Exercise-related fitness and nutrients in food

HSC07 - Food and Fitness

?
  • Created by: livvvd26
  • Created on: 02-04-18 13:17

Aerobic Fitness

Respiration - 

  • Air is inhaled into the lungs
  • Some of the oxygen in the inhaled air passes into the blood stream to be used for repsiration this takes place in the cell
  • Carbon dioxide is a waste product of respiration in the lungs it passes out of the blood and is then exhaled
  • The gases pass into or out of the bloodstream by diffusion where a substance moves from where theres a high concentration to where there is a low concentration.
1 of 35

Aerobic Fitness 2

What is Aerobic Fitness?

How efficient the heart is at pumping oxygenated blood around the body to the receiving muscles and how good they are at using the oxygen to release energy.

  • The ability to perform endurance type activties like swimming, running and walking
  • Individuals with high levels of aerobic fitness will be able to do these types of activties for longer and more vigorously before feeling fatigued. 

But How?

  • The body can take oxygen rich air 
  • Transport it to cells and tissue
  • Utilise this efficiently through repsiration
  • Energy is released (through metabolism)
  • This enables us to sustain work for long periods or higher endurance levels
  • Working beyond 12 minutes
2 of 35

Aerobic Fitness 3

Cell Respiration

Respiration is used to produce oxygen, where it is used in a chemical reaction to release energy and then removed carbon dioxide as a waste product

3 Stages -

  • External Respiration (Ventilation)
  • Oxygen Transport 
  • Oxygen Use/Uptake
3 of 35

Aerobic Fitness 4

External Respiration 

  • Process of breathing in and out - ventilation
  • Some but not all is absorbed into the lungs
  • Lungs comprise of tiny sacs - Alveoli (training) - increases the amount of alveoli so the lung capacity is also increased due to training aerobically with oxygen
  • (Gender) men naturally have a larger lung capacity, larger surface of the lungs
  • Each wall or membrane is damp and has a good blood supply just below the surface 
  • Oxygen difuuses across the surface via capillaries (increase capilliarisation) 
  • Combines with iron- containing protein Haemoglobin 
4 of 35

Aerobic Fitness 5

So how does cardio and the respiratory system effect our aerobic fitness?

  • Effectiveness of ventilation depends on a persons ability to expand the lungs and overall lung capacity 
  • This depends on strength muscles ( diaphragm and ribcage)
  • Lung capacity depends on size of chest capacity (influenced by the amount of exercise)
  • Effectiveness of oxygen transport depends on heart, arteries, veins and capillaries (cardiovascular system fitness) theses include
    • max rate heart is able to pump (beats per min)
    • volume of blood the heart can pump in one beat (stroke volume)
    • Denser network of capillaries taking blood to muscles 
    • Capacity of the blood to transport oxygen - low levels of haemoglobin results in less oxygen
5 of 35

Aerobic Fitness 6

What is VO 2 max and what is it measured in?

VO2 max is a measure of aerobic fitness. It is a measurement of the maximum amount of oxygen (in mls) that the body can take in and use per minute per kilo gram of body weight.

6 of 35

Use of/metabolism of Carbohydrates

Carbohydrates (also called saccharides) are molecular compounds made from just three elements- carbon, hydrogen and oxygen.

Simple sugars, are known as monosaccharides (e.g. glucose) and disaccharides (e.g. sucrose) and are relatively small molecules. They are often called sugars - glucose, fructose, galactose. Double sugars - 

  • Sucrose (table sugar) - Glucose + Fructose 
  • Lactose - Glucose + Galactose 
  • Maltose - Glucose + Glucose

Sugars -

  • Chocolate 
  • Honey
  • Syrup
  • Jam
  • Cakes
7 of 35

Use of/metabolism of Carbohydrates 2

Complex Carbohydrates also known as polysaccharides, are starches, formed by longer saccharide chains, which means they take longer to break down. 

The properties of starch are very different from that of glucose. They are not water soluble and require being chemically altered (i.e broken down by cooking) to allow them to be digested. 

