Fitness Basics
This is what HIIT stands for.
What is high intensity interval training?
This macronutrient is used as the primary fuel source during low- to moderate-intensity exercise.
What is fat?
These are the number of days an individuals should engage in 1) cardiorespiratory fitness exercise, 2) muscular fitness exercises, and 3) flexibility exercises.
What are 3-5 days, 2-3 days, and 2-3 days, respectively?
What is 1.2-1.4 g/kg body weight, compared to the RDA of____?
Highly active people are at increased risk of deficiencies in these two nutrients.
What are calcium and iron?
These are 3 of the 5 components of physical fitness.
What are (some combo of) cardiorespiratory endurance, muscular endurance, strength, flexibility, and body composition?
This macronutrient is the predominant fuel used during high-intensity, short-duration anaerobic exercise lasting longer than 10 seconds.
What is carbohydrate?
Gradually increasing exercise demands on the body is called this.
What is progressive overload?
Any substance that can be used to improve athletic performance, including dietary supplements, can be considered this.
What is an ergogenic aid?
What is caffeine?
This is the maximum amount of oxygen the muscles can consume in one minute per kilogram body weight during exercise.
What is VO2max?
The breakdown of this yields free fatty acids and glycerol which are both used to make ATP for energy during certain types of exercise.
What are triglycerides?
This is the amount of time each week that the average individual should engage in moderate to vigorous intensity physical activity.
What is 150 minutes per week?
The first roughly 10 seconds of an all-out bout of exercise would be fueled by this system.
What is the ATP-CP system? (or, anaerobic energy production, or creatine phosphate)
When the body cannot adequately regulate its temperature and becomes too hot, two conditions can occur, and this one is the more severe of the two.
What are heat exhaustion and heat stroke, and heat stroke is the more severe condition.
This is the shrinking in size of musculature due to inactivity.
Creatine monohydrate is an ergogenic aid that could improve this type of exercise.
What is anaerobic exercise?
What is protein?
Consuming ~20 g of this macronutrient post-exercise could be helpful in improving overall recovery and shortening recovery time.
What is protein (specifically branched chain amino acids)?
When becoming dehydrated while exercising, muscular strength, muscular endurance, and aerobic performance can all be affected. Of these, this is the first to be affected.
What is aerobic performance?
This is the quick calculation you can use to estimate your personal maximal heart rate.
What is 220 - your age = estimated maxHR?
A recent study showed this percentage of Americans now suffer from overweight or obesity.
What is 75%? (with upwards of 80% by 2050)
Foot strikes in endurance exercises like long-distance running can contribute to this type of nutrient deficiency?
What is iron-deficiency anemia?
Well trained muscles have the ability to store up to this much glycogen.
What is 500 g?
This is how much fluid you should be consuming post-exercise for every pound of body weight lost.
What is 20-24 oz (or 2.5-3 cups), ideally with electrolytes?