- Depends on physical activity and exercise (not body type!)
- Regular physical activity
- Promotes health
- Reduces risk of developing many diseases
- Heart disease
- Cancer
- Stroke
- Diabetes
- Hypertension
- Restful sleep
- Nutritional health
- Optimal body composition
- Optimal bone density
- Resistance to infectious diseases
- Lower incidence of anxiety & depression
- Lower risk for some types of cancer
- Strong circulation & lung function
- Stress reduction
- Cortisol reduction
- Strong self image
- Lower risk of dementia
- Highly individual
- Just 15-20 min/day starts to reduce disease risk
- Minimum for optimal health: 2.5 hrs moderate or 1.25 hrs vigorous activity
- Not an upper limit!
- Good to spread out over the week
- How much is too much?
- Minimizing risk of overuse injuries
- Be active all week
- Use proper equipment and attire
- Use proper form
- Include warm-up and cool-down activities
- Challenge your strength and endurance a few times a week
- Mix it up!
- Pay attention to body signals
- Muscle conditioning
- Fit muscles use oxygen efficiently
- Increased mitochondria and vasculature
- Reduces heart’s workload
- Burns fat longer
- Balanced fitness program
- Activities you enjoy doing
- Addresses all aspects of fitness
- Strength, endurance, flexibility
- Each has specific benefits
- Purpose
- Build muscle mass
- Increases metabolism!
- Develop and maintain muscle strength, muscle power, and muscle endurance
- Benefits for prevention of chronic diseases
- Maximizes and maintains bone mass
- Improves posture & reduces risk of back injury
- Performance and recovery both enhanced by optimal nutrition
- We need all essential nutrients to power movement
- 3 energy systems:
- ATP-CP, lactic acid, and oxygen
- All 3 systems always active and work together
- ATP-CP (creatine phosphate)
- Stores of ATP and CP only power muscles 3-15 seconds
- Muscle and liver glycogen needed to continue contraction
- Popular supplement (ergogenic aid)
- Studies show improvement in muscle strength and power
- No benefit for aerobic training
- Possible side effects:
- Weight gain (water retention)
- GI symptoms: nausea, diarrhea, abdominal pain
- Rash, anxiety, headache, fatigue
- Not appropriate for people with kidney issues
- Should be avoided in children, adolescents, pregnant women, nursing mothers, diabetics
- Endurance athlete: 1.2 – 1.4g/kg body weight
- Strength athlete: 1.6 – 1.7g/kg body weight
- Everyday adults: minimum of 0.8 g/kg body weight
- Max. usable amount for adults: 2.0 g/kg body weight
- Risks of excessive protein intake
- Dehydration
- Mineral losses
- Sport drinks
- Hydration is critical to optimal performance
- Water is best for most people
- Sport drinks offer the following
- Fluid
- Glucose
- Sodium and other electrolytes
- Some prefer the flavor
- Hydrate
- Thirst is a late signal of need
- Choose nutrient-dense foods
- Vitamins & minerals
- Consume adequate energy
- Need all energy-yielding nutrients
- CHO, protein, and fat
- Meal frequency and balance
- Stable blood glucose means stable energy levels
- Optimal maintenance of lean tissues
- 30 min-1 hour pre-workout
- Protein-based snack or small meal
- Timing is individual
- Not for everyone! Depends on GI picture.
- During workout
- Sip water
- Post-workout
- Best time to consume CHO-rich foods
- Include protein! Balance.
- Fitness goals: highly individual!
- Timing strategies vary depending on goal
- Ex: carbohydrate loading
Discusses factors that limit and enhance the capacity to move and perform Analyses the benefits of participation and performance in physical activity and sport Works collaboratively with others to enhance participation, enjoyment and performance Displays management and planning skills to achieve personal and group goals Performs movement skills with increasing Proficiency Analyses and appraises information, opinions and observations to inform physical activity and sports decisions
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