- Nutrition

-Lifestyle

-Physical Activity

Ability to perform moderate intensity physical activity without undue fatigue

-Nutrition

-Lifestyle

-Exercise

Cardiovasuclar and muscular cellular

Fitness of 

-heart and lungs

-Aerobic (requires oxygen)

XC skining, running, cycling, swimming, etc

Components

-VO2max

-Locate Threshold 

Maximal Oxygen Consumption

VO2 max

Maximum amount of oxygen that can be consumed per unit of time

-size of your engine

-Increase the higher = longer the aerobic state

Values

-Low: 30-50 o2/Kg/min

Not very trainable (if you are already fit)

Lactate Threshold (LT)

• Anareobic Threshold (AT)
• Ventilatory Threshold (VT)
• Onset of blood lactate accumulation
• Maximal stead state of exercise intensity

• Values

- Low= LT @ 60% VO2max

-Medium= LT @ 60-85%

-Fitness of muscle and bones

-Anaerobic (cannot meet energy needs through oxygen)

- Weights, resistance, training, plyometrics

-Sprinting, jumping

-Components

-Muscular Strength

-Muscular Power

-Ability of a muscle to produce max strenth 

-Strength= distance x force (weight)

-High weight, low repetitions

-85-100% max (1-5 RM)

- 1-5 repetitions x 1-3 sets

-Ability of a muscle to produce maximal force in a short period of time

- Power= work / time

-Low weight, low repetitions

- Plyometrics

-Explosive Jumping

-Sprinting

-Specific training= specific adaptions

-Mode, intensity, duration

-Examples

-MODE: Swimming vs running

-Intensity: duration or stength vs endurance

-Dirt vs. pavement running

- time of day

Greater than normal stress on the body is required for training

Examples

-Strength gains

-LT improvement

-Varying training intensity and volume for optimizing fitness goains

-Must be PROGRESSIVE

-Must include RECOVERY

1.) Base: General Preparation

2.) Build: Specific Preparation

3.) Competition: Race

4.) Transition: Recovery

Rapid loss or reversibility of fitness once training stops

-Detraining

-Cardiovascular vs. musculoskeletal fitness (need 3-4x a week for cardio and 1-2 for musculoskeltal)

What is Musculoskeletal fitness?

Strength and power

must do 1-2 a week to keep up

• Specificity: specific training =specific adaptation (mode, intensity, duration) ex. swimming vs. running
• Overload: greater than normal stress on the body is required for training. Muscle size vs shrinkage
• Periodization: varying training intensity and volume for optimizing fitness gains
• Reversibility: rapid loss or reversibility of fitness, once training stops

In general cardiovascular fitness you want to use large muscle

Mode:

Intensity:

Frequency:

Duration:

• Anaerobic
• Intensity: Maximal
• Duration: 2-10 sex

• Anaerobic
• Intensity: High
• Duration: 30sec to 2 min

• Aerobic
• Intensity: low- moderate
• Duration: 2 min to 2 hrs (depending on how much glycogen)

• Aerobic
• Intensity: low
• Duration: 30 min

• Aerobic
• Intensity: low
• Minor fuel source

1.) Necessary for high- intensity 

-Anaerobic Glycolysis

2.) Necessary for fat metabolism

-Need CHO to "burn" fat

3.) Lack of CHO=fatigue

-depleted liver and muscle glycogen stores

-Cardiovascular, fitness level, endurance

• Excercise duration (CHO availability) greater than 30 min
• Exercise Intensity- oxygen availability less than 50% VO2max

Max amount of oxygen that can be consumed per unit of time.

-Increase the higher--> longer aerobic state

-"size of your engine"

-not very trainable

- $300 billion over next 5 years (60 billion/yr)

-Crop support, food stamps, school lunches

• Benefits: Food stamps, WIC, food safety programs. Crop Insurance (weather, pests, market price
• Criticism: 

1) Pay at the supermarket

2) pay taxes for govt farm subsidies

3) Pay taxes for environment clean-up and health care cost associated with industrial food production

1. No synthetic fertilizers

2. No synthetic pesticides or herbicides

3. no antibiotics

4. no growth hormones

5. no GMOs

What percentage of US oil consumption is used to grow transport and store food?

10-15%

Average food distance is 1500 miles

Avg 10 kcal fossil= 1 kcal of food