Chapter 11 - Nutrition and Fitness Chapter 11 What Is...

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Unformatted text preview: Nutrition and Fitness Chapter 11 What Is Fitness? Physical fitness: good health or physical condition, primarily the result of exercise and proper nutrition Physical activity: voluntary movement that results in energy expenditure (burning calories) Exercise: Any type of structured (planned) physical activity; formalized training Fitness Is Fitness has five basic components: 1. Cardiorespiratory endurance : ability to sustain cardiorespiratory exercise for extended time Examples: 2. Muscle strength : ability to produce force for brief time 3. Muscle endurance: ability to exert force for a long period of time without fatigue 5. Flexibility: range of motion around a joint 6. Body composition: proportion of muscle, fat, water and other body tissues which make up body weight Why Is Fitness Important? Fitness provides numerous benefits: Overall health Reduces risk of heart disease & type 2 diabetes Improves body composition, bone health and immune system Improves sleep and reduces stress Table 11.1 in text! Cardiorespiratory Exercise Can improve cardiorespiratory endurance and body composition Continuous activities that use large muscle groups 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 Examples: Rate of perceived exertion (RPE) measures intensity of cardiorespiratory exercise. (Table 11.2) 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 Repetitions of maximum (RM) refers to intensity of weight training. A Fitness Program Stretching can improve flexibility. Injury prevention? Cramping? Soreness? FITT Principle F requency I ntensity T ime T ype Table 11.3 Physical Activity Recommendations Basic recommendations from ACSM and AHA: 1. Do moderately intensity physical activity 30 minutes a day, five days a week 2. Do eight to 10 strength- training exercises, eight to 12 repetitions of each exercise twice a week Check out pp. 414-415 for suggestions Eating for Fitness First few minutes, energy is provided by anaerobic energy production from breakdown of: Adenosine triphosphate (ATP) Creatine phosphate (CP) Limited amount stored in cells Eating for Fitness...
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This note was uploaded on 02/20/2012 for the course HPEB 502 taught by Professor Montgomery during the Fall '09 term at South Carolina.

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Chapter 11 - Nutrition and Fitness Chapter 11 What Is...

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