Intro, Nutrients, Energy Flashcards
When considering population based guidelines, what are the individual consideration?
Age
Sex
Health
Training status
Training history
Body composition
Sport requirements
Goals
Periodization and planning
How long of exercise bouts does the immediate (ATP-CP) energy system last?
0-10 sec
How long of exercise bouts does the short term energy system last? What is this energy system called?
10-60 sec
Lactic/Glycolytic/Anaerobic energy system
How long of exercise bouts does the long term energy system last? What is this energy system called?
1 min+
Oxidative/Aerobic
What is a dietary calorie?
the amount of energy needed to raise the temperature of 1L of water by 1deg Celsius
What is the energy content of the macronutrients? (1g of each = _Kcal)
1g CHO = 4 Kcal
1g Fat = 9 Kcal
1g Protein = 4 Kcal
1g Alcohol = 7 Kcal
What is the immediate energy supply for the body? How is it produced?
ATP - produced by the breakdown of CHO, protein, and fat
What are the 3 main ways to produce ATP?
Creatine phosphate / Anaerobic Alactic (~10-12s)
Glycolytic-substrate level phosphorylation
Oxidative Phosphorylation - ETC
What are the 2 types of glycolytic-substrate level phosphorylation?
Non-oxidative - Anaerobic/Lactic glycolysis
Oxidation - Aerobic glycolysis
How many ATP are formed in glycolysis without oxygen?
2-3 ATP
How many ATP are produced in glycolysis in the presence of oxygen?
36 ATP via aerobic metabolism
How many ATP are produced in aerobic oxidation (beta oxidation)?
~120-160 ATP
What are the factors that effect substrate utilizations during exercise?
Exercise intensity/duration
Gender
Training status
Type of exercise (muscle groups involved)
Substrate availability
Timing of pre-exercise meal
Fasted vs. non-fasted
Nutrient intake during exercise
Environmental conditions (temperature, altitude, etc.)
