HS201 - (13) Nutrition and Exercise

HS201 - (13) Nutrition and Exercise - Nutrition Fitness...

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Prof Joan Salge Blake, MS, RD, LDN
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What Is Physical Fitness? Physical fitness: Good health or physical condition, primarily result of exercise and proper nutrition Fitness has five basic components: 1. Cardiorespiratory endurance : ability to sustain cardiorespiratory exercise for extended time Examples: running, biking Heart, blood, and lungs must provide enough oxygen and energy to muscles 1. Muscle strength : ability to produce force for brief time Continued…
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What Is Physical Fitness? 3. Muscle endurance : ability to exert force for a long period of time without fatigue Muscle strength and endurance best achieved with weight training 4. Flexibility : range of motion around a joint Improved with stretching 4. Body composition : proportion of muscle, fat, water and other body tissues which make up body weight
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Running To Read Your Email Over half of adults in U.S. do not meet regular physical activity recommendations
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What Does a Fitness Program Look Like? Cardiorespiratory exercise can improve cardiorespiratory endurance and body composition. Continuous activities that use large muscle groups Examples: high-impact aerobics, stair climbing, brisk walking Primarily aerobic because it uses oxygen Heart rate and stroke volume increased to maximize blood flow delivery to muscles Reduces risk of heart disease, helps maintain healthy weight, and improve body composition
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What Does a Fitness Program Look Like? Weight training can improve muscle strength, muscle endurance, and body composition. To increase muscle strength: low number of repetitions using heavy weights To increase muscle endurance: high number of repetitions using lighter weights Important to rest between sets of an exercise and between workouts to prevent muscle strains and injury
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FITT Principle F = Frequency (Amt of Sessions/week) I = Intensity (How Hard You Excerise) T = Time (Length of Time You Exercise) T = Type (Walking, Weight Training, Stretching)
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Using FITT to Improve Fitness Table 11.3
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Physical Activity Pyramid Figure 11.1
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Energy for Exercise Your body runs on water, oxygen, and food—primarily carbohydrate and fat.
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Fuels that support body activity are Glucose From carbohydrate Fatty acids From fat
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How Are Carbohydrate, Fat, and Protein Used During Exercise? Carbohydrate
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HS201 - (13) Nutrition and Exercise - Nutrition Fitness...

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