Sports and Fitness Nutrition (with InfoTrac)

by Wildman, Robert E.C.; Miller, Barry S.

• ISBN13: 9780534575649
• ISBN10: 0534575641
• Format: Paperback
• Copyright: 2003-09-10
• Publisher: Brooks Cole

Summary

Unit I: NUTRITION, EXERCISE, HEALTH AND FITNESS. 1. Nutrition, Exercise and Health. 2. Anatomy and Physiology of Exercise. 3. Basic Concepts in Exercise and Fitness. Unit II: ENERGY, BODY WEIGHT/COMPOSITION AND EXERCISE. 4. Carbohydrate and Exercise. 5. Amino Acids, Protein and Exercise. 6. Fat and Exercise. 7. Energy Balance, Body Weight and Composition. Unit III: VITAMINS, MINERALS, WATER AND EXERCISE. 8. Water, Hydration and Exercise. 9. Vitamins and Exercise. 10. Minerals and Exercise. Unit IV: APPLIED SPORT AND FITNESS NUTRITION CONCEPTS. 11. Sport Food, Drinks and Supplements and Ergogenic Aids. 12. Strength and Resistance Exercise and Training. 13. Endurance Exercise and Training. 14. Training and Nutrition for Specific Sports. 15. Nutrition, Exercise and Special Populations. Appendix A: The RDAs and DRIs. Appendix B: Diet Assessment and Nutrition Screening Tools. Appendix C: List of Web Sites. Appendix D: Energy Expenditure of Different Activities. Appendix E: Molecular Structures of Key Nutrients. Appendix F: Answers to Study Questions. Appendix G: Glossary.

Table of Contents

Preface	xvii
Chapter 1 NUTRITION, EXERCISE, AND HEALTH	1	(26)
Personal Snapshot	1	(1)
Chapter Objectives	1	(1)
BASIC NUTRITION CONCEPTS	2	(3)
Essential and Nonessential Nutrients	2	(1)
Nutrition Recommendations: General Population Versus Athletes	3	(2)
RESOURCES FOR NUTRITION INFORMATION	5	(6)
Dietary Guidelines for Americans	5	(1)
Food Guide Pyramid	6	(1)
Recommended Dietary Allowances and Dietary Reference Intake	6	(1)
Guidelines of the American Heart Association	6	(2)
5-a-Day for Better Health Program	8	(1)
Food Labeling Information	8	(2)
Exchange Lists for Meal Planning	10	(1)
DIET ASSESSMENT TOOLS AND TECHNIQUES	11	(2)
24-Hour Diet Recall	11	(1)
Food Diary	11	(1)
Food Frequency Questionnaire	12	(1)
Computer Software for Nutrition Assessment	12	(1)
CURRENT HEALTH STATUS AND PROMOTION	13	(2)
Health Promotion	13	(1)
Physical Activity Estimates for American Adults	14	(1)
Physical Activity Estimates for Children	14	(1)
Nutritional Status and Health	15	(1)
MAJOR DISEASES AND RISK FACTORS	15	(6)
Genetic Influences on Health	16	(1)
Acute Disease (Infection) and Exercise	16	(1)
Chronic Diseases	16	(2)
Heart Disease and Stroke	18	(1)
Cancer	19	(1)
Osteoporosis	20	(1)
Conclusions	21	(5)
In Focus: Obesity: A Growing Problem	22	(4)
Study Questions	26	(1)
Suggested Readings and Websites	26	(1)
Chapter 2 ANATOMY AND PHYSIOLOGY OF EXERCISE	27	(32)
Personal Snapshot	27	(1)
Chapter Objectives	27	(1)
MUSCLE BASICS	28	(9)
Skeletal Muscle Design	28	(1)
Muscle Fiber Types	28	(4)
Distribution of Muscle Fiber Types	32	(1)
Motor Units	33	(2)
Muscle Contraction	35	(1)
Muscle Actions	36	(1)
SKELETAL MUSCLE ENERGY SYSTEMS	37	(6)
Energy for Skeletal Muscle Contraction	38	(2)
Anaerobic ATP Generation	40	(1)
Aerobic ATP Formation	40	(2)
Applying Aerobic and Anaerobic Energy Systems	42	(1)
PHYSICAL ASPECTS OF MOVEMENT	43	(3)
Lever Systems	44	(1)
Strength, Force, Work, Power, and Range of Motion	45	(1)
FACTORS IN FORCE GENERATION	46	(4)
Neural Influences	46	(1)
Fiber Type and Adaptation	47	(1)
Cross-Sectional Area	48	(1)
Length-Tension Relationship	48	(1)
Joint Angle	48	(1)
Type of Muscle Action	49	(1)
Velocity	49	(1)
Body Mass	49	(1)
CARDIOVASCULAR SYSTEM	50	(7)
The Heart	50	(1)
Blood	50	(2)
Cardiac Output	52	(1)
Pulmonary Exchange of Gases	53	(2)
Hormonal Systems	55	(2)
Conclusions	57	(1)
Study Questions	58	(1)
References	58	(1)
