Test1

Question 1

3 systems used to transfer

energy to form ATP

Answer 1

• The phosphagen system (ATP-PC)
• The glycolysis system (lactate)
• The aerobic system

Question 2

-is the first system used to provide energy
-No oxygen required
-A direct, quick process for very shortlived, high-power, all-out effort
activity
- Provides energy for 5-6 seconds
- Sprints, weight-lifting, a serve in tennis

Answer 2

phosphagen system

Question 3

{ System that allows cont production of ATP
for 60-180 seconds
{ No oxygen required
{ Only uses glucose for fuel
{ Fuels intermittent, high intensity bursts
of activity

Answer 3

Anaerobic Glycolysis System

Question 4

-Production exceeds clearance
- Continued exercise beyond threshold
results in increasing blood lactate levels &
a greater reliance on CHO as fuel via
anaerobic glycolysis

Answer 4

lactate threshold (in glycolysis system)

Question 5

{ Uses CHO (glucose & glycogen), fat 
(fatty acids), or protein (amino acids) 
as energy sources
{ Requires oxygen within cells’ 
mitochondria (where system takes 
place)

Answer 5

aerobic system

Question 6

leucine, isoleucine, valine are ___ ___ ___ ___ and can yield energy via aerobic metabolism

Answer 6

branched chain amino acids (BCAA)

Question 7

{ Slow speed of contraction
{ Use aerobic system for energy
{ Facilitate long-duration activites
{ On average, 45-55% of human muscle 
fibers
{ Training can increase this # with some 
endurance athletes having 90-95%

Answer 7

slow twitch (type 1) muscle fibers

Question 8

{ Fast speed of contraction

{ Anaerobic energy production

Answer 8

fast twitch (type 2) muscle fibers

Question 9

Glucose can be used to form amino
acids and amino acids can be used to
synthesize glucose, but fats ____ be
converted to CHO or amino acids

Answer 9

CANNOT

Question 10

when oxygen is present, greater reliance on __ as fuel is preferable

Answer 10

fat

Question 11

when oxygen is limited, ___ glucose is the preferred fuel for anaerobic metabolism

Answer 11

glucose

Question 12

Store 300-400 grams or 1200-1600 calories in muscle/Initial level determines time to exhaustion in exercise

Answer 12

muscle glycogen

Question 13

carbs used during exercise can come from:

Answer 13

• Endogenous production of glucose by the liver (gluconeogenesis)
• Blood glucose
• Muscle and liver glycogen stores
• CHO consumed during exercise

Question 14

unlimited stores of ___, not carbs

Answer 14

fat

Question 15

for endurance activities, when carbs store is low, burn protein (2-6%), as exercise intensity increases, rely on ____

Answer 15

protein

Question 16

Leucine (BCAA) is a muscle ____ trigger after exercise

Answer 16

resynthesis

Question 17

Chemical process by which glucose is freed from liver glycogen

Answer 17

glycogenolysis

Question 18

____ from liver glycogen can be released directly into the blood stream (unlike with muscle glycogen), thus helping to maintain blood glucose levels during exercise

Answer 18

Glucose (glycogenolysis)

Question 19

Blood levels of ___ and ___ rise dramatically within seconds of initiation of exercise stimulating breakdown of stored fat (in adipose and muscle tissue) and CHO (both liver and muscle glycogen)

Answer 19

norepinephrine and epinephrine

Question 20

carbs are used in ______intensity because anaerobic cannot provide oxygen

Answer 20

higher

Question 21

insulin is ___ when eating but ___ when exercising while epinephrine is high during exercise

Answer 21

high; low

Question 22

when carb stores are low, you will feel _____; and when depleted you “hit the wall”

Answer 22

fatigue

Question 23

carb recommendations include:
_ to _ g CHO/kg BW for off-season and weight loss
_ to _ g CHO/kg BW for general training needs
7-10 g CHO/kg BW for endurance athletes

Answer 23

3-5, 5-7

Question 24

complex carbs takes longer to breakdown while __ carbs are easier to breakdown and are low in vitamins/minerals/fibers

Answer 24

simple

Question 25

athletes need more carbs and protein than avg ppl do, but the same amount of ___

Answer 25

fat

Question 26

during exercise; only want a littel bit of proctose sugar bc it digests slower causing _______

Answer 26

GI issues, cramping, diarhea

Question 27

pre exercise need ___ GI foods to sustain energy

Answer 27

low

Question 28

during exercise need ___ to ___GI foods for quick energy

Answer 28

medium to high

Question 29

post exercise ____ GI foods promote quick recovery

Answer 29

high

Question 30

-First 3 d, low-CHO diet (90% of energy from CHO) with little or no activity.

