Chapter 11: Sports Nutrition Flashcards
What are the five components of overall fitness?
- Cardiorespiratory fitness
- Muscular Strength
- Muscular Endurance
- Body Composition
- Flexibility
What is cardiorespiratory fitness?
The ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity
What is muscular strength?
The ability of the muscle to exert force during an activity
What is muscular endurance?
The ability of the muscle to continue to perform without fatigue
What is body composition?
The relative amounts of fat and lean body mass.
*An important component to consider for health and weight management
What is flexibility?
The range of motion around a joint.
What is ATP-CP Energy System?
Can powers an all-out effort for only about 3-15 seconds (anaerobic/does NOT require oxygen)
What is an Lactic Acid Energy System?
Uses glucose breakdown and produces by-product lactate (anaerobic)
Produces ATP from glucose
What is Oxygen Energy System?
Uses food and oxygen to convert to ATP (aerobic)
Requires abundant oxygen
What are the three energy system and when is each active during exercise?
ATP-CP Energy System (anaerobic)
Lactic Acid Energy System (anaerobic)
Oxygen Energy System (aerobic)
What are the two types of skeletal muscles?
Slow-twitch (ST) fibers and Fast-twitch (FT) fibers
What are skeletal muscles?
Muscles composed of bundles of parallel, striated muscle fibers under voluntary control.
What are slow-twitch (ST) fibers?
Efficiently produces energy by breaking down carbohydrate and fat via aerobic pathways
Can sustain muscular activity for a prolonged period of time (aerobic endurance)
What are fast-twitch (FT) fibers?
Exert considerably more force than ST fibers/muscle power but limited endurance
(Anaerobic)
What is the recommended amount of carbohydrate for athletes?
6 to 10 grams per kilogram body weight per day