Chapter 3 BASIC CONCEPTS IN EXERCISE AND FITNESS	59	(17)
Personal Snapshot	59	(1)
Chapter Objectives	59	(1)
EXERCISE AND TRAINING CONCEPTS	60	(5)
The FITT Principle	60	(2)
The Law of Diminishing Return	62	(1)
Overload and Adaptation	62	(1)
Training Peaks, Plateaus, and Staleness	63	(1)
Training Volume and Adaptive Response	63	(1)
Cross Training	64	(1)
Periodization	64	(1)
Interval Training	64	(1)
Rest	65	(1)
COMPONENTS OF FITNESS	65	(6)
Muscular Strength	66	(1)
Muscular Endurance	66	(1)
Cardiorespiratory Endurance	67	(2)
Flexibility	69	(1)
Sport in Practice: Comparison of PNF
and Static Stretching	70	(1)
Body Composition	70	(1)
COMPONENTS OF A BASIC EXERCISE PRESCRIPTION	71	(2)
Warm-Up	71	(1)
Stretching	72	(1)
Strength Training	72	(1)
Cardiorespiratory Endurance Conditioning	72	(1)
Warm-Down	73	(1)
Stretching	73	(1)
Conclusions	73	(2)
In Focus: History and Current Status of Physical Activity and Fitness	73	(2)
Study Questions	75	(1)
References	75	(1)
Chapter 4 CARBOHYDRATES AND EXERCISE	76	(43)
Personal Snapshot	76	(1)
Chapter Objectives	76	(1)
CARBOHYDRATE BASICS	77	(3)
Monosaccharides	77	(1)
Disaccharides	78	(1)
Oligosaccharides	78	(1)
Polysaccharides	78	(2)
GENERAL CARBOHYDRATE INTAKE AND RECOMMENDATIONS	80	(5)
Food Sources of Carbohydrates	80	(1)
Recommendations for Carbohydrate
Energy	81	(2)
Recommendations for Fiber	83	(1)
Carbohydrate Digestion	83	(1)
Carbohydrate Absorption	83	(1)
Glycemic Index	83	(2)
CARBOHYDRATE METABOLISM	85	(7)
Glucose Transport Proteins	85	(1)
Glycolysis	86	(1)
Fate of Pyruvate	86	(2)
Glycogen Synthesis and Storage	88	(1)
Glycogen Breakdown	89	(1)
Gluconeogenesis	90	(1)
Pentose Phosphate Pathway	91	(1)
CARBOHYDRATE METABOLISM DURING EXERCISE	92	(5)
Exercise Intensity and Carbohydrate Utilization by Skeletal Muscle	92	(1)
Obligate Carbohydrate Utilization and the Lactate Threshold	93	(1)
Physiological Basis for Carbohydrate Preference at Higher Intensities	94	(1)
Exercise Intensity and Glycogen Breakdown	94	(1)
Exercise Intensity and Glucose Uptake	95	(1)
Liver Glucose Output	95	(1)
Exercise Duration and Carbohydrate Utilization	96	(1)
Carbohydrate Depletion and Fatigue	96	(1)
REGULATION OF CARBOHYDRATE METABOLISM DURING EXERCISE	97	(2)
Glucose Uptake into Skeletal Muscle	97	(1)
Glycogen Breakdown in Active Muscle Tissue	98	(1)
TRAINING ADAPTATIONS IN CARBOHYDRATE METABOLISM	99	(2)
Adaptations Influencing Carbohydrate Utilization	100	(1)
Adaptations in Muscle Glycogen Content	100	(1)
Adaptations in Liver Glycogen	101	(1)
CARBOHYDRATE BEFORE, DURING, AND AFTER EXERCISE	101	(9)
Carbohydrate Before Exercise	101	(3)
Glycogen Loading (Muscle Glycogen Supercompensation)	104	(1)
Nutrition in Practice: How to Glycogen Load	105	(1)
Carbohydrate Type Before Exercise	105	(2)
Carbohydrate During Exercise	107	(1)
Carbohydrate After Exercise	108	(2)
Conclusions	110	(4)
In Focus: Eating Enough Carbohydrate	110	(1)
In Focus: Nutrition States and Energy Metabolism	111	(3)
Study Questions	114	(1)
References	115	(4)
CHAPTER 5 AMINO ACIDS, PROTEIN, AND EXERCISE	119	(40)
Personal Snapshot	119	(1)
Chapter Objectives	119	(1)
AMINO ACIDS AND PROTEIN BASICS	120	(5)
Amino Acids	120	(1)
Protein Formation and Posttranslational Modification	121	(1)
Protein Structure	121	(4)
ROLES OF PROTEIN AND AMINO ACIDS	125	(4)
Enzymes Are Proteins	125	(1)
Contractile Proteins	126	(1)
Protein Transporters	126	(1)
Connective Tissue Proteins	127	(1)
Protein Hormones	127	(1)
Water Balance and pH Regulation	127	(1)
Antibodies, Transport Proteins, and Other Protein Roles	127	(1)
Amino Acids as Energy Molecules	127	(1)
Amino Acid-Derived Molecules	128	(1)
Amino Acids and Single-Carbon Donation	129	(1)
