8 Questions
What is muscle hypertrophy?
The enlargement of muscle fibers
How long until glycogen reserves are depleted during vigorous physical activity?
2 hours
What should be the composition of the pregame meal for athletes?
High in complex carbohydrates and moderate in protein
What nutrient is depleted most rapidly with exercise?
Carbohydrates
What substance builds up in tissues when deprived of oxygen?
Carbon dioxide
Who is at risk for sports anemia?
Athletes who have high sweat rates
What type of diet promotes superior performance in athletes and raises glycogen concentration?
High-carb diet
What is the best way to stay hydrated during physical activity?
Drinking small amounts of water frequently
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.
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.
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