Nutrition Science and Everyday Application - beta v 0.1

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Essential Elements and Benefits of Physical Fitness Becoming and staying physically fit is an important part of achieving optimal health. A well-rounded exercise program can improve your health in a number of ways. It promotes weight loss, strengthens muscles and bones, keeps the heart and lungs strong, and helps to protect against chronic disease. There are four essential elements of physical fitness: cardiorespiratory endurance, muscular strength and endurance, flexibility, and maintaining a healthful body composition. Each component offers specific health benefits, but optimal health requires some degree of balance between all four. Some forms of exercise confer multiple benefits, which can help you to balance the different elements of physical fitness. For example, riding a bicycle for thirty minutes or more not only builds cardiorespiratory endurance, it also improves muscle strength and muscle endurance. Some forms of yoga can also build muscle strength and endurance, along with flexibility. However, meeting fitness standards in all four categories generally requires 545
546 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN incorporating a range of activities into your regular routine. As you exercise regularly, your body will begin to change and you will notice that you are able to continue your activity longer and with greater ease. THE ESSENTIAL ELEMENTS OF PHYSICAL FITNESS Cardiorespiratory Endurance Cardiorespiratory endurance is built by aerobic training, which involves activities that increase your heart rate and breathing such as walking, jogging, or biking. Aerobic exercise is continuous exercise (lasting more than 2 minutes) that can range from low to high levels of intensity. It increases heart and breathing rates to meet increased demands for oxygen in working muscles. Regular, moderate aerobic activity— about thirty minutes at a time for five days per week—trains the body to deliver oxygen more efficiently, which strengthens the heart and lungs and reduces the risk of cardiovascular disease. Strengthening your heart muscle and increasing the blood volume pumped each heartbeat boosts your ability to supply your body’s cells with oxygen and nutrients, to remove carbon dioxide and metabolic wastes. It also leads to a lower resting heart rate for healthy individuals. In addition to the benefits of aerobic training for cardiovascular health, it is also an excellent way to maintain a healthy weight. Muscle Strength Muscle strength is developed and maintained by weight or resistance training, often called anaerobic exercise. Anaerobic exercise consists of short duration, high intensity movements that rely on immediately available energy sources and require little or no oxygen during the activity. This type of high intensity training is used to build muscle strength with short, high-intensity activities. Building muscle strength and endurance is not just crucial for athletes and bodybuilders—it’s important for children, seniors, and everyone in between. The support that your muscles provide allows you to work, play, and live more efficiently.
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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6 ALICE CALLAHAN, PHD, HEATHER LEON
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Page 503 and 504: Introduction to Vitamins and Minera
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Raising Healthy Eaters “Raising a
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