NUTRITION,PHYSICAL FITNESS and WEIGHT MANAGEMENT

PHYSICAL FITNESS

Health of the body as measured by muscular strength, endurance and flexibility in the conduct of physical activity

Strength

relates to the level of maximum force that muscles can produce

Endurance

refers to the length of time muscles can perform physical activities

fLEXIBILITY

refers to a person’s range of motion

1. Resistance Training

2. Aerobic Training

3. Flexibility

PHYSICAL FITNESS TRAINING

Resistance Training

Goal: To improve muscle strength, flexibility and endurance

Aerobic Training

Goal: To increase the ability of the respiratory and circulatory systems to deliver oxygen to working muscles (“cardiorespiratory” fitness

Flexibility

Goal: Increase range of motion of muscles and joints

Muscles use fat, glucose and amino acids for energy

MUSCLE FUEL

Fat = supplies 85-90% of energy

When muscles are inactive/at rest:

FAT

is also the primary source of energy for low to moderate intensity activities such as running, walking or swimming

Oxygen

is required to convert fat into energy

Glucose

supplies 10% of energy

Protein (Amino Acids)

supplies 5% of energy

Glucose

High intensity, short duration activities (e.g. spiking a volleyball, sprinting)are fueled primarily by??

Glycogen

is converted to glucose does not require energy “anaerobic

True

T/F; People can undertake intensive activity only as long as their stores of glucose last.

Variety of:

Fruits

Vegetables

Whole grain products

Lean meat and fish

Low-fat dairy products

DIET AND AEROBIC FITNESS a variety of what foods?

Water

Physical Activity increases body’s need for

60-70%

Increase in carbohydrate intake to ________ of calories for 1-4 days prior to an endurance event

Carbohydrate Loading

Benefits performance in athletes who participate in endurance events

20-40 GRAMS

Individual taking strength or endurance training may need _________grams of additional protein daily to support muscle cell growth or repair.

Young adult females = 75 grams (RDA 46 grams)

Young adult males –111 grams (RDA 56 grams

In most athletes, additional amount of protein is included in the diet e.g.:

• enhances performance

• Prevents excessive body temperatures

• Delays fatigue

• Helps prevent injuries

Benefits of adequate nutrition during training and competition

HYPONATREMIA

Hyperhydration can lead to loss of sodium from blood and body tissues

Ergogenic Aids

is anything that gives you a mental or physical edge while exercising or competing.Ergogenic Aids

Overweight

having high weight for height

Obesity

a condition characterized by excess body fat

Diet

Physical activity

Environmental exposures

Genetic background

What causes obesity

Skinfold thickness measures

Bio-electrical impedance analysis (BIA)

Underwater weighing

Magnetic Resonance Imaging (MRI)

Computerized Axial Tomography (CAT scan / CT scan)

Dual energy X-ray absorptiometry (DEXA)

Whole Body Air Displacement (BOD POD)

Common methods for determining body fat content

Focus: Early development of healthy eating and activity habits

Offer nutritious selection of food

Incorporating fun physical activities in daily schedules

Lifestyle changes for the whole family

PREVENTING OBESITY IN CHILDREN

25-34 years.

PREVENTING OBESITY IN ADULTS

Most weight gains in adults occur between ages?

Regular exercise; avoid sedentary lifestyle

Decrease food portions at home and outside

More nutrient dense foods; less energy dense items

Pay attention to “I’m hungry” and “I’m full” signals

Regular and adequate sleep (6-8 hours)

Ways to prevent obesity:

UNDERWEIGHT

Defined as having “low weight for height and May also represent a deficit of body fat.

Size Acceptance

Focuses on acceptance of people of different sizes and a more realistic view of obtainable body weights