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| What is Physical Fitness? |
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Definition
comprises two related concepts:
- general fitness (a state of health and well-being)
- specific fitness (a task-oriented definition based on the ability to perform specif aspects of sports or occupations.
- Physical fitness is generally achid through correct neveutrient, exerise, and enough rest
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the ability to perform
- occupational
- recreational
- daily activities w/o bcoming unduly fatigued
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| a multidimensional concept that has been defined as a set of attributes that people possess or achieve that relates to the ability to perform physical activity. It is comprised of skill-related, health-related and physiological components. |
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| bodily movement that is produced by contration of the skeletal muscle and substantially increases energy expenditure (burns calories) |
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| Examples of Physical Activity |
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| gardening, snowboarding, rock climbing, dance, weight lifting, cheerleading, walking, jogging |
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| agility, balance, coordination, speed, power, reaction time |
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| metabolic fitness, morphological fitness, bone integrity |
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| Health-related components |
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| cardiorespiratory endurance, muscular strenght, flexibility, body composition |
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| a type of physical activity that is defined as pllaned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness |
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| is the capacity of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the capacity of the muscles to use oxygen to produce energy for movement |
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| Specific, Measurable, Attainable, Relevant, Time-Bound |
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| exactly what you want and how you will get there |
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| Must have some way to assess |
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| can accomplish (healthily) |
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Write down your goals and place them in an area that you will regularly visit them
Make sure goals depend on factors you can control
Use your short-term goals to reach your long-term goals |
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| must mean something to you |
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| Provide self with timeline |
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I will complete my first Ultramarathon (North Face Endurance Challenge 50K) on December 3, 2011 by training 5-6 days a week in both running and strength training in order to push my body beyond what I have done before.
S = Training and event
M = Finish
A = Have done 2 marathons and 2 half-marathons, runner for 12 years
R = Love to run and want to push myself
T = December 3, 2011 |
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Definition
Process-Oriented Goals: Focus on process (work out 5 days this week)
Outcome-Oriented Goals: Lose 10 pounds
Can use process-oriented goals to achieve outcome oriented goals
Reward yourself |
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Definition
Calories Consumed > Calories Burned
-Body Fat Gain
-Weight Gain:
Food intake less than exercise and activity |
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Calories Consumed < Calories Burned
-Body fat loss
-Weight loss
-foot intake greater than exercise |
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| Successful Energy Balance |
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Calories Consumed= Calories Burned
Weight Maintenance
-health eating = being active |
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Energy needed to increase the temperature of 1kilogram of water by 1'C.
-35000kcal= 1 pound |
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-Caloric deficit of 500kcal- 1000kcal per day
-could be through diet, exercise or a combo of the two
-This results in a 3500kcal-7000kcal deficit per week |
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| How much weight loss is that? |
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Definition
Remember 3500kcal = 1 pound
-3500kcal x 1 pound= 1 pound weight loss
-7000kcal x 1 pound = 2 pounds weight loss |
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Definition
-per week: 1-2lbs
-per months: 4-8 lbs
-by the end of the semester: 14-28lbs |
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| Starvation and Weight Loss |
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Definition
-Eat too few calories, metabolism slows down
-Body thinks it is starving and trying to preserve life. Don't known when being fed yet
-Why important to consume a well-balance diet in combination with exercise? |
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-Caloric surplus of 250-500kcal/day
-mainly through diet
-Results in a 1750-3000kcal surplus per week |
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Per week: 0.5 - 1 lb
Per month: 2 - 4 lbs
By the end of the semester: 7 - 14 lbs |
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| Weight Gain and Nutrition |
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Definition
When going for weight gain, want to make sure still working out and eating a balanced and healthy diet
Too many excess calories with no working out results in fat gain rather than muscle gain |
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Set Point Theory
We all have a weight that our body tends to go towards as determined by genetics
