Unit 27/28

Question 1

Fitness Level is determined by

Answer 1

Endurance
Flexibility
Muscular Strength

Question 2

Adults require how much exercise

Answer 2

150 minutes / week
WITH
Strength training 2X/Week

Question 3

Kids require how much exercise

Answer 3

60 minutes / day

3 days / week

Question 4

How early to have solid meal?

Answer 4

3-4 Hours

Question 5

General Guidelines for eating prior

Answer 5

• solid meal 3-4 hours
• avoid gassy / bulky foods
• avoid high sugar
• avoid diuretics

Question 6

Fuel Sources at Rest

% and type

Answer 6

Fat = 85%
Carbs = 10%
Protein = 5%

Question 7

Fuel Sources During Exercise

Answer 7

1. muscle glycogen
2. blood glucose
3. plasma fatty acids
4. intramuscular triglycerides (fat stores in muscle)

Question 8

The extent of energy contribution depends on…

Answer 8

• intensity
• duration
• level of training
• initial muscle glycogen stores
• supps of carbs during exercise

Question 9

High Intensity VS Low Intensity

Answer 9

HIGH INTENSITY
more carb use; less fat use

LOW INTENSITY
more fat use; less carb use

Question 10

3 types of energy systems

Answer 10

1. ATP - Phosphocreatine
2. Lactic Acid System
3. Oxygen System

Question 11

Fatigue - “Hitting the Wall”

Answer 11

• glycogen muscle stores are used up

- carbs is the limited fuel source

Question 12

Fatigue - “Bonking”

Answer 12

• depletion of liver glycogen

- if you cannot get it from your liver, your muscles start to breakdown

Question 13

How to maximize muscle and liver glycogen?

Answer 13

Through endurance

Question 14

Goals of pre-comp meals?

Answer 14

1. Stomach should be empty before
2. Minimize gastointestinal distress
3. Avoid Hunger, lightheadedness or fatigue
4. Enough fuel in blood and muscles
5. Enough body water

Question 15

Eating during competition

Answer 15

• not necessary

- exceptions: WATER and CARBS