Principles and Practices in Sports Nutrition

Physical activity
Bodily movement produced by the contraction of skeletal muscles that
substantially increases energy expenditure above the basal level.

Exercise: a subcategory of physical activity that is planned, structured,

repetitive, and with the purpose of improving or maintaining
one or more component of physical fitness
Physical activity
• The Physical Activity Guidelines are based on following three
components:
• Intensity: how hard a person works to do the activity
• Frequency: how often a person performs aerobic activity
• Duration: how long a person performs an activity during any one
session?
Physical activity
• The Physical Activity Guidelines are as follows:
• Children and adolescents:
Children and adolescents should engage in 60 minutes or more of
physical activity each day.
• Aerobic: Most of the 60 or more minutes per day should be either
moderate- or vigorous-intensity aerobic physical activity and should
include vigorous-intensity physical activity at least 3 days a week.
• Muscle strengthening: As part of their 60 or more minutes of daily
physical activity, children and adolescents should include muscle-
strengthening physical activity on at least 3 days of the week.
Physical activity
• Bone strengthening: As part of their 60 or more minutes of daily
physical activity, children and adolescents should include bone-
strengthening physical activity on at least 3 days of the week.

• Adults: Adults should avoid inactivity on all days of the week. Some
physical activity is better than none, and adults who participate in any
amount of physical activity gain some health benefits.
Physical activity: Adults
• For substantial health benefits, adults should perform at least
150 minutes a week of moderate intensity aerobic physical activity,
75 minutes a week of vigorous-intensity aerobic physical activity, or
an equivalent combination of moderate and vigorous-intensity
aerobic activity.
Aerobic activity should be performed in episodes of at least 10
minutes and should ideally be distributed throughout the week.
Physical activity: Adults
• For additional and more extensive health benefits, adults should
increase their aerobic physical activity to
300 minutes a week of moderate intensity aerobic activity,
150 minutes a week of vigorous-intensity aerobic physical activity, or
an equivalent combination of moderate- and vigorous-intensity
activity.
• Additional health benefits are gained by engaging in physical activity
beyond this amount.
Physical activity: Adults
• Adults should also perform moderate- or high intensity muscle-
strengthening activities
• That involve all major muscle groups
• On 2 or more days a week, because these activities provide additional
health benefits.
Physical activity: Older Adults
• Older adults: The guidelines given for adults also apply to older
adults. In addition, the following guidelines are specific to older
adults:
• When older adults cannot perform 150 minutes of moderate-intensity
aerobic activity a week because of chronic conditions, they should be
as physically active as their abilities and conditions allow.
• Older adults should do exercises that maintain or improve balance if
they are at risk of falling.
TYPES OF PHYSICAL ACTIVITY
• A well-balanced exercise program incorporates resistance training,
aerobic activities, flexibility and stretching exercises, and an
assortment of activities of daily living.
• A good fitness plan is a combination of different enjoyable activities
that most effectively reduce the risk of several chronic diseases.
Resistance Training
• Resistance training creates and maintains muscle and bone strength,
improves blood pressure in prehypertensive/hypertensive individuals,
and increases insulin sensitivity.
• An ideal resistance program should include 8 to 10 separate exercises
(with 8 to 12 repetitions of each) focusing on all major muscle groups
and that are performed 2 to 3 days per week.
• For an individual whose primary goal is to gain strength and power, the
repetitions should be of high intensity, with fewer than 6 repetitions
before muscle fatigue occurs.
• For improved endurance, a lower weight should be used that will allow
at least 15 repetitions before muscle fatigue occurs
Aerobic Exercise
• Forms of exercise that can be sustained at a necessary level of
intensity to provide aerobic benefits include activities such as
swimming, running, jogging, bicycling, and aerobic dancing routines
and similar workouts.
• Perhaps the simplest and most popular form of stimulating exercise is
walking.
• It is convenient, and it requires no equipment other than good
walking shoes.
Weight-Bearing Exercise
• Both aerobic and resistance-type exercises may fit into this category.
• Weight-bearing exercises such as walking, jogging, aerobic dancing,
and jumping rope are important for bone structure and strength.
• In these exercises, muscles are working against gravity. The load put
on bones during weight-bearing exercises stimulates them to become
more dense.
• This decreases the risk of falls, which can be very debilitating for aging
individuals
Activities of Daily Living
• Many activities of daily living do not reach aerobic levels (e.g., walking
to work or to the store, walking the dog, playing catch with children)
but are enjoyable and should be incorporated into daily life.
• The more the activity is appreciated and enjoyed, the more likely it is
to be continued and thus provide greater benefit.
• Activities of daily living create opportunities to be active throughout
the day regardless of structured exercise, therefore contributing to
greater daily energy expenditure.
Activities of Daily Living

• Activities of daily living may also help break up sedentary behavior,

which itself increases risk for metabolic disease.

