Nutrition for Sport and Exercise 5th Edition by Marie Dunford, Andrew Doyle 0357448154 9780357448151

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ISBN 10: 0357448154

ISBN 13: 9780357448151

Author: Marie Dunford; J. Andrew Doyle

Translate current nutrition recommendations and guidelines into specific plans. Dunford/Doyle’s NUTRITION FOR SPORT AND EXERCISE, 5th Edition helps you select the appropriate type of foods, beverages and/or supplements you need to support training, performance and recovery. This practical book emphasizes the scientific basis for sports nutrition recommendations and highlights current research studies of trained athletes from a variety of sports. Detailed explanations of the connection between exercise and nutrition help you reach your ultimate goals–optimal performance and health. Entire chapters are devoted to diet planning, disordered eating, exercise patterns in athletes, and achieving lifelong fitness and health.

Nutrition for Sport and Exercise 5th Table of contents:

Chapter 1. Introduction to Sports Nutrition

1.1. Training, Nutrition, and the Athlete

Sports Nutrition Is a Blend of Exercise Physiology and Nutrition

The Term Athlete is Very Broad and Inclusive

Physical Activity, Exercise, and Sport Differ from Each Other

Training and Nutrition Go Hand in Hand

Nutrition Supports Training, Recovery, and Performance

It Is Important to Understand Basic Training Principles

In Addition to a Training Plan, an Athlete Needs a Nutrition Plan

1.2. Basic Nutrition Standards and Guidelines

The Dietary Reference Intakes (DRI) Is a Standard Used to Assess Nutrient Intake

The Dietary Guidelines for Americans Provide Basic Dietary and Exercise Advice

MyPlate Is a Tool that Can Be used to help Consumers Implement the Dietary Guidelines

A Food Pyramid Has Been Developed for Athletes

Several Other Meal-Planning Tools Are also Available

The Nutrition Facts Label Provides Specific Nutrition Information

1.3. Basic Sports Nutrition Guidelines

The Demands of an Athlete’s Sport Must Be Carefully Considered

1.4. Dietary Supplements and Ergogenic Aids

Dietary Supplement Health and Education Act

Many Products Fall Under the Umbrella Known as Dietary Supplements

Dietary Supplement Use among Athletes Is High

Athletes Consume Supplements for Many Reasons

Knowledge of a Supplement’s Legality, Safety, Purity, and Effectiveness Is Crucial

1.5. Understanding and Evaluating Scientific Evidence

There Are Three Basic Types of Research Studies

The Basis of Good Research Is Strong Research Design and Methodology

Peer Review Is an Important Safeguard in the Publication of Scientific Research

Levels of Evidence and Grades of Recommendations Put the Scientific Body of Literature in Perspective

Conclusions from Scientific Studies Can Be Misinterpreted

Much of the Nutrition-, Exercise-, and Health-Related Information on the Internet Is Inaccurate

1.6. Exercise and Nutrition Credentials and Certifications

There Are Many Types of Practitioners in the Area of Exercise Science

Many Types of Practitioners Work in the Area of Nutrition

Scope of Practice Helps Establish Professional Boundaries

Summary

Self-Test

Chapter 2. Defining and Measuring Energy

2.1. Energy and Energy Concepts

Energy Is the Ability to Perform Work

High-Energy Phosphate Compounds Store and Release Energy

2.2. Measuring Energy

The Energy Content of Food Is Measured by Calorimetry

The Amount of Energy Expended Can Be Measured Directly or Indirectly

2.3. Concepts of Energy Balance

Energy Intake Is Estimated by Analyzing Daily Food and Beverage Consumption

Components of Energy Expenditure Can Be Estimated by Different Methods

Estimated Energy Requirement Is a Daily Balance of Energy Intake and Expenditure

Summary

Self-Test

Chapter 3. Energy Systems and Exercise

3.1. Overview of Energy Systems

ATP Is Rephosphorylized from ADP

3.2. The Creatine Phosphate Energy System

Creatine Is Consumed in the Diet or Synthesized in the Body from Amino Acids

The Creatine Phosphate Energy System Phosphorylates ADP to ATP Rapidly

Rephosphorylation of Creatine Phosphate from Creatine Depends on Aerobic Metabolism

