Determinants of Muscle Size

Apart from muscle fiber type, various factors influence muscle size (see Figure 7-1). Although some factors cannot be controlled, two factors that we can control are exercise and nutrition habits (Chapters 3, 4, and 11). Adapted from WD McArdle, FI Katch, and VL Katch. Exercise Physiology, 4th ed. Baltimore Williams & Wilkins, 1996. Men generally have more muscle mass than women, mainly because men produce more testosterone than women. Strength training may increase muscle mass slightly in...

Info

In this chapter you will learn about The benefits of flexibility training. Proper stretching techniques. Most trainers, exercise physiologists, and health care professionals agree that flexibility training, although often overlooked, is an important component of a physical fitness program. Stretching becomes even more important as you achieve advanced levels of muscle strength and endurance. If optimum functional fitness and military readiness are the goals, then well-balanced flexibility...

Benefits of Aerobic Exercise

The benefits of cardiovascular conditioning include A stronger heart and lower resting heart rate. Fitness and performance benefits, such as increased aerobic capacity, increased muscle endurance, and a greater ability to perform high-intensity activities. Health benefits, such as maintenance of a healthy body weight and body fat percentage, management of stress, and decreases in blood cholesterol and fat triglycerides levels. Increased performance in physically-demanding jobs such as, load...

The Food Guide Pyramid

Servings Fruit

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary macronutrient see Chapter 2 found in each food group is written in parenthesis. See Figure 3-1. Fats, Oils amp Sweets use sparingly Fats amp added sugar Milk, Yogurt amp Cheese Group 2-3 servings Proteins Meat,...

Acknowledgments

We would like to acknowledge the following for reviewing this guide and for their invaluable suggestions From Bureau of Naval Personnel BUPERS From Navy Environmental Health Center NEHC Ms. Mary Kay Solera, Ms. Sally Vickers and Ms. Diana Settles From Navy Supply Systems Command NAVSUP CDR Al Siewertsen, Ms. Pam Beward and Ms. Andrea Andrasi From the Uniformed Services University of the Health Sciences USUHS Our thanks go to the following individuals whose photographs appear in this guide HM2...