Human Nutrition - Notes - Chapter 11
11.1 What are the benefits of physical activity?
A. Physical activity increases our fitness.
Physical activity includes any movement produced by muscles.
Leisure Time physical activity is any activity not related to a person's occupation
Exercise is a subcategory of leisure activity which is purposeful, plan, and structured.
Physical fitness is the ability to carry out daily tasks with vigor and alertness.
Three types of exercise
Aerobic exercise involves repetitive movement of large muscle groups, promotes cardiovascular health
Resistance training is a form of exercise when our muscles work against resistance, such as weightlifting.
Stretching increases flexibility using slow, controlled movements
A. Physical activity reduces our risk for chronic disease.
Physical activity benefits include
Reduced risk for heart disease, stroke, high blood pressure
reduces risk for obesity
Reduces risk for type 2 diabetes
May reduce risk for colon cancer
Reduce risk for osteoporosis
Strengthen the heart
Strengthen the immune system
Strengths and bones
Produce risk of injuries
Promote helpful body composition and weight management
Benefits psychological health and stress Management
How can you improve your fitness?
A. Identify your personal fitness goals
Fitness programs vary for everyone. Define your personal fitness goals.
Goals require a Unique fitness program. Concept is referred to as specificity principle; specific actions yield specific results
Training is defined as activity leading to skill behavior.
Many resources exist, such as the 2008 physical activity guidelines for americans.
A. Make your program very, consistent, and fun!
Factors for activity can be intrinsic or extrinsic.
Choose something you enjoy. If you like being outside, choose hiking, camping, Rock climbing, fishing
If you like being on campus, choose biking, rollerblading, walking
Be sure to include variety
Combining aerobics exercise, resistance training, and stretching
Combining indoor and outdoor activities
Taking different routes when you walk or jog
Entertain yourself while you exercise
Participate in different activities each week
A. Appropriately overload your body
Overload principle: placing extra physical demand on your body in order to improve your fitness level
Hypertrophy is the increase in strength in size of muscles
Atrophy is decreasing strength and size of muscles
To achieve appropriate overload, use the FITT principle, which is frequency, intensity, time, and type of activity.
Maximal heart rate is the rate at which your heart beats during maximal intensity exercise.
A. Include a warm up and cool down.
Warming up refers to preliminary activities, should be brief. Can include stretching, and gentle aerobics, followed by a light jog. Should be 5 to 10 minutes.
Warming up is vital because it prepares your muscles for exertion by increasing blood flow and temperature.
Cool down activities are done afterwards. Should be gradual and allow your body to recover slowly. Same activities as you performed during exercise, but a little low intensity. Should allow ample time for stretching.
A. Keep it simple, take it slow
If you have been an active for a while, start out slowly. The first month is called the initiation phase. The next 4 to 6 months are the improvement phase. Once you've reached your goals, you've entered into a maintenance phase.
What fuels are activities?
A. Atp-cp energy system uses creatine phosphate to regenerate ATP
Muscle cells break down creatine phosphate to regenerate atp. This does not use oxygen, referred to as an anaerobic reaction.
ATP and CP can only las 15 seconds period dust comma we need to relay on surge soges and fat for longer periods of exercise
Breakdown of carbs, specifically glucose, provides energy in a process called glycolysis. Yields two ATP molecules and two pyruvic acid molecules for each molecule of glucose.
Pyruvic acid is the primary end product of glycolysis
When oxygen availability is limited, pyruvic acid is converted to lactic acid
Lactic acid is produced at rest as well as during intensity exercise. Well lactic acid is still being studied, it is still important.
With oxygen, peruvic acid can go through many metabolic pathways. With oxygen, a slower but higher yielding process of pyruvic acid metabolic breakdown can happen to
A. Aerobic breakdown of fat supports exercise of low intensity and long-duration
That is stored as triglycerides in the storm of fat in our cells. Supports long-term activity.
Fat is very abundant as an energy source.
The disadvantage of using fat is that the process is relatively slow. Walking long distances uses fat stores, such as hiking, long distance cycling, and other low to moderate intensity forms of exercise.
That is also used during endurance exercise training
I low intensity and high intensity exercise can be beneficial.
