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: Depends on the amount of oxygen that can be delivered to & used by the muscles


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


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


Increased Needs: :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


2. Body Weight: :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)


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


Activities: :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


Physical Performance & Food Intake: :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


Fuel for Muscles: CHO & FAT :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


Fuel for Muscle: CHO & FAT :Fuel for Muscle: CHO & FAT C02 (carbon dioxide) produced stimulates the brain to keep the heart & lungs pumping quickly to provide 02 (oxygen) & helps to break down the accumulated lactic acid = why the heart pounds FAT is 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


CHO Feedings: :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


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


Protein: :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


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


Sports Drinks: Gatorade, Powerade :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]


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


Fat: :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


Supplements & Performance/ Endurance: :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


Extra foods: Athletes still may consume :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


What to Eat: for Recovery :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


Benefits of Exercise: :Benefits of Exercise: helps build bone mass 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


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


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


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


Athletes & Energy: :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


Athletes & Energy: :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