Chapter 10 Nutrition Fitness and Physical Activity

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Chapter 10 Nutrition, Fitness, and Physical Activity

Nutrition and Fitness n n Fitness, like good Nutrition, is an essential component of good health. Moderate amount of physical activity recommend for all ages. q q About 33% of adults engage regular physical activity. About 38% of adults report no physical activity at all. © 2007 Thomson - Wadsworth

Nutrition and Fitness n n Fitness is defined as the ability to perform routine physical activity without undue fatigue. The overload principle assumes that the body will adapt to the stresses placed on it. Copyright 2010, John Wiley & Sons, Inc.

Benefits of Physical Activity n n Being fit is more than being free of disease; it is feeling full of vitality and enthusiasm for life. Fitness: the body’s ability to meet physical demands, composed of four components: q Strength q Flexibility q Muscle endurance q Cardiovascular endurance © 2007 Thomson - Wadsworth

Benefits of Physical Activity n n n n Increased self-confidence Help weight control More energy Less stress and anxiety Improved sleep Enhanced immunity Lowered risk of heart disease q q q n Decreased risk of certain cancers n Decreased risk of diabetes n Decreased risk of high blood pressure q q The total blood volume increase so blood can carry more oxygen. Each beat of the heart pumps more blood, it needs to pump less often. Heart muscles become stronger and larger Blood moves easily and blood pressure falls Circulation through the body’s arteries and veins improves. n Increased quality of life n Increased independence in life’s later years © 2007 Thomson - Wadsworth

Getting Started on Lifetime Fitness n n n The institute of Medicine recommended that at least 60 minutes on most days of the week engaged in any of numerous forms of physical activity This 60 minutes can be accumulative in relatively brief sessions of activity. The total amount of activity is more important than of the manner in which it is carried out. © 2007 Thomson - Wadsworth

Exercise Recommendation n n Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. Both aerobic (endurance) and musclestrengthening (resistance) physical activity are beneficial. Copyright 2010, John Wiley & Sons, Inc.

Lifetime Fitness n The More Active you Are, The More Fit You Likely to Be www. squidoo. com

Lifetime Fitness n For total fitness an exercise program : q q q n n Aerobic activity Strength training Stretching. Fitness builds slowly—activity should increase gradually. Consistency is very important. Establish a regular pattern of activity and then aim to increase over time. View your exercise as a lifelong commitment. © 2007 Thomson - Wadsworth

Components of Fitness n Physical Condition: q q q Planed program of exercise directed toward improving function of a particular of body system. Overload: an extra physical demand placed on the body. Muscles response to the overload by n n n Gaining strength Ability to endurance The overload principal applies to all aspects of fittniess. © 2007 Thomson - Wadsworth

Components of Fitness Physical Conditioning n Ways that you can apply overloaded (Increase strength and size) q Increase frequency (more often) q Increase intensity (more strenuous) q Increase time (exercise Hypertrophy: an increase in size in longer) response to use. Atrophy: a decrease in size in response n. to disuse © 2007 Thomson - Wadsworth

Components of Fitness n n n Strength: is the ability of the muscles to work against resistance. . The purpose of strength training q To build well-toned muscles that let you accomplish daily activities at work and to prevent injury. n The benefit is that the strong muscles, tendons, and ligaments play a key role in preventing injury. Strength training also helps with weight loss q By increasing lean muscle and thus increasing a person’s resting metabolic rate. © 2007 Thomson - Wadsworth

Components of Fitness n n Flexibility: the ability to bend or extend without injury Flexibility depends on q q q Elasticity of the muscles, tendons, and ligaments On the condition of the joints. Flexibility decreases with aging but improves in response to stretching. n How improve the flexibility? n Stretching exercises improve flexibility q q By increasing muscle and tendon elasticity and length. Stretching should be done slowly called static stretches. © 2007 Thomson - Wadsworth

