Fitness
-
Upload
sumayah-buthainah -
Category
Documents
-
view
21 -
download
0
description
Transcript of Fitness
Benefits Of Fitness• Restful sleep
• Nutritional health
• Optimal body composition
• Optimal bone density
Benefits Of Fitness• 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
Benefits Of Fitness• Low incidence and severity of
anxiety and depression
• Strong self-image
• Long life and high quality of life in the later years
Developing Fitness:
• Guidelines for physical fitness– Type of activity– Frequency– Intensity– Duration
Cardiorespiratory Endurance
• Aerobic activity
– VO2 max-oxygen consumption!
• Cardiorespiratory conditioning– Cardiac output-blood volume per
heartbeat.
• Besides strength, conditioned muscles also use O2 more efficiently and can burn fat longer!
• Balanced fitness program
Anaerobic exercise
Aerobic exercise
Usain Bolt: Sprinter/Distance Runner
ATP + Creatine Phosphate
ATP from fat (if over 20-30 min.)
Glucose Use• Intensity of activity affects
glycogen use
• Lactic acid
• Duration of activity affects glycogen use
Glucose Use• Glucose depletion
– Carbohydrate loading
• Glucose during activity: when?
Dana Torres: Olympic Athlete
Glucose Use• Glucose after activity
• Training affects glycogen use
Geoffrey Mutai: 2011 ING Marathon Champion, NYC.Geoffrey Mutai: 2011 ING Marathon Champion, NYC.
Fat Use• Recommendations for
endurance athletes– 20% - 30% of energy
intake from fat• Dietary fat vs. body fat
stores
Fat Use• Duration...• Intensity...• Training...
• Bottom line...longer duration, slower pace=>fat loss!
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
Vitamins And Minerals
• Iron– Iron deficiency
•Iron-deficiency anemia– Sports anemia– Iron recommendations for
athletes
Fluids And Fluids And ElectrolytesElectrolytes
• Poor beverage choicesPoor beverage choices– CaffeineCaffeine– AlcoholAlcohol