Nutrition and Fitness 11-3.pdf
Nutrition and Fitness 11-3.pdf NUTR 400 L21
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This 6 page Class Notes was uploaded by Madison Krasko on Sunday November 8, 2015. The Class Notes belongs to NUTR 400 L21 at University of New Hampshire taught by Professor Jesse Morrell in Summer 2015. Since its upload, it has received 27 views. For similar materials see Nutrition Health & Well Being in Biological Sciences at University of New Hampshire.
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Date Created: 11/08/15
Week of 11/2 -11/6. Week 3, Notes for Exam 3 I am not paid by the University. I am a student in this class taking my notes on the lectures and the readings. This notes combine the notes from the lecture and the reading assignments. 11-3-15 Nutrition and Fitness 1) What is the most common Eating Disorder?.......... Binge Eating 2) Currently 1/3 of the U.S. kids are overweight *1/2 Americans don’t meet basic physical activity minimal Nutrition and Fitness Physical Activity (PA) effects every system in the body 1/5 Americans do strength training activities What is fitness? The ability to respond or adapt to demands and the stress of physical effort Components: 1) Cardiovascular endurance 2) Muscular strength and endurance 3) Flexibility 4) Healthy body composition 1) Cardiovascular Endurance------ how long we can do cardio. Helps the heart 2) Muscular Strength and Endurance—built by resistance training. Makes muscle stronger 3) Flexibility----- Least studied. Prevents injury 4) Healthy Body Composition—Healthy lean tissue to adipose tissue ratio Achieving Fitness *Modes: -aerobic -resistance -flexibility *Duration *Frequency Recommended (to improve health) -Aerobic Activity 150 minutes per week of moderate-intensity activity 75 minutes per week of vigorous-intensity activity -moderate activity= brisk walking. -vigorous= running -Muscle Strengthening 2 or more times a week All major muscle groups *May be more for individuals who want to lose weight or for older individuals *Of the 4 Aspects of fitness Cardio Endurance is the Most Important for long term health *Max Heart Rate= 220- Age in years. *Heart Rate Range= 50% of Max Heart Rate= bottom range 90% of Max Heart Rate= top range Assessing Fitness *1 Mile Rockport Test: -test of cardiovascular endurance -predicts VO2 Max -VO2 Max= max capacity of the body to use oxygen -how we quantify levels *Press up Test -tests upper body muscly endurance -modified for women *sit and reach test -test of lower back and hamstring flexibility Clicker Question: 1) Sonia is 30 years old. What is her target heart rate? 220-30=190. 190 x 0.5= 95. 190 x .9= 171. Heart Rate= 95-171 BPM What Fuels The Working Muscle? Energy Metabolism 15-30% total daily energy intake used on Physical Activity At rest: 1-1.5 Kcal/Minute Physical Exertion: 15- 36 Kcal/Minute Muscle converts ATP to mechanical energy ATP= molecule with energy potential. Used by cells to fuel the activities we do. Energy stored in chemical bonds of nutrients must be converted into ATP What Type of Diet supports physical activity? Dietary needs *energy -highly variable dependant -monitor weight change *Macronutrients Carb Loading *high glycogen stores 50-80% *Certain activities *increase carb. Intake, decreasing activity *tries to trick the body to store extra glycogen Protein? *provides minimal fuel source *recommendations vary (.8-1.7 g/kg bodyweight) *many athletes consume adequate amounts via the diet Vitamin and Mineral Needs (micronutrients) *similar or slightly increased *special populations *iron vs. sports anemia *calcium status *sports anemia goes away. It happens when there is a quick increase of muscle mass. Blood mass raises to equal the muscle mass increase but the iron does not keep up. This will recover on its own Fuel Needs *needs can be very high due to losses *perspiration -water electrolytes -helps keep the body temperature *decrease fluid intake=potentially fatal *activity, environment, temperature, age influences needs Heat exhaustion (5% loss of bodyweight) 1) muscle spasms 2) rapid and weak pulse 3) lower blood pressure 4) disorientation 5) profuse sweating Heat Stroke (7-10% loss of bodyweight) 1) dry skin 2) confusion 3) loss of consciousness 4) greater than or equal to 104 degrees F body temperature Goal = prevent fluid loss (less than 2% body weight loss) Thirst= late sign of dehydration Strategy Before= 2-3 cups, 2-3 hours before activity During= 1-1.5 cups every 25 minutes Pre-game: Medium size meal 3-4 hours before event Avoid difficult to digest food Hydration Post-game: Small mixed meal within 30 minutes Associated with protein synthesis and restored glycogen Sometimes liquid options are better tolerated. Sports Drinks: Advantages= contain glucose and electrocytes Disadvantages= extra calories and sugar Recommended for: Activities longer than an hour High intensity workouts High fluid losses Readings for NUTRITION AND FITNESS lecture Physical Activity Basics *children 6-17 years 1 hr or more a day of aerobic (brisk walking and running count) muscle strength- 3x a week bone strengthening- 3x a week (jump rope, ect.) *adults 18-64 opt. 1) at least 2.5 hours a week moderate with muscle strengthening 2x opt. 2) 1 hr 15 minutes of vigorous aerobic activity with muscle strength 2x opt. 3) mix of moderate and vigorous aerobic with muscle strengthening 2x a week. *older adults 65+ 2.5 hrs week + 2 days strength 75 min. vigorous +2 x a week strength mix of moderate and vigorous + 2 x strength Benefits of PA Regular Physical Activity Can: control weight reduce cardiovascular risk reduce type 2 diabetes risk reduce some cancers risk strengthen bones and muscle improve mental health and mood To maintain weight: Work to 150/75 minutes per week of aerobic exercise Absolute intensity= amount of energy used by the body per minute of activity Baseline activities= light- intensity activity in daily life exercise Clicker question: Carbs provide 40-50% energy required