NHM 101 1nd Edition Lecture 28 Outline of Last Lecture I Minerals II Water III Weight Management Outline of Current Lecture IV Fitness Physical Activity and Nutrients Current Lecture Terminology to Know Fitness Sedentary Physical Activity o Moderate Intensity o Vigorous Intensity Exercise Flexibility Benefits of Regular Physical Activity Better sleep Healthier body composition Improved body density Lower risk of colds Lower risk of some types of cancers Lower risk of CVD DM2 depression Healthy body image Long high quality life Physical activity recommendations 2010 dietary guidelines o Increased physical activity o Decreased time spend in sedentary activity ACSM These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute o 5 7 days of aerobic activity for at least 30 minutes o 2 3 days of resistance exercise o 2 7 days of stretching exercise Energy systems nutrients and activity Fuel o Carbohydrate and fat Build o Protein Support energy metabolism and tissue building o Vitamins and minerals Carrier and removes waste o Fluid Fuel Before activity o Goal is to fill up glycogen stores During activity o Goal is to maintain normal blood glucose levels or drastic drop in glycogen levels After activity o Goal is to replenish glycogen stores Build Before activity o Minimal protein needed During activity o Minimal protein needed After activity o Provide adequate protein to rebuild muscles and tissues Support during activity Fluids Need to have adequate amount of vitamins and minerals to support the bodies functions o Energy metabolism o Tissue building o Oxygen carrier o Immunity o Fight free radicals Before activity o Ensure that individual is not on the path to dehydration During activity o Remain hydrated After activity o Replace fluid lost Drink amount of fluid lost in body weight
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