Chapter 14: fitness nutrition

Components of Fitness

• There are three components of fitness.

Muscle Growth and Atrophy

• Muscle atrophy is the decrease in muscle mass due to lack of use or disease.
• Muscle hypertrophy is the increase in muscle mass due to intense exercise and nutrition.

Progressive Overload Principle

• The progressive overload principle is the gradual increase in weight or resistance to build muscle strength and endurance.

Cardiorespiratory Conditioning

• Cardiorespiratory conditioning benefits include improved heart health, increased stamina, and enhanced overall fitness.
• To see benefits, cardio-respiratory endurance episodes should be sustained for at least 15-20 minutes.

Resistance Training

• To adjust weight training for muscle strength vs muscle endurance, use heavier weights with lower reps for strength and lighter weights with higher reps for endurance.
• Resistance or strength exercises should be incorporated at least 2-3 times per week.

Energy Systems

• There are three energy systems: ATP-PC, Anaerobic, and Aerobic.
• The ATP-PC system uses ATP as a fuel, the Anaerobic system uses glucose, and the Aerobic system uses glucose, fatty acids, and ketones.

Nutrition for Athletes

• A high-carbohydrate diet promotes superior performance in athletes and raises glycogen concentration.
• Lactic acid builds up in tissues when they are deprived of oxygen.
• During vigorous physical activity, glycogen reserves are depleted within 1-2 hours.
• When a runner "hits the wall", glycogen is depleted.
• After 20 minutes of moderate-intensity physical activity, fatty acids are used predominantly by muscle cells.
• Carbohydrates have the greatest need in exercise and are depleted most rapidly.

Hydration

• A loss of 2% of body water can affect physical performance.
• The pre-game meal should consist of a balance of carbohydrates, protein, and healthy fats.
• Sports beverages are recommended for intense, long-duration activities or in high-heat conditions.
• Athletes who engage in high-intensity, long-duration activities are at risk for sports anemia.
• The best way to stay hydrated during physical activity is to drink water or a sports beverage every 15-20 minutes.

Test your knowledge on fitness components, muscle atrophy, muscle hypertrophy, progressive overload principle, cardiorespiratory conditioning, exercise duration, weight training adjustment, and frequency of resistance exercises.