Exercise Physiology Concepts
What energy system is primarily used for short, explosive movements?
ATP-PC system
What is the main macronutrient used for energy during high-intensity exercise?
Carbohydrates
What is the body's main method for cooling itself during exercise?
Sweating
What is the optimal post-workout carb-to-protein ratio for recovery?
3:1 or 4:1
What is the term for muscle soreness
Delayed Onset Muscle Soreness
How many grams of carbohydrates per hour should endurance athletes consume during long events?
30-60
What mineral is lost in sweat and must be replaced to prevent cramps?
Sodium
What type of carbohydrate is best immediately after training?
Fast-digesting/simple carbs
What is the primary fuel source during low-intensity exercise?
Fat
What nutrient helps repair muscle tissue after exercise?
Protein
How much water should an athlete drink for every pound lost in sweat?
16-24 oz
What nutrient is critical for muscle growth and repair?
Protein
What does the acronym RPE stand for?
Rate of Perceived Exertion
What is carbohydrate loading used for?
Increasing glycogen stores before an event
What is the term for consuming too much water, leading to low blood sodium levels?
Hyponatremia
Why are healthy fats important for endurance athletes?
Provide long-lasting energy
Which type of muscle fibers are best for endurance activities?
Slow-twitch fibers
What is a quick source of energy before a workout?
Simple carbohydrates
What is a good way to check hydration status?
Urine color
Why is timing important for protein intake after strength training?
Maximizes muscle protein synthesis