Ch.11 Nutrition, Exercise, And Sports

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Benefits of Fitness

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enhanced heart function, improved balance, a reduced risk of falling, better sleep habits, healthier body composition, reduced injury to muscles, tendons, and joints

reduces stress, positively affects blood pressure, blood glucose, and immune function

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Mode

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refers to the type of exercise performed

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aerobic exercise

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an activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature

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Resistance Excercise

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strength training, defined as activities that use muscular strength to move a weight or work against a resistance load.

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Flexibility exercise

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a type of exercise that increases the ability of a joint to move through its entire range of motion

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Duration

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the amount of time spent in an exercise of physical activity session,

be 30 mins+ warm-up & cool down

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frequency

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number of times preformed per week

- 3-5 days a week preferably

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Intensity

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The level of effort required

use heart rate to measure

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Rating of Percieved Exertion (RPE scale)

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ranges from 6-20 with number corresponding to subjective feeling of exertion

to achieve fitness aim for 12-15 range

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VO2 max

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energy needs dicate the amount of oxygen used by the body's cells

this is a way to determine the excercise intensity (ml/min)

Oxygen consumption is measured as the treadmill speed is gradually increased until the subject can no longer increase oxygen use as workload increases.

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progression

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Describes how the duration, frequency, and intensity of exercise increase over time. The first 3-6 weeks of an exercise program make up the initiation phase. The next 5-6 months are the improvement stage until a plateau is reached. Then it is called maintenance.

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Consistency

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make exercising part of a daily routine the best time to exercise is whenever it best fits into one's lifestyle

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Variety

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boredom is one of the reasons that people quite a fitness program. a varied routine helps excercise different muscles for overall fitness

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starting a new fitness program

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1 discuss fitness programs with a health care provider

2. assess and record baseline fitness scores

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ATP: immediately Usable Energy

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when the body uses energy, 1 phosphate in ATP is cleaved off, releasing usable energy for the cell functions, including muscle contraction. A resting muscle cell contains a small amount of ATP

to produce more ATP for muscle contraction the body uses phosphocreatine. In addition, dietary carbs, fats, and proteins are used as energy sources. These are broken down to make more ATP

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Phosphocreatine (PCr)

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a high-energy compound created from ATP and Creatine (Cr) and is stored in small amounts in muscle cells. Cr is an organic molecule in muscle cells that is synthesized from 3 amino acids :glycine, arginine, and methionine.

As soon as ADP begins to accumulate in a contracting muscle, an enzyme is activated transferring a high-energy P from Pcr to ADP - this transfer re-forms ATP

can only be used for max of a 1 mins but it can be activated instantly

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Anaerobic Pathway

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when the oxygen supply in muscle is limited or when the physical activity is intense, pyruvate from glycolysis accumulates in the muscle and is converted to lactate YIELDS 2 ATP

lactate accumulates in the muscles and is released in the bloodstream. The heart can use lactate directly for its energy needs and the liver takes up some of the lactate from the blood and resynthesiszes it into glucose, using an energy-requiring process

carbs are only used for this process

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Aerobic Pathway

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if plenty of oxygen is available in muscle tissue and physical activity is moderate to low intensity most of the pyruvate produced by glycolysis in the cell cytoplasm is shuttled to the mitochondria and metabolized into carbon dioxide and water by a series of oxygen-requiring reactions.

supplies energy slower but produces way more ATP

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Muscle glycogen vs. Blood glucose as muscle fuel

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glycogen is temporarily stored in the liver (its glucose) and is broken down to glucose to be used by both anaerobic and aerobic pathways

Liver glycogen is used to maintain blood glucose levels, wheras muscle glycogen supplies the glucose to the working muscle. Glycogen is the primary source of glucose for ATP production in muscle cells during fairly intense activities that last less than 2 hours.