AMINO ACID METABOLISM	129	(4)
Transamination and Deamination of Amino Acids	129	(2)
Urea Production and Nitrogen Disposal	131	(1)
Amino Acid Exchange Between Tissues	131	(1)
Amino Acid Oxidation in Liver and Skeletal Muscle	131	(1)
Amino Acid Release from Skeletal Muscle	131	(2)
Skeletal Muscle Utilization of Branched-Chain Amino Acids	133	(1)
DIETARY PROTEIN AND DIGESTION AND ABSORPTION	133	(7)
Dietary Essential and Nonessential Amino Acids	133	(1)
Food Protein	134	(1)
Protein Consumption	135	(1)
Protein Digestion	135	(2)
Amino Acid Absorption	137	(1)
Rate of Absorption of Amino Acids	137	(1)
Intestinal and Liver Metabolism of Absorbed Amino Acids	138	(1)
Protein Quantity	138	(1)
Protein Quality	139	(1)
Protein Requirements for the General Population	139	(1)
Nitrogen Balance Estimation of Protein Needs	139	(1)
AMINO ACID AND PROTEIN METABOLISM DURING EXERCISE	140	(4)
General Influence of Exercise on Energy Metabolism and Protein Turnover	140	(1)
Exercise and Hormonal Influences on Protein Metabolism	140	(2)
Experimental Investigations of Protein Metabolism	142	(1)
Tools to Assess Protein Metabolism and Exercise	142	(2)
RESISTANCE EXERCISE AND PROTEIN TURNOVER	144	(3)
Resistance Exercise and Protein Synthesis	144	(2)
Resistance Exercise and Protein Breakdown	146	(1)
Resistance Training and Amino Acid Oxidation	146	(1)
Influence of Food on Protein Turnover After Resistance Training	146	(1)
ENDURANCE EXERCISE AND PROTEIN TURNOVER	147	(3)
Endurance Exercise and Muscle Protein Synthesis	147	(1)
Endurance Exercise and Protein Breakdown	148	(1)
Amino Acids as Fuel During Endurance Exercise	149	(1)
Influence of Food on Protein Turnover After Resistance Training	149	(1)
PROTEIN INTAKE AND REQUIREMENTS OF ATHLETES	150	(5)
Protein Intake of Strength and Power Athletes	150	(1)
Protein Requirements of Strength Training Athletes	150	(1)
Nutrition in Practice: How to Increase Protein Intake Without Increasing Fat Intake	151	(1)
Protein Intake of Endurance Athletes	152	(1)
Protein Requirements for Endurance Training	152	(1)
Total Energy and Carbohydrate Intake and Protein Turnover	152	(1)
Timing of Protein Consumption and Postexercise Protein Turnover	153	(1)
Number of Meals and Energy Ratios to Support Desirable Muscle Protein Turnover	153	(1)
Use of Protein as a Nutrition Supplement for Athletes	154	(1)
Individual or Combined Amino Acid Supplements	154	(1)
Conclusions	155	(1)
In Focus: High-Protein Diets and Health Concerns	155	(1)
Study Questions	156	(1)
References	156	(3)
Chapter 6 FAT, CHOLESTEROL, AND EXERCISE	159	(36)
Personal Snapshot	159	(1)
Chapter Objectives	159	(1)
FAT AND CHOLESTEROL	160	(6)
Fat	160	(1)
Fatty Acids	160	(2)
Fatty Acid Saturation	162	(1)
Oil Versus Fat	163	(1)
Fatty Acid Nomenclature	164	(1)
Cholesterol	165	(1)
FAT AND CHOLESTEROL INTAKE	166	(5)
General Recommendations for Fat and Cholesterol	166	(1)
Nutrition in Practice: Athletes and Dietary Fat	167	(1)
Food Sources of Fat and Cholesterol	167	(2)
Fat Substitutes	169	(1)
Digestion of Triglycerides and Cholesterol	169	(1)
Absorption of Fat and Cholesterol	169	(2)
PHYSIOLOGICAL ROLES OF FAT AND CHOLESTEROL	171	(4)
Fat as Energy Storage	171	(1)
Adipocytes and Adipose Tissue	172	(2)
Adipose Tissue and Energy Status Regulation	174	(1)
Tissue Protection and Insulation	174	(1)
Phospholipids	174	(1)
PUFAS and Eicosanoid Production	174	(1)
Structural and Functional Role of Cholesterol	175	(1)
FAT METABOLISM FOR ENERGY	175	(5)
Fat Mobilization from Adipose Tissue	176	(1)
Fatty Acid Influx into Muscle Fibers	177
Fat Use as Fuel	171	(8)
Carnitine Transport System for Fatty Acid	179	(1)
Fatty Acid Oxidation	180	(1)
LIPOPROTEIN DESIGN AND METABOLISM	180	(3)
