ib A.2 pt2

Calcium (Ca²⁺)

The most abundant mineral in the body. It is important for building & maintaining healthy bones, & it plays a major role in muscle contraction.

• stored in the sarcoplasmic reticulum of muscles & is released when the muscle bres are stimulated. 

Iron (Fe)

• present in the body in relatively small amounts. 

  • About 66% of iron in the body is in the hemoglobin of blood.

    • In erythrocytes (RBCs), it binds with oxygen in the lungs. 

    • transports it to the body tissues.

  • It is also part of myoglobin.

    • Found in the sarcoplasm of muscle fibers has a high affinity for oxygen.

    • It combines with oxygen & stores it until needed.

Sodium (Na⁺)

primarily found in extracellular fluids, such as blood plasma & the fluid surrounding cells. 

Potassium (K⁺)

primarily found inside cells (intracellular fluid). 

Chloride (Cl^-)

present in both extracellular & intracellular fluids.

Carbohydrates have a particularly noticeable effect on performance because they are used by both the…

aerobic & anaerobic systems to synthesize ATP. 

Slow twitch muscles have…

low glycogen content (long distance running, more red)

Type IIa (Fast-twitch oxidative) have…

Medium glycogen content (mid distance run)

Type IIb/x (Fast-twitch glycolytic)

High glycogen content (maximum exertion, white)

glycemic index (GI)

the ranking system for carbohydrates based on the immediate effect of the food on blood glucose concentrations

Low GI (55 or less) is best, medium (56-69) sometimes, and high (70+) least often.

nutritional ergogenic aid

any food, special diet, or dietary supplement that is intended to enhance physical performance, training adaptations, or recovery. 

Low energy availability (LEA)

Failure to consume enough energy

energy availability (EA)

energy intake being sufficient to cover the demands from exercise & daily functions.