Body weight tends to fluctuate within 5-10lbs of your set point unless comsuming/burning excess calories |
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| Set Point and Weight Loss |
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Further above the genetic set point, the easier it is to lose weight
As approach genetic set point, weight loss becomes very difficult, but not impossible
Weight loss plateau |
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| Set Point and Weight Gain |
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Further below from genetic set point, the easier it is to gain weight
As approach genetic set point, weight gain becomes very difficult, but not impossible
Weight gain plateau |
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| Genetics and Weight Distribution |
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Definition
Where we carry our fat is also highly related to genetics
Some people carry in hips, some in abdomen, etc
Women tend to carry fat in their hips, thighs and triceps
Men tend to carry fat in their chest, abdomen and thighs |
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Some people will NEVER have a 6-pack or flat stomach no matter how much they work out
May never have “skinny” legs
Guys may never become super big no matter how much they lift |
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We cannot pick where we lose our fat from
Doing tons of sit-ups will not cause you to lose fat from your stomach
Body chooses where to lose weight from
Typically problem areas are the last places we lose our weight |
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| First places to see weight loss |
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Definition
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Cardio: Burns a lot of calories in one given bout
Resistance Training: More muscle = higher metabolism |
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You overall body fat percentage
This has ties to health and if you can get this down…bigger steps towards a healthy life
Don’t stress over where you carry your fat, think of OVERALL HEALTH! |
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Definition
-carbohydrates
-Protein
-Fat
-Alcohol |
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-essential for cell structure
-proper balance water and electrolytes
-blood
-senses
-regulating body temperature
-60% of body weight |
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-majority of college students are walking around hypohydrated
-if weigh self before and after a workout, drink 16oz for every pound of weight lost
-2-4 quarts/day
-once you are thirsty, already hypodydrated
-found in food and liquids |
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-major energy source in the body
-4kcal/g
-45%-65^ of total caloric intake
-complex vs. simple sugars
-dietary fiber: soluble vs. insoluble |
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-insulation
-vitamin transport
-protection
-energy
-9kcal/g
-20%-25% of total caloric intake -<10% from saturated |
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-saturated-Harden at room temperature
-monounsaturated
-polyunsaturated; omega 3 and omega 6
-transfat- a unsaturated turned into a saturated |
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| -Building block of musucle
-4kcal/g
-10%-35% of total caloric intake
25% of your protein intake includes essential amino acids
-0.8g/kg body weight |
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-Essential
-Nonessential
-Complete Protein |
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| Must be consumed in your diet |
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| Body produced, but can also consume in diet |
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-Contains all the essential amino acids
-important for vegetarians
-must be sure to get all their amino acids through combinations (rice & beans) |
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-7Kcal/g
-remember in alcoholic drinks, also CHO in forms of sugar and hops, wheat, etc.
-wine contains antioxidants
-always drink in moderation |
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| Must be transported in fat to be absorbed by the body |
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Can dissolve in water for absorption
-Thiamin, Riboflavin, Niacin, B6, B12, Folate, Biotin, Pantothenic, Choline, C
-If consume too much, pee them out |
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-can get enough vitamins if eat healthy, well-balanced diet
-if aren't getting through diet, may need a multi-vitamin but watch consumption |
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Definition
-important for daily physiological processes
-macrominerals (major minerals):
-calcium, phosphorus, Mg, K, NA, S
-Deficiencies or excess can cause disturbance in normal physiological functions and can impair health/physical performance |
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Ingredients
-listed from highest concentration to lowest |
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Definition
-when trying to lose weight, important to control caloric intake, but still get all of your essential nutrients
-no bad food, just better food choices
-all about portion control and moderation |
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| Hints and Tips for eating |
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Definition
-Eat breakfast: jump starts your metabolism in the morning
-Multiple Small meals: eating elevates your metabolism (Thermic Effect of Food)
-Nutrient Dense Food: More bang for your buck- Nutrients/Calories |
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| Hints and Tips for food continue |
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Definition
| -Try to avoid cutting foods completely out of your diet-can lead to craving |
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