Nutrition, Exercise

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Benefits of Fitness

• Cardiovascular, body composition, blood glucose
  control, sleep habits and more
• Healthy People 2020
• Objectives
• 2008 Physical Activity Guidelines for Americans
• Adults should be physically active
• Engage in 150 min of moderate-intensity or 75 min
  vigorous aerobic activity, or combination
• Double the times for even more health benefits
• Perform muscle-strengthening activities 2 days/wk

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Characteristics of a Good Fitness Program

• Mode
• Aerobic, Resistance and Flexibility
• Duration
• Frequency
• Intensity
• Rating of Perceived Exertion (RPE)
• VO2max
• Metabolic equivalents (METs)
• Progression
• Consistency
• Variety

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Energy Sources for Muscle Use

• ATP Immediately usable energy
• Lasts 2-4 seconds
• Phosphocreatine Initial resupply of muscle ATP
• Re-forms ATP from ADP
• Concentration in muscle is 5 times greater than
  ATP
• Made from amino acids from the diet some take
  supplements

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Carbohydrate

• Major fuel for short-term, high-intensity, and
  medium-term exercise
• Anaerobic pathway
• Glycolysis provides energy for 30sec to 2min
• Aerobic pathway
• ATP supply is slower but greater

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Muscle Glycogen vs. Blood Glucose as Muscle Fuel

• Muscle glycogen fuels muscle cells
• Important in short-term exercise (lt30min)
• Liver glycogen maintains blood glucose
• Provides fuel for muscle cells in longer-term
  exercise
• Depletion of glycogen stores
• In muscles fatigue
• In liver hypoglycemia
• In both Hitting the wall

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Fat

• Main fuel for prolonged low-intensity exercise
• Fat metabolism provides more energy than
  carbohydrates but is less efficient
• Training affects muscle use of fatty acids

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Protein

• A minor fuel source during exercise (5)
• More in endurance exercise (up to 15)
• Energy comes from the branched chain amino acids
• Directly or via gluconeogenesis
• Eating more protein than what the body needs will
  not increase muscle mass

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The Bodys Response to Physical Activity
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Specialized Functions of Skeletal Muscle Fiber
Types

• Type I
• Type IIA
• Type IIX

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Adaptation of Muscles andBody Physiology to
Exercise

• Hypertrophy
• Atrophy
• Increased blood volume, capillary number, bone
  density, and stronger heart

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Dietary Advice for Athletes

• Energy Needs
• Carbohydrate Needs
• 7-10g/kg body weight
• Boosting Glycogen Stores
• Carbohydrate (Glycogen) Loading
• Fat Needs
• 15-25 of kcal
• Protein Needs
• 1.2-1.7 g/kg body weight
• Vitamin and Mineral Needs
• Iron deficiency and impaired performance
• Calcium and the Female Athlete Triad

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Fluid Needs of Active Individuals

• Fluids lost through sweat need to be replaced
• Dehydration
• Heat exhaustion, heat cramps, heatstroke
• Fluid Intake
• Goal is to lose no more than 2 body weight
• Thirst a late sign of dehydration
• Replace fluid before, during and after exercise
• Water Intoxication
• Sports Drinks
• Carbohydrates and electrolytes

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Food IntakeBefore, During, and After Exercise

• Pre-exercise meal
• High carbohydrate, non-greasy, non-gas producing,
  and easily digested
• Fueling during Exercise
• Carbohydrate replenishment during events longer
  than 60 minutes improves performance
• Recovery meals
• Within 30 minutes and 2 hours after exercise
• 1-1.5g carbohydrate per kg/body weight

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