3.3. The Anaerobic Glycolysis Energy System

Glycolysis Uses the Energy Contained in Glucose to Rephosphorylate ATP from ADP

Lactate Is Metabolized Aerobically

3.4. The Oxidative Phosphorylation Energy System

Carbohydrates Are Oxidized in the Krebs Cycle

The Electron Transport Chain Uses the Potential Energy of Electron Transfer to Rephosphorylate ADP to ATP

3.5. Fuel Utilization

Fats Are Metabolized Aerobically by the Oxidation of Fatty Acids

Proteins Are Metabolized Aerobically by the Oxidation of Amino Acids

The Respiratory Exchange Ratio (RER) Indicates Utilization of Carbohydrate and Fat as Fuels

Dietary Intake Influences Carbohydrate, Fat, and Protein Metabolism

Metabolism Is Influenced by the Fed-Fast Cycle

The Fed State Favors Nutrient Storage

Total Energy Intake Is an Important Factor

3.6. Oxygen Consumption

Increased Use of Aerobic Metabolism Results in an Increase in Oxygen Consumption

Each Individual has a Maximal Ability to Consume Oxygen, or V ˙ o 2 ‍ max

Oxygen Consumption and V ˙ o 2 ‍ max are Influenced By a Variety of Factors

Summary

Self-Test

Chapter 4. Carbohydrates

4.1. Carbohydrates in Food

Carbohydrates Are Classified in Different Ways

4.2. Digestion, Absorption, and Transportation of Carbohydrates

Glucose and Fructose Are Absorbed by Different Mechanisms

Carbohydrate Is Transported as Blood Glucose

4.3. Metabolism of Glucose in the Body

Blood Glucose Is Carefully Regulated

Glucose Can Be Metabolized Immediately for Energy

Glucose Can Be Stored as Glycogen for Later Use

Products of Glucose Metabolism Can Be Used to Synthesize Fatty Acids

Glucose Can Be Produced from Lactate, Amino Acids, and Glycerol by a Process Called Gluconeogenesis

4.4. Carbohydrates as a Source of Energy for Exercise

Exercising Muscle First Uses Carbohydrate Stored as Glycogen

Exercising Muscle Takes up and Metabolizes Blood Glucose

Exercise Training Increases the Capacity for Carbohydrate Metabolism

Glucose Metabolism During Exercise Is Controlled by Hormones

Exercise Intensity Affects Carbohydrate Metabolism

4.5. Carbohydrate Recommendations for Athletes

Daily Carbohydrate Intake Is Based on Individual Needs to Meet the Long-Term Demands of Training and Competition

Athletes Need to Plan Their Carbohydrate Intake Before, During, and After Training and Competition

Muscle Glycogen Stores Can Be Maximized by Diet and Exercise Manipulation

Training and Performance may Be Impaired If Insufficient Carbohydrate Is Consumed

Carbohydrate and Fiber Must Be Consumed in Appropriate Amounts for Good Health

4.6. Translating Daily Carbohydrate Recommendations to Food Choices

A Carbohydrate-Rich Diet Requires Planning

Diet Planning for Carbohydrate Intake Must Consider Practical Issues

Summary

Self-Test

Chapter 5. Proteins

5.1. Structure and Function of Protein

Amino Acids Form the Basic Structure of Proteins

Some Amino Acids Cannot Be Manufactured by the Body and Must Be Provided by Food

Proteins Vary in Quality Due to the Amount and Types of Amino Acids Present

The Structure of a Protein Determines Its Function

Proteins Perform Many Functions in the Body

5.2. Digestion, Absorption, and Transportation of Protein

Proteins Are Digested in the Stomach and Small Intestine

Proteins Are Absorbed in the Small Intestine

After Absorption, Some Amino Acids Are Transported to the Liver, Whereas Others Circulate in the Blood

5.3. Metabolism of Proteins and Amino Acids

The Body Uses Amino Acids to Build Proteins, a Process Known as Anabolism

The Body Breaks Down Proteins into Amino Acids, a Process Known as Catabolism

Protein Is Metabolized During Endurance Exercise

Amino Acid Breakdown Produces Ammonia

The Body Is Constantly Breaking Down Proteins as Well as Building Proteins

Skeletal Muscle Protein Synthesis and Immune System Function Are Influenced By Many Factors

5.4. Protein Recommendations for Athletes

Recommended Ranges for Protein Intake by Athletes Are Good Guidelines But Should Be Individualized for Each Athlete

Timing of Protein Intake Is Important, Especially after Exercise

Most Athletes Consume a Sufficient Amount of Protein, But Some Consume a Low or Excessive Amount

