Physical Fitness and Nutrition Lecture

True or False Statements

• Physical fitness means being very muscular.

  • Answer: False

• Overweight people can be physically fit.

  • Answer: True

Benefits of Physical Activity

Overall Health Benefits

• Reduced Risks of:
  • Heart Disease
  • Hypertension
  • Stroke
  • Breast & Colon Cancer
  • Osteoporosis
  • Diabetes
  • Obesity

Specific Benefits

• Reduced Risks Of:
  • Back Injuries
  • Bone Injuries
  • Joint Injuries
  • Depression & Anxiety

Cardiovascular Training Benefits (Aerobics)

• Increased Efficiency:
  • More efficient oxygen delivery to cells
  • Strengthens heart
• Health Improvements:
  • Decreased blood pressure
  • Increased HDL (good cholesterol)
  • Increased fatty acid utilization as fuel

Strength Training Benefits

• Physical Improvements:
  • Increased strength and endurance
  • Building lean body mass
  • Increasing flexibility
  • Improving posture and decreasing back injury
  • Maximizing and maintaining bone mass
  • Decreasing age-related mobility problems

Physical Activity Guidelines for Health Benefits

• Frequency: Every day
• Intensity: Any level (can be minimal)
• Duration: At least 30 minutes (can be intermittent)
• Mode: Any activity

Physical Activity Guidelines for Fitness

• Duration: 30-60 minutes of continuous activity
• Intensity: 50-90% of maximum heart rate
• Frequency: 3-5 days per week
• Mode: Any activity using large muscle groups
• Strength Training: Moderate intensity at least 2 times/week
• Flexibility Activity: Stretch major muscle groups 2-3 times/week

Nutrition for Exercising Muscles

• Key Nutrients:
  • Carbohydrate (glucose)
  • Protein
  • Fat (fatty acids)
  • Fluids

Effects of Diet on Physical Endurance

• Maximum Endurance Times:
  • High Fat/high protein (5% carbohydrates): 57 minutes
  • Normal (55-65% carbohydrates): 114 minutes
  • High Carbohydrate (85%): 167 minutes

Factors Affecting Glucose Use in Exercise

• Factors:
  • Carbohydrate intake
  • Carbohydrate storage
  • Intensity and duration of exercise
  • Degree of training

Energy Expenditure in Exercise

• Short Duration/High Intensity Exercise: Utilizes glucose
• Long Duration/Low Intensity Exercise: Utilizes fatty acids
• Glycogen Utilization:
  • Total body fuel usage during exercise

Exercise and Fluid Intake

• When to Drink:
  • 2 hours before exercise
  • 10-15 minutes before exercise
  • Every 15-30 minutes during exercise
  • After exercise
• Fluid Amounts:
  • About 4-8 oz before and during
  • About 2 cups after exercise

Ergogenic Aids

• Androstenedione:
  • Converted to testosterone by the body
  • Claims: Allows athletes to train harder & recover quicker
  • Research Findings: No published research supports these claims

Possible Side Effects of Anabolic Steroids:

• Liver dysfunction
• Exaggerated hypertension
• Altered serum lipids
• Increased aggressiveness
• Changes in libido
• Acne
• Increased body hair
• Male pattern baldness