Components of Fitness Endurance: the ability to sustain an effort for a long time. Two types are: n Muscle endurance: The power of muscles to keep going for long periods. q It affect to the performances. n Example: your ability to pedal during the 10 miles of a 100 miles bike tour. n n n Cardiovascular endurance: the ability of the cardiovascular system to sustain effort over a period of time. Your heart muscles can respond to repeated demands by becoming larger and stronger. Exercises that promote cardiovascular endurance are the Best for making short-term fitness gains. Best for long-term health improvements. Best for weight control. © 2007 Thomson - Wadsworth

Components of Fitness • The best exercises to develop cardiovascular endurance are those that repetitively use large muscle groups • Arms and legs • Last for a continuous 20 to 60 minutes. www. cartoonstock. com

Energy for Exercise n n n Your body runs on water, oxygen, and food— primarily carbohydrate and fat. Metabolism: The chemical reactions that use these substances to make energy are called metabolism. Your body has two interrelated energy-producing systems: q Aerobic: requiring oxygen. q Anaerobic: not requiring oxygen. © 2007 Thomson - Wadsworth

Energy for Exercise n With ample oxygen, muscles can extract all available energy from carbohydrate and fat by means of aerobic metabolism. When the muscles’ activity is great q oxygen supply will not meet their demands, n so they must also rely on anaerobic metabolism to make energy. © 2007 Thomson - Wadsworth

Energy for Exercise n n Since the anaerobic metabolic pathway can burn only carbohydrates for fuel, it depend heavily on your limited body stores of carbohydrates. This system does provide an immediate source of energy without relying on oxygen. This energy-yielding system is extremely inefficient; q Only 5% of carbohydrate’s energy-producing potential is harnessed by this pathway. The anaerobic metabolic pathway only partially burns your carbohydrate, so it produce lactic acid in your muscles n Which is partly broken down portions of glucose. The buildup of lactic acid causes burning pain in the muscles. © 2007 Thomson - Wadsworth

Energy for Exercise n n n How we can deal with lactic acid buildup? Relax the muscles at every opportunity so that the circulating blood can carry it away and bring oxygen to support aerobic metabolism. Lactic acid is not a waste product q When oxygen reaches your muscles, Lactic acid is return to your liver, which converts it back to glucose. © 2007 Thomson - Wadsworth

Fitness and Exercise n n Aerobic exercise includes endurance exercises such as jogging, swimming, or cycling, or any exercise that increases heart rate and uses oxygen to produce energy as ATP. The cardiorespiratory system includes the circulatory and respiratory systems, delivering oxygen and nutrients to the cells. Copyright 2010, John Wiley & Sons, Inc.

Exercise, the Heart and Muscles n n n Regular aerobic exercise strengthens the heart muscle, increases stroke volume and decreases the resting heart rate. The resting heart rate can be measured by counting the number of pulses per minute while at rest. Aerobic capacity is the body’s maximum ability to generate ATP by aerobic metabolism during exercise. Aerobic capacity is also called VO 2 max. Stress or overload during exercise causes muscles to adapt by increasing in size and strength. This is called hypertrophy. When muscles are not used, they atrophy, becoming smaller and weaker. Exercise builds and maintains muscles. People who are fit have a greater proportion of lean body tissue than those who are not fit. Copyright 2010, John Wiley & Sons, Inc.

Energy for Exercise n Aerobic exercise improves endurance of the lungs and the muscles around the arteries and the walls of the digestive tract and the muscles directly involve in the activity. (cardiovascular conditioning or the training effect) q q In cardiovascular conditioning, the total blood volume increases so the blood can carry more oxygen. The heart muscle become stronger and larger n Each beat of hear pump more blood, and pump less often. The muscles that work the lungs gain strength and endurance n Breathing becomes more efficient Circulation around the body’s arteries and veins improves n Blood moves more easily and blood pressure falls © 2007 Thomson - Wadsworth

• The more fit a muscle is, the more oxygen it draws form the blood • Oxygen draws from the lungs • More oxygen inhales form the inhaled air • Cardiovascular system responds to the demand to the oxygen by building up its capacity to deliver oxygen. © 2007 Thomson - Wadsworth

Health Benefits of Exercise n In addition to increased flexibility and the ability to easily perform daily activities, benefits of regular exercise include: n n n Weight management Cardiovascular health Diabetes prevention or management Bone and joint health Possible reduction of cancer risk Psychological health Copyright 2010, John Wiley & Sons, Inc.

