Calara, Matthew

BSN 2 9&10

PHYSICAL ACTIVITY PYRAMID

The Physical Activity Pyramid is a visual representation of different types of physical activities,
emphasizing their importance and suggesting the ideal distribution for a healthy lifestyle.
A. Base (daily activities) – includes everyday movements like walking, taking the stairs,
household chores, encouraging continuous movement throughout the day
B. Aerobic exercise – the next layer emphasizes regular aerobic activities like brisk walking,
running, cycling, or swimming, aiming for at least 150 minutes per week for adults
C. Active sports and recreation – incorporating sports and games, and other recreational
activities to add variety and enjoyment to the routine
D. Strength and flexibility training – involves activities to build muscle strength and enhance
flexibility through weightlifting, yoga
E. Inactivity- the peak represents minimizing sedentary behaviors like prolonged sitting or
screen time

TYPES OF EXERCISES

• CARDIOVASCULAR EXERCISES – running, cycling, swimming

• STRENGTH TRAINING – weightlifting, resistance band workouts
• FLEXIBILITY EXERCISE – yoga, stretching
• BALANCE EXERCISES – TAI CHI, stability ball exercises
• HIGH RESISTENCY INTERVAL TRAINING – quick, intense bursts of exercise followed
by short rest periods
Physical Activity
is any intentional, energy-consuming muscular movement is considered physical activity. It
might be part of your job, your free time, or any other movement you do during the day. It can
also be planned exercise, such as sports, a gym session, or going for a run. Physical activities
come in various forms, and they are frequently classified according to the kind of movement
they entail and the intensity with which they are performed.
Example: Track and Field
Nutritional needs for track and field
Due to the demanding training required by track & field athletes, daily energy expenditure is
generally high. Therefore, more calories are needed each day to keep up with training and
recovery. Unfortunately, reported intakes are often less than estimated needs. That puts track &
field athletes at a higher risk of low energy availability, which can negatively impact sports
performance. To make sure athletes get adequate energy, they need to consume adequate
carbohydrate, protein and fat at each meal and have snacks throughout the day.

Carbohydrate

Carbohydrate is the preferred source of energy for the muscles and brain, making it an
important component of a student athlete’s diet. The amount of carbohydrate consumed will
vary depending on what phase of training the athlete is in, pre-season, competition, or off-
season.

Both track and field athletes should be consuming between 5 and 7 grams of carbohydrates per
kilogram of body weight each day. For a 165-pound (75 kg) athlete, that equates to between
375-525 grams of carbohydrates spread throughout each day. The range takes in account the
different events as well as each phase of an athlete’s season.

Pre-season is when training demands are the highest. Therefore, athletes should focus on
getting the higher end of their carbohydrate needs to perform and properly recover. While some
training typically continues in the off or rest season, the intensity and duration is generally lower,
allowing athletes to shift to the lower end of their carbohydrate needs. It is important to
understand that carbohydrates are important during all phases of the season. Carbohydrates
are found in a wide variety of foods, including grains, fruits, vegetables, milk, yogurt, beans, and
simple sugars.

Protein

Protein is a key component of a track & field athlete’s diet. Consuming adequate protein is
critical for a number of body functions, including repairing and building muscle tissue. The
recommended intake for both track & field athletes is between 1.2-1.7 grams per kilogram of
body weight each day. For a 165-pound (75 kg) athlete, this would be 90-128 grams per day
spread evenly throughout meals and snacks.

When choosing protein sources, variety and quality is important. Aim to eat a variety of high-
quality protein foods, such as dairy, like milk, yogurt, and cheese, as well as eggs, lean beef,
poultry, fish, legumes, and beans. Relying heavily on protein bars and shakes can put athletes
at risk of missing key nutrients.

Fat

Fat has a variety of roles in the body, one of them being a source of fuel for athletes. While
carbohydrates are the main source of fuel for track & field athletes, fat is also a valuable energy
resource. Many track & field athletes fail to get adequate fat in their diet, which can also lead to
low-energy availability and long-term health concerns. Because track athletes tend to be more
at risk of low body fat than field athletes, it is especially important for them to consume at least 1
gram of fat per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that is a
minimum of 75 grams of fat each day.

While eating enough fat is important, an emphasis is placed on including heart-healthy fats. A
few examples include avocados, nuts, nut butters, seeds, and olives.

Daily Nutritional Requirements for Track & Field

Based on a 165 lb. Student Athlete (75 kg)

Carbohydrate Protein Fat

Daily Requirements 5-7 g/kg/d (1.2-1.7 g/kg/d) Remainder of
calories to meet daily
energy requirement
Daily Total 375- 525 g 90-128 g Varies based on daily
calorie requirement
Per Meal (3 90- 135 g 20-30 g 20-30 grams
Meals/Day)
Per Snack (3 30-45 g 15-20 g Minimum of 10 grams
Snacks/Day)

19 Benefits of Track and Field for Student Athletes

The positive impression the guys make at other schools could be due to track practice and

competition. Rigorous exercise can create better brain activity by generating new nerve cells and

blood vessels. Coach Behnke has seen the beneficial side of competition for many of the guys.

“Track is therapeutic for the guys. It keeps them moving, gives them goals, and develops mental

toughness.”

This toughness appears most when a guy signs up and finds he’s in for more than he

anticipated. We’re pleased when they stick it out until the end of the season. The guys usually

surprise themselves by discovering a special talent they didn’t realize they had. At the very least,
they prove to themselves they can stick with a goal until completed. The guys benefit in other

was too, such as:

1. Maintaining a healthy body weight

2. Creating healthy habits for later in life

3. Better sleep patterns

4. Strengthen balance

5. Better decision making

6. Better ability to multitask

7. Increased capacity for learning

8. Enhanced mental performance

9. Increased memory

10. Able to pay attention longer

11. Decreased distraction

12. Learning how to work well with others

13. Working towards a goal

14. Balanced mood and behavior

15. Improved motivation

16. Increased ability to withstand stress and frustration

17. Increased coping skills when presented with a new situation

18. Lower risk for depression

19. Increased self-discipline and self-esteem