Lecture 18 Ch 10 Nutrition, Fitness, and Physical ActivityExercise: is a type of physical activity that’s planned and structure. Aerobic exercise: uses oxygen to produce energy & that increase heart rate. Endurance exercises: jogging, cycling, swimming, Zumba, lifting weights.Physical activity: movement that enhances health; uses energy. Activities range from walking, lifting weights, playing sports, resulting in expending calories. Talk-test is a simple way to measure intensity of PA. - Moderate-intensity physical activity: you can talk, but not sing, during activity. - Vigorous-intensity physical activity: will not be able to say more than a few words during activity (improves FITNESS and expends more E than moderate intensity). Benefits of PA: Flexibility and Balance, diabetes prevention & management, cardiovascular health, cancer prevention, Increases muscle mass, osteoporosis prevention, and weight management. Exercise increases the sensitivity of tissues to insulin and decreases risk of developing type 2 diabetes, strengthens heart muscle (increase BMR - increase expenditure), lowers BP, increases HDL levels; reduces risk of color/breast cancer, increases muscle mass. Improved self-esteem, reduces depression, reduces stress. Physical Fitness: ability to perform routine PA without undue fatigue; determined by a combination of regular activity and/or genetically inherited ability. Fitness is not restricted to an athlete or to a son/daughter of a famous athlete. Physical fitness can be gained overtime! The concept that the body will adapt to the stress placed on it: Overload Principle (isn’t overtraining) Gradual increase in exercise demands: frequency, intensity, time or type but without the potential of injury.Good nutrition + regular PA = Health & Fitness Optimal nutrition = athletic performance. Regular exercise = ability to use and store nutrients optimally. Physical fitness program should include: components of PA fitness, at least 150 minutes moderate-intensity, FITT principles (overload principle). Components of Physical Fitness:  Cardiorespiratory endurance Muscle strengthening & endurance Flexibility Body composition Cardiorespiratory endurance: Utilizes the cardiovascular and respiratory systems Aerobic exercise Effects of regular cardiorespiratory endurance: NUTR 202 1nd Edition Increases: Amount of blood pumped w/ each heartbeat and oxygen delivery to muscles.Decreases: Resulting heart rate Improves aerobic capacity: efficiency of oxygen and nutrient delivery to cells to fuel activity.Exercise builds and maintains muscles  strength-training exercises or resistance exercise.Ability to push, pull, lift a weight for a brief time: muscle strengthThe ability to perform repetitive muscle activity for long period: muscle enduranceBoth improve with regular exercise that requires moving against a resisting force.Flexibility: ability to bend and stretch muscles and ligaments. Benefits: Improves performance and may reduce risk of injuriesBody composition in those who exercise regularly: Generally increased in muscle and decreased in fat (Gender and age differences). Want more lean body mass than body fat percentage. Exercise Aids in Weight Management:Increased lean body mass  uses more E increases BMR increases ' Energy Out' can eat more calories and still maintain healthy weight. Transition to new, healthier habits, patterns, lifestyle, choices  permanent changes. Successful Physical fitness program: Incorporates activities based on the five components of fitness Tailored to meet needs of individual/specificity Progressive overload principle Rest and recovery Follow the Dietary Guidelines for Physical