Kin 110 Lecture 10

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Kin 110 Lecture 10

• Ch. 10 Fitness and Sport

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Fitness and Sport

• Activity and Nutrition are necessary together
• good nutrition is essential for performance and
  activity is essential for weight control and
  healthy body composition
• adequate fluid and carbohydrate intake are needed
  to perform

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Benefits of Exercise

• Table 10-1
• Improve overall Fitness
• Skill - agility, balance, coordination, reaction
  time
• Health - endurance, body composition, muscular
  and skeletal fitness
• Reduced risk for heart disease
• heart muscle and circulation
• reduce other risk factors

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Benefits of Exercise

• Prevents and treats obesity
• caloric use
• stimulates fat burning and mobilization
• Prevents and controls diabetes
• Osteoporosis
• Infections
• Enhances psychological health

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Designing a Program

• Kin 143
• (PAR-Q)
• over 35 speak with a physician before drastically
  increasing activity
• Phase 1
• incorporate 30 minutes of moderate activity into
  your daily routine
• develop habits and use of body

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Basic Fitness Program

• Phase Two
• increase goal to 30 min of more vigorous activity
  3-5 days per week
• Fig 10-2, p 360
• include resistance exercise
• 2-3 times per week
• Warm-up
• slow jog, flexibility (2-3 per week)
• workout
• 65-85 of Heart Rate Max
• 220 - age
• cool down
• slow jog, flexibility

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Metabolism

• All chemical reactions that occur in the body
• release of energy from foods
• conversion of substances
• preparation of excretions
• Metabolic pathway
• sequence of chemical reactions
• Anabolic - building
• Catabolic - breakdown
• digestion
• energy release, CO2 H2O

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Energy Sources for Muscle

• Adenosine Tri-phosphate (ATP)
• energy currency for cells
• ion pumping, enzyme activity, muscle contraction
• Solar energy from Sun trapped by plants and
  stored as chemical energy
• ADP Pi energy gt ATP
• ATP stores can sustain muscle for 2-4 seconds

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Maintaining ATP

• Breakdown of PCr, Carbos, Fats, and Protein
  maintain ATP
• ATP breakdown products activate the splitting of
  PCr
• Phosphocreatine
• sustains ATP for about 10 secs
• fastest most powerful activities

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Carbohydrates

• Blood glucose and Muscle Glycogen
• Glycolysis
• catabolism of glucose
• First Phase - very rapid
• low yield ( 2 ATP / glucose)
• 30 sec. To 2 min.
• Low O2 - Anaerobic Glycolysis
• intense exercise - Lactic Acid
• Acid buildup can inhibit activity

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Carbohydrate

• High O2 - Aerobic Glycolysis
• moderate to low intensity exercise
• breakdown products move to mitochondria
• completely broken down into CO2 and H2O
• requires O2
• yields 36 ATP
• more efficient but slower
• sustain activity for 2 min to 4 or 5 hours

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Carbohydrate Source

• Blood Glucose and Glycogen
• Main source is muscle glycogen
• Glycogen depletion
• exercise capacity is cut in half
• Carbohydrate loading
• Prevents severe depletion and hitting the wall
• contribution of blood glucose is very important
  after 20-30 min
• carbohydrate intake during exercise
• 30-60 g per hour
• maintain blood glucose
• delay fatigue 30 - 60 minutes

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Fats low intensity fuel

• Slow metabolism, important for bouts longer than
  20 minutes
• massive storage
• Adipose
• Muscle
• caffeine increases availability and utilization
• hitting the wall - can only sustain a fast walk
  or slow jog
• because only fuel source is fats
• Table 10-3, p 364

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Power Foods Dietary Guidelines

• Proper diet will maximize an athletes potential
• Athletes need to add the energy required for
  training to the basal requirements
• Estimate 5-8 kcal/min (moderate activity)
• Assessment of body composition is important
• body fat , weight change

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High Carbohydrates

• Higher intake for athletes
• replenish stores
• increase from 5g/day/Kg to 8-10g/day/Kg
• focus on carbohydrate rich sources, to supplement
  needs
• 60 - 70 carbohydrates
• Fig. 10-4
• potatoes, rice, pasta

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Carbohydrate loading

• Appropriate for continuous events lasting over 90
  min
• shorter events repeated within 24 hours
• couple with tapering of training before
  competition
• figure p. 371
• caution, can increase water retention with
  glycogen storage
• Eat Carbo rich foods after exercise Juice, candy
  bar

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Protein

• Small contribution to energy
• endurance 10-15 , especially with inadequate
  Carbs.
• ? Anabolic effect of carbohydrate rich diet?
• Insulin, growth hormone
• protein generally met by balanced diet
• may need increase for high level endurance and
  weight training athletes
• increase to 1.2-1.6 g/Kg body weight
• AA or protein supplements are not necessary

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Vitamins and Minerals

• Same or slightly higher requirements than
  sedentary
• May be some antioxidant protection with higher C
  and E
• balanced diet should be fine
• Iron - deficiency anemia
• Calcium
• osteoporosis, stress fracture

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Pre Game Meal

• Light - 300-100 kcal
• 2-4 hours before event
• primarily carbohydrates (70)
• milk, grapefruit, baked beans, apples
• sustained release of glucose
• low insoluble fiber
• blend food for easy digestion if only 1-2 hours
  before event
• cliff bar, power bar
• ?avoid carbohydrates one hour before event -
  athlete specific

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Body Fluids

• 6-8 cups per day
• Sweat losses, 3-8 cups per hour
• body temperature increases with loss of 3 body
  weight in H2O
• reduced endurance, strength and performance
• Heat Illness
• profuse sweating, headache, dizziness, nausea,
  vomiting
• maintain fluid intake, avoid intense exercise in
  extremely hot and humid environments

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Fluid intake

• Drink regularly up to 2 hours before activity (
  water, diluted fruit juice, sports drink)
• 20 - 30 min before 1-1.5 cups
• during .5 to 1 cup every 20 min
• 6-8 glucose (sports drinks)
• otherwise impairs absorption
• After, 2 cups per pound lost
• Alcohol and Caffeine
• dehydrating effect

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After Exercise

• Carbohydrate rich foods within 2 hours - 50-200g
• fruit juice, candy, sports drinks
• electrolyte replacement
• Na, K - (salt, banana)
• sports drinks most important for 60 - 90 minute
  events
• large loss of sweat
• glucose polymer (linked glucose) - OK
• fructose absorbed slowly