# Sport Nutrition

Question 1

The components of physical fitness that are mostly considered are muscular strength, cardiovascular endurance, individual body fat composition, body flexibility, and muscular endurance.

Locate your pulse (neck or wrist) and take a 10-second count.  Multiplied by 6 to get your resting heart rate. Heartbeat for 10 seconds is 18

Therefore 18*6= 108

Determine Your Maximal heart rate = 220- your age = 220-20=200 beats per min

Determine Your Moderate Training range: 65-75% of max heart rate (this is a range, not a subtraction question) multiply your max HR by .65 and then by .75)

65% level: 200*0.65=130 bpm

75% level: 200*0.75=150 bpm

Question 2

The ability of the body to work depends on metabolism which is the process by the cells to change carbohydrates, fats, and proteins into energy. In some case, the process requires oxygen to take place (aerobic metabolism), however in some case the process happen without oxygen (anaerobic metabolism). For example, while at rest our bodies rely on aerobic metabolism for energy generation but as we perform work, our body needs more energy. Therefore, the body relies on anaerobic metabolism for energy generation.

Question 3

My heart rate intensity is lower while that of my friend is higher. It is like that because the moderate exercise intensity should be 50% to 70% of the maximum heart rate. However, vigorous exercise intensity should be 70% to 85% of the maximum heart rate.

Question 4

At the beginning of the exercise, we shall rely on the fat for energy generation. It will be possible because still need less energy in the process. When the exercise intensifies our bodies will need more energy. Thus carbohydrates and fat will both be used to generate energy. This show that both aerobic and anaerobic operation will be working in our bodies to fuel us.

Question 5

The relationship between calories in and calories out is called an energy balance. A negative energy balance can result in a decrease in the metabolism process. These will lead to reduced bone mass, thyroid hormones, testosterone levels, and physical performance. Therefore it leads to weight loss in the body. When I consume a few calories than my usage in exercise, my body will experience a negative energy balance that will lead to loss of weight.

Question 6

According to the website, the Calories burned of a person with 155 pounds and work for 20 min is 147.

Therefore, the person running at the pace of 6 mph will be:

147*6 mph=882

However, if the pace increase to 10 mph will be:

147*10 mph=1470

The pace that is more intensive is of 10mph. Because the person needs a lot of energy to run at that pace. This will lead to the combination of aerobic and anaerobic metabolism processes to produce enough energy to facilitate that pace.

Six mph pace will rely on the fat as an energy source because it will need less energy (aerobic metabolism) and the process need oxygen to produce energy.

10mph will burn the most calories because there is the need for more energy which causes many calories to be burnt.

Question 7

The recommended range for Wendy for protein is 1.2-1.4 grams/kg, and carbohydrate is 6-7 grams/kg body weight.

The recommended range for Elsa for protein is 1.6-1.7 grams/kg, and carbohydrate is 12-13 grams/kg body weight.

Endurance athletes need less energy in its exercise. Therefore, the athletes will need relatively fewer calorie intake is needed to be used in this exercise, thus less carbohydrate and protein.

Strength athletes need more energy to perform this exercise. Therefore higher amount of calories needed to be used in this exercise. Hence a relatively higher amount of proteins and carbohydrates is needed.

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