Force Health Protection: Nutrition and Exercise Resource Manual

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Osteoporosis The decreased levels of female hormones during amenorrhea can lead to calcium loss from the bones and increase the likelihood of developing osteoporosis later in life. Osteoporosis is a major cause of bone fractures in the elderly. Bone density throughout the adult lifespan is greatly impacted by the amount of bone formed prior to the early thirties. Therefore, amenorrhea and eating disorders in young adults can negatively affect bone health for life. Prior to menopause, a healthy diet (including adequate calcium intakes) and the performance of weight bearing activities are the two factors that have the greatest positive influence on bone health (see Chapters 3, 4, 5, and 7). For more information on bone health, ask your doctor or health care provider. 116 Force Health Protection:
16 Age and Performance In this chapter you will learn about: ◆ Age-associated changes in metabolism and body composition. ◆ Countering age-associated changes in physical performance. Aging is a natural process that most, if not all, people would like to avoid. Most people associate aging with gaining weight, getting weaker, and not being able to perform many of the activities they did in their youth. Many of these conditions are actually the result of inactivity, not aging. Although there are several inevitable physiologic changes that will occur as you age, the degree of these changes can be manipulated through sound dietary and exercise practices. Changes in Metabolism and Body Composition Maintaining a healthy body weight and body fat percentage throughout your adult life is key to maintaining health and fitness as you age. This often seems easier said than done, considering basal metabolic rate (BMR, see Chapter 1) declines as you age. With aging, expect to see a gradual decline in BMR, possibly resulting in needing 100 fewer kcal a day with each passing decade. Taken from Tufts University Health and Nutrition Letter. November 1998; 16(9): 6. Nutrition and Exercise Resource Manual 117
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Force Health Protection: Nutrition
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Foreword from David J. Smith, CAPT,
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Acknowledgments We would like to ac
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We encourage you to use this manual
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6 Walk, Run, Swim! 45 Walking and R
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List of Figures (Click on page numb
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Table 12-2. Suggested Additional In
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xiv Force Health Protection:
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Figure 1-1. Energy Balance: Intake
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Physical Activity In addition to th
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Reference standards have been devel
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◆ Simple CHO - have one (mono-) o
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ecause they think that proteins mak
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◆ Serve a structural role in cell
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increase the retention of vitamins
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Table 2-3. Requirements and Functio
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Dehydration Dehydration results whe
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For more specific guidance on food
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5-A-Day You may have heard of the n
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people have when deciding whether t
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Snacking Many people think snacking
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4 Overview of Physical Fitness In t
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The Physical Activity Pyramid Just
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Aerobic Energy System When moderate
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Back-to-back high intensity workout
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eathe in more often and more deeply
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To measure your heart rate during e
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very hard” to “maximal” shoul
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ability to store and generate more
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◆ Signs of overexertion include p
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◆ You should have a thumb’s wid
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Running A running program should on
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Table 6-2. Beginning a Jogging Prog
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the Air Force Marathon, or similar
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Open-Water Swimming Open-water swim
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Benefits of Strength Training Stren
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Figure 7-1. Factors that Affect Mus
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Intensity of Exercise Focus on the
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62 Force Health Protection: Figure
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Table 7-2. Free Weights vs. Resista
Page 82 and 83: 8 Calisthenics In this chapter you
Page 84 and 85: 68 Force Health Protection: CHEST,
Page 86 and 87: 70 Force Health Protection: LEGS Bu
Page 88 and 89: 9 Flexibility In this chapter you w
Page 90 and 91: 74 Force Health Protection: Flexibi
Page 92 and 93: 76 Force Health Protection: Neck St
Page 94 and 95: Aerobic Conditioning Performing you
Page 96 and 97: 80 Force Health Protection: Back Ta
Page 98 and 99: 82 Force Health Protection: Triceps
Page 100 and 101: Workout Design The FITT principle g
Page 102 and 103: 11 Nutrition for Exercise In this c
Page 104 and 105: Figure 11-1. CHO Loading for Endura
Page 106 and 107: Vitamin and Mineral Needs Any incre
Page 108 and 109: 12 Deployment and Altered Climates
Page 110 and 111: ◆ Thirst is not a good indicator
Page 112 and 113: The body responds to cold by constr
Page 114 and 115: Altitude Ascent to altitude can cau
Page 116 and 117: 13 Training and Overuse Injuries In
Page 118 and 119: The treatment of any injury should
Page 120 and 121: Overtraining Syndrome Overtraining
Page 122 and 123: ◆ You have poor dietary habits. I
Page 124 and 125: 108 Force Health Protection: Growth
Page 126 and 127: 110 Force Health Protection: Miscel
Page 128 and 129: 15 Training Issues for Women In thi
Page 130 and 131: ◆ Thyroid, cardiac, vascular, or
Page 134 and 135: The loss of muscle mass as you age
Page 136 and 137: ◆ Flexibility - Connective tissue
Page 138 and 139: 17 Adopting Healthy Habits In this
Page 140 and 141: Table 17-1. Some General Nutrition
Page 142 and 143: your routine when faced with setbac
Page 144 and 145: Table A-1. Healthier Food Selection
Page 146 and 147: Appendix B: Sample Workout This is
Page 148 and 149: 132 Force Health Protection: Chest
Page 150 and 151: 134 Force Health Protection: Legs C
Page 152 and 153: 136 Force Health Protection: Arms R
Page 154 and 155: 138 Force Health Protection: Chest
Page 156 and 157: ◆ JL. Durstine, et. al. (Eds) ACS
Page 158 and 159: National Institutes of Health (NIH)
Page 160 and 161: energy balance - ergogenic agent -
Page 162 and 163: specificity of training - target he
Page 164 and 165: Elastic (Resistance) Tubing 78 Endu
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