Sports Nutrition: Fitness & Physical Activity Recommendations

Vocabulary terms relating to the benefits of exercise, biological adaptations to fitness, and public health physical activity guidelines.

Endorphins

A chemical that enhances mood and aids in relaxation, pain tolerance, and appetite control, helping the body cope with exercise-induced stress.

Fitness

A set of attributes related to the ability to perform routine physical activities without undue fatigue.

Components of Fitness

The four attributes consisting of Endurance, Strength, Flexibility, and Lean Body Mass (Composition).

Fitness Adaptations

Physiological changes including increased muscle mass, increased $VO_2 ext{ Max}$, increased bone mineral density, decreased resting heart rate, and increased metabolic efficiency.

Overload Principle

A method to challenge the body by increasing one aspect of exercise at a time, specifically Time, Intensity, Frequency, or Variety/Schedule.

$$VO_2 ext{ Max}$$

A measure of oxygen utilization that increases as an adaptation to fitness.

Healthy People 2020-2025 Aerobic Guidelines

Public health recommendations suggesting $\ge 150\,\text{minutes}$ of moderate-intensity or $75\,\text{minutes}$ of vigorous-intensity aerobic activity each week.

Moderate-intensity exercise

Activities such as walking $3\,\text{miles/hour}$ or bicycling $8\,\text{miles/hour}$.

Vigorous-intensity exercise

Activities such as jogging $\ge 5\,\text{miles/hour}$ or bicycling $\ge 10\,\text{miles/hour}$.

Muscle-strengthening activities

Exercise recommendations advising the performance of strength-focused tasks $\ge 2\,\text{days/week}$.

Recovery cost

The energy expenditure that persists after exercise is completed, contributing to total energy expenditure.

Lean Body Mass

Metabolically active muscle mass that, when increased, can raise the basal metabolic rate over time.