General Lipoprotein Design	180	(1)
Chylomicrons	180	(2)
Very Low Density and Low-Density Lipoproteins	182	(1)
High-Density Lipoproteins	183	(1)
FAT METABOLISM AND EXERCISE	183	(4)
Hormonal Influence on Fat Metabolism During Exercise	183	(1)
Oxygen Availability and Fat Utilization During Exercise	184	(1)
Transport of Fatty Acids in Circulation During Exercise	184	(1)
Fatty Acid Resources for Muscle During Exercise	184	(1)
Exercise Intensity and Fat Utilization	185	(1)
Exercise Duration and Fat Metabolism	186	(1)
Exercise and the Carnitine Transport System	186	(1)
Ketone Body Use as Fuel During Exercise	186	(1)
Medium Chain Triglycerides as Fuel During Exercise	187	(1)
ADAPTATIONS IN FAT METABOLISM	187	(4)
Increased Fat Use as Fuel Resulting from Exercise Training	187	(2)
Adaptations in Muscle Fibers That Enhance Fat Use as Fuel	189	(1)
Adaptations in the Cardiovascular System That Enhance Fat Use as Fuel	189	(1)
Adaptations in Lipoprotein Lipase Activity	189	(1)
Adaptations to a High-Fat Diet and Exercise	189	(1)
Exercise Adaptation in Blood Lipid Levels	190	(1)
Conclusions	191	(2)
In Focus: Nutrition, Exercise, Blood Lipids, and Heart Disease Risk	191	(2)
Study Questions	193	(1)
References	193	(2)
Chapter 7 ENERGY BALANCE, BODY WEIGHT AND COMPOSITION FOR SPORT AND FITNESS	195	(32)
Personal Snapshot	195	(1)
Chapter Objectives	195	(1)
BODY WEIGHT AND COMPOSITION	196	(5)
Body Weight and Health	196	(2)
Components of Body Composition	198	(1)
Body Composition and Health	199	(2)
BODY COMPOSITION ASSESSMENT	201	(4)
Comparison of Tools Used for Body Composition Assessment	201	(1)
Underwater Weighing	201	(1)
Plethysmography	202	(1)
Dual-Energy X-Ray Absorptiometry	202	(1)
Bioelectrical Impedance Assessment	202	(2)
Skinfold Assessment	204	(1)
BODY WEIGHT AND COMPOSITION FOR SPORT PERFORMANCE	205	(2)
Effect of Body Weight and Composition on Athletic Performance	205	(2)
Body Composition and Aesthetic Aspects of Sport	207	(1)
ENERGY BALANCE AND BODY WEIGHT AND COMPOSITION	207	(7)
Energy Intake	208	(1)
Energy Expenditure	208	(1)
Tools Used to Assess Energy Expenditure	209	(1)
Components of Energy Expenditure	210	(4)
CHANGING BODY WEIGHT AND COMPOSITION	214	(4)
Human Energy Stores	214	(1)
Body Weight Fluctuation	215	(1)
Planning for Effective Body Weight and Fat Reduction	216	(1)
Creating an Energy Imbalance	216	(1)
Nutrition in Practice: Determining Optimal Body Weight Based on Desired Body Composition	216	(1)
Planning for Weight Gain	217	(1)
Nutrition in Practice: Planning to Gain Weight	218	(1)
DIET CONCEPTS	218	(6)
Energy Nutrient Ratios and Nutrient Restriction	219	(1)
Higher Carbohydrate Diets	220	(1)
Ketogenic Diets (Very Low Carbohydrate Diets)	220	(1)
Popular Fat-Burning "Tricks"	221	(1)
In Focus: Designing an Optimal Training Diet for Sport Performance	222	(2)
Conclusions	224	(1)
Study Questions	224	(1)
References	224	(3)
Chapter 8 WATER, HYDRATION, AND EXERCISE	227	(25)
Personal Snapshot	227	(1)
Chapter Objectives	227	(1)
BODY WATER BASICS	228	(4)
Properties of Water	228	(1)
Distribution of Body Water	229	(1)
Assessment of Body Water	230	(2)
ROLES OF BODY WATER	232	(4)
Sweating	232	(3)
Urine	235	(1)
Blood Pressure	235	(1)
WATER BALANCE	236	(4)
Water Intake and Metabolic Generation	237	(1)
Water Loss	238	(1)
Estimating Water Needs	239	(1)
Physiological Impact of Hydration Imbalance	239	(1)
EXERCISE AND BODY WATER DISTRIBUTION	240	(2)
Body Water Shifts During Exercise	240	(1)
Stabilization of Plasma Volume	240	(2)
Adaptations in Blood Volume	242	(1)
EXERCISE-INDUCED SWEATING	242	(3)
Maximal Sweat Rates	242	(1)
Adaptation in Sweat Rate	243	(1)
Estimation of Sweat Volume and Rate	243	(1)
