Test 1

Question 1

What do calories produce?

Answer 1

Energy

Question 2

What is useable energy

Answer 2

ATP

Question 3

ATP + H2O creates?

Answer 3

Energy, ADP+Pi

ADP+Pi = ATP

Question 4

ATP-PCr provides energy for how long?

Answer 4

8-10 seconds

Question 5

What sports use ATP-PCr?

Answer 5

Track and Field
-100, 200, LJ, TJ, PV, Shot, Javelin, Hammer, etc.

Baseball
- batting, pitching, running.

Question 6

Types of food that contain PCr?

Answer 6

Salmon, tuna, beef, pork
-.4-.45g / 3.5oz

Question 7

What muscle fiber type increase in relation to PCr intake?

Answer 7

Type II muscle fibers

Question 8

What is the negative side effect to increase it creatine in your diet?

Answer 8

weight gain
- this is due to an increase in water retention.

Question 9

What is the recommendation for creatine dosing?
(Hint: there are two ways)

Answer 9

Creatine loading: 20g / day, for 7 days or (5g /4x daily)
-maintain: after 7 days, take 5g daily
Gradual: 5g / day

Question 10

Glycolysis is what?

Answer 10

The breakdown of sugar molecules.

Question 11

What are monosaccharides?

Answer 11

Glucose, Frucose, and Galactose

Question 12

What are the types of dissacaride?

Answer 12

Gl + Fru = Sucrose
Gl + Gala. = Lactose
Gl + Gl = Maltose

Question 13

What are polysaccharide?

Answer 13

Chains of glucose

Question 14

How long does Glycolysis provide energy for?

Answer 14

30sec-3mins

Question 15

How much ATP does one glycogen provide?

Answer 15

33 ATP

Question 16

How much glycogen is stored in the liver

Answer 16

80-110g

Question 17

How much glycogen is stored in the SKM

Answer 17

400-500g

Question 18

On average how much glycogen is stored in athletes

Answer 18

400-800g

Question 19

What is resting blood glucose?

Answer 19

70-100mg/dl

Question 20

What is blood glucose good for?

Answer 20

Nutrient for CNS

Question 21

Energy source break down

Answer 21

60(fat)/40(CHO)

Question 22

Beta Oxidation is

Answer 22

16 carbon chains

Question 23

How much ATP is produced in beta oxidation?

Answer 23

107 ATP

Question 24

Glucose levels in the CNS

Answer 24

5-10g

Question 25

How is glucose absorbed in the GI system?

Answer 25

SGLT1 (sodium glucose transport 1)

Question 26

How is fructose absorbed in the GI system?

Answer 26

GLUT5 (glucose transport 5)

Question 27

What two hormones are created in the pancreases?

Answer 27

Glucagon and insulin

Question 28

Liver glycogen used over night?

Answer 28

.1g/min or 1g/10min

Question 29

Path of CHO breakdown.

Answer 29

CHO>Increase BG> pancreases > release insulin > storage in Liver, SKM, and fat

Question 30

What does cortisol do?

Answer 30

Breaks down protein and uses it as glucose

Question 31

What does insulin do?

Answer 31

Stops protein use and decrease BG

Question 32

What does the glycemic index indicate?

Answer 32

The absorption of only carbs

Question 33

How many carbs are needed for a easy training day (low)

Answer 33

3-5g/kg/day

Question 34

How many carbs are need on an average training day (mod.) 60 min

Answer 34

5-7g/kg/day

Question 35

How many carbs are needed for a hard training day (high) 2-3hours

Answer 35

6-10g/kg/day

Question 36

How many carbs are need for an extreme training day 6-10hours

Answer 36

10-12g/kg/day

Question 37

(Pre-fueling) one hour before

Answer 37

1g/kg

Question 38

(Prefueling) two hours before

Answer 38

2g/kg

Question 39

(Per-fueling) three hours before

Answer 39

3g/kg

Question 40

(Post-fueling) need for carbs

Answer 40

1.2g/kg

Question 41

Physiological effect post exercise

Answer 41

Increase in insulin sensitivity, glut4, glycogen synthase(2hours post)

Question 42

(During ex.) how many CHO needed for <45 mins of activity

Answer 42

0 CHO

Question 43

(During ex.) how many CHO needed for 60min to 2hrs of exercise

Answer 43

30g/hr

Question 44

(During ex.) how many CHO are need for 2-2.5hrs of exercise

Answer 44

60g/hour

Question 45

(During ex.) how many CHO needed for >\2.5hrs of exercise

Answer 45

90g/hr

Question 46

What are the three types of fat?

Answer 46

Trans-fats, saturated, and unsaturated

Question 47

What percent of the overly diet should be saturated fats

Answer 47

Greater than or equal to 10%