Fitness Fitness includes –Flexibility (free movement of joints) –Muscle Strength and Endurance (allows muscles to work harder and longer without fatigue)

Fitness• Fitness includes

– Flexibility (free movement of joints)– Muscle Strength and Endurance (allows muscles to

work harder and longer without fatigue)– Endurance

• Cardiorespiratory (supports function of the lungs and heart)• Muscle

– Skill– Coordination– Balance– Speed

• Sedentary– When you do not move your body very

much e.g. computer work, watching movies, driving

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness• Restful sleep• Nutritional health• Optimal body composition• Optimal bone density• Resistance to colds and other infectious

diseases• Low risks of some types of cancers• Strong circulation and lung function


Benefits Of Fitness

• Low risk of cardiovascular disease• Low risk of type 2 diabetes• Reduced risk of gallbladder disease in

women• Low incidence and severity of anxiety

and depression• Strong self-image• Long life and high quality of life in the

later years


Developing Fitness• Conditioning

– Training the body to adapt to more work by microscopic changes in the body

• Overload principle– Demanding a little more of the body in each

training session

• Guidelines for physical fitness– Apply overload principle to

• Type of activity• Frequency• Intensity• Duration


Developing Fitness• Body’s response to physical activity

– Take a look at the active arm of a tennis player, it will be much bigger and stronger than the other arm

– Hypertrophy • Development and growth of muscles when

you work them repeatedly

– Atrophy• Muscles diminish in size and lose strength

when not used for a while• This is a big problem for athletes in seasonal

sports (what happens to them in off-season)


Developing Fitness• Exercise

– Proper form• You can do more harm by doing an exercise

wrong– Warm-up and cool-down– Stretching

• When and how much?• Recent research suggests only after exercise

– Cautions on starting• Start slow • If you have health problems consult a doctor

first• Weight training


Cardiorespiratory Endurance• Aerobic activity

– VO2 max• Amount of oxygen consumed per

minute while working out

• An indicator of how well your heart and lungs are working

• Cardiorespiratory conditioning– Increases Cardiac output– Increases stroke volume– Slows resting pulse rate– Increase breathing efficiency– Improves circulation– Reduces blood pressure


Delivery Of Oxygen To Muscles

Cardiorespiratory Endurance• Muscle conditioning

– Fit muscles use oxygen more efficiently • This reduces the strain on the heart• Such muscles also burn more fat – bonus!• Weight lifting vs cardio

• Balanced fitness program– Start at your fitness level– Pick activities you enjoy so you will

continue to do them– Balance cardiovascular (aerobic), flexibility

(stretching) and strength and endurance activities (weight training)

Physical Activity Pyramid

Varied activities ensure that you use many different muscles


The Energy Systems


• Anaerobic exercise

• Aerobic exercise

Glucose Use• Glycogen

– Glycogen in liver and muscles provide the energy for exercise

– Diet affects how much glycogen is stored– This is why low carb dieters sometimes have problems with

energy for exercise

• Intensity and Duration of activity affects glycogen use– Low intensity, long duration (>20 minutes) burns more fat

and conserves glycogen

• Lactic acid– High intensity activity (e.g. sprinting) depletes glycogen and

results in lactic acid (actually hydrogen ion) accumulation

• Interval training– Trains the body to get more efficient in handling high

intensity activity (more important for performance athletes than average individual)


Energy systems –correlation to glucose and fatty acids

• ATP– ATP is the energy molecule used by your muscles– ATP is converted to ADP to release the energy– Some of the energy released is used for muscle contraction and the rest for

heat (that is why you get hot when you exercise)– Small amounts of ATP are present in all cells

• Creatinine phosphate– Found in muscles– Can provide the phosphate to convert ADP to ATP immediately after exercise

starts before energy sources such as glucose (from glycogen) kick in• Energy yielding nutrients – glucose (glycogen, amino acids), fatty acids

– At rest the body uses mostly fatty acids and glucose for energy– During activity a mixture of all the energy sources are used depending on the

type of activity– Aerobic respiration provides the most number of calories (Remember the

electron transport chain)– Remember fatty acids can only be used throug aerobic respiration– Anaerobic respiration uses only glucose, is inefficient and produces lactic

acid• Intensity and Duration

– Low intensity, long duration activities are able to use aerobic respiration and can use fatty acids as well as glucose for energy

– High intensity, short duration activities like slam dunks or intense weightlifting use glucose anerobically and hence the lactic acid “burn”

Glucose Use• Diet affects glycogen storage and use


Endurance training

• Oxygen– Myoglobin– Muscles that are fit have myglobin– Red meat vs white meat– Long distance runners vs sprinters


Glucose Use• Glucose depletion

– Carbohydrate loading• Glucose after activity

– Glycogen stores are replenished by glucose immediately after exercise

• Training affects glycogen use


Fat Use• Recommendations for

endurance athletes– 20% - 30% of energy

intake from fat• Dietary fat vs. body fat

stores


Fat Use• Duration of activity

affects fat use• Intensity of activity

affects fat use• Training affects fat

use


Protein Use• Protein used in muscle building

• Protein used as fuel

• Diet affects protein use during activity


Protein Use• Intensity and duration of activity

affect protein use during activity• Training affects protein use


Protein Use


Vitamins And Minerals

• Supplements

• Vitamin E


Vitamins And Minerals

• Iron– Iron deficiency

•Iron-deficiency anemia– Sports anemia– Iron recommendations for

athletes


Fluids And Electrolytes

• Fluid losses via sweat

• Hyperthermia– Heat stroke

• Hypothermia





• Electrolyte losses and replacement

• Hyponatremia



• Poor beverage choices– Caffeine– Alcohol


Choosing A Diet• Water

• Nutrient density

• Carbohydrate

• Protein


Choosing A Diet


Choosing A Diet• Pregame meals


Choosing A Diet• Postgame meals


Supplements

• Ergogenic aids

• Protein powders

• Amino acid supplements


Supplements• Carnitine

• Chromium picolinate

• Complete nutrition supplements


Supplements• Creatine

• Caffeine

• Oxygenated water



Supplements• DHEA and androstenedione

• Human growth hormone = hGH


Documents

Fitness Fitness includes –Flexibility (free movement of joints) –Muscle Strength and Endurance (allows muscles to work harder and longer without fatigue)