Exam 1

Question 1

What are the Macronutrients ?

Answer 1

Protein, Fat, Carbohydrates

Question 2

What is Metabolism ?

Answer 2

breakdown of food into usable energy

Question 3

What is Bioenergetics ?

Answer 3

transfer of energy from metabolism

Question 4

Explain the “ATP-PCr (Phosphagen System)”

Answer 4

Provides energy for 6 seconds, ANAEROBIC - in cytoplasm, ATP and Creatine Phosphate(CP) make up Phosphocreatine(PCr)

Question 5

Explaining “Training APT-PCr System”

Answer 5

Maximal loads, 1-2 repetitions for 3-5 set
5 mins rest

Question 6

Explain “Glycolysis”

Answer 6

Breakdown of Glucose

Question 7

Explain Lactate

Answer 7

Lactate production increases with exercise intensity

Lactate threshold (LT) is the point at which lactate production exceeds the rate of \n lactate clearance

Onset of blood lactate accumulation (OBLA) occurs when blood lactate \n concentration reaches 4 mmol/L

Question 8

Aerobic Metabolism

Answer 8

Energy for activity lasting more than 90 seconds
AEROBIC - occurs in the mitochondria
Can use carbohydrate(glucose), fats(fatty acids), and protein

Question 9

ATP Production from Fat

Answer 9

Lipolysis = fat breakdown: fatty acids and a glycerol

Question 10

Physiological Adaptations to Exercise

Answer 10

mode, intensity, frequency, duration

Question 11

Aerobic Adaptations

Answer 11

Decrease in SV/Increase in H
Increase in muscle capillary density
Decrease in muscle fiber cross-sectional area

Question 12

Muscular Endurance

Answer 12

a muscle’s ability to contract repeatedly against

Question 13

Strength

Answer 13

maximum amount of force that a muscle or muscle group

Question 14

Power

Answer 14

Power = force × velocity \n ○ To increase muscular power,

Question 15

Speed

Answer 15

DEFINITION: the distance a body is traveling per unit of time
A high degree of muscular power is necessary to reach maximal speed

Question 16

Detraining

Answer 16

DEFINITION: decrease in some performance variable following a cessation in training or a decrease in volume, frequency, or intensity of training
-The length of the detraining period largely determines the degree of \n decrement

Question 17

Retraining

Answer 17

Increases performance
Often happens faster than when a person first begins a training program (due to muscle memory)

Question 18

Overload

Answer 18

Training volume, frequency, and intensity at greater-than-habitual levels

Question 19

Macronutrients

Answer 19

Carbohydrate: Main energy source for high-intensity activity, 4kcal per 1 gram
Proteins:
- 4kcal per 1 gram
- Composed of amino acid chains - 20 amino acids in protein foods
Fat:
9kcal per 1 gram Critical for –physical performance –recovery from exercise –cardiovascular health

Question 20

Important Roles of Macronutrients

Answer 20

-Regulate fluid balance,
Provide structural material for skeleton,
-Protect body from damage by free radicals, -Provide enzymes, coenzymes, and cofactors necessary for metabolism

Question 21

VITAMIN D

Answer 21

-Made from exposure to direct sunlight (5-10 minutes can produce 3,000 IU)

Question 22

IRON

Answer 22

-Component of heme iron (in the blood)
–hemoglobin: oxygen transport protein myoglobin: protein involved in local oxygen transport protein in muscles

Question 23

ANTIOXIDANTS

Answer 23

Defend cells from free radicals (molecules that contain one or more \n unpaired electrons in their outer orbital and are unstable)

Question 24

Nutritional Guidance

Answer 24

Dietary reference intakes (DRI) provide recommendations for daily energy intake: \n ○ –45-65% carbohydrate \n ○ –10-35% protein \n ○ –20-30% fat

Daily Carb Needs:
● Strength athletes
○ 1.8 to 3.2 g per pound of body weight (4-7 g/kg)
● Aerobic endurance athletes
○ –3.6 to 5.5 g per pound of body weight (8-12 g/kg)

Daily Protein Needs:
● When carbohydrate stores are low during exercise, 12% of energy comes from
protein
● Gluconeogenesis (conversion of amino acids to glucose) increases to provide
energy; more protein is needed for energy and muscle repair
○ –2.0 g/kg (0.9 g/lb) body weight for high-protein diet

Daily Fat Needs:
● Recommendations
○ –20% to 35% of energy from fat
○ –less than 7% from saturated fat

Question 25

Nutritional Recommendations to Support Performance and Recovery Preexercise meal or snack

Answer 25

● Meal ~3 hours prior/snack ~45 mins prior
● Lower fiber carbs
● Lower fat
● Moderate protein
● –possible inclusion of caffeine

Question 26

Fluid and Electrolyte Needs

Answer 26

• Dehydration: body fluid loss (2% loss of body weight from fluids can significantly impair performance)
• Hyponatremia: excessive dilution of the sodium in the plasma (from overdrinking)
  -1 L of fluid intake per 1,000 kcal expended

Question 27

Post Workout Needs:

Answer 27

Postexercise period: within 60 minutes of exercise
○ –replenishes glycogen
○ –stimulates protein synthesis

● Carbohydrate
○ Higher GI carbs for glycogen restoration

● Protein
○ –whey protein: rapidly digestible with high leucine content
○ –casein: slowly digested, inhibits protein breakdown

Question 28

Energy Excess :Fat Loss

Answer 28

Energy content of 1 pound (0.5 kg) of adipose tissue (body fat) is approximately 3,500 Muscle Mass Gain: Adequate protein intake
Higher ratio of carbohydrate to protein postworkout