Fitness in Athletes
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| benefits of fitness | enhanced heart function, improved balance, better sleep habits
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| characteristics of good fitness program | mode, duration, frequency, intensity, progression, consistency, variety
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| Aerobic exercise is | using large muscle groups
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| Minimum amount of exercise a day | 30 minutes
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| frequency should be | 3-5 days
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| energy sources for muscles | ATP, Phosphocreatine, Carbs, Fats, Proteins
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| ATP lasts | 2-4 seconds
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| Phosphocreatine lasts | 10 seconds
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| Anaerobic pathways last | 30 secs - 2 mins
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| Aerobic pathways last | 2 - 30 mins
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| Muscle Glycogen lasts | < 30 minutes
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| Blood Glucose lasts | > 30 minutes
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| Fat is the | main source of fuel for prolonged, low intensity exercise
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| Define low intensity | 30-50% max vo2
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| Define moderate intensity | 50-65% max vo2
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| Define high intensity | 70-80% max vo2
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| Define very high intensity | 85-150% max vo2
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| Type 1 are | oxidative and red slow twitch fibers
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| Type 2 A are | oxidative/glycolytic and white fast twitch fibers
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| Type 2 B are | glycolytic and white fast twitch fibers
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| Type 1 is used for ___ exercise and type 2 is used for ____ exercise | 1= endurance 2= sprints
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| Define hypertrophy | muscles enlarge after being made to work repeatedly
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| Energy needs depend on | body size, body comp, type of training/competition
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| What macronutrient can be reduced in athletes without affecting performance | fats
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| Carb needs for non athletes | 5-7g/kg
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| Carb needs for athletes | 7-9g/kg
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| ___% of energy comes from carbs | 55-65%
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| ___% energy comes from fats for athletes | 15-25%
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| Protein needs for athletes | 1.2-1.7g/kg
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| Vitamins/Minerals needed | Iron and calcium
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| 24 hours before exercise drink | Freely
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| 2 hours before exercise drink | 2-3 cups
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| 10 minutes before exercise drink | 1-1.5 cups
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| During exercise drink | 1-1.5 cups every 10 minutes
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| After exercise drink | 3 cups of fluid for each pound lost
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| Pre-exercise meal | high carb, non greasy
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| During exercise meal | carbs/sports drinks
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| After exercise meal | carbs and proteins 30 minutes after exercise
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| Define ergogenic affects | nutritional, psychological, mechanical, physiological, pharmaceutical substances aimed to improve performance
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| Permissible ergogenic substances | vitamins, energy bars, sports drinks, meal replacement drinks
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| Non permissible ergogenic substances | amino acids, creatine, glycerol, protein powders
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