Chapter 14 - Chapter 14 Physical activity and sports...

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Unformatted text preview: Chapter 14 Physical activity and sports nutrition What is Physical Activity? Body movement produced by muscle action that increases energy expenditure. eg: activities of daily living such as shopping, gardening, house keeping, etc What is Exercise? Planned, structured, repetitive, and purposeful physical activity e.g.: training for or performing athletics, sports, or recreational activities such as jogging, roller-blading, swimming, etc. Physical activity vs exercise What is physical fitness? Product of regular exercise: Muscular strength Muscular endurance Flexibility Body composition Cardiorespiratory endurance Power Agility Improve health Improve performance Benefits of Exercise Prevents chronic disease Preserves muscle mass, => strength and balance Maintains a high metabolic rate Boosts immune system Improves sleep Good for mood, anti-depression, positive self-image, self-confidence Rejuvenates the brain (prevents dementia and Alzheimers disease) Components of fitness 1. Conditioning 2. Strength 3. Flexibility Developing Fitness according to ACSM Developing Fitness- The Overload Principle : achieves fitness by slightly increasing your physical activity beyond comfortable level without subjecting your body to high stress. - 3 key components: Frequency Intensity Duration Overload Principle Tips to successfully use the overload principle: If you enjoy the work-out: do it more often ( Frequency) If you do not have much time : increase intensity (Intensity) If you dislike hard work: take it easy and do it for longer time periods (Duration) Bodys adaptation to physical activity (and inactivity) Putting stress on your muscle calls for muscle fiber recruitment to withstand the stress Hypertrophy Lack of applied stress (inactivity) muscle starts breaking down fibers atrophy Cardiorespiratory endurance Cardiorespiratory endurance Ability to remain active with an elevated heart rate (meeting the oxygen demand of your muscles). Benefit : Increase in oxygen delivery to all organs including brain. Heart (muscle) becomes more efficient at pumping blood to meet oxygen needs Measure: Maximal oxygen uptake during exercise (VO2 max) Advantage : A trained endurance muscle can efficiently burn fat for energy Cardiorespiratory conditioning 1. Activity should be maintained for 20 min or longer 2. Train at an intensity to elevate your heart rate (up to 90% of HR is considered safe for highly fit athletes) How to calculate your training...
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This note was uploaded on 02/02/2012 for the course HWS 332 taught by Professor Bagdash during the Fall '11 term at Binghamton University.

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Chapter 14 - Chapter 14 Physical activity and sports...

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