Exercise and Weight Management n n Increase energy needs Lean body mass q q n Total basal need Slows the loss of lean tissue that occurs with energy restriction The more energy you expand, the more food you can consume while maintaining a health weight. Copyright 2010, John Wiley & Sons, Inc.

Exercise Recommendation n n All adults should avoid inactivity. Some physical activity is better than none For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderateintensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Copyright 2010, John Wiley & Sons, Inc.

Fitness Program n n Aerobic exercise for cardiovascular condition Stretching exercises for flexibility Resistance exercises to increase muscle strength and muscular endurance Minimum amount of time spent in sedentary activities Copyright 2010, John Wiley & Sons, Inc.

Calculating Your Aerobic Zone Target heart rate: the heartbeat rate— fast enough to push the heart to achieve cardiovascular condition effect but not so fast as to strain it Example: Jennifer, age 25 q Maximum heart rate: 220– 25=195 q Lower limit (06%) of target heart rate range: 0. 06 X 195=117 q Upper limit (90%) of target heart rate range: 0. 85 x 195=166 n Target heart rate range: 107 to 176 beats per minute. © 2007 Thomson - Wadsworth

Fitness Program Total of energy: q Frequency (more often) q Intensity (more strenuous) q Duration (time you spend) n. q A fitness program should be planed based on • Needs • Goals • Abilities © 2007 Thomson - Wadsworth

Suggestions for Exercise Programs n n The American College of Sports Medicine (ACSM) recommends an exercise stress test for men over 40 and women over 50 who plan to start a vigorous exercise program. Exercise stress test: a test that monitors heart function during exercise to detect abnormalities that may not show up under ordinary conditions; exercise physiologists and trained physicians or health care professionals can administer the test. © 2007 Thomson - Wadsworth

Fueling Exercise n n n Aerobic Metabolism is metabolism in the presence of oxygen. Glucose, fatty acids and amino acids are completely broken down to form CO 2 and H 2 O and to produce ATP. Anaerobic Metabolism is metabolism in the absence of oxygen. Each molecule of glucose produces two molecules of ATP. Glucose is metabolized in this way when oxygen cannot be supplied quickly enough to the tissues to support aerobic metabolism. Anaerobic Metabolism is also called Anaerobic Glycolysis. Copyright 2010, John Wiley & Sons, Inc.

Fuels for Exercise Glucose Use During Exercise n n n Glucose comes from carbohydrate-rich foods. Your body stores glucose in your liver and muscles as glycogen. During exercise, the body supplies glucose to the muscles from the stores of glycogen in the liver and in the muscles themselves. © 2007 Thomson - Wadsworth

Exercise Duration and Fuel Use n n n When you start exercise, your heart and lung does not have time to step up their delivery of oxygen to the muscles Muscles rely on the small amount of ATP (muscles) (10 seconds) Then ADP ATP The amount is small If the heart rate and berating does not increase enough to deliver more oxygen, muscles produce ATP without oxygen, using glucose as a fuel The amount of glucose is limited, so anaerobic metabolism cannot continue Copyright 2010, John Wiley & Sons, Inc.

Long-term energy: Aerobic metabolism n n n When you have been exercising for two or three minutes, your breathing and heart rate have increased to supply more oxygen (aerobic) Aerobic metabolism produces ATP at a slower rate, but much efficient (compare to anaerobic), 18 time more ATP for each molecule of glucose Copyright 2010, John Wiley & Sons, Inc.

