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Ch 10: Physical Fitness & Nutrition

About This Chapter

Watch physical fitness and nutrition video lessons and take self-assessment quizzes to learn about exercise programs, nutrients and calories, hydration and much more.

Physical Fitness & Nutrition - Chapter Summary and Learning Objectives

Lessons in this chapter examine the different types of physical activity and explain why physical fitness is important. Professional instructors introduce you to the components of various exercise programs and explore the many benefits of regular physical activity. You'll study physical activity for health and for performance, learn how to prevent fitness injuries and find out how to determine calorie needs for athletes. You'll also get a firsthand look at the benefits of staying hydrated during exercise and how supplements might be used to aid performance. This chapter is designed to teach you about:

  • Physical and mental health benefits of physical activity
  • Components of strength and aerobic exercises programs
  • Importance of energy-containing molecules during physical activity
  • Nutrients that support physical activity
  • Ergogenic aids' effect on performance

Video Objectives
What is Physical Fitness? - Definition & Importance Provides a definition for this term and analyzes why we need physical fitness.
The Benefits of Regular Physical Activity: Mental Health, Stress & Life Span Explains how physical activity plays a role in stress management and can improve physical and mental health. Details the benefits of exercise throughout the life span.
Components of Exercise Programs: Aerobics, Strength Training & Stretching Details the components of aerobic exercise programs and strength training programs. Examines the features of a stretching program.
Physical Activity: Health, Fitness and Performance Distinguishes between physical activity for health, fitness and performance.
How Energy-Containing Molecules Support Physical Activity Analyzes how glycogen, blood glucose, fat and protein are used to meet energy needs during physical activity. Distinguishes between anaerobic and aerobic use of glucose and identifies advantages and disadvantages of each.
Preventing & Treating Fitness Injuries Introduces different methods for preventing fitness injuries. Summarizes treatment methods.
Nutrient and Calorie Needs in an Athlete's Training Diet Outlines a method for estimating athlete's calorie needs and examines general principles for preparing a training diet that meets overall nutrient requirements. Discusses foods that can be consumed before, during and after a competition.
Foods to Optimize Athletic Performance Before, During & After Competition Identifies foods that most benefit athletes throughout their competitions.
Nutrients to Support Physical Activity Examines the importance of staying well nourished during training. Examines carbohydrates, proteins, vitamins and minerals that support physical activity.
Staying Well Hydrated: The Importance of Fluids During Exercise Looks at problems that accompany rapid weight loss due to dehydration. Assesses the importance of drinking water or sports drinks during exercise.
Supplements & Ergogenic Aids: Effects on Performance Lists types of ergogenic aids and common supplements. Discusses effects of ergogenic aids on athlete's performance.

11 Lessons in Chapter 10: Physical Fitness & Nutrition
What is Physical Fitness? - Definition & Importance

1. What is Physical Fitness? - Definition & Importance

Physical fitness is your ability to carry out tasks without undue fatigue. Learn about the components of physical fitness: cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body composition and why they are important.

The Benefits of Regular Physical Activity: Mental Health, Stress & Life Span

2. The Benefits of Regular Physical Activity: Mental Health, Stress & Life Span

The mind and body can greatly benefit from even 30 minutes of exercise a day. Find out exactly what impact regular exercise can have on your mind, body, and lifespan in this video lesson.

Components of Exercise Programs: Aerobics, Strength Training & Stretching

3. Components of Exercise Programs: Aerobics, Strength Training & Stretching

Ever wonder what stretching, strength training, and aerobic exercises are? You'll learn about them in this lesson. You'll also find out what some basic recommendations are for each type of exercise.

Physical Activity: Health, Fitness and Performance

4. Physical Activity: Health, Fitness and Performance

Physical activity is any movement of your muscles that uses energy. Physical activity helps you achieve better health, fitness and performance. Learn how the overload principle and specificity principle improve your fitness and performance.

How Energy-Containing Molecules Support Physical Activity

5. How Energy-Containing Molecules Support Physical Activity

Physical activity requires energy. Adenosine triphosphate (ATP) is the form of energy your body likes to use. In order to keep enjoying your physical activity, your body must continually make ATP. Learn how this is done both with and without oxygen.

Preventing & Treating Fitness Injuries

6. Preventing & Treating Fitness Injuries

Injuries are a risk whenever you start a fitness program. Learn about ways to prevent common injuries, such as sprains and strains, as well as how to treat them using the RICE method, which stands for rest, ice, compress and elevate, in this lesson.

Nutrients and Calorie Needs in an Athlete's Training Diet

7. Nutrients and Calorie Needs in an Athlete's Training Diet

Whether you are a casual athlete or a competitive endurance athlete, your body needs the right amount and mix of nutrients to maximize performance. Learn about an athlete's calorie needs and overall nutrient requirements during training in this lesson.

Foods to Optimize Athletic Performance Before, During & After Competition

8. Foods to Optimize Athletic Performance Before, During & After Competition

Competitive athletes rely on good nutrition to give them an edge over their competition. Learn about carbohydrate loading as well as foods athletes use before, during and after competitions to enhance performance and endurance.

Nutrients to Support Physical Activity

9. Nutrients to Support Physical Activity

It is important to stay well-nourished with carbohydrates, protein, fats and various vitamins and minerals during physical activity. Learn about these nutrients that support physical activity as well as the benefits of water during active times.

Staying Well Hydrated: The Importance of Fluids During Exercise

10. Staying Well Hydrated: The Importance of Fluids During Exercise

Staying well-hydrated during exercise will help prevent dehydration, as well as the heat-related illnesses: heat cramps, heat exhaustion and heat stroke. Learn how to hydrate with the right fluid and sodium balance to avoid hyponatremia in this lesson.

Supplements & Ergogenic Aids: Effects on Performance

11. Supplements & Ergogenic Aids: Effects on Performance

Many supplements and ergogenic aids are marketed to enhance athletic performance. Some are beneficial, but others provide little benefit and may be a health risk. Learn about chromium picolinate, anabolic steroids, creatine, caffeine and carnitine in this lesson.

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