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What is exercise?
Physical activity at higher than normal levels of exertion
What is physical activity?
Any force exerted by the skeletal muscle that results in energy above the level used when the body's systems are at rest
What is physical fitness?
- A set of attributes related to the ability to perform normal physical activity
- Components: agility, anaerobic power, balance, body composition, cardiorespiratory endurance, flexibility, muscular endurance and muscular strength
What is fitness?
The ability to meet routein physical demands with enough energy to rise to a sudden challenge
What are the FITT principles?
What are some factors affecting fitness?
- Body Composition
What is the phosphagen system?
- High intensity energy used for events lasting only a few seconds
- Energy provided by ATP and creatine phosphate (4x more CP in skeletal muscle than ATP)
- CP readily phosphorylates ADP to ATP
- CP is the primary fuel for high intensity activity for the first 10 seconds of muscle contraction
- Does not require oxygen (anaerobic)
What is the glycolytic pathway?
- Energy provided by: circulating glucose, muscle glycogen
- Rapit metabolism through glycolysis- does not require oxygen, lactic acid builds up
- Supports muscle contraction for 1-3 minutes
What is the oxidative pathway?
- Energy provided by: circulating glucose, muscle and liver glycogen, adipose tissue triglycerides
- Metabolized via oxidative phosphorylation- prodyces a large amount of ATP, complete burning of oxygen to CO2 and H2O
- Supports muscle contraction for >3 minutes
What is the pre-workout diet?
- 90 minutes prior to workout
- Studies have shown that eating before exercise increases performance when compared to fasting
- It is important to have a snack that is: jigh in complex CHO, moderate in protein, low in fat and fiber
- Drink 2-3 glasses of water
During workout diet
- Drink water- for every 10-20 mintues of exercise, drink, 1 cup of water to prevent dehydration and muscle fatigue
- Sports drinks are not necessary for the average person working out
- Necessary for athletes or for people training for a prolonged period of time- maintain glucose in plasma, liver or muscle tissue, replenishes lost electrolytes and lost plasma water
Post workout diet
- 30-60 mintues after workout
- Refuel your glucose loss- 30 minute window for optimal glucose recovery, recommended to consume 1-1.5gCHO/kg, simple sugars (glucose not fructose) are effective to quickly replenish stores
- Re-feed your muscles: 60 minute window for protein recovery, amino acids will repair and promote anabolism
- Hydrate: drink at least 1 glass of water
Proteins and carbs in post-workout snack?
- The recommended CHO to PRO ratio for optimal recovery is 4:1
- Perfect snack is a glass of milk
How much water does the average person need?
2.5L of water/day
How is water lost?
Urine, skin, water vapor in expired air, feces