Starches 

  • Bread
  • Potatoes
  • Cereals
  • Rice
  • Pasta
8 of 35

Use of/metabolism of Carbohydrates 3

NSPs - Non-Starch Polysaccharides

  • Bran Products
  • Wholemeal Bread
  • Peas
  • Beans
  • Sweetcorn

Include substances such as fibre, these are insoluble and can not be broken down by digestion. They pass through the body chemically unchanged. The main one of these is cellulose the one that gives plant structural strength.

Some are insoluble and cannot be broken down by digestion - sweetcorn

9 of 35

Use of/metabolism of Carbohydrates 4

How are Carbohydrates utilised?

  • Eaten 
  • Digested 
  • Glucose can then enter into the blood stream
  • If gluocse is not needed, it is stored as glycogen which are long chains of glucose molecules
  • Long chains of glucose molecules stored in the muscle and liver
  • When needed the glucose will combine with oxygen to make energy
10 of 35

Use of/metabolism of Carbohydrates 5

 Function: 

  • Energy supply to the body
  • Starch is digested and stored as glycogen
  • Sugars and Starches are most efficient
  • Fats contain more energy require more O2 to break down
11 of 35

Use of/metabolism of Carbohydrates 6

Excessive Consumption: 

  • Increased body weight
    • When too much carbohydrates is consumed and not used for energy over an extended period, it is stored as fat
  • Increased dental cavities 
    • It is important that teeth are brushed twice a day and food with high sugar are ate with meals

Lack of Consumption:

  • Short term effects of a lack of carbohydrates are weight loss and lethargy
  • Kwashiorkor and Marasmus are two forms of deficiency disease which can develop in extreme cases
  • These occur where energy and protein sources are lacked in a diet 
12 of 35

Use of/metabolism of Fats

Macronutrients can also be called Lipids

Fats are important as: 

  • Concentrated source of energy
  • Form of structure of some cells membrane (brain)
  • Is stored under the skin to help insulate the body (preserve heat)
  • Vital organs such as the liver and kidneys are protected by a layer of fat
  • Source of fat-soluble vitamin A,D,E and K

Fats are made up of the elements - carbon, oxygen and hydrogen, these elements make up molecules of glycerol and fatty acids

When digested they can be broken down into fats in the bloodstream and glycerol to the liver

13 of 35

Use of/metabolism of Fats 2

There are at least 40 different fatty acids and these can be either SATURATED or UNSATURATED, according to the way their carbon and hydrogen atoms are arranged

Saturated Fatty Acids:

  • All carbon atoms are saturated with hydrogen atoms
  • Tend to be solid at room temperature
  • Mostly animals 
  • Rises blood cholestrol increasing the chance of heart disease

Unsaturated Fatty Acids:

  • Some of the carbin atoms are joined by double bonds - so are not completely saturated with hydrogen
  • Two types of unsaturated fats
14 of 35

Use of/metabolism of Fats 3

Monosaturated Fatty Acids:

  • There is a link in the carbon chain that has a double bond
  • Found in olive oil and soft margerine
  • Helps build cell membranes

Trans Fats:

  • Manufacturers can use a process called HYDROGENATION - unsaturated fat usually veg oil gets partly saturated with hydrogen 
  • Bonds change position
  • Purpose is to make liquid into solid i.e. Margarine from sunflower oil 
15 of 35

Use of/metabolism of Fats 4

Fat or Fatty Acid

  • People use the terms 'fats' and 'fatty acids'as if they are the same 
  • It is actually the fatty acid that is saturated or unsaturated
  • Fats mostly contain a mixture of saturated, monosaturated and polysaturated fat acids

Animals 

  • Meat and meat product
  • Dairy products e.g. milk, cheese, butter and cream 
  • Fish oil fish like tuna, sardines and salmon

Plants

  • Avocados
  • Olives
  • Nuts and Pulses, e.g. peanuts and walnuts
  • Seeds e.g. Sesame, sunflower and soya
16 of 35

Use of/metabolism of Fats 5

Essential Fatty Acids (EFAs)

  • There are fatty acids that can not be made by the body, but are needed to function efficiently
  • Regulating body processes such as blood clotting and control of inflammation
  • Omega 3 - oil fish, seeds and leafy green veg - protects the heart
  • Omega 6 - veg, fruit, grains, chicken and seeds - lowers cholestrol

Where can we find fat?

