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Chapter 14: Nutrition, Fitness, and Sports (FCS 202)

Chapter Objectives & Learning Outcomes

  • Chapter 14 aims to enable students to:

    • 14.1 List health benefits of a physically active lifestyle.

    • 14.2 List key components of a sound fitness regimen.

    • 14.3 Describe how the body uses carbohydrates, fat, and protein for energy during different activities.

    • 14.4 Differentiate between anaerobic and aerobic glucose use and identify pros/cons of each.

    • 14.5 Explain how muscles and organs adapt to physical activity.

    • 14.6 Describe how to estimate nutrient requirements for athletes in various activities.

    • 14.7 Examine optimal fluid status during physical activity and issues related to dehydration.

    • 14.8 Describe how to optimize performance by consuming proper foods/fluids before, during, and after physical activity.

    • 14.9 List ergogenic aids and describe their effects on performance and health risks.

Health-Related Outcomes of Physical Activity

  • Positive impacts:

    • Bone health

    • Physical functioning

    • Lean body mass

    • Sleep

    • Cognitive function

    • Quality of life

    • Reduced risk of:

      • Fall-related injuries

      • Weight gain

      • Depression

      • Anxiety

      • All-cause mortality

      • Cardiovascular disease

      • Dementia

      • Hypertension

      • Dyslipidemia

      • Type 2 diabetes

      • Cancers

Physical Activity Definitions

  • Physical Activity: Any movement of skeletal muscles requiring energy.

    • Includes unplanned daily activities like housework and yard work.

    • Also includes exercise and sports.

  • Exercise: Planned, repetitive physical activities intended to improve physical fitness.

    • Examples: biking, swimming, team sports, running, and walking.

  • Only 20% of US adults meet physical activity guidelines.

Medical Evaluation Recommendations

  • Medical evaluation recommended before starting a fitness program for individuals with:

    • Obesity

    • CVD (Cardiovascular Disease)

    • HTN (Hypertension)

    • DM (Diabetes Mellitus)

    • Chest pain

    • SOB (Shortness of Breath)

    • Dizzy spells

    • Respiratory conditions

    • Osteoporosis

    • Arthritis

Physical Activity Recommendations

  • Aerobic Activity:

    • Either:

      • 150-300 minutes/week of moderate intensity.

      • 75-150 minutes/week of vigorous intensity.

      • Or a combination of both.

  • Muscle-Strengthening:

    • 2-3 days per week.

    • Include all major muscle groups.

    • Example: 1 set of 8-12 reps; 2-3 sets may be more effective.

  • Balance/Flexibility:

    • 3 times/week.

    • Examples: heel-to-toe walking, repetitive standing from sitting, wobble board.

    • Focus on back, abdomen, and legs.

  • Multicomponent:

    • Activities that incorporate more than one type of physical activity.

    • Examples: dancing, tai chi, gardening, sports.

Assessing Levels of Aerobic Activity

  • Inactive: Activities of daily living only.

  • Insufficiently active: Some moderate- or vigorous-intensity physical activity.

  • Active: Meeting recommended physical activity guidelines.

  • Highly active: Exceeding recommended guidelines (300+ min/week).

Setting Goals & Professional Guidance

  • Board Certified Specialist in Sports Dietetics (CSSD):

    • Premier professional sports nutrition credential in the US.

    • Registered Dietitians providing safe, effective, evidence-based nutrition services for health, fitness, and athletic performance.

  • Health Trackers:

    • Wearable fitness tracker devices and smartphone apps.

    • Provide GPS tracking (estimate speed and distance).

    • Count steps, monitor heart rate, and duration of activity.

    • Offer motivation and reinforce positive behavior.

Fitness Program: FITT-VP

  • FITT-VP:

    • Frequency: How often (number of sessions/bouts of activity).

    • Intensity: How hard (ease or difficulty an individual performs).

    • Time: How long (duration of time spent or number of reps).

    • Type: What kind (mode or choice of activity).

    • Volume: Amount (quantity of the training load).

    • Progression: Increase activity over time.

Elements of a Well-Rounded Fitness Program (Table 14-1)

Aerobic Fitness

  • Frequency: 3 to 5 days per week of moderate and vigorous activity

  • Intensity: Moderate (64% to 76% MHR) or vigorous (77% to 93% MHR)

  • Time: 30-60 min/day moderate activity or 20-60 min/day vigorous activity

  • Type: Involves major muscle groups

  • Volume: Increasing per day until goal

  • Progression: Gradual progression in any category. Start low and go slow.

Muscular Fitness

  • Frequency: 2 to 3 days per week

  • Intensity: 60% to 80% of 1 RM

  • Time: No guideline established

  • Type: Involves major muscle groups and single plus multi-joint movements

  • Volume: 8-12 reps for strength and power; 15-20 reps for muscular endurance

  • Progression: Progression by adjusting resistance, repetitions, and/or frequency

Flexibility

  • Frequency: 2 to 3 days per week, daily if possible

  • Intensity: To point of tension

  • Time: 10-30 seconds static stretching

  • Type: Involves major muscles and tendons

  • Volume: 2-4 reps, 60 seconds of total stretching time

  • Progression: Gradual progression increasing point of tension and repetitions
    Note:
    *MHR - Maximum Heart Rate
    *RM - Repetition Maximum

Endurance (Aerobic Activity)

  • Aerobic activity (