According to the FITT principle, the basic components of a physical fitness plan are ...

Answer to #1

frequency, intensity, type, time

Answer to #2

flexibility

Answer to #3

Endurance athletes may have higher iron requirements than nonathletes because of increased loss of blood in the feces, iron loss associated with excessive sweating, and rupturing of red blood cells as a result of the repeated striking of the feet against hard surfaces. Because of the blood loss associated with menstruation, female athletes are more likely than males to experience impaired iron status.

Answer to #4

Without enough energy to meet the added demands of physical activity, an athlete can lose muscle and hence strength and endurance.

Answer to #5

Carbohydrate loading is used to promote an increase in glycogen stores for additional fuel usage during competitive events lasting longer than 1 hour. Carbohydrate loading is accomplished in a two-stage process. During the first stage athletes must consume enough carbohydrates to replenish and maintain stores while training (6-8 g/kg body weight/day). 1  -2 days prior to competition, athletes should taper work intensity and increase carbohydrate intake by 60 to 10-12 g/kg body weight per day.

Answer to #6

 Athletes require enough fluids and energy to meet the demands of physical activity.
 When energy needs are not met, an athlete can lose muscle and hence lose strength and endurance.
 Carbohydrates are needed to maintain glycogen stores, whereas protein maintains, builds, and repairs muscles.
 High-quality protein sources are needed to maintain, build, and repair tissue.
 Dietary fat is an important source of energy, providing essential fatty acids and facilitating the use of fat-soluble substances.
 Iron is necessary for oxygen delivery to tissues, and calcium is needed for building and repairing bone tissue.
 Zinc is needed for energy metabolism and for the maintenance, repair, and growth of muscles.
 Excess sweating can disrupt fluid and electrolyte balance, impairing body temperature and fluid regulation.
 Athletes can prevent dehydration by consuming adequate amounts of fluids before, during, and after exercise.
 To stay fully hydrated, athletes should consume 2 to 3 cups of fluid two to three hours before exercise.
 After exercise, athletes should replenish body fluids by consuming 2 to 3 cups of fluids for each pound of weight lost.

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