Nutrition & Body Comp. Last Lecture

Housekeeping notes:

Kinesiology: read pgs. 300-331 + ch. 24 in the NSCA book for the written test. It goes over equipment and facility design. How close should equipment be? How high does the ceiling have to be? How high do mirrors have to be on the wall?
there will be much less anatomy and much more "sampler" activities. 60 TF/MC, 10 anatomy. Study all addendums and handouts.
Do not leave before you have taken the practical!
Exercise Science: Monday: 50 questions, calculations- 2 are write in (not multiple choice).
Wednesday, Dec. 5th: Resistance Training Program Project due.


Pkt. pg. 32

Nutrition

Have you heard of ______ diet?
Help your client become a wise consumer of diets on the market. There is a checklist on packet pg. 32 to decide if it is a scientifically, medically sound diet. kcal=Calorie. 1200 Calories per day ensures the RDA of minerals and vitamins.

Body Composition: Our [very poor] attempt to differentiate our bodies into 2 components.

Fat Mass (FM)-
* Females- 25% * Males- 15%
* average college age of 18-30

Fat Free Mass
Assumptions on which the field is based:
1. Mineral (bone) 7%- greatly affected by age, gender, & ethnicity (Native Americans & African Americans have a higher bone mineral density. Asians have lower bone mineral density.)
2. Protein (muscle) 21%- ethnicity, & weight training
3. H2O (water) 72%- age

Water Consumption
Most important nutrient is water.

Dehydration
Low levels of body water.
It is critical that our body tries to maintain internal body temp. 97-104 (on hot days). Thermoregulation.

4 Modes of Thermoregulation in hot/cold/temperate environments

1. Radiation- heat lost to/from body (absorbing or losing). Heat always travels from hot & cold.

2. Conduction- heat exchange involves transfer of heat through solid, liquid, or gas. Again, hot travels to cold.

3. Convection: Fluid (air or liquid) movement across body surface facilitates conduction heat loss.

4. Evaporation- Evaporation (liquid to gas) of sweat, sweat absorbs heat from body to turn from liquid to gas. This is the most important method of thermoregulation while exercising in the heat.

Are they losing too much water? Take weight at the beginning and end of workout. Has to be within 3% of morning weight. > 3% dehydration is going to negatively affect performance.

Dehydration and Performance

% Body Weight Loss Effects
3% Decreased aerobic performance
Significant increase in body temp. (not dangerous)
increased thirst sensation

3-5% sleepiness, lethargy
decreased thermoreg. (not dangerous yet)
decreased ability to sweat
decreased cardiac function

5-6% decreased muscular strength
decreased muscular endurance
decreased anaerobic performance
decreased appetite

>10 decreased plasma volume (dangerous)

Heat Disorders

1. Heat Cramps- muscle spasms, cramps, heavy sweating, fatigue, slightly elevated body temp.
Treatment: administer water.

2. Heat Exhaustion- weak, rapid pulse, profuse sweating, cool skin (goose bumps), headache, dizziness
Treatment: stop exercise, out of heat, water

3. Heat Stroke- sweating ceases, significantly increased body temp. (life threatening), skin is dry and hot, mental confusion.
Treatment: medical emergency, immersion in ice water


Easiest way to avoid these- drink water,
heat acclimation (7-14 days), > cut back then slowly increase activity, change what you wear or don't wear. 40% of heat is lost from the head- wet head.
heat index- temp., humidity, etc.

In the cold

Are humans better able to adapt to exercising in the heat or cold (physiologically)? Heat. The body has very few physiological adaptations to the cold. Body fat and shivering (works in short term, will kill you in the long term). How we dress helps with cold weather.