Some Practical Problems Are Associated with Consuming an Excessive Amount of Protein

5.5. Effect of Energy Intake on Protein Intake

Long-Term, Substantial Energy Deficits Typically Result in Low Protein Intake

Long-Term, Small Energy Deficits Are Characteristic of a Pattern of Eating for Some Athletes

Intermediate-Term, Daily Energy Deficits (“Dieting”) May Lead to Loss of Lean Body Mass

Short-Term, Substantial Energy Deficits Are Used to “Make Weight,” But Such Diets Can Have Detrimental Effects

Some Athletes Engage in Short-Term, Intermittent Fasting

Low Protein Intake Negatively Affects the Immune System

5.6. Translating Protein Intake Recommendations to Practical, Daily Food Choices

Well-Planned Vegetarian and Vegan Diets Are Healthful and Nutritionally Adequate

Protein Supplements Should Be Considered a Part of an Athlete’s Overall Protein Intake

5.7. Supplementation with Individual Amino Acids

Beta-Alanine May Help to Buffer Muscle pH in High-Intensity (Sprint) Exercise

β-Hydroxy-β-Methylbutyrate (HMB) Has Some Anticatabolic Properties

Branched Chain Amino Acids (BCAA) May Help to Support Immune Function in Endurance Athletes

Glutamine Supplementation Does Not Appear to Be Effective as a Way to Enhance the Functioning of the Immune System

Glucosamine/Chondroitin Sulfate Is Generally Not Effective for Reducing Joint Pain

Growth Hormone Releasers, Particularly Arginine, May Be Effective for Stimulating the Release of Growth Hormone

Nitric Oxide (NO)/Arginine Alpha-Ketoglutarate (AAKG) Reduces Oxygen Cost of Exercise and Improves Exercise Tolerance

Summary

Self-Test

Chapter 6. Fats

6.1. Fatty Acids, Sterols, and Phospholipids

Fatty Acids Vary Due to Their Chemical Compositions

Most Fats in Food Are in the form of Triglycerides

Two Essential Fatty Acids cannot Be Manufactured by the Body

Omega-3 Fatty Acids have many Beneficial Effects

Omega-3 Fatty Acids may have a Role in Recovery from Strenuous Exercise

Sterols, such as Cholesterol, and Phospholipids Are Types of Fat Found in Foods

Some Fats Lower the Risk for Heart Disease

6.2. Digestion, Absorption, and Transportation of Fats

Fat Is Digested Primarily in the Small Intestine

After Being Absorbed, the Fatty Acids Are Resynthesized into Triglycerides

The Transportation of Fats into the Blood Is a Slow Process

6.3. Storage and Metabolism of Fats

Fat Can Be Easily Stored in the Body

Fat Is an Important Source of Energy for many Athletes

6.4. Fats as a Source of Energy During Exercise

It Is Important to Know the Relative (Percentage) and Absolute Amount of Fat Utilized as a Fuel

The Body Adapts to Endurance Exercise Training by Improving its Ability to Metabolize Fat

6.5. Fat Recommendations for Athletes

Total Daily Fat Intake Depends on Total Energy, Carbohydrate, and Protein Intakes

Reducing Caloric Intake by Reducing Dietary Fat Intake over Several Weeks or Months may Help Athletes Achieve a Loss of Body Fat

Inadequate Fat Intake Can Negatively Affect Training, Performance, and Health

6.6. Translating Daily Fat Recommendations to Food Choices

The Amount and Type of Fat in Foods Varies

The Typical American Diet Is Usually Too High in Fat for an Athlete in Training

There Are Ways to Modify the Typical American Diet so It Is Lower in Fat

Some foods are made with fat substitutes

6.7. Fat-Related Dietary Supplements

Caffeine Is a Central Nervous Stimulant That Helps to Delay Fatigue

Summary

Self-Test

Chapter 7. Water and Electrolytes

7.1. Overview of Water and Electrolytes

The Amount of Water in the Body Depends on Many Factors

Body Water Is Distributed as Intracellular or Extracellular Fluid

7.2. Water Loss, Intake, Balance, and Imbalance

Water Is Lost in a Variety of Ways

Water Is Added to the Body Primarily through the Intake of Beverages and Foods

There Are Constant Changes in Body Water, Resulting in Temporary Water Imbalances

