Chapter 12 Q's Flashcards
What is the energy pathway that does not require oxygen to produce ATP?
Anaerobic pathway
How many hours does a fat-containing food need to digest or leave the gut?
Up to 6 hours
How much glucose does the brain consume?
About 20% of glucose-derived energy
What does the phrase “hitting the wall” mean?
What does the phrase “hitting the wall” mean?
Most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose.
How much protein is suggested in a post-exercise snack for a strength athlete?
20-30g
What is the fuel source for cells in the body?
Adenosine triphosphate
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Water or electrolyte replacement drink
What energy source is preferred by the brain?
Glucose
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
What are the most abundant sources of endogenous energy in the body?
fatty acids
When should a strength athlete’s pre-exercise snack be consumed?
30 minutes to 2 hours before exercise
A strength athlete’s pre-exercise meal should be how many hours before exercise?
2-4 hours
What type of nourishment should a strength athlete consume in their pre-exercise meal?
Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat
When playing in a baseball game, what energy system is primarily being used?
ATP-PC and glycolytic
On average, how long do glycogen stores last during exercise?
90-120 minutes
What does the Institute of Medicine (IOM) recommend for protein intake?
10-35%
What is the sleep low, train low carbohydrate periodization method?
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
Resistance-based exercise relies primarily on which fuel source?
Carbs
How many hours does a protein-rich food need to digest or leave the gut?
up to 3-4 hours
A strength athlete’s pre-exercise meal should be how many hours before exercise?
2-4 hours
A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?
30 min to 1 hour
How many hours does a carbohydrate-containing food need to digest or leave the gut?
1-2 hours
What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
Transportable carbohydrates (soft gels)