  • Cooking oil
  • Butter
  • Margarine
  • Lard
  • Bacon
  • Salami
  • Cheese
  • Cream
17 of 35

Use of/metabolism of Fats 6

Too much or Too Little Fat:

  • Too much fat is a high energy source, if we do not use up the fat we consume it gets stored and the body will gain weight
  • Too little fat - it is essential for growth, so babies and children will not grow and become thinner and feel the cold more
18 of 35

Use of/metabolism of Proteins

Proteins are made from long chains of smaller molecules called amino acids. Amino Acids are monomers, the protein is the polymer. These lomg chains are folded into particular shapes. This is important in relation to how proteins work. 

  • Provide the chemicals to make the body grow
  • Provides all the chemicals to help the body repair the damage after illness, accidents and surgery
  • It maintains the body to keep working well - producing enzymes (control all the chemical reactions within the body) for digestion, muscle activity, nerve function and hormones

Secondary Source of Energy:

Meat, Fish, Cheese, Eggs, Nuts, Quorn are good sources of protein.

19 of 35

Use of/metabolism of Proteins 2

Protein Function:

  • Hormones (such as insulin)
  • Antibodies (part of the body's immune system)
  • Biological Catalysts (Enzymes)
  • Structural Components of Tissues (such as muscles)
20 of 35

Use of/metabolism of Proteins 3

Amino Acids

Essential:

  • Can not be made by our bodies
  • Must eat the protein that contains them
  • There are 9 of these needed
  • Food which contains all of the essential amino acids are called HBV proteins (high biological value proteins)
  • Food which contains some of the essential amino acids are called LBV proteins

Non-Essential:

  • Can be made by our bodies from the protein we eat
  • 11 of these
21 of 35

Use of/metabolism of Proteins 4

Proteins mainly come from meat but there are other foods rich in protein

Veggies eat proteins extracted from soya beans and fungi

HBV High Biological Value Protein:

  • Meat 
  • Egg
  • Cheese
  • Fish
  • Milk
  • Soya

LBV Low Biological Value Protein:

  • Cereals 
  • Rice, Wheat and Oats
  • Pulses, Lentils and Beans
22 of 35

Use of/metabolism of Proteins 5

Too Much or Too Little Proteins

Too Little:

  • Slow growth/Loss weight
  • Thin hair/loss
  • Change in skin colour
  • Can't digest food
  • Low energy/weak/catch infections
  • Build up of fluid under skin - OEDEMA

Adult:

  • Loose fat and muscle/ weight loss
  • Fluid builds up - OEDEMA
  • Cuts and bruises slow to heal/ catch infections
  • Lack of energy
  • Dry hair and skin
23 of 35

Use of/metabolism of Proteins 6

Protein Deficiency

Kwashiokor:

A type of protein energy malnutrition 

Those at risk include infants and children in underdeveloped countries

Those around the world who live in poverty

The elderly who live by themselves, low protein diet

24 of 35

Muscular Fitness

The Components of Fitness

  • Flexibility
    • The range of movement allowed by the joints
  • Aerobic Fitness
    • The ability of the circulatory system to pump oxygen to working muscles
  • Body Composition
    • The quantity of fat and lean tissue in the body
  • Dynamics
    • Ability of neuromuscular system to overcome resistance at high speeds
  • Muscular Fitness
    • Maximum
      • The max force muscles can exert in single contraction
    • Endurance
      • Ability of muscle to keep contracting without fatigue
25 of 35

Muscular Fitness 2

Compnents of Fitness continued...

