Nutrition & Fitness
Chapter 10
Getting Started on Lifetime
Fitness
IOM: ≥60 min of physical activity most
days
 Establish a regular pattern of activity and
increase gradually
 Precautions for beginners

The Components of Fitness

Physical conditioning
FIT principle
 Hypertrophy vs. atrophy

Strength
 Flexibility
 Muscle endurance
 Cardiovascular endurance

Nutrition & Fitness--Forever Young--or You’re
Not Going to Take Aging Lying Down, Are You?
Yesterday’s genes, today’s lifestyle
 Choose your weapon
 Get off your “buts”

Energy for Exercise
Aerobic & anaerobic metabolism
 Aerobic exercise--exercise for the heart

Cardiovascular conditioning
 Determining target heart rate

Use It and Lose It!
Check with your physician before starting
an exercise program
 Find an exercise buddy
 Don’t overdo it
 Don’t focus on weight loss

Fuels for Exercise

Glucose use during exercise
Duration
 Training


Fat use during exercise
Oxygen use
 Training

Protein Needs for Fitness
Protein needs increase slightly when
muscle mass is built
 ADA: 1.2-1.6 g/kg for endurance athletes
 Increased protein intake doesn’t increase
muscle mass

Water & Exercise
Plasma volume
 Body temperature regulation
 Dehydration & heat stroke
 Water & fluid replacement drinks

Selection of sports drinks
 Carbohydrate & sodium contents
 Water vs. sports drinks

Vitamins & Minerals for Exercise

The vitamins


B vitamins & antioxidants
The minerals
Iron
 Sports anemia

Vitamins & Minerals for Exercise

The bones & exercise
Stress fractures
 Balancing muscle development
 Amenorrhea

Food for Fitness

Planning the diet


High in carbs & nutrients
The pre-game meal
High-carb
 Low-fat, low-protein, low-fiber
 2-4 hours prior to the event

Athletes & Supplements--Help or
Hype?
Ergogenic aids & the placebo effect
 Amino acid supplements
 Risks of amino acid supplements
 Arginine & other amino acid products
advertised for weight control
 Anabolic steroids

Athletes & Supplements--Help or
Hype?

Energy drinks
Caffeine
 Carbohydrates
 Vitamins & minerals
 Other ingredients


Questions to ask about energy drinks
before purchase/use
Athletes & Supplements--Help or
Hype?
Caffeine as a performance enhancer
 Alcohol as an exercise beverage
 Warning signs of misinformation about
supplements
