Exercise Physiology
What molecule is known as the "energy currency" of the cell?
What is ATP (adenosine triphosphate)
What is the most important hydration for endurance athletes?
Water
What is the "anabolic window"?
30-60 minutes after exercise
Which sport benefits most from the ATP-PC energy system?
What is sprinting, weightlifting, or football (explosive movements)?
What is the simplest sign of dehydration during exercise?
What is thirst or dark urine?
What is the byproduct of anaerobic glycolysis that causes muscle burn?
What is Lactic Acid
What color should urine be if you are properly hydrated?
Pale yellow / light straw
What macronutrient is most important to eat right after a workout?
What is protein (Muscle repair
Why do marathon runners need to hydrate with electrolytes, not just water?
What is to replace sodium lost in sweat and prevent hyponatremia?
Name one practical way to track hydration status.
What is weighing yourself before and after practice and drinking 16–24 ounces per pound lost?
Which energy system is primarily used during a 100-meter sprint?
What is ATP-PC system? (phosphagen system)
What is hyponatremia?
Dangerously low blood sodium levels from overhydrating without electrolytes
Why should an athlete eat carbs before a game?
A soccer player plays for 90 minutes. Which energy system is dominant?
What is the oxidative system (with bursts of glycolytic)?
Why is sleep considered part of recovery?
What is because growth hormone is released and muscle repair happens during deep sleep?
What is VO2 max a measure of?
What is the maximum amount of oxygen the body can use during intense exercise
How much fluid should an athlete drink 2–3 hours before exercise?
About 17–20 ounces (500–600 mL)
What is the ideal carb-to-protein ratio for a post-workout recovery meal?
What is 3:1 or 4:1 (carbs to protein)
When should a basketball player eat their pre-game meal?
What is 3–4 hours before tip-off?
What is the difference between glycogen and glucose?
What is glucose is sugar in the blood while glycogen is stored glucose in muscles and liver?
Name and briefly describe all three energy systems?
What is ATP-PC, Gylcolytic, and Oxidative
Name three electrolytes lost in sweat and why they matter for muscle function.
Sodium (muscle contraction), potassium (nerve signals), magnesium (prevents cramping)
Name the three phases of nutrient timing and when each occurs.
What is Phase 1 (pre-exercise: 2–4 hours before), Phase 2 (during exercise: every 15–20 min), Phase 3 (post-exercise: within 30–60 min)*
Design a simple nutrient timing plan for a swimmer with morning practice at 6 AM.
What is a light carb snack at 5:30 AM (like a banana), hydrate during practice, and protein plus carbs within 30 minutes after?
A football player practices in the heat for 2 hours and loses 4 lbs of sweat. How much fluid should they drink to rehydrate?
What is 64–96 ounces (4 lbs = 64 oz minimum, but need extra for ongoing losses)?