factors that influence eating

memories/ stress/ media/ culture

disordered eating

short term change in normal eating patterns

eating disorder

long term disordered eating

qualities of eating disorders

no simple cause/treatment, not a food issue but lack of coping mechanism/dysfunctional family relationship, genetic component, comorbidities, serious health risks/death

bulimia nervosa

16-19 years; binging, compensation 2x/weeks for 3 months, overy concerned w/ body shape

risk factors for bulimia nervosa

poor body image, low self esteem, household is lax, impulsive/reckless behavior

consequences of bulimia nervosa

weight gain, tooth decay, acid reflux, abrasions on fingertips

anorexia nervosa

early adolescence; intense fear of obesity, dramatic weight loss BMI < 17, body weight < 75: (comordbidities), 85%% normal

risk factors for anorexia nervosa

body dissatisfaction, perfectionism, troubled family relationships (controlling), middle to high class

consequences of anorexia nervosa

irritable, bad memory, thinning hair, anemia, weakness, loss of menstrual period, death

binge eating disorder

binge eating w/o compensatory behavior; 2 times/week for > 6 months

night eating disorder

1/3 calories consumed at night; wake up at night to eat; antidepressants

female athletic triad

disordered eating/ lack of menstural cycle/ osteoporosis

relative energy deficiency in sports (RED-S)

male athletes experience ill effects from inadequate energy intake

intuitive eating

listening to internal cues: hunger/ satiety; eat until full

undernutrition

lack of adequate food required to meet one’s nutrient requirements over a perod of time; type of malnutrition

food insecurity

unable to get food; not enough food, lack of quality/variety

causes for food insecruity

population growth, depletion of farmlands/ water, war/political unrest, inadequate shelter/sanitation, natural diasters

hunger

painful sensation caused by lack of food

at risk for hunger/ food security

working poor/ isolated individuals/ homeless/ elderely/ children

World Food Bank goals

increase diversity/ fortification/ nutrients supplementation

9 cups of fluid alone; 11 cups of fluid

women

13 cups fluid alone/ 15 cups of fluid

men

2.5-3 cups of water

for every pound lost

1.5-2 cups of water

2-3 hours before event

carbohydrate loading

1 week before; 70%; 13g to 32g to 35-40g gloycogen/ 100 g muscle