Long-term energy: Aerobic metabolism (2) n n Aerobic metabolism q Fatty acids, amino acids 90% of stored energy is found in adipose tissue q Amply amount of fatty acids n Copyright 2010, John Wiley & Sons, Inc.

Fuels for Exercise n n Fat Use during Exercise When you exercise, the fat your muscles burn comes from the fatty deposits all over the body. A person who is of desirable body weight may store 25 to 30 pounds of body fat but only about 1 pound of carbohydrate. Although your supply of fat is almost unlimited, the ability of your muscles to use fat for energy is not. Even for aerobic activity body uses some glucose , which means if the exercise continue long enough, glycogen store are eventually depleted, causing fatigue. © 2007 Thomson - Wadsworth

Fuels for Exercise n Researches show q When athletes exercise in moderate intensity, they initially use more carbohydrate than fat for fuel q Gradually when exercise continues more than 20 minutes, the fuel ratio shifts and athletes use more fat. q For athletes participating in endurance sports, such as marathon runners , switching to a fat-burning energy system is important. © 2007 Thomson - Wadsworth

Protein as a fuel for exercise n n n Small amounts of amino acids are used for energy The amount increases if your diet does not provide enough total energy to meet needs If you consume more protein than you need If you involve in endurance exercise The NH 3 remove, and the rest produce ATP Copyright 2010, John Wiley & Sons, Inc.

Fuels for Exercise n n When first attempting an activity, a person uses more glucose than a trained athlete does. This is because the muscles can quickly and easily extract energy from glucose. Extracting energy from fat takes longer and requires that the muscle cells contain abundant fat-burning enzymes. With training the muscles adapt, packing cells with more fat-burning enzymes - as a result, trained muscles use more fat and conserve their glucose. © 2007 Thomson - Wadsworth

Fuels for Exercise n n n n Carbohydrate loading? A practice endurance athletes follow to trick their muscles into storing extra glycogen How? With 90 minutes continues high intensity exercise. This may not be beneficial for people who exercise less than 90 minutes per workout at a low intensity, Endurance athletes who follow this plan can keep going longer than their competitors without ill effects. Extra glycogen offers an additional advantage; as glycogen breaks down, it releases water, which helps to meet the athlete’s fluid needs. © 2007 Thomson - Wadsworth

Fuels for Exercise For most people, fat isn’t used much as a fuel for exercise until you’ve been working out aerobically for at least 20 min, and it is not used as a primary fuel until after 2 hours. © 2007 Thomson - Wadsworth

Fuels for Exercise n n n Fit people have more muscle than fat Exercise involves muscles Muscles are made largely of protein q It would seem logical, then, that to become or stay fit, an athlete might need more protein. © 2007 Thomson - Wadsworth

A high-carbohydrate diet can increase an athlete’s endurance. In this study: fat and protein diet = 94% of calories from fat & 6% from protein; normal mixed diet = 55% carbohydrate; & highcarbohydrate diet = 83% carbohydrate. © 2007 Thomson - Wadsworth

Nutrient Needs for Physical Activity n n To maximize glycogen stores and optimize performance, a diet providing about 6 to 10 g of carbohydrate/kg of body wt/day is recommended The recommended of fat is the same as the general population between 20 -35% of total calories To allow for enough carbohydrate, fat intake around 20% might be required Fat less than 20% do not benfit perfomance © 2007 Thomson - Wadsworth

Fuels for Exercise n The body of an athlete may use slightly more protein, especially during the initial stages of change. Why? n Initial increases q In muscle mass q Numbers of red blood cells to carry oxygen q Amounts of aerobic enzymes in muscles to use fuel efficiently q Hormonal changes during exercise can temporarily slow the synthesis of protein the muscle n Encourage the muscle to break down its protein stores. n A diet with 15 -15% protein

Protein Needs for Fitness How much protein an athlete uses for fuel during hard exercise depends on exercise intensity and duration, the athlete’s fitness level, and the glycogen stores in the athlete’s muscles. © 2007 Thomson - Wadsworth

