Portage Nutrition Module 5 Latest Update 100% Pass

Portage Nutrition Module 5 Latest Update 100% Pass Physical Fitness Ability to perform moderate to vigorous activity without excess fatigue Benefits of Regular Physical Activity Increased cardiovascular function, reduced stress, lower blood pressure, weight loss/control, reduced risk of certain cancers, improved sleep, improved immune function, improved blood glucose control, slowing of aging process, improved self-image Healthy People 10 year government program (2000) Specific objectives for adults: Reduce the number that failed to engage in leisure-time physical activity Double the number of adults who engaged in at least 30 minutes of activity daily Increase the number of adults who participated in some type of resistance exercise to build muscle and endurance Steps to Establish a Maintainable Fitness Routine Find enjoyable activities and vary the routines Have an exercise partner to increase accountability Start slowly Set specific goals Reward yourself (not with food) once goals are achieved Focus should be on disease prevention and maintenance of flexibility with age How to Start a Fitness Program Incorporate 30 minutes of activity into daily routine (can be broken up) Then add another 30 minutes and increase intensity Who should check with their doctor before beginning a workout routine? Males over 40 and females over 50 with history of hypertension, diabetes, or cardiovascular disease 3 Components to Any Fitness Program Aerobic Workout Resistance Training Stretching and Flexibility Aerobic Workout Method 20-60 minutes, 5 days/week Increase heart rate to target zone Goal is to build endurance, increasing ability to deliver oxygen throughout body 5-10 min stretching, low intensity exercises to warm up End with 5-10 minute cool down How to calculate target hear rate zone 220-Age= maximum heart rate 60-90% of Maximum heart rate 0.6(max) - 09.(max) Benefits of resistance training and stretching Tone the body, increase muscle density and strength, improve balance and flexibility. Increase in muscle tissue will increase BMR and help burn calories efficiently Adenosine Triphosphate 1st source of energy for cells Energy released from food converts ADP to ATP by adding Pi Resting muscle ATP storage enough to do work for 2-4 seconds, anaerobically PCr As ATP is used, Phosphocreatine (PCr) is broken down into creatine + phosphate, which is used to convert ADP into more ATP Can maintain muscle contractions for approx 10 seconds Quick burst of energy like jumping, throwing, sprinting, and a quick bench press Fuel for events 30 seconds - 3 minutes Body uses carbs as quick source of energy under anaerobic conditions Unsustainable for long periods of time due to lactic acid buildup Lactic Acid Byproduct of glucose breakdown and can lead to muscle fatigue Fuel for events 2 minutes - 3 hours Aerobic glucose breakdown so that energy is released slowly Aerobic carb breakdown produced 95% of body's ATP needs <30 minutes, muscles utilized glycogen stores directly from muscle >1 hour, glucose from glycogen stored in liver bonking/hitting the wall Glycogen stores are depleted, fatigue and decline in mental function occur How to avoid fatigue in long events Consume 30-60 g carbs/hour Fuel for activities > 20 minutes at low/moderate rate Fat stored throughout body in concentrated form is broken down into 3 fatty acids and glycerol molecule Utilization increases as fitness improves, but only useful in slow, steady, aerobic activities Optimal nutrition for athletic performance Consumption of adequate energy and nutrient needs, maintaining appropriate body composition, promoting optimal recovery following exercise, maintaining proper hydration Carbohydrates Needed to prevent fatigue, consume enough to store in liver and muscles 60% of total calorie intake should be carbs 5 g /kg body weight should be ingested daily 7-10 g/kg for athletes going > 60 minutes Carbohydrate Loading Process of consuming CHO prior to an event Used by endurance athletes, effective in maximizing muscle glycogen load Athletes should practice a week prior to even increasing calories until it reaches 70%, exercise intensity should be declining daily, with no activity the day prior to the event May result in muscle stiffness and heaviness because of excess water storage in muscle Glycogen stored in muscle Untrained: 13 g glycogen / 100 g muscle Trained: 32 g / 100 g muscle