NDD30503: NUTRITION FOR SPORTS AND EXERCISE

NUTRITION FOR SPORT
AND EXERCISE
NDD30503
ASSOC PROF. DR. SHARIFAH WAJIHAH WAFA BTE SST WAFA
EC22
SUNDAY
1030-1230

1. Define physical fitness, health, and wellness
and describe how they are interrelated;
2. Describe the five components of health and
wellness;
3. Describe the six parts of health-related physical
fitness and the five parts of skill-related
physical fitness; and
4. Define self-assessment and explain how it is
important to good fitness, health, and wellness.

Physical fitness
 ability of the body systems to work together
efficiently to allow to be healthy and perform
activities of daily living.
 Being efficient means doing daily activities with
the least effort possible.

Physical fitness
 A fit person
• able to perform work, meet home responsibilities,
and still have enough energy to enjoy sport and
other leisure activities.
• can respond effectively to normal life situations,
such as raking leaves at home, stocking shelves
at a part-time job, and marching in the band at
school.
• can respond to emergency situations—for
example, by running to get help or aiding a friend
in distress.

Physical fitness
 Parts of Physical Fitness
• Physical fitness is made up of 11 part
i. 6 health related physical fitness
• reduce your risk of chronic disease
• promote good health and wellness
• help you function effectively in daily activities
ii. 5 skill related.
• help you perform well in sports and other
activities that require motor skills. For
• Linked to health but less so than the health-
related components.

Health related physical fitness
Cardiorespiratory
(CR) endurance
Muscular strength
Muscular
endurance
muscular power
Flexibility
Body composition

 Cardiovascular endurance
• ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body
during sustained workloads.
• The Cooper Run is used most often to test
cardiovascular endurance.

 Muscular strength
• amount of force a muscle can produce.
• the push up test is most often used to test
muscular strength.
bench press leg press
bicep curl

 Muscular endurance
• ability of the muscles to perform continuous
without fatiguing.
• sit up test is most often used to test muscular
endurance.
step machineselliptical machines

 Flexibility
• ability of each joint to move through the available range of
motion for a specific joint.
• i.e stretching individual muscles or the ability to perform certain
functional movements such as the lunge.
• The sit and reach test is most often used to test flexibility.
step machines

 Body composition
• amount of fat mass compared to lean muscle mass, bone
and organs.
• measured using underwater weighing, Skinfold readings,
and bioelectrical impedance.
• Underwater weighing is considered the “gold standard” for
body fat measurement
step machines

 Power
• ability to use strength quickly; thus
it involves both strength and
speed.
• Sometimes referred to as
explosive strength.
• jump far or high, put the shot,
and speed-swim.
step machines

 How do you think you rate in each of the six health-
related parts of fitness?
 To be healthy, you should be fit for each of the six parts.
 Totally fit people are less likely to develop a
hypokinetic condition—a health problem caused
partly by lack of physical activity—such as heart disease,
high blood pressure, diabetes, osteoporosis, colon
cancer, or a high body fat level.
step machines

Skill-related physical fitness
Speed
Balance
AgilityCoordination
Reaction
Time

 Balance
• ability to keep an
upright posture while
standing still or
moving.
• People with good
balance are likely to
be good, for
example, at
gymnastics and ice
skating.

 Coordination
• ability to use senses
together with body parts or
to use two or more body
parts together.
• People with good eye–hand
or eye–foot coordination are
good at juggling and at
hitting and kicking games,
such as soccer, baseball,
volleyball, tennis, and golf.

 Speed
• ability to perform a
movement or cover a
distance in a short time.
• i.e people with good leg
speed can run fast, and
people with good arm
speed can throw fast or
hit a ball that is thrown
fast.

