Force Health Protection: Nutrition and Exercise Resource Manual

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National Institutes of Health (NIH) Office of Dietary Supplements (ODS) National Strength and Conditioning Association SCAN’s Sports, Cardiovascular and Wellness Nutritionists US Department of Agriculture (USDA) Shape Up America! US Food and Drug Association (FDA) US Federal Trade Commission US Dept. of Health and Human Services odp.od.nih.gov/ods/ default.html www.nsca-lift.org www.Nutrifit.org www.usda.gov www.shapeup.org www.fda.gov www.ftc.gov www.dhhs.gov Note: Addresses for web sites may change. If you are not able to access a site, try to contact the parent organization or search for their new site using a web browser. 142 Force Health Protection:
Glossary acclimation - aerobic capacity - aerobic energy system - amenorrhea - anaerobic energy system - antioxidants - basal metabolic rate - body composition - body mass index (BMI) - Calorie - carbohydrates (CHO) - carbohydrate loadingcardiorespiratory fitness - cholesterol - dehydration - detraining - electrolytes - adaptations that occur within the body when exposed to a new environment. maximal amount of aerobic activity that can be done process of making energy (ATP) that requires oxygen. the cessation of menstruation not due to pregnancy or menopause; can be seen in women athletes whose nutritional intake is not adequate; one component of the female athlete triad. process of making energy (ATP) without using oxygen. compounds that prevent breakdown (oxidation) of substances in the body; nutrients such as Vitamin E and C have antioxidant properties. the amount of energy (kcals) required to maintain life when the body at rest (BMR). a description of the amount of body weight that is lean body mass (muscle, bones) and the amount of body weight that is fat. An index that looks at body weight in relation to height. a measure of energy used to describe the energy consumed in foods and expended through physical activity; Calorie with a capital “C” is the same as kilocalorie (kcal). a macronutrient that supplies 4 kcals per gram; primary nutrient found in the grain, vegetable, and fruit food groups of the Food Guide Pyramid. nutritional training method used by endurance athletes to increase the amount of glycogen stores in their muscles before a competition. ability of the heart, lungs, and blood vessels to deliver oxygen-rich blood to and remove waste products from the exercising muscles; the more trained the person, the higher the cardiorespiratory capacity; see aerobic capacity. a substance made by the body that serves as a base for hormones such as estrogen and testosterone, is a part of all cells, and is consumed in the diet by eating animal products. a depletion of bodily fluids that occurs when not enough fluids are drunk to replace those lost through breathing, urination, and sweating. a loss of training adaptations that occurs when training stops; can be avoided, stopped or reversed through physical training. minerals in the body that help regulate fluid balance, are part of nerve conduction, and other essential bodily functions; examples include sodium, potassium, and chloride. Nutrition and Exercise Resource Manual 143
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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
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8 Calisthenics In this chapter you
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68 Force Health Protection: CHEST,
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70 Force Health Protection: LEGS Bu
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9 Flexibility In this chapter you w
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74 Force Health Protection: Flexibi
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76 Force Health Protection: Neck St
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Aerobic Conditioning Performing you
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80 Force Health Protection: Back Ta
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82 Force Health Protection: Triceps
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Workout Design The FITT principle g
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11 Nutrition for Exercise In this c
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Figure 11-1. CHO Loading for Endura
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Vitamin and Mineral Needs Any incre
Page 108 and 109: 12 Deployment and Altered Climates
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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 132 and 133: Osteoporosis The decreased levels o
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 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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