Chapter 11 is designed to allow you to:
- 1. Design a fitness regimen that begins with no physical activity, moves to a first goal of at least 30 minutes of such activity on most (or all) days of the week, and then advances to more vigorous activity for a total of about 1 hour per day.
- 2. Describe when and how glycogen, blood glucose, fat, and protein are used to meet energy needs during different types of physical activity.
- 3. Differentiate between anaerobic and aerobic use of glucose and identify advantages and disadvantages of each.
- 4. Show how muscles and related organs adapt to an increase in physical activity.
- 5. Outline how to estimate an athlete’s energy needs and discuss the general principles for meeting overall nutrient requirements in the training diet, focusing specifically on carbohydrate intake.
- 6. Examine the problems associated with rapid weight loss by dehydration and outline the importance of use of water and/or sports drinks during exercise.
- 7. Show an understanding of the importance of maintaining a healthy status of various vitamins and minerals during training.
- 8. List several ergogenic aids and describe their effects on an athlete’s performance.