nutrition and fitness

Question 1

five basic components of fitness

Answer 1

1. Cardiorespiratory endurance: ability to sustain cardiorespiratory exercise for extended time
2. Muscle strength: produce force for a brief time
3. Muscular endurance: ability to exert force for a long period of time without fatigue
4. Flexibility: range of motion around a joint, improved by stretching
5. Body composition: proportion of muscle, fat, tissues

Question 2

Describe the FITT principle and how to use it to create a fitness program

Answer 2

FITT: frequency, intensity, time, type
- overload, reversibility, progression, specificity, individualization periodization
- Rate of perceived exertion (RPE) is a self-assessment that measures intensity of cardiorespiratory exercise
– Target heart rate shows exercise intensity through heart rate (percentage of maximum)
– Repetition maximum (RM) refers to intensity of strength training

• Physical Activity Guidelines: 60 minutes/week of moderate intensity activity for some health benefits; 150 min/week
  for substantial benefits and reduced risk of chronic disease
  – 60 to 90 minutes daily to lose weight effectively

Question 3

Describe the roles of carbohydrate, fat, and protein during physical activity

Answer 3

• Energy during first few minutes of physical activity is provided by anaerobic energy production
• As exercise continues, oxygen intake and aerobic energy production increase: Carbs and fatty acids broken down to yield ATP energy via aerobic metabolism
• carbs are the dominant energy source during high intensity exercise
• Fat is the primary energy source during
  low-intensity exercise
• Protein is primarily needed to build and
  repair muscle

Question 4

List optimal food sources before, during, and after exercise

Answer 4

protein and Carbs Pre-exercise meal: 1 to 4.5 grams carbs/kg body weight, 1 to 4 hours before exercise
Carbohydrate during a race: For exercise >1 hour, begin carbohydrate intake shortly after start and every 15 to 20 minutes, 30 to 60 grams carbohydrate/hour to avoid fatigue,
Carbohydrate protein after the race: 3:1 ratio to promote muscle glycogen and protein synthesis

Question 5

Describe the importance of vitamins and minerals for physical fitness

Answer 5

• they play major role in metabolism of carb, fat, and protein for energy during exercise
• Some also act as antioxidants and help protect cells from the oxidative stress that can occur with exercise (Using more oxygen during exercise increases free radicals that damage cells)

Question 6

Explain the relationship between fluid intake and fitness

Answer 6

▪ Fluid and electrolyte balance and body
temperature are affected by exercise
– Water is lost through sweat and
exhalation
– Sodium and chloride, and to a lesser
extent potassium, are electrolytes lost in
sweat
▪ Electrolyte imbalance can cause
heat cramps, nausea, lowered
blood pressure, edema
▪ Evaporation of sweat helps cool the
body
▪ Dehydration can lead to slower reaction times, increased fatigue, & poor concentration

Question 7

List and describe ergogenic aids that claim to improve athletic performance and physical fitness

Answer 7

• Dietary supplements and ergogenic
  aids may improve performance, but
  can have side effects
• Creatine: (mixed data) Improves high-intensity, short duration activities that rely on anaerobic metabolism
• Caffeine enhances athletic performance, mostly during endurance events
• Anabolic steroids: testosterone-based
  substances that promote muscle growth and strength (anabolic effect)
• Growth hormone: little research on effects on athletic performance, results mixed. claims to Increases muscle mass and reduces body fat but does not increase muscle strength
• Erythropoietin and blood doping: to increase oxygen carrying capacity of the blood
• Sports bars, shakes, and meal
  replacers may provide benefits: The main energy source in most sports bars and shakes is carbs

Question 8

hyponatremia

Answer 8

low sodium blood levels due to consuming too much water without electrolytes

Question 9

how much water should you drink

Answer 9

• About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
• between half an ounce and an ounce of water for each pound you weigh, every day
• Water Replenishment: Water loss replenishment: 2-3 cups of water for every pound of body weight lost in sweat.

Question 10

progressive overload

Answer 10

can help improve fitness over time
The body adapts to physical activities, producing fitness plateau
Modify one or more F I T T principles to increase exercise and improve
fitness