BIOD 121 Module 5 Nutrition
5.1 Fitness Approaches:
● Physical fitness: ability to perform moderate to vigorous activity without excess fatigue.
○ Improved fitness means increased utilization of fat for muscle fuel
○ Other advantages: increased cardiovascular functions. Reduced stress, lower
blood pressure, weight loss/control, reduced risk of cancer, improved sleep
● Healthy people 1990
○ Program that provides specific objectives and health indicators across the life
stages including increased movement and physical activity ○ Objectives:
■ Reduce number of adults who failed to engage in lesisure time physical
activity
■ Double number of adults who engaged in at least 30 minutes of activity
daily
■ Inc number of adults who participated in resistance exercise
● Majority of population is still senenrary
○ Exercise programs behin with good intentions and a desire to start, but
productivity is halted by number of choices and lack of knowledge ○ Steps
to find long term fitness routine
■ Find enjoyable activities and vary routine
■ Have an exercise partner to inc accountability
■ Start slow
■ Set goals
■ Reward yourself not w food
○ Inciorporating 30 minutes of activity into your daily routine (does not have to be at
once) is a good way to start
■ Keep adding 30 mins and intensity when comfortable
● 3 components to a fitness program ○ Aerobic workout
■ Should be performed for 20-60 mins five days a week to increase your
heart rate to target zone
■ To find max heart rate do 220-your age
■ Target heart rate is 60-90 percent of the maxrate
■ Goal is to build your endurance which increases the ability to deliver
oxygen throughout the body
○ Resistance training, stretching, flexibility
■ As we age we muscle is replaced by fat
■ Adding weight training will tone body, increase muscle density/stregth,
improve balance/flexibility
■ Inc in muscle tissue also inc your bmr and calories are burned more
efficiently
● ATP
○ First source of energy from cell
○ Energy released from food used to convert ADP to ATP
○ Resting muscle can store enough ATP to do work for 2-4 second
, ■ Can be done without oxygen in form of anaerobic
○ As soon as ATP in cell used, phosphocreatine (PCr) is broken down to creatine adn
phosphate which is used to convert ADP to more ATP
○ Activities with PCr involve quick burst of energy like jumping
■ For events lasting 30 seconds to 3 minutes like sprininting a 400 m, the
body uses carbs under anaerobic conditions
● Cant rely on this for long bc lactic acid is a byproduct and can lead to muscle fatigue
■ For events lasting 2 minutes to 3 hours like long distance running, glucose
breakdown occurs under aerobic conditions so the energy is released
slower and good for endurance
● If less than 30 just use glycogen stores in muscle
● If more than 1 hour, glucose in blood comes from glycogen stores found in liver
○ When these depleted wue get fatigue and decline in mental
■ Consume 30-60g carbs er hour in events lasting
longer than an hour to avoid this
○ Restoring or moderate activities we just use fat, which is broken down to 3 FA and
glycero for energy
● Carbs
○ Needed to prevent fatigued
○ Need to consume enough to store in liver and muscle
○ 60 percent of total cals from carbs
○ Min of 5g per kg of body weight, 7-10 per kg of body weight if athlete
● Carb loading
○ Consuming a lot of carbs prior to events to maximize their glycogen load
○ Untrained muscles can hold 13g of glycogen per 100g muscles but trained can
hold 32 and eventually 35-40 if practice carb loading
○ Can result in muscle stiffness and heaviness bc of excess water storage in
muscle ● Fats
○ 35 percent of calroies intake, most should come from monounsaturated FA
○ Rich fatty foods slow abs and should be avoided prior to performance ●
Proteins
○ Minor fuel sources for muscles compared to carbs and fats
○ Primarily utilized during endurance events as glycogen stores in muscle are
depleted
○ Resistance training builds muscle mass not proteins
○ You want high carbs and moderate protein to enhance muscle building effect of a
weight training activity
○ Recommended daily allowance (RDA) for protein is .8g per kg of body weight but
athletes need 1-1.6
○ Extra protein during strength training helps repair muscle fibers
○ Once desired muscle mass is achieved just eat 1.2g
○ Excess protein can increase uring pdtion which leads to dehydration and fatigue ●
vitamins/minerals
5.1 Fitness Approaches:
● Physical fitness: ability to perform moderate to vigorous activity without excess fatigue.