Muscles use muscle glycogen until it is depleted then they use blood glucose as energy

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Fat: Main fuel for prolonged, low-intensity exercise

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fat is the main fuel source when at rest and during prolonged exercise. The more trained a muscle the greater its ability to use fat as a fuel

most of energy resides in adipose tissue as triglycerides.

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Protein: A minor Fuel source during exercise

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most energy comes from the metabolism of -leucine isoleucine and valine

can be used to make glucose

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Types of muscle tissue

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1. skeletal muscle( locomotion)

2. smooth muscle (internal organs, except heart)

3. cardiac muscle

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Skeletal muscle fibers

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Type 1 (slow-twitch - oxidative); contract slowly and high capacity for oxidative metabolism fueled by aerobic respiration of fat RED FIBERs

Type IIA (fast-twitch- oxidative, glycolytic); moderate oxidative capacity and are fueled by glycolysis using glucose (anaerobic) and aerobic respiration of fat and glucose

Type IIX (fast-twitch - glycolytic); less oxidative capacity they are called white fibers because they have less mitochondria and myoglobin than others. Fueled by glycolysis using glucose (anerobic)

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Hypertrophy

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muscles enlarge after neing made to wrok repeatedly

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atrophy

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muscles diminish in size and lose strength

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Athlete Energy Needs

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need varying amoutns dependin on their body size, compostiion and type of training

if they are losing weight than cut by 200- 500 kcal a day (reducing fat is best way)

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Carb Needs

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need to consume moderate to hgh amounts of carbs

nonathelets - 5-7 g/kg a day

atheletes : 7-9

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boosting glycogen stores

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carbo-loading

taper off training intensity and duration and eat a a normal mixed diet then followed by high-carbs diet 3 days before competition

only done for long activities

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Fat needs

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15- 25% of energy from fat especcially unsat fats.

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Protein Needs

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1.2-1.7 g of protein/kg of weight

extra protein is needed for repair of tissue and synthesis of new muscle that resultss from training

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Iron deficincy

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iron is invovled in blood production, oxygen transport, and energy production ITS VERY IMPORTANT

sports anemia is a concern

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Calcium intake

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women try to lower intake of milk leads to less than optimal bone health.

1. menstrual disturbances/amenorrhea

2. energy deficit/disordered eating

3. Bone loss/osteoporiss

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Fluid needs

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sweat loss means los sof water and dehydration

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Heat Exhaustion

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First stage of heat-related illness caused by dehydration

include sweating, headache, dizziness, nausea, vomiting and musclee weakness

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Heat Cramps

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comlication of heat exhuastion

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Heatstroke

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heat exhaustion that has progressed to make the internal body temp hgiher than 104 degrees.

nausea, confusion, oor coordination, seizure, rapid heart rate, diarrhea, and coma

circulartory collapse, nervous system damage and death if left untreated

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Water intoxication

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overdrinking and cannot replace sodium loses

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Sports Drinks

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if only consume wwater as fluid replacement then they risk dilutin t the blood when the excersise beyond 60 mins a sport drink sbecome important

- carbs supply glucose to muscles

- electroylets help maintain blood volume, ENHANCE THE ABSOPTION OF WATER AND STIMULATE THIRST

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Pre-Exercise Meal

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keeps the athlete from feeling hungry and maintains blood glucose for excercising muscles

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Fueling during exercise

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must consume carbs during activity that are longer than 60

improves performance as it restrores glycorgen stores and blood gluose

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Recovery Meals

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promote protein synthesis and reloading of muscles with glycogen, Consuming 1 to 1.5 g of carb per kg of body weight within g30 min after excercise helps reload muscles

1. availabilyt of adequate carb

2. ingestion of carb as soon as possibe after excercise

3. selection of high-glycemic-load carbs

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ergogenic aid

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substance or treatment intended to directly improve exercise performance.

some are dangerous many are useless

nonpermisable: amino acids, creatien, glycerol, HMB, L-carnitine, Protien powders

permissible : vitamins & minerals, energy bars, sports drinks, meal replacement drinks