Chapter 16

What is physical fitness?

Good health or physical condition resulting from exercise and proper nutrition.

Physical activity

Body movement that expends energy (kcals).

Exercise

Structured or formalized physical activity such as running or weight lifting.

The five components of physical fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardiorespiratory endurance

The ability to sustain exercise for an extended period of time.

Muscular strength

The ability to produce force for a brief period of time.

Muscular endurance

The ability to exert force over a long period without fatigue.

Flexibility

The range of motion around a joint.

Body composition

The proportion of muscle, fat, water, and other tissues in the body.

The best way to improve muscular strength and endurance

Resistance training.

The best way to improve flexibility

Stretching.

Physical fitness reduces the risk of

Type 2 diabetes and cardiovascular disease.

Physical fitness improves

Sleep quality and stress management.

A successful fitness program should include

All five components of fitness and be individualized.

Aerobic exercise

Exercise that uses oxygen for energy production.

VO2max

The maximum amount of oxygen muscles consume during exercise.

A high VO2max allows a person to

Exercise at a higher intensity without fatigue.

Cardiorespiratory conditioning

Gradually increasing exercise intensity to improve fitness.

Resistance training improves

Muscle strength, endurance, and body composition.

Heavy weights with low repetitions increase

Muscular strength.

Light weights with high repetitions increase

Muscular endurance.

Recommended rest between strength sets

Two to three minutes.

Recommended rest between endurance sets

Thirty seconds or less.

Recommended recovery time for a muscle group

Forty-eight hours.

Yoga is commonly used to improve

Flexibility.

FITT stands for

Frequency, Intensity, Time, and Type.

Frequency

How often an activity is performed.

Intensity

The degree of difficulty of an activity.

Time

How long an activity is performed.

Type

The specific activity performed.

RPE stands for

Rating of Perceived Exertion.

1 RM

The maximum amount of weight that can be lifted once.

Minimum weekly activity for substantial health benefits

150 minutes of moderate activity.

Recommended weekly activity for additional health benefits

Up to 300 minutes of moderate activity.

Recommended resistance training frequency

Two or more days per week.

Recommended activity for weight maintenance

About 60 minutes most days of the week.

Recommended activity for weight loss

Sixty to ninety minutes daily.

Progressive overload

Gradually increasing demands on the body to avoid plateaus.

Hypertrophy

An increase in muscle size.

Atrophy

A loss of muscle size and strength.

The body requires for physical activity

Adequate food and fluid intake.

The primary energy sources during exercise

Carbohydrates and fat.

Nutrients that aid recovery after exercise

Carbohydrates and protein.

Anaerobic energy production supports

Quick, intense activities requiring power and speed.

ATP

The body's immediate energy source.

Anaerobic metabolism uses energy from

ATP and creatine phosphate.

Aerobic energy production primarily uses

Carbohydrates and fatty acids.

The primary energy source during high-intensity exercise

Carbohydrates.

Stored muscle glycogen in adults

200 to 500 grams.

Stored liver glycogen in adults

60 to 120 grams.

Approximate carbohydrate energy stores in the body

2,600 kcals.

Preferred carbohydrate source during exercise

Muscle glycogen.

Blood glucose primarily provides energy for

The brain.

Too much lactate causes

Reduced muscle pH and decreased performance.

As exercise intensity increases

Carbohydrate use increases.

As exercise duration increases

Fat use increases.

"Hitting the wall"

Depletion of glycogen stores causing exercise to stop.

Training increases glycogen storage by

20 to 50 percent.

Simple carbohydrates are best consumed

During or immediately after exercise.

Complex carbohydrates are best consumed

Several hours before exercise.

Carbohydrate loading

Increasing carbohydrate intake before competition to improve performance.

The primary energy source during low- to moderate-intensity exercise

Fat.

Fat provides

More than twice the kcals of carbohydrates and protein.

Beta oxidation

The process of converting fatty acids into energy.

Fat oxidation requires

Oxygen.

The hormone that increases fat breakdown during exercise

Epinephrine.

The body increases fat use significantly after

Twenty minutes of moderate exercise.

Endurance training increases

Fat storage in muscles and fat oxidation.

Recommended fat intake for active people

25 to 30 percent of total kcals.

Maximum recommended saturated fat intake

10 percent of total kcals.

Protein is primarily used to

Build and repair muscle.

Muscle growth occurs when

Protein synthesis exceeds protein breakdown.

Protein is used for energy when

Carbohydrate stores are insufficient.

Common causes of muscle breakdown

Weight loss diets, making weight classes, and inadequate calorie intake.

Protein RDA for most adults

0.8 grams per kilogram of body weight daily.

Protein needs for endurance athletes

1.2 to 1.4 grams per kilogram daily.

Protein needs for strength athletes

1.6 to 1.7 grams per kilogram daily.

Large meals require about

Three to four hours to digest.

Small meals require about

Two to three hours to digest.

Snacks and liquid supplements require about

Thirty to sixty minutes to digest.

During exercise lasting longer than one hour

Carbohydrates should be consumed every 15 to 20 minutes.

Recommended carbohydrate intake before exercise

3 to 4.5 grams per kilogram of body weight three to four hours before exercise.

Carbohydrates immediately before exercise help

Spare glycogen stores and provide immediate energy.

Protein before exercise supports

Muscle preservation, growth, and recovery.

Combining carbohydrates and protein before exercise increases

Glycogen storage and protein synthesis.

Foods high in fat before exercise should be avoided because

They digest slowly and may cause discomfort.

Best carbohydrates during exercise

Glucose, sucrose, and maltodextrin.

Carbohydrates should be consumed after exercise within

Thirty to forty-five minutes.

The ideal carbohydrate to protein recovery ratio

Three grams of carbohydrate for every one gram of protein.

Preferred protein source after exercise

Whey protein.

Chocolate milk is considered

An effective recovery drink.

Antioxidants help protect against

Free radical damage caused by exercise.

Important antioxidant vitamins for athletes

Vitamins C and E.

Iron is important because it

Supports oxygen transport and energy metabolism.

Low iron levels can lead to

Fatigue and anemia.

Female athletes are at higher risk for

Iron-deficiency anemia.

Calcium is important because it

Supports bones, muscle contraction, hormones, and blood clotting.

Calcium is lost through

Sweat.

Most athletes do not need

Vitamin and mineral supplements.

The most important nutrient during exercise

Water.