Nutrition and Fitness Quiz

Macronutrient Calculations

• Calories from carbohydrates: grams of carbs × 4 kcal/g
• Calories from protein: grams of protein × 4 kcal/g
• Calories from fat: grams of fat × 9 kcal/g
• Total caloric intake: sum of carbohydrate, protein, and fat calories

Energy Distribution

• Endurance athletes: higher carbohydrate intake for sustained energy
• Muscle growth: increased protein for recovery and hypertrophy
• Fat loss: moderate carbohydrates, high protein, and careful fat intake for maintaining energy and muscle mass

Fluid Replacement Post-Exercise

• Weigh the athlete before and after exercise to determine weight loss.
• Multiply weight loss by 1.5 to calculate the required fluid intake in liters.
• Recommended fluid intake: 1.5 liters per kilogram of weight loss

Physiological Adaptations

• Neural Adaptations: Increased motor unit recruitment and improved firing rates, prominent in early phases of training or with beginners.
• Hypertrophic Adaptations: Increase in muscle cross-sectional area, stimulated by overload, high volume, and consistent training over weeks or months.
  • Example: A 12-year-old primarily gains strength via neural adaptations.
• Training-Specific Adaptations:
  • Endurance Training: Increases capillary and mitochondrial density.
  • Strength Training: Enlarges Type II muscle fibers, improving explosive power.

Periodization

• Phases of Periodization:
  • Hypertrophy/Endurance Phase: High volume, moderate intensity for building muscle size and stamina.
  • Strength Phase: Moderate volume, higher intensity for maximizing force production.

Program Structure

• Macrocycle: Long-term training plan (e.g., 1 year)
• Mesocycle: Intermediate training periods (e.g., 4–6 weeks)
• Microcycle: Short-term training units (e.g., 1 week)

Linking Energy Systems to Exercises

• ATP-PC System: Short bursts (0-10 seconds), e.g., sprints, maximum lifts
• Glycolytic System: Moderate effort (30-120 seconds), e.g., 400m run, high-intensity interval training (HIIT)
• Oxidative System: Long-duration efforts (>2 minutes), e.g., marathons, steady-state cardio

Force Production

• Key Biomechanical and Anatomical Factors:
  • Joint Angles: Optimize joint positioning for generating force (e.g., squat depth).
  • Muscle Activation: Efficient use of prime movers (e.g., glutes during hip extension).
  • Stretch-Shortening Cycle: Utilize elastic energy for plyometric power.

Practical Considerations

• Include electrolytes during activities lasting longer than 1 hour, or high-intensity efforts.
• Encourage small, frequent sips for optimal absorption and comfort.

Testing and Evaluation

• Sequence of Testing: Non-fatiguing tests, agility, maximal strength/power, speed/sprinting, local muscular endurance, fatiguing anaerobic tests, and aerobic capacity tests.
  • Conduct tests from least fatiguing to most fatiguing.
• Specificity of Tests: Tailor tests to the athlete's sport.
  • Sprinters: 40-yard dash, vertical jump
  • Rowers: Wingate test, 1RM back squat

Heart Rate Calculations

• Estimated maximum heart rate: 220 - age
• Karvonen estimated heart rate: [(maximum heart rate - resting heart rate) x intensity] + resting heart rate