Physical Activity, Nutrition, and Physiological Adaptations in Fitness

Moderate Intensity

Activity where you can talk but not sing; recommended for 150-300 minutes per week.

Vigorous Intensity

Activity where only a few words are possible; recommended for 75-150 minutes per week.

Mode

The type of exercise performed (e.g., aerobic, resistance, or flexibility).

Progression

How the duration, frequency, and intensity of an exercise program increase over time.

MHR (Maximum Heart Rate)

Calculated as 220 minus your age; used to determine target heart rate zones.

ATP

The immediate energy source for all tissues; used for short bursts like sprinting (0-3 seconds).

Phosphocreatine (PCr)

A high-energy compound that re-forms ATP; fuels short bursts of activity like a shot put or high jump (<1 minute).

Anaerobic Glycolysis

The breakdown of glucose without oxygen for high-intensity activity lasting 30 seconds to 2 minutes (e.g., a 200-meter sprint).

Aerobic Glycolysis

The breakdown of glucose with oxygen for activities lasting 2 minutes to 3 hours (e.g., jogging or soccer).

Fat (Aerobic)

The primary fuel source for low-intensity, long-duration activities like hiking or marathons; provides more energy per gram than carbs.

Carbohydrate Loading

A strategy involving high carb intake and low exercise intensity before an event to maximize muscle glycogen stores.

Pre-Workout Meal

Should be high in carbohydrates, low in fat and fiber, and consumed 1-4 hours before exercise to prevent GI distress.

Post-Workout Recovery

A combination of carbohydrates and protein to enhance glycogen resynthesis and muscle protein repair.

The 2% Rule

Athletes should not lose more than 2% of their body weight in fluid during exercise to avoid performance drops.

Hydration Recovery

The recommendation to drink 3 cups of fluid for every pound of body weight lost during a workout.