Chapter 11 - Nutrition and Physical Fitness & In Depth 11.5: Disorders Related to Body Image, Eating, and Exercise

Physical activity vs. Exercise

Physical activity is any muscle movement increasing energy expenditure; exercise is purposeful, planned, and structured physical activity. Exercise is a subset of physical activity.

Leisure-time physical activity definition

Any activity unrelated to a person's occupation (e.g., hiking, walking, biking).,Recreational physical exertion.

Physical fitness definition

The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure pursuits and meet emergencies.,Maintains weight loss, improves mood, sleep, and reduces disease risk.

Four components of physical fitness

1. Cardiorespiratory fitness

2. Musculoskeletal fitness

3. Flexibility

4. Body composition.

Achieved through aerobic exercise, resistance training, and stretching.

Three types of exercise

1. Aerobic exercise (repetitive large muscle movement increasing oxygen use)

2. Resistance training (muscles working against resistance)

3. Stretching (lengthening muscles).,Foundations of fitness program design.

Cardiovascular benefits of regular physical activity

Increases HDL cholesterol, lowers triglycerides, improves heart strength, and reduces risk of obesity/Type 2 diabetes/osteoporosis/colon cancer. Systemic health protections.

U.S. physical activity statistics

79.9 percent of the U.S. population does not meet national physical activity recommendations, and 23.7 percent report doing no leisure-time physical activity. Widespread inactivity challenge.

Steps to design a sound fitness program

Assess current fitness, identify personal goals, make it varied/consistent/fun, appropriately overload the body, include warm-up/cool-down, and start slowly (building to 30 minutes/day). Individualized program creation.

Specificity principle

The training principle stating that specific physical actions yield specific results. Tailoring training to target goals.

Overload principle & Hypertrophy

Putting additional physical demands on the body to improve fitness; repeated overload leads to muscle hypertrophy (increased size and strength). Foundation for strength and endurance building.

FITT principle parameters

Frequency (sessions/week), Intensity (effort/heart rate), Time (duration), and Type (range of activities). Used to design a sound fitness program.

Warm-up period details

Brief (5-10 minutes), gradual, increases muscle/body temperature using aerobics, calisthenics, and stretching; enhances flexibility and psychological readiness.,Prepares body for exertion.

Cool-down period details

Gradual transition using exercise movements and stretching assists in preventing injury and reduces muscle soreness. Allows the heart rate and body to normalize.

Adenosine Triphosphate (ATP) function & limits

The body's immediate energy currency is composed of adenosine and three phosphate groups. Stored muscle ATP only sustains activity for 1-3 seconds. Requires constant regeneration.

Creatine phosphate (CP) function

Breaks down anaerobically to support ATP regeneration for 3-15 seconds of maximal effort. Muscles hold 4-6 times more CP than ATP. Immediate backup energy system.

Anaerobic vs. Aerobic glucose breakdown ATP yield

Anaerobic glycolysis yields 2 ATP and lactic acid (30 sec to 3 min activity); aerobic breakdown yields 36-38 ATP, Anaerobic glycolysis yields 2 ATP and lactic acid (30 sec to 3 min activity); aerobic breakdown yields 36-38 ATP, carbon dioxide, and water. Oxygen presence dictates the pathway.

Triglycerides (fats) as an exercise fuel source

Primary fuel source under aerobic conditions for low-intensity, long-duration exercise. Provides more than double the energy per gram compared to carbohydrates. Abundant energy reserve.

Primary fuel source for high-intensity vs. low-intensity exercise

Carbohydrates are used primarily for high-intensity activity; fats are used primarily for low-intensity exercise. Proteins provide only 1-6 percent of energy needs. Substrate utilization shifts with exertion level.

Carbohydrate intake recommendations for athletes

Consume 45-65 percent of total energy (AMDR), or 6-10 grams per kg of body weight daily to optimize glycogen stores.,Maximizes endurance capacity.