Answer 30

Muscle Glycogen Supercompensation

Question 31

primary fuel for endurance events and is unlimited in supply in the body

Answer 31

fat

Question 32

Chain length Saturation level Shape Commercial processing

Answer 32

classification of fats

Question 33

can only use fat in ____ exercise for metabolism

Answer 33

aerobic

Question 34

fat is close to_____(site of lipid oxidation and energy production –doesn’t have to be transported thru blood)

Answer 34

mitochondria

Question 35

functions of ___: provides essential fatty acids, vitamins A,D,E,K; extra energy, insulation, protects organs

Answer 35

fat

Question 36

fat is stored in _____ tissue; which is subcutaneous and deep visceral fat

Answer 36

adipose

Question 37

fat can be mobilized from:

Answer 37

Muscle fat Adipose tissue fat Blood lipoproteins Fat consumed during exercise

Question 38

dietary fat recommendation for athletes is ___ to ___ of total calories

Answer 38

20-35%

Question 39

fat yields more calories so you need ___ in your diet

Answer 39

less

Question 40

saturated fats means no ____ ____ and solid at room temperature like butter [BAD]

Answer 40

double bond

Question 41

type of fat that happens from chemical processing is ___

Answer 41

trans fat

Question 42

olive oil, canola, peanut butter, avocado, hummus, seeds, etc are ____

Answer 42

mono/poly unsaturated fats are heart healthy fats

Question 43

why is fat not ideal pre or post exercise

Answer 43

bc fat slows down digestion

Question 44

- Process of eating a high fat diet (40-65%) typically at the expense of carbohydrate - Goal is to enhance fat utilization during exercise while sparing carbohydrate

Answer 44

fat loading theory

Question 45

-Building materials for bone, ligaments, tendons, muscles, and organs -Enzymes Hormones (insulin, glucagon, epinephrine) -Maintenance of fluid and electrolyte balance -Acts as buffer and assists with acid-base balance -Required for synthesis of blood transport proteins -Energy source during and after exercise

Answer 45

functions of protein

Question 46

body cant make it so must be eaten(frm animal foods) =

Answer 46

essential amino acids

Question 47

- Protein intake is greater than the amount lost by the body - Occurs during periods of growth and development, weight gain, pregnancy, lactation, and times of muscle healing or recovery from injury. Required for muscle mass gain

Answer 47

positive nitrogen balance

Question 48

- Protein intake is less than the amount excreted | - Occurs during weight loss, illness, burns, or injury

Answer 48

negative nitrogen balance

Question 49

Protein intake is equal to amount excreted

Answer 49

nitrogen balance

Question 50

can protein replace carb stores?

Answer 50

nooooo

Question 51

which essential amino acid is important post workouts?

Answer 51

leucine

Question 52

whey protein is ____ in amino acids

Answer 52

highest

Question 53

made up of amino acids and contains at least one nitrogen amine group (makes urine and can create dehydration)

Answer 53

protein

Question 54

after workout you need ___ grams of protein and simple carbs to recover

Answer 54

20

Question 55

___ gm/kg of protein per day for sedentary individs, 1 gm/kg for light exercisers, 1.2-1.4 for regulars(endurance), 1.6-1.7 for strength athletes and resistance training,

Answer 55

0.8

Question 56

leucine turns on muscle proteins synthesis ____ exercise

Answer 56

after

Question 57

when eating carbs, you produce ____ which pulls sugar out of blood at rest, helps replenish glycogen stores after workout

Answer 57

insulin

Question 58

when exercise begins, catecholamines ____ insulin production to break down fat stores,carbs, triglycerides

Answer 58

stop

Question 59

eat quality ___ at every meal and snack so it takes longer to digest and gets you full faster/longer

Answer 59

protein

Question 60

___ amino acids can be synthesized by the body

Answer 60

nonessential

Question 61

___ ___contains all the essential amino acids when consumed at the recommended level of protein intake(Animal Foods,Soy foods) whil plants are incomplete

Answer 61

complete proteins

Question 62

-Contain primarily glucose, sucrose, fructose, & high-fructose corn syrup -Generally low in vitamins, minerals and fiber Easier to breakdown

Answer 62

simple carbs

Question 63

- Fruits, vegetables, whole grains, and legumes - Good source of vitamins, minerals, and fiber - Dominant digestible CHO in these foods is starch, except for fruits that contain primarily simple sugars - Takes longer to break down

Answer 63

complex carbs

Question 64

___ ____of a food based on the blood glucose response compared to a reference food

Answer 64

glycemic index

Question 65

liquid fat= ____ fat

Answer 65

unsaturated

Question 66

coconut oil is _____ fat

Answer 66

SATURATED

Question 67

when utilizing fat, first is the ____ stores, then adipose tissue fat is released into blood; then triglycerides have 4 fatty acids and will be broken down after

Answer 67

intramuscular