Nutrition and Fitness

FITT Principle in Fitness Planning

The FITT acronym stands for Frequency, Intensity, Time, and Type. It is a framework for designing effective fitness plans.

• Frequency: How often physical activity is performed (e.g., days per week).

• Intensity: The difficulty or exertion level of the activity (e.g., moderate vs. vigorous).

• Time: The duration of each exercise session.

• Type: The kind of exercise performed (e.g., aerobic, resistance, flexibility).

Example: A fitness plan might include aerobic exercise (Type) 5 days per week (Frequency) at moderate intensity (Intensity) for 30 minutes per session (Time).

Principle of Progressive Overload

The progressive overload principle states that to improve physical fitness, the body must be challenged by increasing the workload over time.

• Gradually increasing intensity, duration, or frequency leads to physical improvements.

• Without overload, the body adapts and fitness plateaus.

Physical Activity Recommendations

Current guidelines recommend adults engage in at least 150 minutes of moderate-intensity aerobic activity per week to reduce chronic disease risk.

• Additional benefits are seen with increased activity or intensity.

Components of Physical Fitness

There are five main components of physical fitness:

• Cardiorespiratory endurance

• Muscular strength

• Muscular endurance

• Flexibility

• Body composition

Energy Sources During Exercise

• High-intensity exercise: Relies primarily on carbohydrates (muscle glycogen and blood glucose).

• Low-intensity exercise: Relies more on fat as an energy source.

Lactic Acid and Muscle Fatigue

Lactic acid is produced during anaerobic metabolism when oxygen is limited. It can contribute to muscle fatigue but is also recycled by the body for energy.

Glycogen Storage in Trained vs. Untrained Muscles

• Trained muscle cells store more glycogen and use it more efficiently than untrained muscles.

• This adaptation supports improved endurance and performance.

Role of Protein in Exercise Recovery

Protein is essential for muscle repair and synthesis after exercise. It helps rebuild muscle fibers and supports recovery.

Post-Workout Nutrition Timing and Composition

• The ideal time frame for a post-workout meal is within 30–60 minutes after exercise.

• Meals should include both carbohydrates (to replenish glycogen) and protein (to support muscle repair).

Hydration Strategies for Exercise

• Exercise under 60 minutes: Water is usually sufficient for hydration.

• Exercise over 60 minutes: Sports drinks containing electrolytes and carbohydrates may be beneficial to replace losses and maintain performance.

Role of Iron in Exercise

Iron is crucial for oxygen transport in the blood (as part of hemoglobin). Adequate iron supports endurance and prevents fatigue, especially in athletes.

Sustainability and Consumerism

Major U.S. Crops and Their Uses

• The top three crops grown in the U.S. are corn, soybeans, and wheat.

• These are primarily used for animal feed, processed foods, and biofuels.

Food Importing: Advantages and Disadvantages

• Advantages: Increases food variety, provides year-round access to foods, can lower costs.

• Disadvantages: Increases food miles, may reduce freshness, can impact local economies, and raises sustainability concerns.

Food Miles, Local vs. Organic, and Seasonal Eating

• Food miles: The distance food travels from production to consumer; fewer miles often means fresher, more sustainable food.

• Local vs. Organic: Local foods are grown nearby; organic foods are produced without synthetic pesticides or fertilizers. Foods can be local, organic, both, or neither.

• Seasonal eating: Consuming foods when they are naturally in season locally, which can reduce environmental impact.

Food Waste: Contributors and Reduction Strategies

• Most food waste occurs at the consumer and retail levels.

• Major contributors: Over-purchasing, improper storage, confusion over date labels.

• Reduction strategies: Meal planning, proper storage, using leftovers, understanding date labels.

USDA Organic Labeling

• "Organic": Product contains at least 95% organic ingredients.

• "Made with Organic Ingredients": Product contains at least 70% organic ingredients.

Food Lobbyists and Industry Influence

Food lobbyists advocate for the interests of food companies and influence food policy and regulations.

Marketing Strategies and Food Advertising

• Marketing strategies include packaging, health claims, celebrity endorsements, and placement in stores.

• Advertising can influence consumer choices, often promoting less healthy, highly processed foods.

Sustainability in the Food System

• Sustainable foods are locally grown, minimally processed, and plant-based.

• Food choices impact both personal health and environmental sustainability.

Food Safety and Technology

Populations at Highest Risk for Foodborne Illness

• Infants and young children

• Pregnant women

• Older adults

• Individuals with weakened immune systems

Pathogens and Common Examples

Pathogens are microorganisms that cause disease. Common foodborne pathogens include:

• Listeria monocytogenes

• Norovirus

• Clostridium botulinum

Honey and Infants

Honey should not be given to infants under one year old due to the risk of botulism from Clostridium botulinum spores.

USDA Four Basic Food Safety Principles

• Clean: Wash hands and surfaces often.

• Separate: Avoid cross-contamination by keeping raw and cooked foods apart.

• Cook: Cook foods to safe temperatures.

• Chill: Refrigerate foods promptly.

Cross-Contamination and Prevention

Cross-contamination occurs when harmful bacteria are transferred from one food or surface to another. Prevent by using separate cutting boards and utensils for raw meats and ready-to-eat foods.

Temperature Danger Zone

The temperature danger zone is between 40°F and 140°F (4°C to 60°C), where bacteria multiply rapidly.

Recommended Refrigerator and Freezer Temperatures

• Refrigerator: At or below 40°F (4°C)

• Freezer: At or below 0°F (-18°C)

Safe Food Defrosting Methods

• In the refrigerator

• In cold water (change water every 30 minutes)

• In the microwave

• Unsafe: Defrosting at room temperature

Safe Time for Leftovers at Room Temperature

• Leftovers should not be left out for more than 2 hours at room temperature.

Safe Storage of Raw Meats and Ready-to-Eat Foods

• Store raw meats on the lowest shelf to prevent juices from dripping onto other foods.

• Keep ready-to-eat foods above raw meats in the refrigerator.

Determining Safe Cooking of Meat

• Use a food thermometer to ensure meat reaches the recommended internal temperature.

• Color is not a reliable indicator of doneness.

Food Irradiation

Food irradiation uses ionizing radiation to destroy pathogens and extend shelf life without significantly affecting food quality.

Methylmercury in Large Fish

• Methylmercury accumulates in large, predatory fish (e.g., shark, swordfish, king mackerel).

• It poses health risks, especially to pregnant women and young children.

Key Vocabulary

• Accumulation: The gradual build-up of substances, such as toxins, in organisms or the environment.

• Acronym: A word formed from the initial letters of a phrase (e.g., FITT).

• Bacterium / Bacterial: Single-celled microorganisms; some cause disease.

• Consequence: The result or effect of an action or condition.

• Irradiation: The process of exposing food to ionizing radiation to kill pathogens.

• Lobbyist: A person who seeks to influence political decisions on behalf of a group.

• Pathogens: Microorganisms that cause disease.

• Perishable: Foods that spoil or decay quickly if not properly stored.

• Sustainable / Sustainability: Practices that meet current needs without compromising future resources.

• Synthesis: The production of a substance by combining simpler materials.