運動健身與營養管理

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

運動處方運動型態運動強度運動持續時間運動頻率

Whitney & Rolfes’s Understanding Nutrition, 10e

Physical Activity Pyramid

3–5 DAYS/WEEK—Engage in vigorousactivities regularly.

2–3 DAYS/WEEK—Engage in strength and flexibility activitiesand enjoy leisure activities often.

EVERY DAY—Be as active as possible.

DO SPARINGLY—Limit sedentary activities.


講題大綱

運動、健身、體適能




講題大綱運動、健身、體適能




The Effect of Diet on Physical Endurance

Maximumendurance time:

Normal mixed diet

57 minFat and protein diet

167 min

114 min

High-carbohydrate diet


An Athlete’s Meal Selections

Breakfast1 c shredded wheat withlow-fat milk and banana.2 slices whole-wheat toastwith jelly.1 1/2 c orange juice.

Lunch2 turkey sandwiches.1 1/2 c low-fat milk.Large bunch of grapes.

DinnerSalad: 1 c spinach, carrots,and mushrooms with1/2 c garbanzo beans,1 tbs sunflower seeds, and1 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 withfresh strawberries andwhipping cream1 c low-fat milk.

Snack3 c plain popcorn.A smoothie made from:1 1/2 c apple juice.1 1/2 frozen banana.

Total kcal: 300063% kcal from carbohydrate22% kcal from fat15% kcal from proteinAll vitamin and mineral intakes exceedthe RDA for both men and women.


Examples of High-Carbohydrate Pregame Meals

300-kcalorie meal1 large apple4 saltine crackers1 1/2 tbs reduced-fat peanutbutter

750-kcalorie meal1 large baked potato2 tsp margarine1 c steamed broccoli1 c mixed carrots and green peas5 vanilla wafers1 1/2 c apple or pineapple juice

500-kcalorie meal1 large whole-wheat bagel2 tbs jelly1 1/2 c low-fat milk


資料來源： Whitney & Rolfes’s Understanding Nutrition, 10e

Table 8-2Page 258


Thank you for your attention!

運動健身與營養管理

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