○ Improved fitness means increased utilization of fat for muscle fuel
○ Other advantages: increased cardiovascular functions. Reduced stress, lower
blood pressure, weight loss/control, reduced risk of cancer, improved sleep
● Healthy people 1990
○ Program that provides specific objectives and health indicators across the life
stages including increased movement and physical activity ○ Objectives:
■ Reduce number of adults who failed to engage in lesisure time physical
activity
■ Double number of adults who engaged in at least 30 minutes of activity
daily
■ Inc number of adults who participated in resistance exercise
● Majority of population is still senenrary
○ Exercise programs behin with good intentions and a desire to start, but
productivity is halted by number of choices and lack of knowledge ○ Steps
to find long term fitness routine
■ Find enjoyable activities and vary routine
■ Have an exercise partner to inc accountability
■ Start slow
■ Set goals
■ Reward yourself not w food
○ Inciorporating 30 minutes of activity into your daily routine (does not have to be at
once) is a good way to start
■ Keep adding 30 mins and intensity when comfortable
● 3 components to a fitness program ○ Aerobic workout
■ Should be performed for 20-60 mins five days a week to increase your
heart rate to target zone
■ To find max heart rate do 220-your age
■ Target heart rate is 60-90 percent of the maxrate
■ Goal is to build your endurance which increases the ability to deliver
oxygen throughout the body
○ Resistance training, stretching, flexibility
■ As we age we muscle is replaced by fat
■ Adding weight training will tone body, increase muscle density/stregth,
improve balance/flexibility
■ Inc in muscle tissue also inc your bmr and calories are burned more
efficiently
● ATP
○ First source of energy from cell
○ Energy released from food used to convert ADP to ATP
○ Resting muscle can store enough ATP to do work for 2-4 second
, ■ Can be done without oxygen in form of anaerobic
○ As soon as ATP in cell used, phosphocreatine (PCr) is broken down to creatine adn
phosphate which is used to convert ADP to more ATP
○ Activities with PCr involve quick burst of energy like jumping
■ For events lasting 30 seconds to 3 minutes like sprininting a 400 m, the
body uses carbs under anaerobic conditions
● Cant rely on this for long bc lactic acid is a byproduct and can lead to muscle fatigue
■ For events lasting 2 minutes to 3 hours like long distance running, glucose
breakdown occurs under aerobic conditions so the energy is released
slower and good for endurance
● If less than 30 just use glycogen stores in muscle
● If more than 1 hour, glucose in blood comes from glycogen stores found in liver
○ When these depleted wue get fatigue and decline in mental
■ Consume 30-60g carbs er hour in events lasting
longer than an hour to avoid this
○ Restoring or moderate activities we just use fat, which is broken down to 3 FA and
glycero for energy
● Carbs
○ Needed to prevent fatigued
○ Need to consume enough to store in liver and muscle
○ 60 percent of total cals from carbs
○ Min of 5g per kg of body weight, 7-10 per kg of body weight if athlete
● Carb loading
○ Consuming a lot of carbs prior to events to maximize their glycogen load
○ Untrained muscles can hold 13g of glycogen per 100g muscles but trained can
hold 32 and eventually 35-40 if practice carb loading
○ Can result in muscle stiffness and heaviness bc of excess water storage in
muscle ● Fats
○ 35 percent of calroies intake, most should come from monounsaturated FA
○ Rich fatty foods slow abs and should be avoided prior to performance ●
Proteins
○ Minor fuel sources for muscles compared to carbs and fats
○ Primarily utilized during endurance events as glycogen stores in muscle are
depleted
○ Resistance training builds muscle mass not proteins
○ You want high carbs and moderate protein to enhance muscle building effect of a
weight training activity
○ Recommended daily allowance (RDA) for protein is .8g per kg of body weight but
athletes need 1-1.6
○ Extra protein during strength training helps repair muscle fibers
○ Once desired muscle mass is achieved just eat 1.2g
○ Excess protein can increase uring pdtion which leads to dehydration and fatigue ●
vitamins/minerals
