Straighterline Nutrition FINAL EXAM
physical fitness ANS: the ability to perform moderate to vigorous activity without undue fatigue
ATP (adenosine triphosphate) ANS: the main energy currency for cells. Used to promote ion pumping,
enzyme activity, and muscular contraction. The immediate source of energy for body functions.
ADP (adenosine diphosphate) ANS: A breakdown product of ATP. Synthesized into ATP using energy
from foodstuffs and a phosphate group.
phosphocreatine (PCr) ANS: A high-energy compound that can be used to re-form ATP. It is used
primarily during bursts of activity, such as lifting and jumping.
creatine ANS: An organic (i.e. carbon containing) molecule in muscle cells that serves as a part of a high-
energy compound (termed creatingphosphate or phosphocreatine) cable of synthesizing ATP from ADP.
The primary goal in the use of any fuel (carb, fat, protein) ANS: to make ATP.
First line of defense for resupplying ATP in muscles ANS: PCr (phosphocreating)
The main advantage of phosphocreatine ANS: It can be activated instantly and can replenish ATP at
rates fast enough to meet the energy demands of the fastest and most powerful actions.
Disadvantage of phosphocreatine ANS: Not much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ ANS: anaerobic or aerobic
Anaerobic glucose breakdown ANS: yields energy fast. It provides most of the energy needed for events
that require a quick burst of energy (sprints)
,Disadvantage of the anaerobic breakdown of glucose ANS: (1) cannot be sustained for long periods of
time and (2) the rapid accumulation of lactic acid greatly increases the acidity of the muscle.
pyruvic acid ANS: a three-carbon compound formed during glucose metabolism, also called pyruvate
lactic acid ANS: A three-carbon acid formed during anaerobic cell metabolism; a partial breakdown
product of glucose; also called lactate.
Aerobic glucose breakdown is a ___ energy source ANS: sustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from complete glucose
metabolism ANS: 95%.
Products of aerobic glucose breakdown ANS: carbon dioxide and water as opposed to the lactic acid of
anaerobic glucose breakdown
bonking ANS: diminished mental ability as the result of blood glucose declining during exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen ANS: liver (not muscle0
____ glycogen is used to maintain blood glucose ANS: liver
what is the main fuel for prolonged low-intensity activity ANS: fat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? ANS: 70-90%
,The only fast-paced anaerobic fuel we eat is ANS: carbohydrate
Slow and steady aerobid activity uses___ in addition to ___ ANS: fat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. ANS: 5%.
10-15% during endurance exercise.
the primary muscle fuels for weightlifting are ANS: PCr and carbohydrate for the brief bursts of energy,
and fat during the resting states
Is it possible to increase muscle mass by eating protein? ANS: No. Physical strain/strength training is
needed.
Estimated calories to sustain moderate activity ANS: 5-8 kcal/minute
Recommended carbohydrate intake for athletes ANS: 60% or more
Three major causes of fatigue in athletes ANS: depletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading ANS: high carbohydrate intake is consumed for 6 days before an athletic event
while tapering exercise duration in an attempt to increase muscle glycogen stores.
The amount of activity would be for events lasting more than 60-90 minutes so it applies to relatively
few athletes.
Purpose of carbohydrate loading ANS: to increase muscle glycogen stores by 50-85% over typical
conditions.
, disadvantage of carbohydrate loading ANS: additional water (about 3 grams) is incorporated into the
muscles along with each gram of glycogen. Additional water weight and muscle stiffness can detract
from sports performance.
consuming carbs ___ a competition provides about the same advantage as carb loading ANS: during
fat needs for athletes ANS: up to 35% of calories from fat
protein needs for athletes ANS: 1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes ANS: .8 grams per kg of body weight
heat exhaustion ANS: The first stage of heat-related illness that occurs because of depletion of blood
volume from fuluid loss by the body. This increases body temperature and can lead to headache,
dizziness, muscle weakness, and visual disturbances etc.
heat crams ANS: A frequent complication of heat exhaustion. They usually occur in people who have
experienced large sweat losses from exercising for several hours in a hot climate and have consumed a
large volume of water. The cramps occur in skeletal muscles and consist of contractions for 1 to 3
minutes at a time.
heat stroke ANS: Heatstroke can occur when internal body temperature reaches 104 degrees F. Seating
generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system damage may
ensue, and death is likely. Often the skin of individuals who suffer heatstroke is hot and dry.
Water vs sports drinks ANS: less than 60 minutes or less than 5-6 pounds lost...water. Otherwise sports
drinks for the electrolytes and carbohydrate replacement.
physical fitness ANS: the ability to perform moderate to vigorous activity without undue fatigue
ATP (adenosine triphosphate) ANS: the main energy currency for cells. Used to promote ion pumping,
enzyme activity, and muscular contraction. The immediate source of energy for body functions.