Carbohydrate loading (glycogen loading)

Altering training and intake to maximize muscle glycogen storage before endurance events (marathons, triathlons). May have side effects and doesn't always improve performance.,Endurance preparation strategy.

Fat intake recommendations for athletes

20-35 percent of total energy intake, with less than 10 percent as saturated fat. Provides energy, fat-soluble vitamins, and essential fatty acids.,Supports overall training needs.

Protein intake recommendations for active individuals

1.2-2.0 grams per kg of body weightg, sourced from lean meats, poultry, fish, eggs, low-fat dairy, legumes, and soy.,Supports muscle repair and synthesis.

Evaporative cooling and heat illness risks

Sweating is the primary cooling mechanism (heat production can rise 15-20 times). Dehydration can cause heat syncope, heat cramps, and heat exhaustion.,Fluid replacement is critical.

Key micronutrients for athletes

B-vitamins (energy metabolism), Calcium (muscle contraction/bone health), and Iron (oxygen and energy production). Met via a balanced diet. Micronutrient demands in active bodies.

Ergogenic aids definition

Substances used to improve exercise and athletic performance; many are ineffective or dangerous. Performance-enhancing products.

Anabolic steroids

Effective for muscle building and strength but illegal with numerous severe side effects.

Creatine supplement effects

May improve performance in sprint activities and increase strength gains during resistance exercise; causes acute weight gain and GI discomfort (long-term effects unknown). Popular strength supplement.

Caffeine and ephedrine ergogenic effects

Caffeine increases fat use in endurance exercise (risks in youth energy drinks); ephedrine is a banned stimulant with severe side effects and reported deaths. Stimulant-based aids.

Ineffective ergogenic aids

Carnitine (fat transport claim), Chromium (insulin action claim), and Ribose (work output/recovery claim). Claimed benefits lack backing.

Beta-alanine ergogenic aid function

Increases carnosine production, enhancing short-term high-intensity performance and delaying muscle fatigue over several weeks of supplementation.,Buffers muscle acid buildup.

Disordered eating definition

A variety of atypical eating behaviors that people use to achieve a lower body weight (e.g., severe dieting, skipping meals). Atypical eating patterns.

Eating disorder definition

A psychiatric condition involving extreme body dissatisfaction and long-term eating patterns negatively affecting body functioning (e.g., anorexia, bulimia, binge eating). Diagnosed clinical conditions.

Body image definition

A person's perception, feelings about, and critique of his or her body's appearance and functioning. Affects eating and exercise behaviors.

Exercise dependence

An addiction to exercise characterized by working out despite injury, illness, or personal inconvenience, with withdrawal symptoms similar to drugs. Compulsive workout pattern.

Body Dysmorphic Disorder (BDD) & Muscle Dysmorphia

BDD is a clinically diagnosed psychiatric disorder with a disabling preoccupation with perceived physical defects; muscle dysmorphia is a pathological pursuit of muscularity. Extreme body image distortions.

Anorexia nervosa core features

Self-starvation, intense fear of weight gain, restrictive eating patterns, distorted body image, and amenorrhea (>= 3 months absence of menstruation).,Highest mortality rate of any female psychiatric disorder (20 percent premature death rate).

Bulimia nervosa core features

Repeated episodes of binge eating followed by inappropriate compensatory purging (vomiting, laxative abuse, fasting, excessive exercise). Signs include sore throat, swollen jaw glands, and worn tooth enamel.

Binge Eating Disorder definition

Binge eating an average of twice a week or more typically without compensatory purging; increases risks of obesity, dyslipidemia, depression, and low self-esteem. Characterized by lack of control during binges.

Night-eating syndrome

Consuming the majority of daily energy intake between 8 PM and 6 AM, accompanied by mood and sleep disorders. Disrupted circadian eating pattern.

Female Athlete Triad components

1. Low energy availability

2. Amenorrhea (low estrogen/progesterone)

3. Low bone density.

Frequently seen in female athletes participating in sports emphasizing leanness.

Ex. ballet and gymnastics