HLT 230-40

Lesson Thirteen
Dr. William Moore

Jessica Minton December 16, 2013

Lesson Thirteen
1. There are man bene!its to "h sical !itness. #t can re$%ce the ris& o! man $iseases an$ $isor$ers s%ch as heart $isease, h "ertension, colon an$ breast cancer, osteo"orosis, an$ man others. #t also im"ro'es o%r sense o! (ell bein), $ecreases $e"ression an$ an*iet , hel"s relie'e stress, an$ $ecreases the ris& o! $ementia. 2. +h sical !itness is the health o! the bo$ as meas%re$ b m%sc%lar stren)th, en$%rance, an$ !le*ibilit in the con$%ct o! "h sical acti'it . 3. ,erobic !itness is a state o! res"irator an$ circ%lator health as meas%re$ b the abilit to $eli'er o* )en to m%scles an$ the ca"acit o! m%scles to %se the o* )en !or "h sical acti'it . 4. Ma*imal o* )en cons%m"tion is the hi)hest amo%nt o! o* )en that can be $eli'ere$ to, an$ %se$ b , m%scles !or "h sical acti'it . #t is $etermine$ in a lab b e*ercisin) at increasin)l hi)her intensities (hile breathin) thro%)h a t%be that meas%res the amo%nt o! o* )en that the "erson %ses (hile the e*ercise. 5. -o% can $etermine o%r heart rate b meas%rin) o%r "%lse, co%ntin) the n%mber o! "%lses o% !eel in ten secon$s an$ m%lti"l in) that n%mber b si*. Ma*imal heart rate is s%btracte$ o%r a)e !rom 220. 6. -o%r m%scles %se $i!!erent !%els $e"en$in) on the intensit o! the acti'it . When (e are inacti'e !ate s%""lies most o! the ener) nee$e$, !at is also the "rimar so%rce o! !%el (hen (e are $oin) lo( to mo$erate acti'ities li&e (al&in), r%nnin), an$ s(immin). Hi)h intensit short $%ration acti'ities li&e s"i&in) 'olle ball, r%nnin) $o(n a baseball, ice hoc&e , or soccer are !%ele$ b )l%cose. .. The best t "e o! $iet !or "h sical !itness is the same one that is recommen$e$ !or "eo"le in )eneral. /. , )oo$ an$ reasonable "h sical !itness "ro)ram contains0 resistance trainin) to im"ro'e m%scle stren)th, !le*ibilit , an$ en$%rance1 aerobic trainin) to increase the abilit o! the res"irator an$ circ%lator s stems to $eli'er

o* )en to (or&in) m%scles1 an$ !le*ibilit to increase ran)e o! motion o! m%scles an$ 2oints. 3. ,erobic !itness is obtaine$ b e*ercisin) at 60 to .54 o! ma*imal heart rate !or at least 30 min%tes most o! the (ee&. 10.5i'e the a'era)e ener) o%t"%t !or each o! the !ollo(in)0 a. 2.. b. 4.3 c. ..1 $. 2./ e. 2.4 11.6ner) !or m%scle mo'ement is !orme$ (hen molec%les containin) a !orm o! "hos"horo%s that can tra" ener) obtaine$ !rom macron%trients , ,D+ becomes ,T+ (hen it tra"s ener) an$ ret%rns to bein) ,D+ (hen it releases ener) !or m%scles to $o (or&. 12.,naerobic ener) is !orm b )l%cose !orm the li'er an$ m%scle )l co)en !orm ,T+ (itho%t o* )en. #t )enerates most o! the ener) %se$ !or intense m%sc%lar (or&. 13.,erobic ener) is !orme$ b the con'ersion o! " r%'ate an$ !att aci$s to ,T+ an$ re7%ires o* )en. M%ch more ener) is !orme$ this (a b%t it is a slo(er !ormation an$ is %se$ to !%el lo( an$ mo$erate intensit e*ercise. 14.6lectrol tes are minerals s%ch as so$i%m an$ "otassi%m that carr a char)e (hen in sol%tion. The hel" the bo$ maintain an a""ro"riate amo%nt o! !l%i$. 15.5l co)en is the stora)e !orm o! )l%cose. #t is store$ in m%scles an$ the li'er. #! o% r%n o%t o! )l co)en (hen "er!ormin) o% (ill ha'e no ener) to )o on. 16.8arboh $rate loa$in) is (hen an athlete eats more than a normal amo%nt o! carboh $rates in or$er to increase )l co)en stores !or en$%rance e'ents. 1..-o% increase carboh $rate inta&e to 60 or .04 o! calories !or the 24 ho%r "erio$ "rece$in) hi)h intensit e*ercise. 1/.Most athletes re7%ire no more than their 9D, !or "rotein1 ho(e'er in$i'i$%als (ho are stren)th trainin) ma nee$ %" to 15 )rams more "rotein $ail . Most athletes alrea$ cons%me !ar more than their 9D, in their re)%lar $iets so "rotein s%""lements are not nee$e$.