Nutrition in Practice: Estimating Sweat Loss	244	(1)
HYDRATION STATUS AND PERFORMANCE	245	(2)
Hydration Status Assessment	245	(1)
Exercise-Induced Dehydration	245	(1)
Hypohydration	246	(1)
Hyperhydration	247	(1)
PRACTICAL GUIDELINES FOR WATER CONSUMPTION	247	(2)
Water Consumption Before Exercise	247	(1)
Water Consumption During Exercise	248	(1)
Water Consumption After Exercise	248	(1)
In Focus: Water Balance of an Athlete	249	(1)
Conclusions	249	(1)
Study Questions	250	(1)
References	250	(2)
Chapter 9 VITAMINS AND EXERCISE	252	(42)
Personal Snapshot	252	(1)
Chapter Objectives	252	(2)
VITAMIN C	254	(3)
Vitamin C Functions	254	(1)
Vitamin C Imbalance	255	(1)
Vitamin C Intake by Athletes	255	(1)
Vitamin C and Athletic Performance	256	(1)
THIAMIN (VITAMIN B1)	257	(2)
Thiamin Functions	257	(1)
Thiamin Imbalance	258	(1)
Thiamin Intake by Athletes	258	(1)
Thiamin and Athletic Performance	259	(1)
RIBOFLAVIN (VITAMIN B2)	259	(3)
Riboflavin Functions	259	(2)
Riboflavin Imbalance	261	(1)
Riboflavin Intake by Athletes	261	(1)
Riboflavin Status and Athletic Performance	261	(1)
NIACIN (VITAMIN B3)	262	(3)
Niacin Functions	263	(1)
Niacin Imbalance	264	(1)
Niacin Intake by Athletes	264	(1)
Niacin and Athletic Performance	265	(1)
BIOTIN	265	(1)
Biotin Functions	265	(1)
Biotin Imbalance	266	(1)
Biotin and Athletic Performance	266	(1)
PANTOTHENIC ACID	266	(2)
Pantothenic Acid Functions	266	(1)
Pantothenic Acid Imbalance	267	(1)
Pantothenic Acid and Athletic Performance	267	(1)
VITAMIN B6	268	(3)
Vitamin B6 Functions and Metabolism	269	(1)
Vitamin B6 Imbalance	269	(1)
Vitamin B6 Intake of Active People	269	(1)
Vitamin B6 and Athletic Performance	270	(1)
FOLATE (FOLIC ACID)	271	(1)
Folate Functions and Metabolism	271	(1)
Folate Imbalance	272
Folate Intake by Athletes	212	(60)
Folate and Athletic Performance	272	(1)
VITAMIN B12	272	(3)
Vitamin B12 Functions	272	(2)
Vitamin B12 Imbalance	274	(1)
Vitamin B12 Intake by Athletes	274	(1)
Vitamin B12 and Athletic Performance	274	(1)
CHOLINE	275	(2)
Choline Functions and Metabolism	275	(1)
Choline Imbalance	275	(1)
Choline and Athletic Performance	275	(1)
Nutrition in Practice: Consuming Enough Vitamins	275	(2)
VITAMIN A	277	(4)
Vitamin A Functions and Metabolism	278	(1)
Vitamin A Imbalance	279	(1)
Vitamin A Intake by Athletes	279	(1)
Vitamin A Metabolism and Exercise	280	(1)
Carotenoids, Antioxidation, and Exercise	280	(1)
VITAMIN D 280 Vitamin D Metabolism and Functions	281	(2)
Vitamin D Imbalance	282	(1)
Vitamin D Intake by Athletes	282	(1)
Vitamin D and Athletic Performance	282	(1)
VITAMIN E 282 Vitamin E Functions and Metabolism	283	(2)
Vitamin E Imbalance	283	(1)
Vitamin E Intake by Athletes	284
Vitamin E and Athletic Performance 2	84	(201)
VITAMIN K 285 Vitamin K Functions and Metabolism	285	(1)
Vitamin K Imbalance	286	(1)
Vitamin K Intake by Athletes	286	(1)
Vitamin K and Athletic Performance	286	(1)
Conclusions	286	(3)
In Focus: Antioxidant Supplementation by Athletes	287	(2)
Study Questions	289	(1)
References	290	(4)
Chapter 10 MINERALS AND EXERCISE	294	(34)
Personal Snapshot	294	(1)
Chapter Objectives	294	(1)
CALCIUM (Ca)	295	(4)
Calcium Supplements	296	(1)
Calcium Functions and Metabolism	296	(1)
Calcium Imbalance	297	(1)
Calcium Intake of Athletes and Other Active People	297	(1)
Calcium and Athletic Performance	297	(2)
PHOSPHORUS (P)	299	(2)
Phosphate Functions and Metabolism	299	(1)
Phosphate Intake by Athletes	299	(1)
Phosphate and Athletic Performance	299	(2)
SODIUM, POTASSIUM, AND CHLORIDE	301	(3)
Sodium, Potassium, and Chloride Functions and Metabolism	301	(2)
Sodium, Potassium, and Chloride Imbalance	303	(1)
Sodium, Potassium, and Chloride Intake by Athletes	304	(1)
