FITNESS AND NUTRITION

FITNESS
• Fitness depends on a minimum amount of physical activity or exercise.

• Both physical activity and exercise involve bodily movement, muscle contraction,
and increased energy expenditure, but “exercise” is often used to describe
structured, planned physical activity.

• The terms physical activity and exercise are used interchangeably.

 BENEFITS OF FITNESS
Being physically fit brings numerous benefits to overall health and well-being:
• More restful sleep
• Improved nutritional health • Stronger self-image
• Improved body composition • Long life and high quality of life in later years

• Improved bone density

• Enhanced resistance to colds and other infectious diseases
• Lower risks of some types of cancers
• Stronger circulation and lung function
• Lower risks of cardiovascular disease
• Lower risks of type 2 diabetes
• Reduced risk of gallbladder disease (women)
• Lower incidence and severity of anxiety and depression
To reap the health rewards of physical activity, follow these guidelines:
• Aerobic physical activity: activity in which the body’s large muscles move in a rhythmic manner for a
sustained period of time. Aerobic activity, also called endurance activity, improves cardiorespiratory fitness.
Brisk walking, running, swimming, and bicycling are examples.

• Moderate-intensity physical activity: physical activity that requires some increase in breathing and/or heart
rate and expends 3.5 to 7 kcalories per minute. Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20
minutes to walk one mile) is an example.

• Vigorous-intensity physical activity: physical activity that requires a large increase in breathing and/or
heart rate and expends more than 7 kcalories per minute. Walking at a very brisk pace (.4.5 miles per hour)
or running at a pace of at least 5 miles per hour are examples.
Duration:
• Minimum of 10 minutes for short bouts of aerobic physical activity is recommended.
• Longer durations and higher intensities yield greater health benefits.
• Aim for maintaining a healthy body weight (BMI of 18.5 to 24.9) and reducing the risk of chronic diseases.
DEVELOPING FITNESS
COMPONENTS
OF
FITNESS
 THE ACTIVE BODY’S USE OF FUELS
• Glucose is supplied by dietary carbohydrates or made by the liver.
• Glucose is stored in both liver and muscle tissue as glycogen.
• Total glycogen stores affect an athlete’s endurance.
• The more intense an activity, the more glucose it demands.
• During anaerobic metabolism, the body spends glucose rapidly and accumulates lactate.
• Physical activity of long duration places demands on the body’s glycogen stores.
• Carbohydrate ingested before and during long-duration activity may help to forestall fatigue.
• Carbohydrate loading is a regimen of physical activity and diet that enables an athlete’s muscles to store larger-
than-normal amounts of glycogen to extend endurance.
• Highly trained muscles use less glucose and more fat than do untrained muscles to perform the same work, so
their glycogen lasts longer
THANK YOU!