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EXERSCI 100G > L7: Energy and Performance > Flashcards

L7: Energy and Performance Flashcards

1
Q

What 3 systems in the body produce ATP?

A
  1. ATP - PC system (creatine phosphate)
  2. Glycolysis system
  3. Oxidative system

They operate in this order.

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2
Q

Of the 3 systems that produce ATP, which are anaerobic?

A

The 2 anaerobic systems are the creatine phosphate system and the glycolysis system

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3
Q

In how many seconds do the 3 ATP systems peak in their energy conversion?

A
  1. ATP - PC system: 10 seconds
  2. Glycolysis system: 30 seconds
  3. Oxidative system: 120 - 180 seconds
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4
Q

Why can’t the oxidative system support long periods of sprinting?

A

Sprinting is an intensive form of exercise which rapidly depletes the energy produced from the creatine phosphate system and the glycolysis system.

The oxidative system takes too long to kick in and therefore cannot support sprinting

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5
Q

If the oxidative system is less powerful than its 2 anerobic counterparts, why is it still needed?

A

The oxidative system provides energy for longer periods of time. It is more sustaining

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6
Q

What waste products does the glycolysis system and oxidative system each produce?

A

Glycolysis system: Lactic acid
Oxidative system: Water and carbon dioxide

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7
Q

Periodized nutrition

A

A nutritional intervention to enhance adaptions caused by physical training and improve performance

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8
Q

What are the 4 types of periodized nutrition?

A
  1. Training high
  2. Training the gut
  3. Training low
  4. Training dehydrated
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9
Q

Training high

A

Providing the body with carbohydrates to maintain or restore glycogen levels. Good for aneorobic exercise

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10
Q

Training the gut

A

Training the gut to better absorb carbohydrates during exercise when blood flow is typically restricted. Good for aerobic exercise

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11
Q

Training low

A

Reducing carbohydrate intake to produce more enzymes that metabolize fats

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12
Q

Training dehydrated

A

Purposefully dehydrating the body to mimic event/tournament conditions. Doing so minimizes dehydration effects (controvrersial, though)

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13
Q

What type of macronutrients do low intensity exercise and high intensity exercise each prefer?

A

Low intensity: Fat
High intensity: Carbohydrates

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14
Q

What is the purpose of consuming carbohydrates prior to exercise?

A

To increase muscles’ glycogen stores

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15
Q

What is the purpose of consuming carbohydrates during exercise?

A

To spare glycogen in the muscles and liver. Also to allow for a high rate of carbohydrate oxidation

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16
Q

What is the purpose of consuming carbohydrates after exercise?

A

To replete glycogen stores in prepation for further exercise or physical activity

17
Q

What is the recommended protein intake for the average adult?

A

0.8g / per kg of BW / day

18
Q

What is the recommended protein intake for muscle hypertrophy?

A

1.0 - 2.0g / per kg of BW / day

19
Q

What is the recommended protein intake for older adults who are likely experiencing muscle atrophy?

A

1.0 - 1.5 / per kg of BW / day

20
Q

Amino acids

A

Amino acids are the building blocks of proteins

21
Q

What 3 amino acids are important for muscle hypertrophy/maintainance?

A
  1. Lucine
  2. Isolucine
  3. Valine
22
Q

Protein quality

A

The amino acid composition, avaliability, and digestability of proteins

23
Q

What is the best time to consume protein for muscle hypertrophy?

A

After exercise. Consuming protein before or during exercise has mixed results

24
Q

What are 3 common supplements to improve endurance-based exercise?

A
  1. Caffeine
  2. Sodium bicarbonate
  3. Beetroot
25
Q

How do caffeine, sodium bicarbonate, and beetroot each improve endurance-based exercise?

A
  1. Caffeine: Improves reaction time and facilitates the metabolism of fat
  2. Sodium bicarbonate: Reduce’s the effects of lactic acid since it is basic
  3. Beetroot: Dialates blood vessels, improving blood flow
26
Q

What are 2 common supplements to improve strength-based exercise?

A
  1. Creatine
  2. Amino acids
27
Q

How do creatine and amino acids each improve strength-based exercise?

A
  1. Creatine: Provides more phosphate to convert ADP to ATP
  2. Amino acids: Improves protein synthesis and therefore muscle hypertrophy/maintainance

EXERSCI 100G (11 decks)

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