ADP (adenosine diphosphate) ANS: A breakdown product of ATP. Synthesized into ATP using energy
from foodstuffs and a phosphate group.
phosphocreatine (PCr) ANS: A high-energy compound that can be used to re-form ATP. It is used
primarily during bursts of activity, such as lifting and jumping.
creatine ANS: An organic (i.e. carbon containing) molecule in muscle cells that serves as a part of a high-
energy compound (termed creatingphosphate or phosphocreatine) cable of synthesizing ATP from ADP.
The primary goal in the use of any fuel (carb, fat, protein) ANS: to make ATP.
First line of defense for resupplying ATP in muscles ANS: PCr (phosphocreating)
The main advantage of phosphocreatine ANS: It can be activated instantly and can replenish ATP at
rates fast enough to meet the energy demands of the fastest and most powerful actions.
Disadvantage of phosphocreatine ANS: Not much of it is made and stored in the muscles
Ues of glucose to make ATP can be either __ or __ ANS: anaerobic or aerobic
Anaerobic glucose breakdown ANS: yields energy fast. It provides most of the energy needed for events
that require a quick burst of energy (sprints)
,Disadvantage of the anaerobic breakdown of glucose ANS: (1) cannot be sustained for long periods of
time and (2) the rapid accumulation of lactic acid greatly increases the acidity of the muscle.
pyruvic acid ANS: a three-carbon compound formed during glucose metabolism, also called pyruvate
lactic acid ANS: A three-carbon acid formed during anaerobic cell metabolism; a partial breakdown
product of glucose; also called lactate.
Aerobic glucose breakdown is a ___ energy source ANS: sustained
aerobic breakdown of glucose yields approximately __ percent of the ATP made from complete glucose
metabolism ANS: 95%.
Products of aerobic glucose breakdown ANS: carbon dioxide and water as opposed to the lactic acid of
anaerobic glucose breakdown
bonking ANS: diminished mental ability as the result of blood glucose declining during exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen ANS: liver (not muscle0
____ glycogen is used to maintain blood glucose ANS: liver
what is the main fuel for prolonged low-intensity activity ANS: fat
for lengthy activities at a moderate pace, fat supplies how much of the energy required? ANS: 70-90%
,The only fast-paced anaerobic fuel we eat is ANS: carbohydrate
Slow and steady aerobid activity uses___ in addition to ___ ANS: fat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy needs. ANS: 5%.
10-15% during endurance exercise.
the primary muscle fuels for weightlifting are ANS: PCr and carbohydrate for the brief bursts of energy,
and fat during the resting states
Is it possible to increase muscle mass by eating protein? ANS: No. Physical strain/strength training is
needed.
Estimated calories to sustain moderate activity ANS: 5-8 kcal/minute
Recommended carbohydrate intake for athletes ANS: 60% or more
Three major causes of fatigue in athletes ANS: depletion of fluid; depletion of electrolytes, and
depletion of carbohydrates
carbohydrate loading ANS: high carbohydrate intake is consumed for 6 days before an athletic event
while tapering exercise duration in an attempt to increase muscle glycogen stores.
The amount of activity would be for events lasting more than 60-90 minutes so it applies to relatively
few athletes.
Purpose of carbohydrate loading ANS: to increase muscle glycogen stores by 50-85% over typical
conditions.
, disadvantage of carbohydrate loading ANS: additional water (about 3 grams) is incorporated into the
muscles along with each gram of glycogen. Additional water weight and muscle stiffness can detract
from sports performance.
consuming carbs ___ a competition provides about the same advantage as carb loading ANS: during
fat needs for athletes ANS: up to 35% of calories from fat
protein needs for athletes ANS: 1.0 - 1.6 grams of protein per kg of body weight.
protein needs for non athletes ANS: .8 grams per kg of body weight
heat exhaustion ANS: The first stage of heat-related illness that occurs because of depletion of blood
volume from fuluid loss by the body. This increases body temperature and can lead to headache,
dizziness, muscle weakness, and visual disturbances etc.
heat crams ANS: A frequent complication of heat exhaustion. They usually occur in people who have
experienced large sweat losses from exercising for several hours in a hot climate and have consumed a
large volume of water. The cramps occur in skeletal muscles and consist of contractions for 1 to 3
minutes at a time.
heat stroke ANS: Heatstroke can occur when internal body temperature reaches 104 degrees F. Seating
generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system damage may
ensue, and death is likely. Often the skin of individuals who suffer heatstroke is hot and dry.
Water vs sports drinks ANS: less than 60 minutes or less than 5-6 pounds lost...water. Otherwise sports
drinks for the electrolytes and carbohydrate replacement.