7.3. Effect of Exercise on Fluid Balance

Exercise Can have Dramatic Effects on Water Loss, Particularly due to Sweating

Core Temperature Is Affected by Hydration Status

Excessive Dehydration may Impair Exercise Performance

Electrolyte Loss, Particularly Sodium Loss, During Exercise Can Be Substantial

Exercise-Related Muscle Cramping, Often Associated with Dehydration or Electrolyte Loss, may have Other Causes

7.4. Strategies to Replenish Water and Electrolytes

Hydration Status should Be Assessed and Monitored

General Guidelines Have Been Developed for the Type, Timing, and Amount of Fluids and Electrolytes Consumed Before, During, and after Exercise

Each Athlete should Develop an Individualized Plan for Choosing Foods and Beverages That Meet Fluid and Electrolyte Needs

In the Process of Replenishing Fluids and Electrolytes, Athletes may Be Consuming other Nutrients

Hyponatremia, or Plasma Sodium being Too Low, Is a Serious Electrolyte Disturbance That Can Be Fatal

Increasing Fluid Levels above Normal Is Hyperhydration

Summary

Self-Test

Chapter 8. Vitamins

8.1. Classification of Vitamins

A Recommended Daily Intake Has Been Established for Each Vitamin

Moderate to Rigorous Exercise May Increase the need for Some Vitamins, but the Increase Is Small

Poor Food Choices by Athletes and Sedentary People Often Lead to Low Vitamin Intake

It Is Important to Guard against Both Vitamin Deficiencies and Toxicities

8.2. The Roles of Vitamins in the Body

Some of the B-Complex Vitamins Are Associated with Energy Metabolism

Some Vitamins have Antioxidant Properties that Help Protect Cells from Damage

Vitamins with Antioxidant Properties Are Found in Both Food and Supplements

Vitamin B 12 and Folate are Two Vitamins Associated with Red Blood Cell Function

Many Vitamins Are Associated with Growth and Development, Including Vitamins A and D

8.3. Sources of Vitamins

Each Person must Decide the Best Ways to Obtain an Adequate Amount of Vitamins

The Vitamin Content of a Diet Can Vary Tremendously based on the Amounts and Types of Food Consumed

Vitamins Are Added to Many Foods Marketed to Athletes

The Dose and Potency of a Vitamin Supplement Can Vary Substantially from Brand to Brand

Summary

Self-Test

Chapter 9. Minerals

9.1. Classification of Minerals

A Recommended Daily Intake Has Been Established for Many Minerals

Moderate to Rigorous Exercise Increases the Loss of Some Minerals

Poor Food Choices by Athletes and Sedentary People Often Lead to Low Mineral Intake

9.2. Mineral Deficiencies and Toxicities

Many Factors Influence Mineral Absorption

It Is Important to Guard Against Mineral Deficiencies

Mineral Toxicities Are Rare But Possible

9.3. The Roles of Minerals in Bone Formation

Bones have both Structural and Metabolic Functions

Achieving Peak Bone Mineral Density Is Critical to Long-Term Health

Bone Loss Is Associated with Aging

Calcium may Be Taken from Bone to Maintain Calcium Homeostasis

Bone Loss Is Associated with Lack of Estrogen

The Roles of Calcium and Exercise in Preventing or Reducing Bone Loss Associated with Aging Have not Been Fully Established

It Is Important to Meet the Recommended Dietary Intakes for Calcium and Vitamin D

Many People Consume an Inadequate Amount of Calcium Daily

There Are Numerous Strategies for Increasing Dietary Calcium Consumption

Phosphorus, Fluoride, and Magnesium Are also Involved with Bone Health

9.4. The Roles of Minerals in Blood Formation

Iron Is an Integral Part of Hemoglobin

Blood Tests Can Help Detect Iron Deficiency

Athletes may Develop Iron Deficiency and Iron Deficiency Anemia

Iron Deficiency and Iron Deficiency Anemia Negatively affect Performance

Several Factors Affect Iron Status in Athletes, Particularly Endurance and Ultraendurance Athletes

Athletes Should Consume a Variety of Iron-Containing Foods

9.5. The Roles of Minerals in the Immune System

The Immune System Protects the Body from Disease

9.6. The Adequate Intake of All Minerals

The Key to Obtaining all the Minerals Needed from Food Is to Consume a Nutrient-Dense, Whole-Foods Diet

The Dose and Potency of a Mineral Supplement Can vary Substantially from Brand to Brand

