Nutrition material 14&14.5

Chapter 14: Nutrition and Physical Activity - Keys to Good Health

Overview of Physical Activity

• 2017 National Senior Games: Julia Hawkins (101) and Paul Miller (100) both won gold medals in the 100-meter dash.

• Emphasizes the importance of regular physical activity for enhancing strength, stamina, health, and longevity.

• Definition of Physical Activity: Any muscle movement that increases energy expenditure, categorized into:

  • Occupational

  • Household

  • Leisure-time

  • Transportation

• Leisure-time Physical Activity: Activities outside of one's occupation, including sports, exercise training, and recreation (e.g., hiking, walking).

• Exercise: A planned and structured form of leisure-time physical activity.

Components of Physical Fitness

• Physical Fitness: Ability to perform daily tasks with vigor without undue fatigue.

• Four components:

  • Cardiorespiratory fitness: Heart and lung function.

  • Musculoskeletal fitness: Health of muscles and bones.

  • Flexibility: Range of motion around joints.

  • Body composition: Ratio of fat to non-fat mass in the body.

Types of Exercises to Improve Fitness

1. Aerobic Exercise: Large muscle group movements enhancing oxygen use, e.g., walking to school.

2. Resistance Training: Muscles work against a resistance, improving strength (e.g., weight lifting).

3. Stretching Exercises: Increase flexibility through controlled movements (e.g., yoga).

Health Benefits of Physical Activity

• Reduces Risk for Chronic Diseases: Notable benefits include:

  • Lowers risk for heart diseases, stroke, and high blood pressure.

  • Maintains healthy body weight and reduces obesity risk.

  • Lowers risk for type 2 diabetes through improved insulin action.

  • May reduce cancer risks, including breast and colon cancers.

  • Improves sleep quality and cognitive function.

• Regular physical activity strengthens the immune system and bones, better managing body composition and enhancing psychological health.

National Physical Activity Guidelines

• Many Americans do not meet recommended activity levels:

  • Surgeon General (1996): Suggested at least 30 minutes of activity most days.

  • Institute of Medicine (2002): Recommended 60 minutes daily for optimal health.

  • 2018 Guidelines:

    • Moderate aerobic activity: 150 minutes/week.

    • Vigorous aerobic activity: 75 minutes/week.

    • Muscle-strengthening: Target all major muscle groups on 2+ days/week.

Improving Fitness Using the FITT Principle

• FITT Principle: Framework for designing a fitness program:

  • Frequency: Activity sessions per week.

  • Intensity: Difficulty level of the activity (low, moderate, vigorous).

  • Time: Duration of each exercise session.

  • Type: Variety of activities undertaken for health benefits.

Importance of Nutrition with Physical Activity

• Nutrient Needs: Vary with activity levels; activity can increase energy and certain nutrient requirements.

• Hydration: Essential to prevent dehydration and manage heat production during exercises. Recommendations include:

  • Drink fluids before, during, and after exercise.

  • Use sports drinks for prolonged activities exceeding one hour.

Effects of Physical Activity on Energy Needs

• Energy Needs: Increased for active individuals; athletes require more energy to support training regimes, often needing 1,500 kcal to 7,500 kcal daily.

• Optimal macronutrient distribution:

  • Carbohydrates: 45% to 65% of total intake supports energy and recovery.

  • Fat and Protein: 20% to 35% and 10% to 35% of total intake, respectively.

Addressing Body Image and Eating Disorders

• Awareness of the psychological effects of body image is crucial in sports and fitness. Disorders like anorexia, bulimia, and binge-eating can stem from societal pressures and affect physical health.

• Early Intervention: Recommended for those showing signs of disordered eating to prevent severe health outcomes.

• Supportive Strategies: Foster open communication about body image and eating concerns to promote healthful relationships with food and exercise.