A. Amino acids are not major sources of fuel during exercise
Amino acids May contribute 3 to 6% of the energy needed during exercise.
How does physical activity affect energy and macronutrient needs?
A. vigorous exercise increase energy needs
Athletes generally have higher energy needs then moderately physically active or sedentary people. Your energy needs will depend upon your activity levels.
Grazing can help increase calorie intake to get energy for physical activity
Athletes should not be losing body weight, because their energy intake will be inadequate
Athletes are at higher risk of suffering from a body image or eating disorder, due to predefined weight categories.
Athletes should not be low carb.
A. Carbohydrate needs increase for many active people
Carbs are the primary source of energy for exercise
for athletes, carbs should be 45 to 65% in total energy intake.
Carbs should be consumed in the first 4 hours following training
Carbohydrate loading, or glycogen loading it's a process that involves altering training and carbohydrate intake, so that muscle glycogen storage is maximized. Endurance exercise May benefit from carbohydrate loading
A. Moderate fat consumption is enough to support most activities
Athletes can become better fat burners, because they use more fat for energy. This occurs for many reasons, including the increase in number of various enzymes involved in fat metabolism. A fat intake of 20 to 35% is generally recommended for most athletes and non athletes. If fat can take is too low, problems can occur for athletes.
A. Many athletes have increased protein needs
Protein should be 1.2 to 2.0 g per kilo of body weight. Athletes typically need higher intakes of protein. Some athletes do not consume enough protein.
Good protein sources include meat, poultry, fish, eggs, dairy products, legumes, and soy products.
How does physical activity affect fluid in micronutrient needs?
A. Dehydration and heat related illness
Heat production can increase by up to 15 to 20 times during exercise. When temperature rises, more heat is expended from the skin through sweating.
Heat illnesses occur, because when we exercise, our muscles and skin constantly compete for blood flow. When there's no longer enough blood flow, danger can occur.
Exercising and heat and humidity is especially dangerous, because the heat raises body temperature but the humidity inhibits evaporative cooling. body temperature can become dangerously high.
Heat syncope is dizziness when people stand for too long in the heat and blood pools.
Heat cramps or muscle spasms that occur during exercise or after exercise in the heat.
Heat exhaustion and heat stroke occur in a Continuum period unchecked heat exhaustion leads to heat stroke. Signs of heat exhaustion include sweating, cold and cleaning skin, rapid but weak pulse, weakness, nausea dizziness, headache, and difficulty concentrating. Signs of heat stroke are hot, dry skin; rapid and strong pulse; vomiting; diarrhea; and Body temp greater than or equal to 104 F.
A. Guidelines for proper fluid replacement
More than 2 to 3% of body weight loss during exercises not safe.
For activities lasting less than 1 hour, drinking water is adequate.
For activities lasting longer than 1 hour, drinks containing carbs and electrolytes are recommended.
A. Inadequate micronutrient intake can diminish health and performance
Be vitamins are directly involved in energy metabolism. Active people are at risk for poor b vitamin status.
Calcium supports muscle contraction and Bone health. Enough calcium should be consumed to support bone health.
Sports anemia was identified in the 1600s, which is not true anemia, but a disease in iron stores that occurs at the start of an exercise program for some people, seen an athlete.
Are ergogenic AIDS necessary for active people?
Many ergogenic acids are said to build muscle mass and strength
Ergogenic AIDS are substances used to improve exercise and athletic performance.
Dietary aids, anabolic steroids, and other pharmaceuticals
Many are gogenic AIDS are said to be anabolic, meaning the build muscle and increase strength. Although they may be effective, they are generally dangerous.
Anabolic steroids are testosterone bass drugs known to be effective for strengths power and speed. They are legally in the United states, but some people may still use them.
Androstenedione and DHEA or another type of steroid with testosterone.
Creatine prolongs a person's ability to train and perform in short-term.
Some ergogenic AIDS are said to optimize fuel use
Caffeine and beta alanine are said to improve athletic performance. Studies do not show any ergogenic benefit of carnitine or chromium. Ephedrine is dangerous and cannot be stored in the United states.l