Summary

Self-Test

Chapter 10. Diet Planning: Food First, Supplements Second

10.1. Energy: The Basis of the Diet-Planning Framework

A Dietary Prescription Helps Athletes Consume the Proper Amount of Carbohydrates, Proteins, and Fats within Their Energy Needs

Consuming Nutrient-Dense Foods Is the Key to Eating Nutritiously without Consuming Excess Calories

10.2. Translating Nutrient Recommendations into Food Choices

Each Athlete Should have an Individualized Diet Plan

Food Intake Needs to Be Distributed Appropriately Throughout the Day

10.3. Diet Plans Popular with Athletes

Vegetarian or Vegan Diet

Paleolithic (“Paleo”) Diet

Gluten-Free Diet

Low-Carbohydrate High-Fat (LCHF) Diet

10.4. The Risks and Benefits of Caffeine and Alcohol Consumption

Many Athletes Consume Caffeine Safely and Effectively as a Central Nervous System Stimulant

Athletes Should Consider the Risks and Benefits of Alcohol Consumption

10.5. Dietary Supplements and Ergogenic Aids

For Those Supplements That Are Known to Be Effective, the Ability to Enhance Performance Is Relatively Small

NCAA Bylaws Regarding Banned Substances and Non–Muscle-Building Nutritional Supplements

Practitioners Should Discuss Dietary Supplement Use with Athletes

Vitamin and Mineral Supplements Are Frequently used by Athletes

Protein Supplements Are Particularly Popular with High School and Collegiate Male Athletes

Probiotic Supplements may Improve Gastrointestinal and Immune Functions in Athletes

Athletes Typically Consume Herbals and Botanicals to Prevent or Recover from Illness or Injury

10.6. A Comprehensive Nutrition Plan to Support Training and Performance

Assessment

Summary

Self-Test

Chapter 11. Weight and Body Composition

11.1. Understanding Weight and Body Composition

It Is Important to Understand the Concepts of Body Mass, Weight, and Composition

11.2. Assessment and Interpretation of Weight and Body Composition

Body Weight Is Measured with a Scale

Body Composition Can Be Estimated by a Variety of Methods

Underwater Weighing and Plethysmography Estimate Body Composition by Determining Body Density

Body Composition Can Be Estimated Using the Thickness of Skinfolds from Specific Sites on the Body

Bioelectrical Impedance Analysis (BIA) Uses Electrical Currents to Estimate the Proportion of Fat in the Body

A Beam of Near-Infrared Light Is Used to Distinguish Between Fat and Other Tissues

Dual-Energy X-Ray Absorptiometry (DEXA or DXA) Uses Low-Intensity, Focused X-Rays to Determine Bone Density and Estimate Body Composition

Advanced Imaging Techniques Include CT Scans, MRI, and Ultrasound

Body Composition Results Must Be Interpreted Appropriately

Body Weight Results Must Be Interpreted Appropriately and Used Consistently

11.3. Body Composition and Weight Related to Performance

Certain Physical Characteristics Are Associated with Sports Performance

Many Athletes Establish Weight and Body Composition Goals in an Effort to Improve Performance or Health

11.4. Changing Body Composition to Enhance Performance

Desired Body Composition Can Be Used to Determine a Target Weight

Body Composition Can Be Changed by Increasing Muscle Mass

Body Composition Can Be Changed by Decreasing Body Fat

Increasing Muscle Mass While Decreasing Body Fat Is Difficult

Body Composition Changes May Be Seasonal

Athletes Who Compete in Lightweight Sports Push the Biological Envelope

Underweight Athletes May Need to Increase Muscle Mass and Body Fat

11.5. Supplements Used to Change Body Composition

Supplements Are Often Used to Help Increase Muscle Mass

Supplements Are Often Used to Assist Weight Loss

Citrus Aurantium (Bitter Orange) May Be Used in Supplements Advertised as Ephedra-Free

Conjugated Linoleic Acid (CLA) Is Marketed to Athletes as a Way to Change Body Composition and Improve Performance

Athletes Should Be Cautious about Using Weight-Loss and Muscle-Building Supplements

Summary

Self-Test

Chapter 12. Disordered Eating and Exercise Patterns in Athletes

12.1. Case Study: Disordered Eating and Eating Disorders

Case Study: Carmen, a Cross-Country Runner

12.2. Overview of Eating and Exercise Patterns

“Normal” Eating Is Flexible

Disordered Eating Is Not the Same as an Eating Disorder

Eating Disorders Are Psychiatric Diseases

Anorexia Athletica Describes an Eating Disorder Unique to Athletes

Obsessive-Compulsive Disorder and Disordered Eating May Be Intertwined

Some People Suffer from Exercise Dependence and Voluntarily Engage in Excessive Exercise