Vitamins & Minerals for Exercise n n n Vitamins are the links and regulators of energyproducing and muscle-building pathways. Without them, your muscles’ ability to convert food energy to body energy and muscle protein formation will be slow. The B vitamins are of special interest to athletes because they control the energy-producing reactions of metabolism. © 2007 Thomson - Wadsworth

Vitamins & Minerals for Exercise n n n A well-balanced diet that meets an athlete’s energy needs and that features complex carbohydrate-rich foods will ensure B vitamin intakes proportional to energy intake. Researchers are presently studying the protective effects of antioxidants on recovery from exercise and performance. Five or more fruits and vegetables per day will help athletes meet recommended intakes for the antioxidant nutrients. © 2007 Thomson - Wadsworth

Vitamins & Minerals for Exercise Minerals n Iron is a core component of the body’s oxygen taxi service: hemoglobin and myoglobin. n A lack of oxygen compromises the muscles’ ability to perform. n Sports anemia: a temporary condition of low blood hemoglobin level, associated with the early stage of athletic training. © 2007 Thomson - Wadsworth

$Vitamins & Minerals for Exercise Bones and Exercise n Stress fracture: bone damage or$ Vitamins & Minerals for Exercise Bones and Exercise n Stress fracture: bone damage or breakage caused by stress on bone surfaces during exercise. n Bones absorb great stresses during exercise, and, like the muscles, they respond by growing thicker and stronger. n A bone not strong enough to tolerate strong exercise can break that known as a stress fracture. n Three probable causes: q Unbalanced muscle development q Bone weakness q Low level of the estrogen(occurs in women) © 2007 Thomson - Wadsworth

Vitamins & Minerals for Exercise n Some women who exercise very hard , cease to menstruate, a condition called amenorrhea. q q n . Low level of estrogen, hormones essential for maintaining integrity of the bones. n Women who have athletic amenorrhea are at risk for stress fractures now and adult bone loss later in life. Eating disorders are sometimes related to athletic amenorrhea, and a logical part of diagnosis is to look carefully at the woman’s diet for adequacy. © 2007 Thomson - Wadsworth Amenorrhea: cessation of menstruation associated with strenuous athletic training

Nutrient Needs During Physical Activity n n n The source of dietary energy can be as important as the amount of energy in an athlete’s diet. Vitamins and minerals requiring special attention from athletes: n B vitamins n Antioxidant vitamins, such as vitamins C and E n Iron n Calcium The general proportion of energy for athletes and healthy individuals should be: n 45– 65% total energy from carbohydrates n 20– 35% from fat n 10– 35% from protein Copyright 2010, John Wiley & Sons, Inc.

Fluid Needs During Physical Activity n n n During exercise, water is needed to eliminate heat, transport oxygen and nutrients to the muscles and remove waste products such as lactic acid from the muscles. The ability to do this depends on hydration levels. At rest in a temperate climate, an adults loses about 4 ½ cups of water per day through evaporation from the skin and lungs. Even with regular consumption, it may not be possible to consume sufficient fluid to remain properly hydrated. Failure to compensate for fluid losses can result in dehydration. If heat cannot be lost from the body, body temperature rises and exercise performance as well as health can be jeopardized. Copyright 2010, John Wiley & Sons, Inc.

Fluid Needs and Exercise n n To replenish fluid lost during exercise q Drinking fluid before, during, and after exercise. Ignoring body fluid needs can make slow your performance and increase risk of heat-related injury. Heat stroke: an acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention also called sun stroke © 2007 Thomson - Wadsworth

Fluid Needs and Exercise n For exercise lasting more than 60 minutes q q Sport drinks containing a small amount of carbohydrate (10 -20 g /cup) and electrolytes (around 150 mg of sodium /cup) The right portion of the carbohydrate to the water is key point. © 2007 Thomson - Wadsworth

