1-Sport and Fitness Nutrition

Nutrition and Fitness

Prepared by; Dr. Siham M.O.GritlySemester VCollege of Home EconomicDept/ Nutrition and Food Sciences

Dr. Siham Gritly

Dr. Siham Gritly

Dr. Siham Gritly

list of topics1-sport and fitness nutrition energy metabolism during rest and exerciseExplain how food energy is used to maintain life processes

and muscular activity via human energy systems including ATP-PC systems; glycolysis; lactic acid energy system; Kreb’s cycle; and the electron transfer system

2-carbohydrates and exercise3-protein and exercise4-lipids and exercise5-vitamins, minerals exercise6-Fluids and exercise7-body composition

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8-weight gain and loss for performance9--eating disorders and athletes10-ergogenic aids in sports and fitness11-nutritional assessment12-fitness assessment13-meal planning for physical active

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Definitions related to the subject

• *Nutrition is the science of food that consumed by living being. it considered one the most important factor for maintenance of good health thus prevent illness and diseases.

• *Fitness is the state or conditions of being healthy, or good health and condition as a result of exercise and balance nutrition or

• Fitness is the ability to meet the demands of a physical task. include strength, speed, endurances or (stamina) and flexibility

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• * Metabolism- is the chemical process that make it possible for the cells to continue living. The process of metabolism mainly consists of three process;

• 1-catabolism; is the process of breakdown of molecules to release energy.

• 2-anabolism; building of tissues • 3-excretion; get rid off

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• Physical fitness• Physical fitness defined as “a set of abilities individuals

possess to perform specific types of physical activities.

• Physical fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the athlete to a fatigued state. The components of physical fitness are;

• •Body Composition• •Endurance (staying power)• •Flexibility• •Strength• •Speed

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Muscle strength is the force your muscle can exert against resistance. As you lift and lower a weight your muscle must generate enough force to move that weight.

Muscle endurance is the ability of the muscle to repeatedly apply force to lift and lower a weight. Muscle endurance describes how long or how many times you can stay power

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Fitness and Sport Nutrition

• Nutrition and fitness are closely interrelated factors to body composition, muscular capability and respiratory and cardiovascular capacity

• Carbohydrates, fats and protein are the dietary sources that provide the fuel for energy transformation in the muscle.

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• At rest and during normal daily activities, fats are the primary source of energy, providing 80% of the energy.

• Carbohydrates provide 5% to 18%

• Protein provides only 2% of energy during rest state

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Sport nutrition

• Sport nutrition; defined as an application of eating strategies included several objectives;

• 1-to promote good health• 2-to promote adaptation to training• 3-to promote recovery• 4-to perform optimally during competition

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Sport nutrition professional Associations

• Sport nutrition professional Associations included;-

• 1-Sport and Cardiovascular Nutritionists, is a subsection of the American Dietetic Association

• 2-the International Society of Sports Nutrition• Main objective;-application of nutrition to

sport, health and wellness

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• A sports dietitian can assist the athletes in developing personalized eating plans to meet the needs of types of sport.

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Fitness and Fitness components

• Fitness is the state or conditions of being healthy, or good health and condition as a result of exercise and balance nutrition

• Physical fitness defined as “a set of abilities individuals possess to perform specific types of physical activities.

• Physical activity involves any movement caused by muscular contraction that result in the expenditure of energy

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The Components of Fitness

• exercise scientists have identified nine components that comprise the definition of fitness;-

• 1-Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or preventive an object or person)

• 2- Power - the ability to exert maximum muscular contraction immediately in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)

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• 3-Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)

• 4-Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

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• 5-Flexibility - the ability to achieve an extended range of motion without being impeded or (delay) by excess tissue, i.e. fat or muscle (e.g. performing a leg split)

• 6-Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)

• 7-Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)

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• 8-Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. basketball game, weight lifting)

• 9-Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.

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Scientists categorized fitness components into;

two different categories

1-Health – related fitness

2-sports-related fitness

Both types influenced by nutrition and exercise

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1-Health- related FitnessThe World Health Organization (WHO) defined health

in its constitution of 1948 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity".

Exercise and health related fitness is the main factors in preventing the development of chronic disease and maintaining perfect body weight

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Health related fitness includes; • Healthy body weight and composition• Cardiovascular-respiratory fitness• Muscular strength• Muscular endurance• Flexibility• Blood pressure• Bone strength• Lipid metabolism

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Regular and moderate physical activity and exercise will

• 1-reduces blood pressure• 2-helps prevent or delay Alzheimer’s diseases• 3-increase cardiovascular function and

improves blood lipids profile; thus help prevent heart disease and stroke

• 4-weight control; loss/gain• 5-increase muscle mass, muscular strength,

muscular endurance(to stay power)

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• 6-promotes a healthy pregnancy

• 7-improve sleep

• 8-reduce risk of colon and breast cancer

• 9-improve immune function

• 10-increases flexibility and balance

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11-reduce stress and help prevent mental depression

12-increases insulin sensitivity; improves blood glucose regulation and help prevent type 2 diabetes millets

13-increase bone density and strength

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Physical inactivity will help;

• Deterioration metabolism• Increase weight gain• Increase disease such as type 2 diabetes• Increase cholesterol level• Decrease insulin sensitivity

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2-Sport-related Fitness

• Sport-related fitness is the appropriate physical and mental training to prepare both mind and body for intense competition.

• Sport-related fitness components are; strength, power, speed, endurance usually intense, prolonged and frequent than health-related fitness

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Sports events with varying energy expenditure

• *Power sports;- Olympic weight lifting• *Very high-intensity sports;- 100-meter dash• *High-intensity, short duration sports;- 5,000-

meter run• *Intermittent high-intensity sports;- soccer• *Endurance sports;- marathon running• *Low-endurance, skill sports;- golf• *Weight-control and body image sports;- body

building

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physical exercise and balance nutrition

• physical exercise and balance nutrition provide better performance; including:

• -Cardiovascular health (blood flow, blood pressure and oxygen delivery)

• -Respiratory function• -Hormones• -Immune response• -Muscles and bones• -Metabolism

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references

• Sareen Gropper, Jack Smith and James Groff, Advanced Nutrition and Human Metabolism, fifth ed. WADSWORTH

• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th

ed, McGraw Hill• • Heymsfield, SB.; Baumgartner N.; Richard and Sheau-Fang P. 1999.

Modern Nutrition in Health and Disease; Shils E Maurice, Olson A. James, Shike Moshe and Ross A. Catharine eds. 9th edition

• Guyton, C. Arthur. 1985. Textbook of Medical Physiology. 6th edition, W.B. Company