12.3. Disordered Eating and Eating Disorders in Athletes

The Prevalence of Disordered Eating and Eating Disorders Is Difficult to Determine

Some Sports Have a Higher Prevalence of Disordered Eating and Eating Disorders

More Information Is Emerging about Eating Disorders in Males

Disordered Eating Behaviors May Progress to an Eating Disorder

It Is Important to Distinguish “Normal” and Dysfunctional Eating and Exercise Behaviors in Athletes

Ultimately, Eating Disorders Have a Negative Effect on Performance and Health

If Disordered Eating or an Eating Disorder Is Suspected, Then the Athlete Should Be Approached with Care and Concern

It Is Important to Promote a Culture That Supports “Normal” Eating for all Athletes

12.4. Energy Availability, Female Athlete Triad, and Relative Energy Deficiency in Sport (RED-S)

Low Energy Availability Is a Major Factor in Performance and Health

The Female Athlete Triad Raised Awareness of Potential Problems in Athletes

Amenorrhea Is the Absence or Suppression of Menstruation

Low Bone Mineral Density Is a Factor Involved in the Female Athlete Triad

Both Elite and Recreational Athletes Can Develop the Female Athlete Triad

The Relative Energy Deficiency in Sport (RED-S) Is a Proposed Extension to the Female Athlete Triad

Prevention, Intervention, and Treatment of Low Energy Availability Are Critical

Summary

Self-Test

Chapter 13. Diet and Exercise for Lifelong Fitness and Health

13.1. The Lifelong Athlete

Most Collegiate Athletes do not Become Professional Athletes and Must Adjust to Reduced Exercise Training

Various Nutrition and Exercise Guidelines are Remarkably Similar, Although There Are Some Differences

13.2. The Impact of Overweight and Obesity on Chronic Diseases

The Majority of Americans Are Overweight or have Obesity

Regulation of Body Weight is a Complex Process That Is Not Completely Understood

The Treatment of Overweight and Obesity Involves Long-Term Changes to Established Food and Exercise Patterns

13.3. Diet, Exercise, and Chronic Disease

Diet and Exercise Are Associated with the Prevention and Treatment of Hypertension

Diabetes Is a Group of Diseases Characterized by a High Blood Glucose Level

Diet and Physical Activity Play Critical Roles in the Management of Type 2 Diabetes

Cardiovascular Disease Is the Major Cause of Death in the United States

Metabolic Syndrome Is a Cluster of Metabolic Disorders Strongly Associated with Abdominal Obesity and Insulin Resistance

Osteoporosis Is Characterized by Low Bone Mineral Density

Many Cancers Are Related to Lifestyle

Chronic Disease Risk Can Be Assessed with a Number of Screening Tools

Physical Activity and Fitness may Reduce the Adverse Impact of Overfatness on Health

The Health at Every Size Movement Emphasizes Improved Metabolic Health Over Weight and Fat Loss

Behavior Change Is Needed to Prevent and Treat Lifestyle-Related Chronic Diseases

Summary

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Appendix A. Dietary Reference Intakes (DRI) for Energy and Macronutrients

Appendix B. Healthy U.S.—Style Pattern: Recommended Intake Amounts

Appendix C. Healthy Vegetarian Pattern: Recommended Intake Amounts

Appendix D. Sample 24-Hour Food Intake Form

Appendix E. Sample 24-Hour Physical Activity Log

Appendix F. The Compendium of Physical Activities

Appendix G. Percentile Values for Maximal Aerobic Power ( ml ⋅ kg – 1 ⋅ min – 1 ) *

Appendix H. Respiratory Exchange Ratio (RER)

Appendix I. Anaerobic Glycolysis, the Krebs (Tricarboxylic Acid) Cycle, and the Electron Transport Chain

Appendix J. Beta-Oxidation of Fatty Acids

Appendix K. Body Mass Index (BMI)

Appendix L. Normative Values for Percent Body Fat for Adult Men and Women by Decade

Appendix M. Evidence-Based Recommendations for Exercise

Appendix N. The DASH (Dietary Approaches to Stop Hypertension) Eating Plan at Various Calorie Levels

Appendix P. References

Appendix Q. Dietary Reference Intakes (DRI) and Common Conversion Factor

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