Fluid Needs and Exercise n n Fluid Replacement Drinks Sports drinks are designed to enhance the body’s use of carbohydrate and water. The carbohydrate in a sports beverage serves three purposes during exercise: q Becomes an energy source for working muscles. q Helps maintain blood glucose at an optimum level. q Helps increase the rate of water absorption from the small intestine, helping maintain plasma volume. © 2007 Thomson - Wadsworth

Fluid Needs and Exercise n n n Factors to consider when choosing a sports drink: The ideal beverage should leave the digestive tract rapidly and enter circulation, where it is needed. The drink should contain at least 4% but no more than 8% carbohydrate volume. q Drinks containing more than 10% carbohydrate (sodas, fruit juice, or some sport drinks) take longer to absorb. q Also can cause cramps, nausea, bloating, and diarrhea. q Drinks with less than 4% carbohydrate may not offer an endurance-enhancing effect. © 2007 Thomson - Wadsworth

Fluid Needs and Exercise n Sodium is another ingredient to which attention should be paid. q Since most people consume enough sodium in their regular diet, it’s not essential that the fluidreplacement drink provide large amounts of sodium. q Too much sodium can delay muscles’ receipt of water. © 2007 Thomson - Wadsworth

Planning and Diet Food for Fitness n n The best nutrition prescription for peak performance is a wellbalanced diet. n Two critical nutrition periods for the athlete are the training diet and the pre-competition diet. An eating plan that supplies 60% of calories from complex carbohydrate, 15% of calories from protein, and 25% of calories from fat will enable both athletes and fitness enthusiasts to supply muscles with a proper fuel mix and maintain health. © 2007 Thomson - Wadsworth

Planning the Diet n A diet rich in complex carbohydrate and low in fat not only provides the best balance of nutrients for health but also supports physical activity best… n n Choose foods to provide nutrients as well as calories… An athlete may be able to eat more food by consuming it in six or eight meals each day rather than in three or four meals… © 2007 Thomson - Wadsworth

The Pregame Meal n The best choices for the meal before a competitive event are foods that are high in carbohydrate and low in fat, protein, and fiber… q Fiber is not desirable right before physical exertion: n It stays in the digestive tract too long. n Attracts water out of the blood. n n n A high-carbohydrate meal will support blood glucose levels during competition. For pregame meals and snacks, choose: grape juice, apricot nectar… Stay away from higher-fat foods. Include plenty of fluids. Any meal should be finished a good 2 to 4 hours before the event… © 2007 Thomson - Wadsworth

On the Menu Before, During, and After Exercise Before You Exercise n Fill a water bottle four hours before exercise and finish it before you start. n Plan to have pasta but pass on the cream sauce. n Have a pancake breakfast. n Fix a bowl of cereal with low-fat milk. During your short workouts (<60 min) n Fill your water bottle with water. n Take a swallow of water every 15 min. During your long workouts (>60 min) n Fill your water bottle with a sports drink. n Take a sip of fluid at every sign or intersection to n make sure you consume at least 6 oz of fluid every 15 min. n Carry an apple and a bagel to snack on. n Bring a bar that’s high in carbohydrates. When you are finished n Restore fluid losses after exercise— 16 to 24 oz for each pound of weight lost. n Refuel with a sandwich or a plate of pasta and a glass of chocolate milk. Copyright 2010, John Wiley & Sons, Inc.

Athletes and Supplements Can nutritional supplements enhance the benefits of workouts? q q q Surveys of athletes have found that between 53% and 80% use a vitamin or mineral supplement Although no evidence exists that doing so improved performance. . © 2007 Thomson - Wadsworth

Athletes and Supplements q q How about amino acids supplements: Scientific evidence show that amino acid supplements have never been increased muscle size or enhanced athletic performance. Body can’t store extra amino acids, whether they come from food you eat or from supplements so body converts the excess into fat. This conversion of amino acids to fat generates urea, which increases your body’s need for water. Both diarrhea and increased urination of urea can lead to dehydration, impeding training and performance 1. bp. blogspot. com/. . . /s 320/musclemilk. jpg q