13.5oo$ "re-e'ent !oo$ choices are n%trient $ense !oo$s s%ch as 'e)etables an$ !r%its, (hole )rain "ro$%cts, an$ $rie$ beans. 20.H $ration is the state o! a$e7%ac o! !l%i$ in the bo$ tiss%es. ,$e7%ate h $ration $%rin) trainin) an$ com"etition enhances "er!ormance, "re'ents e*cessi'e bo$ tem"erat%res, $ela s !ati)%e, an$ hel"s "re'ent in2%ries. 21.:"orts $rin&s are $rin&s that not onl h $rate b%t also "ro'i$e so$i%m an$ carboh $rates. The are bene!icial i! athletes are %n$erta&in) lon) e'ents. 22.The e!!ects o! $eh $ration are s(eat, !l%shin), $r mo%th, an$ bo$ tem"erat%re raises, "h sical (or& ca"acit $ro"s, electrol te concentration in m%scles increases an$ ca%ses m%scle cram"s. 23.The relationshi" bet(een e*ercise, bo$ !at, an$ health in (omen is 'er im"ortant. #t is not %ncommon !orm !emale athletes to e*"erience irre)%lar or absent menstr%al "erio$s or the late onset o! "erio$s $%rin) a$olescence. This a""ears to be relate$ to the e!!ects o! hi)h le'els o! "h sical acti'it or caloric inta&e $e!icits on hormone "ro$%ction or the bo$ ;s metabolic !%nction. This "laces the !emale athletes at ris& !or $e'elo"in) lo( bone $ensit , osteo"orosis, an$ bone !ract%res. 24.#ron stat%s in athletes is im"ortant beca%se iron $e!icienc an$ iron0$e!icienc anemia $ecrease en$%rance. #ron is an im"ortant com"onent o! hemo)lobin that hel"s in the ener) "rocess. Women in "artic%lar nee$ to be a(are o! their iron inta&e. 25.6r)o)enic ai$s are an e*ternal in!l%ences (hich can "ositi'el a!!ect "h sical or mental "er!ormance. These incl%$e mechanical ai$s, "harmacolo)ical ai$s, "h siolo)ical ai$s, n%tritional ai$s, an$ "s cholo)ical ai$s. 6r)o)enic ai$s ma $irectl in!l%ence the "h siolo)ical ca"acit o! a "artic%lar bo$ s stem thereb im"ro'in) "er!ormance, remo'e "s cholo)ical constraints (hich im"act "er!ormance, an$ increase the s"ee$ o! reco'er !rom trainin) an$ com"etition. These can be as sim"le as (ater %se$ be!ore an$ a!ter e*ercisin) to ai$ in h $ration, to somethin) as a$'ance$ as anabolic steroi$s. 26.5i'e "ossible bene!its, i! an , an$ a$'erse e!!ects o! the !ollo(in) so-calle$ er)o)enic ai$s. a. ,m"hetamines < re$%ce !ati)%e, a""etite, an$ (ei)ht, also increase a))ressi'eness1 the ha'e man a$'erse e!!ects li&e $i==iness, tremors, con!%sion, "aranoia, increase$ heart rate, chest "ain, an$ car$io'asc%lar colla"se.

b. ,$ro)enic anabolic steroi$s < increase m%scle stren)th, m%scle mass, an$ $ecrease reco'er time1 a$'erse e!!ects are li'er, heart, "s chiatric $isor$ers, testicle atro"h , re$%ce$ HDL an$ ele'ate$ LDL cholesterol. c. >ee "ollen < no "ositi'e e!!ects !o%n$ b%t can ca%se aller)ic reactions to certain "eo"le. $. >oron < no s%ch e!!ects !o%n$ b%t ma im"ro'e bone $ensit , arthritis. e. >ranche$ chain amino aci$s < ma $ela m%scle brea&$o(n, s"are )l co)en, increase !at %tili=ation an$ time to e*ha%stion1 hi)h $oses ma im"air "er!ormance. !. 8a!!eine < ma re$%ce !ati)%e an$ im"ro'e en$%rance at lo( to mo$erate $oses an$ increase ins%lin resistance1 ner'o%sness, slee"lessness, irre)%lar heartbeat ). 8arnitine < most st%$ies sho( no e!!ect on !att aci$ %tili=ation $%rin) e*ercise in health a$%lts1 ma ca%se $iarrhea. h. 8reatine < ma sli)htl increase "ea& m%scle !orce in short term hi)h intensit e*ercise, ma increase ener) a'ailable !or trainin)1 hea$ache, (ater retention, m%scle cram"s. i. 2. 5insen) < increases m%sc%lar stren)th an$ aerobic (or& ca"acit . H5H < increases m%scle mass b%t "robabl not stren)th1 )ro(th o! !acial bones, heart $isease, stro&e, h "ertension, $iabetes, an$ the e!!ects are )enerall irre'ersible.

&. +rotein "o($ers < no bene!icial e!!ects !o%n$1 $eh $ration lo'er an$ &i$ne "roblems. l. ?itamin an$ mineral s%""lements < s%ch s%""lements im"ro'e ener) an$ stamina in $e!icient in$i'i$%als onl 1 to*icit reactions.