运动健身与营养管理

Maximum endurance time:
57 min
114 min
167 min
Whitney & Rolfes’s Understanding Nutrition, 10e
An Athlete’s Meal Selections
Breakfast 1 c shredded wheat with low-fat milk and banana. 2 slices whole-wheat toast with jelly. 1 1/2 c orange juice.
運動與能量代謝 運動計畫與營養管理
講題 大 綱
運動、健身、體適能 運動與體重控制
運動與能量代謝 運動計畫與營養管理
The Effect of Diet on Physical Endurance
Fat and protein diet Normal mixed diet High-carbohydrate diet
Lunch 2 turkey sandwiches. 1 1/2 c low-fat milk. Large bunch of grapes.
Total kcal: 3000 63% kcal from carbohydrate 22% kcal from fat 15% kcal from protein
資料來源：Whitney & Rolfes’s Understanding Nutrition, 10e
Thank you for your attention!
運動健身與營養管理
講題大綱
運動、健身、體適能 運動與體重控制 運動與能量代謝 運動計畫與營養管理
運動健身與營養管理
講題大綱
運動、健身、體適能 運動與體重控制 運動與能量代謝 運動計畫與營養管理
運動、健身、體適能
體適能 心肺適能 肌肉適能（肌力與肌耐力） 柔軟性
運動處方 運動型Βιβλιοθήκη Baidu 運動強度 運動持續時間 運動頻率
All vitamin and mineral intakes exceed the RDA for both men and women.
Snack
3 c plain popcorn.
A smoothie made from: 1 1/2 c apple juice. 1 1/2 frozen banana.
EVERY DAY— Be as active as possible.
Whitney & Rolfes’s Understanding Nutrition, 10e
講題 大 綱
運動、健身、體適能 運動與體重控制
運動與能量代謝 運動計畫與營養管理
講題 大 綱
運動、健身、體適能 運動與體重控制
Whitney & Rolfes’s Understanding Nutrition, 10e
資料來源：Whitney & Rolfes’s Understanding Nutrition, 10e
Table 8-2 Page 258
資料來源：Whitney & Rolfes’s Understanding Nutrition, 10e
運動、健身、體適能
體適能 心肺適能 肌肉適能（肌力與肌耐力） 柔軟性
運動處方 運動型態 運動強度 運動持續時間 運動頻率
Whitney & Rolfes’s Understanding Nutrition, 10e
Physical Activity Pyramid
DO SPARINGLY— Limit sedentary activities.
3–5 DAYS/WEEK— Engage in vigorous activities regularly.
2–3 DAYS/WEEK— Engage in strength and flexibility activities and enjoy leisure activities often.
Dinner Salad: 1 c spinach, carrots, and mushrooms with 1/2 c garbanzo beans, 1 tbs sunflower seeds, and 1 tbs ranch salad dressing. 1 c spaghetti with meat sauce. 1 c green beans. 1 corn on the cob. 2 slices Italian bread. 4 tsp butter. 1 piece angel food cake with fresh strawberries and whipping cream 1 c low-fat milk.
Whitney & Rolfes’s Understanding Nutrition, 10e
Examples of High-Carbohydrate Pregame Meals
300-kcalorie meal 1 large apple 4 saltine crackers 1 1/2 tbs reduced-fat peanut butter
500-kcalorie meal 1 large whole-wheat bagel 2 tbs jelly 1 1/2 c low-fat milk
750-kcalorie meal 1 large baked potato 2 tsp margarine 1 c steamed broccoli 1 c mixed carrots and green peas 5 vanilla wafers 1 1/2 c apple or pineapple juice