  • Motor Fitness
    • Speed
      • The ability to move the body or body parts quickly 
    • Power 
      • The ability of the body to use force at speed
26 of 35

Muscular Fitness 3

Muscular Fitness

The capacity of a persons muscles to exert force. e.g. lifting objects, pushing and pulling

Muscular Strength:

  • The maximal amount of force a muscle can exert to overcome a resistance in a single contraction
  • It is important part of many sports - football, hockey, several athletics events and gymnastics
  • Males have two thirds the strength of women due to differences in hormones and muscle mass
  • Our maximum is usually reached in our twenties and then declines with age
  • Regardless of age it can be improved. Short intense workn periods of exercise are needed to improve it
27 of 35

Muscular Fitness 4

There are two types of Muscular Strength:

Maximum Strength - 

Is the greatest force that can be applied in one maximum muscular contraction, for example weight lifting, where a large resistance must be overcome but only once

Dynamic Strength - 

Is the ability to overcome resistance with a fast contraction. It involves the factor of speed and could be described as power or explosive strength

28 of 35

Muscular Fitness 5

Muscular Endurance:

  • It is the ability of the skeletal muscles to generate force for longer periods of time without becoming fatigued
  • It is related to muscular strength but is not the same
  • Needed for activities where movement patterns are repeated over and over
  • It can increase bone density and therefore lower the risk of osteoporosis

Flexibility:

  • The ability to work a joint, along with its muscles and tendons through its full rnage of movement
  • Without regular stretching, muscles and tendons become short, tight and limit movement around joint
  • Different sport require different levels of flexibility
29 of 35

Muscular Fitness 6

Motor Fitness/Mobility:

  • Agility
  • Reaction Time
  • Speed
  • Balance
  • Co-ordination
  • Power

These are sometimes thought of as performance related components of fitness.

But, looking after some of these aspects is important for being able to do simple things like sitting,walking and climbing stairs

30 of 35

Muscular Fitness 7

Muscular system response to exercise:

Muscle tissue response to exercise depends on the type of training undertaken

  • Muscular strength and size increases with high intensity resistance training
    • Increase in muscle size and bulk is called hypertrophy
    • It is the result of an increase in contractile protein within muscle cells
    • Males have greater potential to achieve hypertrophy due to higher levels of testosterone
  • Muscle endurance increases with repetitive low intensity training
    • Ligaments and tendons(the connective tissue around joints will increase in flexibility and strength)
    • Cartilage becomes thicker
    • Bones strengthen 
31 of 35

Muscular Fitness 8

What is meant by flexibility?

The ability to work a joint, along with its muscles and tendons through its full range of movement

What is meant by stamina?

The ability of muscles, joints and ligaments to work for a long period of time, stamina is the bodys ability to work without feeling tired

What is meant by mobility?

Mobility is the ability to move with speed, flexibility and balance. Mobility is the ability to make flexible movements at speed and whilst being balanced.

What is meant by dynamic strength?

The ability to overcome resistance with a fast contraction. It involves the factor of speed and could be described as power or explosive strength

32 of 35

Aerobic Fitness 7

The long term effects of aerobic exercise:

  • Skeletal muscle increase in size and is more efficient when using oxygen
  • Increase in number of capillaries in lungs/skeletal muscles
  • Increase in surface area of lungs which increase oxygen diffusion into blood
  • Working capacity of heart increases which lowers heart rate 
  • Increased elasticity of arterial walls
  • Endurance improves
  • Increased in ability of blood to carry oxygen 
  • Less stress on heart
  • Increased stroke volume (also short term effect)

The short term effects of aerobic exercise:

  • Increased heart rate 
  • Increased ventilation
  • Increased cardiac output
  • More blood flow direct to skeletal muscle
33 of 35

Aerobic Fitness 8

The long term physiological responses (effects) of exercise:

  • Resting stroke volume increases 
  • Resting cardiac output increases
  • Lower resting heart rate 
  • Artery wall elasticity will increase
  • The bloods O2 carrying capacity is increased
  • Able to withstand greater blood pressure fluctuations
  • More O2 can be diffused into the blood
  • Number of capillaries in lungs increases 
  • Increased surface area of lungs 
  • Muscles increase in size
  • Capillaries in muscles increase
  • VO2 max increases
  • Endurance increases
34 of 35

Aerobic Fitness 9

The short term physiological response (effects) to exercise:

  • Stroke volume increases 
  • Cardiac output increases
  • Increase blood flow to skeletal muscles
  • Increased ventilation (breathing rate)
  • Due to increased CO2 in blood
  • Sweating
  • Redness in skin
  • Heart rate increases
35 of 35

Comments

No comments have yet been made

Similar Health & Social Care resources:

See all Health & Social Care resources »See all Promoting good health resources »