 Reaction time
• amount of time it takes to move once we recognize
the need to act.
• People with good reaction time can make fast starts
in track and swimming and can dodge fast attacks in
fencing and karate

 Agility
• ability to change the
position of the body
quickly and control
the body’s
movements.
• People with good
agility are likely to be
good, for example, at
wrestling, diving,
soccer, and ice
skating

Functional Fitness
 ability to function effectively when performing
normal daily tasks.
 You have functional fitness if you can do your
work, get to and from office, participate in leisure
activities without fatigue, respond to emergency
situations, and perform other daily tasks safely
and without fatigue (for example, driving a car or
doing housework and yardwork).
 Health-related fitness not only helps to stay
healthy but also helps to function

Functional Fitness
 i.e it helps you avoid fatigue when working
 or playing.
 Similarly, skill-related fitness not only helps
perform well in sports but also can help function
in life, such as when you need to stop quickly
while driving a car.

Interrelationship of fitness, health,
and wellness.

Setting Goals for Lifelong Fitness

Planning a Fitness Program
 Lifelong fitness is the ability to stay healthy and
fit as you age.
 To plan a successful fitness program
• Define goals,
• Develop program
• Monitor progress.
Slide 25 of 21

Define Long-Term Goals
 An important long-term goal of any fitness
program should be lifelong fitness.
 Choose activities that you enjoy and can
continue as you age.
 Vary activities from day to day.
 Combine exercise with social activities whenever
possible.
Slide 26 of 21

Define Short-Term Goals
 In planning a fitness program, we need to know
more immediate, or short-term goals.
 Goals should be specific to help measure the
progress.
 Time frame for reaching the goals also needs to
be realistic.
Slide 27 of 21

The FITT Formula
 A well-designed personal physical activity plan will outline how often
(frequency), how long (time), and how hard (intensity) a person
exercises, and what kinds of exercises (type) are selected.
 The exercise frequency, intensity, time, and type (FITT principle) are
key components of any fitness plan or routine.
The success of fitness plan depends on four factors:
• How often the exercise
• How hard the exercise
• How long the exercise
• The type of exercise

The FITT Formula
Slide 29 of 21

NDD30503: NUTRITION FOR SPORTS AND EXERCISE

Monitor Progress
 Look better, sleep better, and feel more alert.
 Gained muscle strength or lost weight.
 Good indicator of improved fitness is a drop in
resting heart rate.
Slide 31 of 21

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Monitor Your Progress
A chart, such as this one, can help monitor the progress.

Alter Your Fitness Plan
 As the fitness improves, the workouts may
become too easy.
 By slightly increasing the intensity or time of the
workout, should continue to see positive results.
 Remember that, no matter what the fitness goals
are, exercise program need to combine with
healthy eating habits.
Slide 33 of 21

Phases of Exercise
 The safest workouts begin with a warm-up
period and end with a cool-down period
 Stretching exercises should be part of both the
warm-up and cool-down periods.
Slide 34 of 21

Warming Up and Stretching
 A warm-up is a five- to ten-minute period of mild
exercise that prepares the body for a vigorous
workout.
 A warm-up should include some of the same
motions as the planned activity, but at a slower
pace.
 Warm-up should also include five to ten minutes
of stretching.
 Hold stretches for 15 seconds.
Slide 35 of 21

The Workout
 The workout is when an activity perform at its
peak level.
 To be effective, workout should follow the FITT
formula.
Slide 36 of 21

Cooling Down and Stretching
 The cool-down is a period of mild exercise, such
as walking, performed after a workout.
 Cool-down should be at least as long as the
warm-up.
 Stretching after cool-down loosens muscles that
may have tightened during exercise.
 Spend at least five minutes repeating the
stretches did during your warm-up period.
Slide 37 of 21

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Suggested Exercise Session

Phases of Exercise
1. Warm up (5-10 min)
2. Stretch (5-10 min)
3. Workout (20-60 min)
4. Cool Down (5-10 min)
5. Stretch (5-10 min)

Self-assessment: TEST your muscle
Fitness

NDD30503: NUTRITION FOR SPORTS AND EXERCISE

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