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Physical Fitness & Nutrition:

Physical Fitness & Nutrition:. Muscle strength Is the strength component of physical fitness Ie. the level of force that the muscles can produce Endurance: refers to the length of time the muscles can perform physical activities Aerobic Fitness:

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Physical Fitness & Nutrition:

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  1. Physical Fitness & Nutrition: • Muscle strength • Is the strength component of physical fitness • Ie. the level offorce that the muscles can produce • Endurance: • refers to the length of time the muscles can perform physical activities • Aerobic Fitness: • Depends on the amount of oxygen that can be delivered to & used by the muscles

  2. 1. Being Physically Fit: • the ability to havemuscle strength & endurance • Aerobic activities: • running, cycling, aerobic exercises, swimming ….

  3. Food & Fitness Food intake: • can contribute to your level of physical fitness • Primary energy sources: • energy = calories • protein • fluids • pre-activity (glycogen loading) • recovery

  4. Increased Needs: • energy is increased for athletes • ie. football requires 6000 kcals. • B-vitamin needs are increased • breads, cereals, Fruits & veg. • An athlete needs more than 3 meals a day • every pound of muscle needs 3000 kcals

  5. 2. Body Weight: • loss of body weight must be slow • extreme weight loss is hazardous even if you are fit • a certain % of body fat is necessary • women: amenorrhea (loss of menses)

  6. 3. Activity Level: • determines energy requirements • different activities use different stored energy sources Sport Diet needs: • CHO: 60% • Fat: 25% • Protein: 15%

  7. Activities: • Low to moderate intensity exercise: • aerobic dance, swimming • brisk walking, jogging • basketball, tennis, hockey, soccer • High Intensity, short duration activities: • raquetball, • sprinting, rowing, wrestling

  8. Physical Performance & Food Intake: • preferred fuel source = CHO fuel • increased CHO food is very important: • It forms glycogen in liver • Which is necessary for CHO loading • B-vitamins are important to burning energy

  9. Fuel for Muscles: CHO & FAT • glycogen is stored in muscle & liver • It is the body’s source of glucose, & the preferred energy source • inactive or light to moderate activity: • use both fat & glucose • Glucose/glycogen is the fuel source for high intensity, short bursts of energy

  10. Fuel for Muscle: CHO & FAT • C02(carbon dioxide)produced stimulates the brain to keep theheart& lungs pumping quickly to provide02 (oxygen) • & helps to break down the accumulated lactic acid = why the heart pounds • FATis a primary source of fuel for low to moderate intensity over a prolonged period • the longer the exercise = more fat burned • * Important concept for losing weight

  11. CHO Feedings: • is beneficial when exercise lasts • 90-120 minutes or longer • Use glucose polymer drinks: • a weak CHO of 6-8% + water • but NOT IN PLACE of WATER! • high CHO may draw fluids away from the blood & will cause dehydration

  12. Glycogen loading: ‘Carb-loading’ • a regimen involving both exercise & increased consumption of CHO • Carried outbefore an event to increase the amount of glycogen stores • increased glycogen stores (50-80%) will enhance performance • provides more energy during long competitions

  13. Protein: • CFG margin of safety: is high enough to cover athlete’s requirements of protein= 15% • athletes DO need extra calories • to ‘spare’ protein • extra protein does not go into muscles through eating • Only more muscle activity pulls protein into the muscle

  14. Water: • Adequate fluid is essential to prevent dehydration • fluid in the blood transports glucose

  15. Sports Drinks: Gatorade, Powerade • Endurance athletes: • a sports drink or diluted juice or soft drink can keep you energized focused & able to concentrate • must contain CHO, water + electrolytes • Minerals such as: *sodium [Na] *potassium [K] *chloride [Cl]

  16. Vitamins & Minerals: • Iron: carries 02 oxygen for energy • Calcium: for bone & muscle strength • Magnesium & Zinc: added energy • B-Vitamins: important for burning energy

  17. Fat: • is the primary source of fuel for • low to moderate intensity • athletes should lower their fat intake slightly to 25% of daily caloric intake

  18. Supplements & Performance/ Endurance: • extra protein supplements (protein pills) are not required (it’s a myth) • extra protein is converted to FAT (adipose tissue) • There is no proof: • that increased vitamins/ mineral supplements actually benefit athletes

  19. Extra foods: Athletes still may consume • high in fat: butter, margarine, oils • high sugar: jams, candies, pickles • snack foods: chips pretzels • condiments: mustard, ketchup • beverages: punches, pop, coffee, tea, alcohol • key: is MODERATION

  20. What to Eat: for Recovery • CHO foods: 1-4 hrs after exercise • 200-400 cal. within 2 hrs. of a hard workout • stress CHO foods for at least 2 days after an event • fruits & veg. juices to replace ‘K’ in (potassium) in sweat loss • Drink large quantities of fluids • Emphasize juices for energy

  21. Benefits of Exercise: • helps build bonemass • lowers the risk of Osteoporosis • exercise helps lose fat & builds muscle mass (It more takes calaires to maintain muscle) • increases physical fitness • regular exercise tends to lower appetite • contributes to better sleep habits • lowers blood pressure & blood glucose levels

  22. An Exercise Plan: • there are 2 components to an effective exercise routine: • resistance training • aerobic training

  23. A. Resistance Training: • Improves: muscle strength, flexibility & endurance • 2-3 sessions –> 2-3 timesa week • complete 10 exercises with 8-12 reps & should involve all major muscle groups

  24. B. Aerobic Training: • to improve heart & lung capacity • 3 sessions per week of 20-30 minutes each • should involve all major muscle groups

  25. Athletes & Energy: for maximum endurance, the athlete should maximize: • aerobic capacity (heart & lungs) • hemoglobin level (protein & iron) • metabolic regulators (optimum vitamins & minerals) • muscular fat  using ability

  26. Athletes & Energy: * 02 is required to convert fat into energy •   Low & moderate intensity exercise are what we call aerobic (oxygen requiring) • High intensity exercise is anaerobic & glycogen is principal energy source • Aerobic fitness can NOT be increased by special diets, pills or powders

  27. Dr. Scott A. Newquist • B.S. in Biology University of Central Florida, B.S. Exercise Science • Doctorate in Chiropractic Medicine National University of Health Sciences • NSCA-Certified Personal Trainer, Strength and Conditioning Specialist • Member National Strength and Conditioning Association

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