Chapter 14: fitness nutrition
8 Questions
6 Views

Choose a study mode

Play Quiz
Study Flashcards
Spaced Repetition
Chat to lesson

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

What is muscle hypertrophy?

  • The shrinking of muscle fibers
  • The shortening of muscle fibers
  • The weakening of muscle fibers
  • The enlargement of muscle fibers (correct)
  • How long until glycogen reserves are depleted during vigorous physical activity?

  • 2 hours (correct)
  • 4 hours
  • 30 minutes
  • 1 hour
  • What should be the composition of the pregame meal for athletes?

  • High in complex carbohydrates and moderate in protein (correct)
  • Low in carbohydrates
  • High in fiber and protein
  • High in simple sugars and fats
  • What nutrient is depleted most rapidly with exercise?

    <p>Carbohydrates</p> Signup and view all the answers

    What substance builds up in tissues when deprived of oxygen?

    <p>Carbon dioxide</p> Signup and view all the answers

    Who is at risk for sports anemia?

    <p>Athletes who have high sweat rates</p> Signup and view all the answers

    What type of diet promotes superior performance in athletes and raises glycogen concentration?

    <p>High-carb diet</p> Signup and view all the answers

    What is the best way to stay hydrated during physical activity?

    <p>Drinking small amounts of water frequently</p> Signup and view all the answers

    Study Notes

    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.

    Studying That Suits You

    Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

    Quiz Team

    Related Documents

    Chapter 14.docx

    Description

    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.

    More Like This

    Muscular Strength and Endurance Quiz
    4 questions
    Nutrition Chapter 13 Fitness Components
    25 questions
    5 Components of Fitness Quiz
    8 questions
    Health Benefits of Strength Training
    21 questions
    Use Quizgecko on...
    Browser
    Browser