HNF 126 – Sports Nutrition & Exercise Physiology

Vocabulary flashcards covering key concepts, principles, energy systems, training methods, physiological terms, and periodization strategies from the Sports Nutrition lecture.

Sports Nutrition

The study and practice of how nutrition and diet affect athletic performance, integrating exercise physiology and nutrition science.

Exercise Physiology

The study of acute and chronic effects of physical activity on the tissues, organs, and systems of the human body.

Physical Activity

Any skeletal-muscle movement that raises energy expenditure above resting level.

Exercise

Planned, structured, and repetitive physical activity aimed at improving or maintaining physical fitness.

Physical Fitness

A set of attributes related to the ability to perform physical activity with vigor and without undue fatigue.

Athlete

An individual who is regularly active, from fitness enthusiasts to competitive professionals.

Balanced Diet

Daily food intake providing adequate energy, macro- and micronutrients, and hydration to support training.

Relative Energy Deficiency in Sport (RED-S)

Impaired body function and performance caused by chronic energy intake below energy expenditure.

Sports Nutrition Pyramid

Model placing balanced diet as foundation, sport-specific nutrition in the middle, and supplements at the top.

Macronutrients

Energy-providing nutrients—carbohydrates, proteins, and fats—essential for athletic fuel and recovery.

Micronutrients

Vitamins and minerals needed in small amounts for metabolism, growth, and performance health.

Sprinter

Power athlete performing short bursts (≤20 s); success depends on muscle mass and phosphocreatine stores.

Weightlifter

Explosive power athlete performing efforts of only a few seconds; emphasizes maximal strength and protein intake.

Middle-Distance Runner

Athlete racing 800 m–3000 m; requires high energy supply, carbohydrate availability, and acid-buffer capacity.

Endurance Athlete

Performs long-duration aerobic events lasting hours; relies on energy conservation and high aerobic capacity.

Game-Player

Sport participant needing combined power, speed, and endurance for repeated sprints with limited recovery (e.g., basketball).

Principle of Progressive Overload

Training concept stating muscles must experience increasing workload to adapt and grow stronger.

Overload Principle (FITT)

Applying higher frequency, intensity, time, or type of work than the body is accustomed to for gains.

Specificity Principle

Training adaptations are specific to the muscles, energy systems, and skills stressed in practice.

Reversibility Principle

Performance adaptations are lost when training stops or load is substantially reduced.

VO2 Max

The highest rate of oxygen consumption during maximal exercise, measured in ml kg⁻¹ min⁻¹.

Maximum Heart Rate (MHR)

Highest number of beats per minute achievable; estimated as 220 − age.

Karvonen Formula

Method using MHR and resting heart rate to determine individualized training heart-rate zones.

Stroke Volume (SV)

Amount of oxygenated blood ejected from the left ventricle with each heartbeat.

Cardiac Output (Q)

Volume of blood pumped by the heart per minute; calculated as HR × SV.

Creatine Phosphate (CP)

High-energy molecule in muscle that rapidly resynthesizes ATP without oxygen; fuels ~5–10 s efforts.

Creatine Kinase

Enzyme catalyzing the transfer of a phosphate from CP to ADP to regenerate ATP.

ATP-PC System

Immediate energy pathway using stored ATP and CP for explosive movements lasting ≤10 s.

Lactic Acid System (Anaerobic Glycolysis)

Energy pathway converting muscle glycogen/glucose to ATP and lactate for 10–120 s high-intensity work.

Aerobic System (Oxidative)

Energy pathway using oxygen to metabolize carbohydrates, fats, and proteins for sustained activity >2 min.

Energy Continuum

Concept that all three energy systems contribute simultaneously, with proportions shifting as exercise continues.

Bioenergetics

Metabolic processes that convert food substrates into biologically usable energy (ATP).

Long Slow Distance (LSD/LISS)

Low-intensity steady-state aerobic exercise (≈50–60 % MHR) sustained for long durations.

High-Intensity Interval Training (HIIT)

Exercise alternating short bouts at 70–90 % MHR (or higher) with brief recovery periods.

Power Training

High-velocity resistance exercises designed to maximize the rate of force production.

Plyometrics

Explosive drills that repeatedly stretch and shorten muscles to boost power (e.g., jump training).

Speed Training

Very short (5–10 s) maximal efforts with full recovery to improve pure sprint speed.

Speed Endurance Training

Intense efforts lasting 20–60 s aimed at maintaining high speed while delaying fatigue.

Muscle Hypertrophy

Increase in muscle fiber size due to enlarged myofibrils and contractile proteins.

Muscle Hyperplasia

Increase in the number of muscle fibers, potentially via satellite-cell mediated fiber splitting.

Satellite Cells

Muscle stem cells that repair micro-tears and donate nuclei during hypertrophy.

Type I Muscle Fibers

Slow-twitch, oxidative fibers with high capillary and mitochondrial density; fatigue-resistant.

Type II Muscle Fibers

Fast-twitch fibers with high glycolytic capacity and rapid force production; fatigue more quickly.

Lactate Threshold

Exercise intensity at which lactate accumulates faster than it can be cleared, signalling onset of fatigue.

Capillarization

Increase in the number of capillaries around muscles or alveoli, enhancing oxygen delivery.

Angiogenesis

Physiological process of forming new blood vessels from existing ones, stimulated by endurance training.

Myoglobin

Oxygen-binding protein in muscle cells whose concentration rises with aerobic conditioning.

Mitochondrial Genesis

Increase in the number and size of mitochondria in muscle cells, boosting aerobic ATP production.

Training Periodization

Planned variation of training variables over time to peak performance and reduce injury risk.

Macrocycle

An annual training plan encompassing all major competitions and periods.

Mesocycle

Medium-length training block (~4 weeks) targeting specific adaptations within the macrocycle.

Microcycle

Shortest training cycle, typically 1 week, comprising several coordinated workouts.

Off-Season (Preparatory Period)

Phase emphasizing high volume, lower intensity work to build general fitness and manage body composition.

Pre-Season (Preparatory Period)

Phase one month before competition focusing on increasing speed, power, and complex skills.

In-Season (Competition Period)

Phase where training maintains fighting form while maximizing sport-specific performance during games.

Post-Season (Transition Period)

Active-rest phase allowing physical and mental recovery while preventing excessive detraining.

Power Output

Rate of performing work; how quickly maximal force can be generated.

Agility

Ability to change direction and speed of the body rapidly while maintaining control.

Reaction Time

Time between a stimulus and the initiation of movement.

Coordination

Ability to use the senses and body parts harmoniously to produce smooth, accurate movements.

Fine Motor Skills

Precise movements using small muscles, especially of the hands and fingers (e.g., archery).

Gross Motor Skills

Whole-body movements using large muscle groups for locomotion or object control (e.g., jumping).