chapter 10 power point

© 2016 Pearson Education, Inc.

Chapter 10 Lecture

Chapter 10:Nutrition and Physical Activity: Keys to Good Health

Learning Outcomes

1. Compare and contrast the concepts of physical activity, leisure-time physical activity, exercise, and physical fitness.

2. Identify the four components of physical fitness.

3. List at least four health benefits of being physically active on a regular basis.

4. Explain how to identify and achieve your personal fitness goals.


Learning Outcomes

5. Describe the FITT principle and calculate your maximal and training heart rate range.

6. List and describe at least three processes by which the body breaks down fuels to support physical activity.

7. Discuss at least three changes in nutrient needs that can occur in response to an increase in physical activity or vigorous exercise training.


Learning Outcomes

8. Describe the concept of carbohydrate loading, and discuss situations in which this practice may be beneficial to athletic performance.

9. Discuss several deceptive tactics companies use to market ergogenic aids.

10.Identify the claims for, research evidence on, and potential heath risks of at least three ergogenic aids.


Why Engage in Physical Activity?

• Physical activity: any muscle movement that increases energy expenditure

• Leisure-time physical activity: activity not related to a person's occupation

• Exercise:• Purposeful, planned physical activity• A type of leisure-time physical activity



• Physical activity:• promotes physical fitness• reduces the risk of chronic disease



• Physical fitness: the ability to carry out daily tasks with vigor and alertness, with energy left over to enjoy leisure-time pursuits

• Physical fitness is composed of:• aerobic exercise• resistance training• stretching


Components of Physical Fitness



• Regular physical activity:• reduces the risk of heart disease, stroke, high

blood pressure• reduces the risk for obesity• reduces the risk for type 2 diabetes• may reduce the risk for colon cancer• reduces the risk for osteoporosis



• Despite the clear benefits of regular physical activity:• Almost 50% all U.S. adults do not do

sufficient physical activity.• 23% of U.S. adults admit to doing no leisure-

time physical activity at all.• 31.5% of high school students participate in

daily physical education.


Rates of Physical Inactivity


Sound Fitness Program

• A sound physical fitness program:• assesses your current level of fitness• identifies your personal goals• is consistent, varied and fun• appropriately overloads the body• includes a warm-up and cool-down period



• A sound physical fitness program meets your personal goals.

• An individual's fitness program will be different if he or she is:• training for athletic competition• working toward cardiorespiratory fitness• trying to maintain overall health



• A sound physical fitness program is fun.• An individual's fitness program should focus on

what he or she enjoys• outdoor activities• social recreation



• A sound physical fitness program includes variety and consistency.

• A variety of activities prevents boredom.• Fun is an important motivator in maintaining

regular physical activity.



• A sound physical fitness program appropriately overloads the body.

• Overload principle: additional physical demands on the body to improve fitness• Too much physical exertion is NOT

recommended.• The FITT principle can be used to determine

appropriate overload.



• The FITT principle • Frequency: the frequency of physical activity

varies with fitness goals• Intensity: proper intensity may be based on

maximal heart rate• Time of activity: whether the total activity

time is an accumulation of activities or completed all at once

• Type of activity



• A sound physical fitness program includes a warm-up and a cool-down period.• Includes stretching and calisthenics• Helps prevent injuries• May reduce muscle soreness


Fuel for Physical Activity

• Adenosine triphosphate (ATP): the energy-carrying molecule in the body

• Energy is released from ATP as phosphates are broken off the molecule.



• ATP must be generated continuously since muscles store only enough ATP for 1–3 seconds of activity.

• After depleting ATP stores, muscles turn to other sources.• Creatine phosphate (CP) stores some

energy that can be used to make ATP.



• After creatine phosphate, carbohydrates are the next source of energy for the production of ATP.

• Glucose is the primary carbohydrate used to generate ATP.

• Glycolysis: first step in the metabolism of glucose



• Aerobic breakdown of glucose: • occurs in the presence of oxygen• yields 36–38 molecules of ATP per glucose

• Anaerobic breakdown of glucose: • occurs in the absence of oxygen• yields 2 ATP molecules per glucose molecule


Nutrition for Physical Activity

• Energy needs:• may be higher for athletes• are different for males and females• depend on body size• depend on the type of physical activity



• Carbohydrates• Primary energy source for endurance and

strength athletes• Recommended 45%–65%• 6–10 grams of carbohydrates per kg of body

weight within the first 24 hours• Carbohydrate loading

• May benefit marathon, long-distance swimming, and cross-country skiing



• Fats• A very abundant energy source, even in lean

people• Provide more than twice as much energy per

gram as carbohydrate• Spare carbohydrates for fuel• Moderate fat intake is recommended.

• 20%–35%



• Proteins (amino acids) are not used as a fuel source for exercise.

• Increased protein needs for athletes• 1–1.8 grams protein per kg body weight,

depending on the amount of physical exercise



• Maintaining water balance is critical for physically active people.

• The body depends on water for evaporative cooling.

• Inadequate fluid intake during exercise can lead to dehydration and heat illnesses.

• Drink fluids before, during, and after exercise.• Consume enough water to maintain body weight.• Training in hot environments requires careful

attention to water intake.


Symptoms of Exercise Dehydration



• The requirements for some vitamins and minerals may be altered in athletes.• B-vitamins• Calcium• Iron

• Adequate intake of these nutrients can be met with a healthy diet and should not require supplementation.


Ergogenic Aids

• Ergogenic aids: substances used to improve exercise and athletic performance• Many of these products are not effective.• Some of these products are dangerous.• Reliable research and accurate information

on these products are hard to find.


Ergogenic Aids

• Ergogenic aids that claim to increase muscle and strength include:• anabolic steroids• precursors of testosterone

• androstenedione ("andro")• dehydroepiandrosterone (DHEA)

• GHB (gamma-hydroxybutyric acid)• creatine• protein and amino acid supplements• beta-hydroxy-beta-methylbutyrate (HMB)


Ergogenic Aids

• Ergogenic aids that claim to increase energy levels and optimize fuel use include:• caffeine• ephedrine (ephedra)• carnitine• chromium• ribose• beta-alanine• nitrate


chapter 10 power point

Education

sufficient physical

concepts of physical

components of physical

daily physical education

sound physical fitness

pearson education

rates of physical inactivity

sound fitness program