• Even if one is exercising according to the recommendations, sedentary

behavior (such as long periods of sitting) can have detrimental health
effects
The principles of fitness, motivation
and conditioning
Conditioning Techniques
Objectives
• Identify the principles of conditioning
• Defend the importance of the warm up and cool down periods
• Evaluate the importance of strength and flexibility and
cardiorespiratory endurance for both athletic performance and injury
prevention
PRINCIPLES OF CONDITIONING
• Safety (Warm up and cooldown)
• Motivation
• Overload and SAID principle
• Consistency
• Progression
• Intensity
• Specificity
• Individuality Minimal stress
WARM UP/COOLDOWN
The purpose is to gradually stimulate the
• Cardiorespitory system to a moderate degree
• To increase blood flow to working skeletal muscles
• Increase muscle temperature
• Athletes should break sweat
• Precaution against unnecessary musculoskeletal injury and soreness
• May enhance certain aspects of performance
• Prepares body physiologically for physical work
• Increases metabolic processes, core temperature, and muscle elasticity
WARM UP/COOL DOWN
General
Activities which bring a general warming to the body(break a sweat)
• Not related to sport
Specific
• Specific to sport
• Stretching, jogging, running, throwing, catching
Should last minutes resulting in effects that will last 45 minute
COOL DOWN
COOL DOWN Allows body to return to a state of rest
• Often ignored
• Stretch decreases soreness after activity following training if time
used to stretch after workout

• Cool-down Essential component of workout

Bring body back to resting state 5-10 minutes in duration
WARM UP/COOL DOWN
• Muscle Strength, Power, and Endurance

• Strength: ability to generate force against resistance

• Power: is the relationship between strength and time
• Muscular endurance: repetitive muscular contractions (increase
strength = increase endurance
Overload and SAID principle
• Specific Adaptations to Imposed Demand -The human body will adapt to the
specific demands placed upon it.
Overload
• Principle Activity must be increased and upgraded constantly in order to gain a
higher response from the body
• Work at or near maximum capacity
• Applicable to conditioning and training
• Resistance training, Must work muscle at increasingly higher intensities to
enhance strength over time
• If intensity of training does not increase, but training continues, muscle
strength will be sustained
• Principle of Progression
Gradually progress Follow the 10% rule

• Principle of Specificity
The body adapts to SPECIFIC demands placed on it

• Principle of Recuperation
The body must rest!!!
• Strength training usually hours
• Muscle confusion

Principle of Reversibility
• Use it or loose it
• The body adapts to a sedentary lifestyle just as it adapts to exercise
CARDIORESPIRATORY ENDURANCE
• Ability to perform whole body large muscle activities for extended
periods of time
• Supplies oxygen to various tissues of the body
• VO2 max- the greatest rate at which oxygen can be taken in and used
during exercise
• Effects on the heart: Heart rate increasing proportionally to intensity of
workout
• Over time resting heart rate will decrease
• Stroke volume will increase
• This is known as the training effect
CARDIORESPIRATORY ENDURANCE
• Energy systems
• ATP- immediate energy source
• Produced in the muscle tissue from blood glucose or glycogen
• Only last a few seconds
• Once depleted more must be regenerated for muscular contraction to
continue
CARDIORESPIRATORY ENDURANCE
• Energy systems (Aerobic versus anaerobic metabolism)
• Three different systems ATP, glycolytic and oxidative.
• ATP only last seconds then turns to stored glycogen
• Glycogen is broken down to make glucose.
• This breakdown produces a by product called lactic acid.
• This is referred to as anaerobic metabolism.
• As exercise continues oxygen is required to produce ATP. This is called
aerobic metabolism
Key Terms
• Actomyosin a complex of the proteins actin and myosin occurring in muscle
• Adenosine diphosphate (ADP) a nucleotide involved in energy metabolism;
it is produced by the hydrolysis of ATP and converted back to ATP by the
processes of oxidative phosphorylation
• Adenosine triphosphate (ATP) a nucleotide occurring in all cells; involved in
energy transfer; energy currency of the cell
• Aerobic metabolism the transfer of usable energy through oxidative
phosphorylation in the respiratory chain in the presence of oxygen
• Anaerobic metabolism the production of energy from glucose without the
presence of oxygen
Key Terms
• Creatine phosphate (CP) an important temporary storage form of high-
energy phosphate in muscle cells
• Ergogenic aid a substance or practice that increases energy or work
output
• Female athlete triad a pattern in strenuously exercising athletes of
estrogen deficiency and athletic amenorrhea eating; low body fat, and
loss of bone mass
• Glycemic index the ratio of the area under the blood glucose curve
resulting from ingestion of a given quantity of a carbohydrate and the
area under the curve after the ingestion of the same quantity of
carbohydrates as glucose or white bread
• Glycogen the form of carbohydrate storage in animals
• Glycogen loading (glycogen supercompensation) a combination of
exercise and a high-carbohydrate diet that enables muscles to store
glycogen beyond their normal capacity
• Glycogenolysis the hydrolysis of glycogen to yield glucose
• Glycolysis the breaking down of glucose with or without the presence
of oxygen into simpler compounds, chiefly pyruvate or lactate
• Hypohydration when water loss is greater than water intake and
there is a body water deficit
Key Terms
• Lactic acid a product of anaerobic glucose metabolism
• Mitochondria spherical components in the cytoplasm of cells that are
the principal sites of the generation of energy in the form of ATP; they
contain the enzymes of the Krebs and fatty acid cycles and the
respiratory pathway
• Myoglobin a protein similar to hemoglobin, but with only one iron atom
per molecule instead of four; contributes to the color of muscle and acts
as a store of oxygen
• Respiratory exchange ratio (RER) the amount of CO2 produced by the
body divided by the amount of 02 consumed by the body in
metabolizing the dietary intake
Key Terms
• Sports anemia a transient anemia seen in heavily training athletes
characterized by a decrease in the red blood cell count, hemoglobin
concentration, and packed cell volume, but with normal red blood cell
morphology
• Thermoregulation the body's system for maintaining appropriate
temperatures by transferring heat from the body core to the skin,
where it is dissipated through convection, radiation, sweat
production, and evaporation
• Vo2max a measure of maximum oxygen uptake; liters of oxygen
consumed per kilogram of body weight per minute