NHM 101 1nd Edition Lecture 28 Outline of Last Lecture I. MineralsII. Water III. Weight Management Outline of Current Lecture IV. Fitness: Physical Activity and Nutrients Current LectureTerminology to Know- Fitness- Sedentary- Physical Activity o Moderate-Intensityo 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 - ACSMThese 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 minuteso 2-3 days of resistance exerciseo 2-7 days of stretching exerciseEnergy systems, nutrients and activity- Fuelo Carbohydrate and fat- Buildo Protein- Support (energy metabolism and tissue building)o Vitamins and minerals- Carrier and removes wasteo FluidFuel- Before activityo Goal is to fill up glycogen stores- During activityo 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 activityo Minimal protein needed- During activityo Minimal protein needed- After activity o Provide adequate protein to rebuild muscles and tissues Support during activity - Need to have adequate amount of vitamins and minerals to support the bodies functionso Energy metabolismo Tissue buildingo Oxygen carriero Immunityo Fight free radicals Fluids- Before activityo Ensure that individual is not on the path to dehydration- During activityo Remain hydrated- After activityo Replace fluid lost Drink amount of fluid lost in body
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