NHM Chapter 14 - Lecture notes 14 PDF

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Human Nutrition notes from Lori Greene...

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Human Nutrition April 19 2017

Chapter 14: Physical Activity Terms to know:  Fitness  Sedentary  Physical Activity o Moderate intensity o Vigorous intensity  Exercise  Flexibility  Treadmill Desk Benefits of Regular Physical Activity:  Better sleep  Healthier body composition  Improved bone density  Lower risk of colds  Lower risk of some types of cancers  Lower risks of CVD, DM2, depression  Healthy body image  Long, high quality life Physical Activity Recommendations:  2015-2020 Dietary Guidelines o Some physical activity is better than none  150 minutes per week of moderate activity  75 minutes per week of vigorous activity o ACSM  5-7 days of aerobic activity for at least 30 minutes  2-3 days of resistance exercise  2-7 days of stretching exercises

Energy Systems, Nutrients, and Activity  Fuel o Carbohydrate and fat  Build o Protein  Support (energy metabolism and tissue building) o Vitamins and minerals  Carrier and removes waste o Fluid Fuel   

Before activity o Goal: fill up glycogen stores During activity o Goal: maintain normal blood glucose levels or a drastic drop in glycogen levels After activity o Goal: replenish glycogen stores

Support During Activity  Need to have adequate amount of vitamins and minerals to support the bodies functions o Energy metabolism o Tissue building o Oxygen carrier o Immunity o Fight free radicals Fluids  Before activity o Ensure that individual is not on path to dehydration  During activity o Remain hydrated  After activity o Replace fluid lost o Drink amount of fluid lost in body weight...