Sodium, Potassium, and Chloride and Athletic Performance	304	(1)
MAGNESIUM (Mg)	304	(2)
Magnesium Functions and Metabolism	304	(1)
Magnesium Imbalance	305	(1)
Magnesium Intake by Athletes	305	(1)
Magnesium and Athletic Performance	306	(1)
IRON (Fe)	306	(4)
Iron Functions and Metabolism	307	(1)
Iron Imbalance	308	(1)
Iron Intake by Athletes	309	(1)
Iron and Athletic Performance	309	(1)
ZINC (Zn)	310	(5)
Zinc Functions and Metabolism	311	(1)
Zinc Imbalance	312	(1)
Zinc Intake by Athletes	312	(1)
Nutrition in Practice: Eating Enough Minerals	313	(1)
Zinc and Athletic Performance	314	(1)
COPPER (Cu)	315	(2)
Copper Functions and Metabolism	316	(1)
Copper Imbalance	316	(1)
Copper Intake by Athletes	316	(1)
Copper and Athletic Performance	317	(1)
IODIDE (I)	317	(2)
Iodide Functions and Metabolism	317	(1)
Iodide Imbalance	318	(1)
Iodide Intake by Athletes	318	(1)
Iodide and Athletic Performance	319	(1)
SELENIUM (Se)	319	(1)
Selenium Functions and Metabolism	319	(1)
Selenium Imbalance	319	(1)
Selenium and Athletic Performance	319	(1)
MANGANESE (Mn)	320	(1)
Manganese Functions and Metabolism	320	(1)
Manganese Imbalance	320	(1)
Manganese and Athletic Performance	320	(1)
CHROMIUM (Cr)	321	(1)
Chromium Function	321	(1)
Chromium Imbalance	321	(1)
Chromium and Athletic Performance	321	(1)
BORON (B)	321	(1)
Boron Function	321	(1)
Boron Imbalance	322	(1)
Boron and Athletic Performance	322	(1)
VANADIUM (V)	322	(1)
Vanadium Function and Metabolism	322	(1)
Vanadium Imbalance	322	(1)
Vanadium and Athletic Performance	322	(1)
Conclusions	322	(2)
In Focus: Osteoporosis: Not Just a Calcium Problem	323	(1)
Study Questions	324	(1)
References	324	(4)
Chapter 11 SPORT FOODS, SUPPLEMENTS, AND ERGOGENIC AIDS	328	(46)
Personal Snapshot	328	(1)
Chapter Objectives	328	(1)
SPORT FOODS AND SUPPLEMENTS: CONCEPTS	329	(4)
The Sport Food and Supplement Market	329	(1)
Sport Food and Supplement Ingredients	330	(1)
Regulatory Issues of Sport Foods and Supplements	330	(1)
Product Research and Potential Danger	330	(3)
Consumer Savvy in Purchasing Supplements	333	(1)
SPORT FOODS: BARS, DRINKS, AND GELS	333	(4)
Sport Bars and Shakes	334	(1)
Nutrition in Practice: How to Make a Sport Shake	334	(1)
Sport Drinks	335	(1)
Sport Drink Recommendations	336	(1)
Sport Drink Tolerance and Absorption	336	(1)
Sport Gels and Glucose Tablets	337	(1)
SPORT SUPPLEMENTS	337	(14)
Arginine, Ornithine, and Lysine	337	(1)
Aspartic Acid	338	(1)
Boron	339	(1)
Branched Chain Amino Acids (BCAAs)	340	(1)
Caffeine	341	(1)
Carnitine	342	(1)
Choline	342	(1)
Chromium	342	(1)
Coenzyme Q10 (Ubiquinone)	343	(1)
Creatine	344	(1)
DHEA and Androstenedione	345	(2)
Glutamine	347	(1)
Glycerol	347	(1)
HMB (β-Hydroxy-β-Methylbutyrate)	348	(1)
Inosine	349	(1)
Medium Chain Triglycerides (MCTs)	349	(1)
Ribose	350	(1)
Vanadium	350	(1)
PHYSIOLOGICAL ERGOGENIC EFFORTS	351	(3)
Bicarbonate Loading	351	(1)
Phosphate Loading	351	(1)
Lactate Loading	352	(1)
Oxygen Supplementation	352	(1)
External Nasal Dilator Strips (ENDS)	353	(1)
SPORT DOPING	354	(1)
Natural Versus Synthetic Compounds	354	(1)
Timing of Testing for Doping	354	(1)
Potential Danger of Doping	354	(1)
DOPING DRUG CLASSIFICATION	355	(7)
Stimulants	355	(3)
Narcotic Agents	358	(1)
Anabolic Agents	358	(2)
Glycoproteins	360	(1)
Erythropoietin and Blood Doping	360	(1)
Alcohol	360	(2)
Conclusions	362	(4)
In Focus: Sport Injury and Nutrition Supplementation	362	(4)
Study Questions	366	(1)
References	366	(8)
Chapter 12 STRENGTH AND RESISTANCE EXERCISE AND TRAINING	374	(28)
Personal Snapshot	374	(1)
Chapter Objectives	374	(1)
TYPES OF STRENGTH AND RESISTANCE TRAINING	375	(12)
Free Weights (DCER)	375	(1)
Olympic Movements	375	(2)
