By Lilah Al-Masri
A hundred Questions and solutions approximately activities food presents simply available solutions to questions that athletes, athletic running shoes and coaches could have approximately activities meals. built with case stories, quickly suggestions, and testimonials, this functional advisor covers subject matters comparable to: nutrients, fluids, drugs and vitamins, weight administration, hot ups and funky downs, flexibility, and extra.
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Extra info for 100 Questions & Answers About Sports Nutrition
Myoglobin Found mainly in muscle tissue; serves as a storage site for oxygen. Mitochondria Powerhouses of the cell that burn carbohydrates, fats, and proteins for energy. General Exercise Concepts Slow-twitch muscle fibers have a reddish appearance because of their high myoglobin content and have a relatively slow contractile force. They have a high mitochondria content and are surrounded by numerous blood vessels (capillaries) that bring oxygen and nutrient-rich blood into the muscle. Type 1 muscle fibers produce energy aerobically (in the presence of oxygen) and are very efficient at producing ATP (energy needed for the contraction and relaxation of muscle) from the oxidation of fats and carbohydrates; thus, they are recruited quickly, are remarkably fatigue resistant, and are used exclusively during endurance events (such as marathon running and long-distance cycling).
QXP 2/1/10 6:37 PM Page 43 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE Table 4 Attributes of Slow-Twitch and Fast-Twitch Muscle Fibers Fiber Type Fast Twitch Type a Fast Twitch Type b Contraction speed Slow Moderately fast Very fast Duration of use Hours < 5 min < 1 min Fatigability Low Moderately high High Physical activity Aerobic Long anaerobic Short anaerobic Capillary density High Moderate Low Mitochondrial density High Moderately high Low Oxidative capacity High Moderately high Low Glycolytic capacity Low High High Major fuel storage Triglycerides (fats) Glycogen/Pc Glycogen/Pc General Exercise Concepts Slow Twitch Although fiber type cannot be significantly altered through training, recent studies now show that training may have a small but significant impact on type 1 and type 2 fibers.
Warming up before exercise and cooling down after exercise are imperative to an athlete, helping to reduce injury, enhance performance, and promote recovery. Many athletes overlook these stages of exercise, as they do not feel that they have the time or even understand the benefits of warming up or cooling down. To profit from a thorough warm-up and cool-down, an athlete must spend at least 10 minutes before workout and 5 minutes after workout stretching the major muscle groups and joints of the body.