Chapter 14 Lecture Chapter 14: Nutrition and Physical Activity: Keys to Good Health © 2017 Pearson Education, Inc Physical Activity vs Fitness • Physical activity: any movement produced by muscles that increases energy expenditure • Leisure-time physical activity: any activity unrelated to a person's occupation â 2017 Pearson Education, Inc Competitive sports Recreational: hiking, walking, biking Exercise: purposeful, planned, and structured Physical Activity vs Fitness (cont.) • Physical fitness: the ability to carry out daily tasks with vigor and alertness without fatigue • Four components of physical fitness include cardiorespiratory fitness, musculoskeletal fitness, flexibility, and body composition These are achieved through: â 2017 Pearson Education, Inc Aerobic exercise Resistance training Stretching © 2017 Pearson Education, Inc Benefits of Physical Activity • • • • • • • Reduces the risk of heart disease, stroke, high blood pressure Reduces the risk for obesity and type diabetes Reduces the risk for osteoporosis May reduce the risk of colon cancer Reduces the risk for osteoporosis Improves sleep patterns, immune function Reduces anxiety, stress, and depression © 2017 Pearson Education, Inc Benefits of Physical Activity • Despite the clear benefits of regular physical activity: â 2017 Pearson Education, Inc Less than half of American adults not enough are physical activity Nearly 23% of U.S adults experience no leisure-time physical activity Only 24% of girls and 35% of boys participate in daily physical education © 2017 Pearson Education, Inc How Much Physical Activity Is Enough? • • Inactivity should be avoided For substantial health benefits, adults should a minimum of 150 minutes per week of moderate-intensity or 75 minutes of vigorous intensity activity, or a combination • For additional health benefits, adults should increase the aerobic activity to 300 minutes per week of moderate-intensity or 150 minutes of vigorous activity • Adults should participate in muscle strengthening activities © 2017 Pearson Education, Inc How to Improve Fitness • • Assess current fitness level Identify personal goals • • • Specificity principle: specific actions yield specific results Training: activity leading to skilled behavior Make exercise program varied, consistent, and fun â 2017 Pearson Education, Inc Intrinsic and extrinsic factors Variety is important How to Improve Fitness (cont.) • Appropriately overloads the body • • • Overload principle FITT principle Includes a warm-up and a cool-down period © 2017 Pearson Education, Inc © 2017 Pearson Education, Inc © 2017 Pearson Education, Inc Carbohydrate Loading • • • • Also called glycogen loading Alter exercise duration and carbohydrate intake to maximize muscle glycogen Does not always improve performance Side effects: gastrointestinal distress; feeling heavy, bloated, and sluggish © 2017 Pearson Education, Inc © 2017 Pearson Education, Inc Training Effects on Fat Metabolism • • • • Increased number and activity of enzymes involved in fat metabolism Improved ability of muscles to store fat Improved ability to extract fat from the blood for use during exercise Spares carbohydrate for prolonged, intense training or competition â 2017 Pearson Education, Inc Protein Needs • • Competitive, endurance, and resistance athletes often have greater protein needs Most non-athletes and many athletes already consume more than adequate protein Claims for a high-protein, low-carbohydrate diet for athletes have not been supported by research • High-quality protein sources include poultry, fish, eggs, low-fat diary foods, legumes, and soy products • People of all activity levels can consume more than enough protein by following personalized MyPlate food patterns; supplements are not necessary © 2017 Pearson Education, Inc Physical Activity and Fluid Needs • Functions of water • • • • • © 2017 Pearson Education, Inc Lubricant that bathes tissues and cells Transportation of nutrients, hormones, waste products Component of chemical reactions Part of body tissues (proteins and glycogen) Temperature regulation: evaporative cooling Heat-related Illnesses • • • Heat syncope: dizziness Heat cramps: muscle spasms Heat exhaustion and heat stroke occur on a continuum; symptoms include • Excessive sweating, weakness, nausea, dizziness, headache, difficulty concentrating â 2017 Pearson Education, Inc Very serious; require swift medical attention © 2017 Pearson Education, Inc Proper Fluid Replacement: Guidelines • • • Based on maintaining body weight Drink water for activities lasting under hour For activities longer than hour, consume sports drinks with carbohydrates and electrolytes • • • • Drink fluids before, during, and after exercise Thirst mechanism is not reliable Limit drinks containing fructose Avoid caffeine, alcohol, and carbonated beverages © 2017 Pearson Education, Inc © 2017 Pearson Education, Inc Role of Vitamins and Minerals • Requirements for certain vitamins and minerals may be greater in athletes, including • • • • • B-vitamins Calcium (female athlete triad) Iron (more critical for women) Iron supplementation may be required under proper medical supervision Most nutrient needs can be met with a healthy diet © 2017 Pearson Education, Inc Ergogenic Aids • • • • • Substances used to improve exercise and athletic performance Many are not effective Some have harmful side effects Most are expensive Many have not been adequately studied © 2017 Pearson Education, Inc Ergogenic Aids (cont.) • Anabolic products are promoted as muscle and strength enhancers; include • • • • • • © 2017 Pearson Education, Inc Anabolic steroids Androstenedione ("andro") Dehydroepiandrosterone (DHEA) Gamma-hydroxybutyric acid (GHB) Creatine Protein and amino acid supplements Ergogenic Aids (cont.) • Products touted to increase energy levels and optimize fuel use include: • • • • • © 2017 Pearson Education, Inc Caffeine Ephedrine Carnitine Chromium Ribose ... Reduces the risk of heart disease, stroke, high blood pressure Reduces the risk for obesity and type diabetes Reduces the risk for osteoporosis May reduce the risk of colon cancer Reduces the risk... (ATP): the energy-carrying molecule in the body (see Ch 7) ATP must be generated continuously since muscles store only enough ATP for 1–3 seconds of activity • ATP is generated from the breakdown of. .. should a minimum of 150 minutes per week of moderate-intensity or 75 minutes of vigorous intensity activity, or a combination • For additional health benefits, adults should increase the aerobic activity