Powerlifting and Compound Exercises	377	(3)
Selectorized Machines	380	(1)
Variable Resistance Selectorized Machines	381	(1)
Plate-Loaded Equipment	382	(1)
Isometrics	383	(1)
Isokinetics	383	(1)
Fluids	383	(1)
Friction	384	(1)
Elasticity	384	(1)
Plyometrics (Stretch-Shortening)	385	(1)
Complex Training	385	(1)
Functional Training	386	(1)
Calisthenics, Sprints, and Other Body Weight Exercises	386	(1)
ENERGY SYSTEM ASPECTS OF STRENGTH TRAINING	387	(2)
ATP and Creatine Phosphate	387	(1)
Anaerobic Glycolysis	387	(2)
TRAINING CONSIDERATIONS: APPLICATION OF FITT	389	(3)
Frequency of Strength Training	389	(1)
Intensity of Strength Training	389	(1)
Sport in Practice: How to Estimate 1 RM	389	(1)
Time of Strength Training	390	(1)
Type of Strength Training	390	(1)
Sport in Practice: How to Periodize a Strength Training Program	390	(1)
Periodization of Strength Training	391	(1)
Rest Periods and Strength Training	391	(1)
DESIGNING A STRENGTH TRAINING PROGRAM	392	(2)
Performance Characteristics and Nature of the Sport or Activity	392	(1)
Physical Characteristics	392	(1)
Training Considerations	393	(1)
AGE- AND GENDER-RELATED FACTORS IN STRENGTH TRAINING	394	(5)
Resistance Training and Children	394	(2)
Strength Training Program Design for Children	396	(1)
Strength and Resistance Training for Women	397	(1)
Resistance Training for Older Individuals	397	(2)
Conclusions	399	(1)
In Focus: Mark Phillipi, World Strongman Competitor and National Powerlifting Champion	399	(1)
Study Questions	400	(1)
References	400	(2)
Chapter 13 ENDURANCE EXERCISE AND TRAINING	402	(23)
Personal Snapshot	402	(1)
Chapter Objectives	402	(1)
AEROBIC EXERCISE BASICS	403	(1)
Anaerobic Threshold	403	(1)
Endurance Training and Health-Promoting Adaptations	403	(1)
MEASURES OF CARDIORESPIRATORY EXERCISE INTENSITY	404	(4)
Volume of Oxygen (VO2)	405	(1)
Heart Rate (HR)	405	(1)
Respiratory Exchange Ratio (RER)	406	(1)
Rating of Perceived Exertion (RPE)	407	(1)
Talk Test	408	(1)
CARDIORESPIRATORY TRAINING CONCEPTS	408	(4)
Overload in Cardiorespiratory Training	408	(1)
FITT Principle	409	(1)
Periodization of Cardiorespiratory Training	410	(1)
Cross Training in Cardiorespiratory Exercise	410	(1)
Interval Cardiorespiratory Training	411	(1)
Maintaining Cardiorespiratory Performance Levels	411	(1)
Genetic Endowment and Cardiorespiratory Capabilities	412	(1)
ACUTE RESPONSES TO CARDIORESPIRATORY EXERCISE	412	(2)
Cardiac Output and Redistribution During Cardiorespiratory Exercise	412	(1)
Volume of Oxygen (VO2) and Ventilation During Cardiorespiratory Exercise	413	(1)
Body Temperature Regulation in Cardiorespiratory Exercise	414	(1)
Hormonal Response to Acute Cardiorespiratory Exercise	414	(1)
ENERGY SYSTEMS AND CARDIORESPIRATORY EXERCISE	414	(2)
Intensity of Cardiorespiratory Exercise and Energy Metabolism	415	(1)
Duration of Cardiorespiratory Exercise and Energy Metabolism	415	(1)
ADAPTATIONS FROM ENDURANCE TRAINING	416	(2)
Muscle Fiber Adaptations	416	(2)
Endurance Training and Adaptations in the Cardiovascular System	418	(1)
Endurance Training and Adaptations in the Respiratory System	418	(1)
GENDER- AND AGE-RELATED ASPECTS OF CARDIORESPIRATORY EXERCISE	418	(3)
Cardiovascular Measures and Gender	419	(1)
Respiratory Measures and Gender	419	(1)
Menstruation and Cardiorespiratory Training	419	(1)
Cardiorespiratory Performance Across the Life Span	420	(1)
Conclusions	421	(2)
In Focus: Understanding Respiratory Exchange Ratio (RER) and Respiratory Quotient (RQ)	421	(2)
Study Questions	423	(1)
References	423	(2)
Chapter 14 SPORT-SPECIFIC TRAINING AND NUTRITION	425	(45)
Personal Snapshot	425	(1)
Chapter Objectives	425	(1)
ICE HOCKEY	426	(3)
