NUTR 202 1nd Edition Lecture 18 Ch 10 Nutrition Fitness and Physical Activity Exercise 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 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 strength The ability to perform repetitive muscle activity for long period muscle endurance Both 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 injuries Body 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 Activity