Exercise and Fuel
Energy Systems
The body
Protein and Iron
Hydration
100
Muscle is spared after eating this macronutrient.
What is protein?
100
(not jeopardy) What are the 3 energy systems?
Energy reservoir Anaerobic Aerobic
100
The hormone released in response to low blood sugar.
What is glucagon?
100
Window for protein synthesis after exercise.
What is 2 hours to 2 days.
100
Sweat regulates this.
What is temperature?
200
(not jeopardy) What is the most effective way to refuel after exercise?
Make sure to eat a balanced diet consistently throughout the day and week.
200
Energy system that uses glucose and fatty acids.
What is aerobic energy system?
200
(not jeopardy)- Approximately how many calories can the liver hold in the form of glycogen?
2000 calories
200
Sufficient carbohydrate will spare this.
What is protein?
200
Loss of fluid in the heat can cause this to occur.
What is Heat Stroke?
300
(not jeopardy)- Strength training (moderate/vigorous) is recommended by the Physical Activity Guidelines for Americans how often?
Twice a week or more
300
Uses no O2 and generated lactic acid.
What is anaerobic energy system?
300
High carb diets are best for this type of athlete.
What are endurance athletes.
300
This mineral delivers oxygen to muscles.
What is iron?
300
(not jeopardy) How do you determine your hourly sweat rate?
Weigh before and after workout- drink 2 cups for every lb lost.
400
This type of athlete needs ~ 1.2 to 1.4 grams/kg body weight to fuel them properly
What are long distance runners?
400
This training enhances heart and lungs ability to deliver O2 to muscles.
What is Aerobic training?
400
This macronutrient is used for fuel after 20 minutes of continuous training.
What is fat
400
Women and vegetarians most at risk for this condition.
What is iron deficiency anemia.
400
Water is best except when you lose what though sweat and breath?
What are electrolytes?
500
Strengthens back and abdominal muscles to improve posture
What is Progressive weight training?
500
Volume of blood and number of RBC's are increased when this marker improves.
What is Vo2 max?
500
(not jeopardy) For athletes, 20-35% of calories should come from which macronutrient?
What is fat
500
This vitamin enhances iron absorption.
What is vitamin C?
500
(not jeopardy) What is the ideal percent glucose for a sports drink?
7% glucose.
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