Performance Characteristics of Ice Hockey	421	(6)
Physical Characteristics of Ice Hockey	427	(1)
Physical Training for Ice Hockey	427	(1)
Nutrition for Ice Hockey	427	(2)
BASEBALL/SOFTBALL	429	(4)
Performance Characteristics of Baseball/Softball	430	(1)
Physical Characteristics of Baseball/Softball	430	(1)
Physical Training for Baseball/Softball	430	(1)
Nutrition for Baseball/Softball	430	(2)
Nutrition in Practice: Eating on the Road	432	(1)
FOOTBALL	433	(4)
Performance Characteristics of Football	434	(1)
Physical Characteristics of Football	434	(1)
Physical Training for Football	434	(1)
Nutrition for Football	435	(2)
BASKETBALL	437	(3)
Performance Characteristics of Basketball	437	(1)
Physical Characteristics of Basketball	438	(1)
Physical Training for Basketball	438	(1)
Nutrition for Basketball	438	(2)
VOLLEYBALL	440	(3)
Performance Characteristics of Volleyball	440	(1)
Physical Characteristics of Volleyball	440	(1)
Physical Training for Volleyball	441	(1)
Nutrition for Volleyball	441	(2)
SOCCER	443	(2)
Performance Characteristics of Soccer	443	(1)
Physical Characteristics of Soccer	443	(1)
Physical Training for Soccer	443	(1)
Nutrition for Soccer	443	(2)
TENNIS	445	(3)
Performance Characteristics of Tennis	445	(1)
Physical Characteristics of Tennis	446	(1)
Physical Training for Tennis	446	(1)
Nutrition for Tennis	446	(2)
GOLF	448	(2)
Performance Characteristics of Golf	448	(1)
Physical Characteristics of Golf	448	(1)
Physical Training for Golf	448	(1)
Nutrition for Golf	449	(1)
WRESTLING	450	(2)
Performance Characteristics of Wrestling	450	(1)
Physical Characteristics of Wrestling	450	(1)
Physical Training for Wrestling	450	(1)
Nutrition for Wrestling	450	(2)
SWIMMING	452	(3)
Performance Characteristics of Swimming	452	(1)
Physical Characteristics of Swimming	453	(1)
Physical Training for Swimming	453	(1)
Nutrition for Swimmers	453	(1)
Nutrition in Practice: Fueling Up for Exercise at the Crack of Dawn	454	(1)
ENDURANCE CYCLING	455	(3)
Performance Characteristics of Cycling	456	(1)
Physical Characteristics of Cycling	456	(1)
Physical Training for Cycling	456	(1)
Nutrition for Cycling	456	(2)
DISTANCE RUNNING	458	(3)
Performance Characteristics	459	(1)
Physical Characteristics of Endurance Runners	459	(1)
Physical Training for Endurance Runners	459	(1)
Nutrition for Endurance Runners	459	(2)
BODYBUILDING	461	(3)
Performance Characteristics of Bodybuilding	461	(1)
Physical Characteristics of Bodybuilding	461	(1)
Physical Training of Bodybuilders	461	(1)
Nutrition for Bodybuilders	462	(2)
Conclusions	464	(2)
In Focus: Nutrition for Exercise at High Altitude	464	(2)
Study Questions	466	(1)
References	466	(4)
Chapter 15 NUTRITION, EXERCISE, AND SPECIAL POPULATIONS	470	(13)
Personal Snapshot	470	(1)
Chapter Objectives	470	(1)
EXERCISE AND NUTRITION DURING PREGNANCY AND LACTATION	471	(1)
Exercise During Pregnancy and Lactation	471	(1)
Nutrition During Pregnancy and Lactation	471	(1)
EXERCISE AND NUTRITION FOR CHILDREN AND TEENS	472	(3)
Exercise for Children and Teens	473	(1)
Nutrition for Children and Teens	473	(2)
EXERCISE AND NUTRITION FOR ADVANCING AGE	475	(1)
Exercise for People of Advancing Age	475	(1)
Nutrition for Advancing Age	476	(1)
EXERCISE AND NUTRITION FOR DIABETES MELLITUS	476	(2)
Types of Diabetes Mellitus	476	(1)
Exercise and Diabetes Mellitus	477	(1)
Nutrition and Diabetes Mellitus	478	(1)
VEGETARIANISM FOR ACTIVE PEOPLE AND ATHLETES	478	(1)
Protein Quality and Quantity	478	(1)
Vitamins and Minerals	479	(1)
Conclusions	479	(3)
In Focus: Eating Disorders and the Female Athlete Triad	480	(2)
Study Questions	482	(1)
Suggested Readings	482	(1)
Appendix A	483	(4)
Glossary	487	(7)
Photo Credits	494	(1)
Index	495