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TAMU NUTR 202 - Ch 10
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Lecture 19Ch 10 Nutrition, Fitness, and Physical Activity (cont.) Developing a Fitness Program: should include all components of exercise.  Cardiorespiratory/Aerobic exercise: do most days of the week Muscle strength and endurance: 2-3 days per week at beginning of exercise program (Not on consecutive days) Flexibility: 2-7 days per week Body composition Change in progressive manner to provide overload principle = frequency, intensity, time, and type.Per 2010 Dietary Guidelines for Americans, for reduced risk of chronic disease, moderate exercise recommended for: 30 min/day most days of the week = 150 minutes/week of moderate intensity  Or 75 minutes/week of vigorous intensity For additional health benefit and healthy weight: Increase duration or intensity of exercise.ACSM Exercise Recommendations - Moderate Intensity: Minimum of 150 min per week.150-200 min per week à lose weight/prevent weight gain.The recommendation is 10,000 steps/day to prevent chronic diseases/maintain healthy weight. Aerobic activity = duration of activity = which days. Move more, choose activities you enjoy, walk more, take stairs, and find friends to do activities with. Set specific goals, stay motivated, vary exercise, and keep your exercise safe. Ingredients for Fitness: Regular PA + right foods + fluids. Body will use glucose for E regardless of intake macronutrient. Glucose is stored as glycogen in liver and in muscles. If low blood sugar à release glucagon à stimulate the liver to break down glycogen to glucose à bloodstream.Metabolism - chemical process that converts nutrients to energy (ATP). Occurs in muscle. Either have glycogen or FAs (main source of nutrients) and you need oxygen to get energy. Myoglobin stores oxygen in muscle.Anaerobic: without oxygen, only uses glucose, and generates lactic acid. Aerobic: with oxygen, uses glucose/protein/fat, more efficient; produces more ATP per glucose, and occurs in mitochondria. NUTR 202 1nd EditionGlucose is used solely in anaerobic metabolism. In muscle 525 g stored, in liver 100g, and 25 g in blood. Therefore 650g CHO X 4 = 2600 calories that can be used. In your muscle you have 1,050 calories ~ 2 hours of exercise. Glycogen in liver is to regulate blood glucose levels; especially for brain. Remember this store is limited. FAs stored in adipose tissue = unlimited. Which nutrient can be used to produce energy in the absence of oxygen? GLUCOSE (anaerobic). Source of fuel used during exercise depends on: duration of exercise and intensity of exercise. Immediate source of energy for body functions: Adenosine Triphosphate or ATP. What type of energy metabolism is used during the first few minutes of exercise? Anaerobic – can only use glucose for fuel.Energy metabolism in the muscles: Adenosine triphosphate (ATP) that was stored, Creatine phosphate (CP) (ATP and CP used up in ~15 seconds). After these stores are used up: Glucose converted to ATP. Long-term exercise: After ~2 minutes of exercise, oxygen delivery to muscles increased: shift to predominantly aerobic metabolism - more efficient at producing energy (more ATP). Fuel source: Glucose, FAs, and some proteins (especially in endurance exercise; either converted to glucose or E source). Heart Rate & Respiration Rate increases so that after 2-3 min enough O2 delivered to muscles to support aerobic metabolism, which uses FAs & Glucose to make ATP.With low-intensity exercise: Predominately aerobic metabolism. Glucose and FAs utilizedThe higher intensity the exercise: Relies more on anaerobic metabolism, more glucose used, glycogen stores can be depleted, and may lead to fatigue. After 1 min of jogging: anaerobic metabolism using ONLY GLUCOSE! Regular exercise and training leads to changes in body’s physiological response to exercise. Aerobic exercise improves aerobic capacity by improving oxygen delivery to muscles, ability for muscles to use oxygen togenerate ATP, enhanced utilization of fatty acids for energy - this spares glycogen leading to increased glycogen storage. Diet needs for PA: energy to fuel activity, protein to maintain muscle mass, micronutrients to permit use of energy - yielding nutrients (coenzymes), and water to transport nutrients and cool the body. Remember energy expenditure: 50-65% BMR, 25-50% PA, and 5-10% thermic effect of food.* Energy expended during activity depends on: Intensity, duration, and frequency of PA Weight of exerciser (monitor weight)The more intense the activity, the more energy it requires. The more time spend exercising, the more energy required.Female Athlete Triad: unhealthy weight loss practices à impair performance; adversely affect heart, kidney, temperature regulation, and electrolyte balance. Know the three components of the triad: 1. Eating disorder/food restriction à risk of deficiency of Ca à low bone mass. Low estrogen. Should people who exercise regularly have majority of calories come from protein? No. Should come from CARBOHYDRATE. Calories of an athlete are always increased (fats % will remain same).May increase to 70% to maximize glycogen stores. Protein: • Endurance athletes: 1.2 to 1.4 g protein/kg of body weight.• Strength athletes: 1.2 to 1.7 g/kg/day.Athletes should consume adequate amounts of the following vitamins and minerals: B vitamins – coenzymes – need quick metab. & Calcium. Aerobic metabolism increases free radical production: Vitamin C and E, beta-carotene, selenium. Or may be at risk for cancer. Eat nutrient dense food.Minerals: Maintenance and growth of healthy bones, muscle contraction: Calcium Catalyst for enzymes: Magnesium Muscle contraction and nerve transmissions: Sodium, Potassium Fluid Balance Sodium Transport nutrients and oxygen to and within cells IronIncreased iron is needed increased hemoglobin, myoglobin, iron-containing proteins (RBC) Iron losses with prolonged training: Feces, urine, sweat Female athletes - menstruation Particular concern if trying to maintain low body weightFoot-strike hemolysis results from high impact events such as running. Low IRON levels à low hemoglobin & myoglobin à reduced capacity to transport O2 to muscle à early fatigue Iron-deficiency anemia: Female Athletes, Endurance Athletes, ‘Make-Weight’ Athletes prone to; MIGHT need Fe supplement• Sports Anemia: During exercise blood volume increases, lower concentrations of hemoglobin; correctedon its own, the body can be adapted to


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TAMU NUTR 202 - Ch 10

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