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Exercise and Nutrition. By: Shane Mahoney. Audience: 12 th grade. Health Related Components. Cardio vascular fitness How healthy is your heart? Muscle strength How strong are your muscles? Muscle endurance How long can your muscles work until fatique ? Body composition

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exercise and nutrition

Exercise and Nutrition

By: Shane Mahoney

Audience: 12th grade

health related components
Health Related Components
  • Cardio vascular fitness
  • How healthy is your heart?
  • Muscle strength
  • How strong are your muscles?
  • Muscle endurance
    • How long can your muscles work until fatique?
  • Body composition
  • What is your BMI? Posture?
  • Flexibility
  • How flexible are your muscles?

ALL ARE

EQUALLY

IMPORTANT!

six skill components
Six Skill Components
  • Agility
  • Speed
  • Reaction time
  • Coordination
  • Power
  • Balance
muscle fiber types
Muscle Fiber Types

Slow Twitch

Fast Twitch

High

Aerobic

Low

High

Low

Type 1

Type 2a

Type 2b

  • Moderate
  • Both
  • Moderate
  • Moderate
  • Moderate
  • Low
  • Anaerobic
  • High
  • Low
  • High

Fatigue:

Energy:

Speed of shortening:

Efficiency:

Force Production:

Most people are Type 2a!

types of muscle contraction
Types of Muscle Contraction
  • Isometric
    • Helps stabilize joints
    • Doesn’t shorten muscles
    • Ex: Wall squats (still position)
  • Concentric
    • Muscle shortens during force production
    • Ex: bicep curl (curling a dumbbell)
  • Eccentric (negatives)
    • Muscle produces force but not length
    • Best contraction for increasing strength
    • Ex: Bicep curl (bringing a dumbbell back to starting position)
stretching
Stretching
  • Dynamic stretching
    • Static active movements
    • Before exercise
    • Reduces injuries
    • Increases blood and oxygen flow
    • Gets muscles optimal for training

Dynamic Stretch video

stretching cont
Stretching Cont…
  • Static stretching
    • motionless positions
    • After exercise
    • Reduces injuries
    • Hold 20-30 seconds
    • Increases flexibility

Static Stretch video

aerobic training
Aerobic Training
  • At least 15 minutes consistent movement
  • Most beneficial for heart
    • Helps pump blood easier
    • Lowers heart rate
  • Helps cardiovascular system
  • Burns fat
  • Strengthens heart, lungs and muscles
  • Disease prevention
    • Heart disease, osteoporosis, type 2 diabetes
strength training
Strength Training
  • 8-12 reps per set
  • Rest 1:30-2:00 minutes
  • Increases size of muscles
  • Increases muscle strength
  • Healthier ligaments
  • Reduces injuries

This is a lot of weight!

signs of overtraining
Signs of Overtraining
  • Repeating injuries
  • Decrease in performance
  • Difficulty sleeping
  • Change in appetite
  • Change in menstrual cycle

Sign*

energy for exercise
Energy for Exercise

Macronutrients

carbohydrates
Carbohydrates
  • Stored as glycogen (liver & muscle)
  • Most rapid form of energy
  • Only fuel used an aerobically
  • Can also be used aerobically
  • Limited stores; can be depleted
  • 55% daily food intake
    • General exercise – 2-2.5g/lb a day
lipids fats
Lipids (Fats)
  • Stored as triglycerides
  • Ideal fuel, unlimited, but requires 0xygen
  • Bad fats
    • Saturated fat
    • Trans fat (man made)
  • Good fats
    • Monounsaturated fat
    • Polyunsaturated fat
      • Found in corn oils, nuts, pecans, soybeans, sunflower seeds, almonds, avocados
protein
Protein
  • Not primary energy source
  • No storage form; found in muscle
  • Essential for muscle repair after exercise
  • Amino acids (building blocks for protein)
  • 10-15% Daily intake
nutrition facts labels
Nutrition Facts Labels
  • Don’t trust front of food packages
  • Read nutrition facts
  • Check ingredients list
  • Look at serving size
  • Look at number of servings
nutrients to limit
Nutrients to limit
  • Saturated fat
  • Trans fat
  • Less than 3 grams of fat
  • Sodium under 2300mg/day
  • Keep cholesterol under 300mg/day
  • Limit sugar
    • Avoid any type of “syrup” or words w/ “ose”
pre workout meals
Pre-workout meals
  • Carbohydrates for energy
  • Fat and protein are not needed
  • Hydration
  • Consume about 30-75g
post workout meals
Post-workout meals
  • Helps repair muscles
  • 45 minute window to consume nutrients
  • Protein
    • about 30g
  • Carbohdrates
    • About 60g
  • Carbs + protein
    • Increases protein synthesis by 40%