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The Essentials of Fitness
- Flexibility
- –The capacity of the joints to move through a
- full range of motion
- –The ability to bend and recover without injury
- Muscle
- strength
- –The ability of muscles to work against
- resistance
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The Essentials of Fitness
- –The ability of a muscle to contact repeatedly
- within a given time without becoming exhausted
Cardiorespiratory endurance
- –The ability to perform large-muscle dynamic
- exercise of moderate-to-high intensity for prolonged periods
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Benefits of Physical Fitness
- Compared with unfit people,
- physically fit people enjoy
- –Better
- nutritional health
- –Improved body
- composition
- –Enhanced
- resistance to colds and other infectious diseases
- –Lower risk of
- some kinds of cancer
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The Essentials of Fitness
- A variety of physical
- activities produces the best overall fitness
- –People need to
- work different muscle groups from day to day
- Stretching
- enhances flexibility
- Weight training
- develops muscle strength and endurance
- Aerobic activity
- improves cardiorespiratory endurance
- Aerobic
- –Requiring oxygen
- –Aerobic activity
- strengthens the heart and lungs by requiring them to work harder than normal to
- deliver oxygen to the tissues
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Use of Fuels
- Fuels that support body
- activity are
- –Glucose
- From
- carbohydrate
- –To a small
- extent, amino acids
- From protein
- During rest
- –The body derives
- about half energy from fatty acids
Most of the rest from glucose
A little from amino acids
During physical activity
- –The body adjusts
- its fuel mix to use stored glucose of muscle glycogen
- –As
- the activity continues, messenger molecules, signal the liver and fat cells to
- liberate their stored nutrients
- –Primarily
- glucose and fatty acids
- Therefore – to effectively
- “burn” fat we NEED exercise
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Use of Fuels
Anaerobic Use of Glucose
- –Glucose can yield energy quickly in anaerobic
- metabolism
- –Anaerobic breakdown of glycogen yields energy
- to muscle tissue when energy demands outstrip the body’s ability to provide
- energy aerobically
- It does so by
- lavishly spending the muscles’ glycogen stores
- Lactic acid
- –A compound produced during the breakdown of
- glucose during anaerobic metabolism
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Vitamin E, Iron and Water
Vitamin E
- –Vitamin E helps get rid of increased radicals
- due to increased metabolism , athletes should consume more
- Iron
- - needed to
- replenish oxygen carrying red blood cells
- -especially needed in athletic women due to menstruation
- Water
- - constantly needing to be replaced in athletes
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Aerobic vs Anaerobic
- Aerobic- oxygen
- Anaerobic- no oxygen, when muscles don't have enough oxygen fermentation
- sugar+no oxygen--> carbon dioxide+lactic acid+some energy
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EER (estimated energy requirements)
- BMR+voluntary activities
- BMR-basic physiology, breathing, heartbeat, kidney filtering, age, gender, weight
- Voluntary activites- exercise, shower, walk, sex, swim, talking, movement
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