Athletes and Supplements n Can anabolic steroids helps to increase the size and strength of the muscles? q While steroids may help to increase muscular size and strength in some people but consuming it have many side effects. n q Several studies show that adolescent steroid users may suffer serious consequences of premature skeletal maturation, and elevated risk of injury. Steroid use is considered unethical by domestic and international sports organizations. © 2007 Thomson - Wadsworth

Athletes and Supplements n What about energy drinks? q Over the last ten years the use of “energy drinks” has grown dramatically in the U. S. q There formulation of high amounts of caffeine, simple carbohydrates, mixtures of vitamins and minerals has led many people to use them as “pick me up” drinks to get through the day. q Although athletes are targeted, these drinks are not formulated to improve athletic performance. © 2007 Thomson - Wadsworth

Athletes and Supplements Composition of average energy drink: Caffeine: q Central nervous system stimulant which may increase athletic performance when use in moderate amounts. q High doses are usually considered “doping” (and therefore illegal) and also present many side effects (some very serious). n © 2007 Thomson - Wadsworth

Athletes and Supplements n n Carbohydrates: q High quantities in an energy drink can pose some undesirable effects. Besides slowing re-hydration, a high dose can cause GI distress and result in a laxative effect. Vitamins and Minerals: q Not only is it unlikely that an athlete with an adequate diet would need supplemental vitamins or minerals, but their increased intake has never demonstrated an increase in performance. © 2007 Thomson - Wadsworth

Nutrition and Fitness: Forever Young… n The body (and how it works) of modern humans was designed over 100, 000 years ago. n Inactivity is an abnormal state because our bodies have been “programmed” to expect physical activity. q Thus causing metabolic dysfunctions leading to a host of chronic health conditions. © 2007 Thomson - Wadsworth www. fatdocter. com

Yesterday’s Genes, Today’s Lifestyle 12 easy ways to be sedentary: Nearly all of your q Cellular phones biochemistry and q Computer games physiology was fineq Dishwashers tuned to conditions of q Drive-through windows life that existed earlier q E-mail/Internet than 10, 000 years ago. q Escalators & elevators q What we eat has q Food delivery services changed more in the q Garage door openers last 40 years than in q Housekeeping and lawn the previous 40, 000 services years. q Moving sidewalks q Remote controls © 2007 Thomson - Wadsworth q Shopping by phone n n

n Pre-agricultural huntergatherers q Burned ~3000 calories/day q Moderate physical activity >30 min/day q Feast or famine q Lean wild game or fish q Uncultivated fruits & vegetables n Industrialized modern humans q Burn ~1800 calories/day q Sedentary q Abundance of food q Grain-fattened meats q Refined sugar © 2007 Thomson - Wadsworth

Choose Your Weapon… q …against the life-threatening diseases associated with sedentary aging n There is a need for physical activity throughout life. n 60 minutes of moderate intensity all or most of days of the week n It does not mater whether 60 minutes is accumulated in small sessions or at one time. n Resistance exercises should be q 3 session per week q Working 1 - 2 muscles group during each session: q Chest, shoulders, arms back, abdominals, and legs © 2007 Thomson - Wadsworth

treadthis. com/exercise-busy-schedule. bmp What fits your busy schedule better, exercising one hour a day or being dead 24 hours a day? © parisa. assass

n For exercise to be beneficial there are two basic concepts Simplicity and Repetition graphics 8. nytimes. com/. . . /exercise_395. jpg h

End of Chapter 10 Copyright 2010 John Wiley & Sons, Inc. All rights reserved. Reproduction or translation of this work beyond that permitted in section 117 of the 1976 United States Copyright Act without express permission of the copyright owner is unlawful. Request for further information should be addressed to the. Permissions Department, John Wiley & Sons, Inc. The purchaser may make back-up copies for his/her own use only and not for distribution or resale. The Publisher assumes no responsibility for errors, omissions, or damages caused by the use of these programs or from the use of the information herein. Copyright 2010, John Wiley & Sons, Inc.