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Chapter 11 - NutritionandFitness Chapter11 WhatIsFitness...

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Nutrition and Fitness Chapter 11
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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
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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
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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
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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!
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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)
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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.
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A Fitness Program Stretching  can improve flexibility. Injury prevention?  Cramping? Soreness?
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FITT Principle  F requency I ntensity T ime  T ype Table 11.3
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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 
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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
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