Performance Nutrition
myokins - ANS-hormone-like molecules released by working muscles
1-2 days - ANS-how long does it take muscles to fully replenish fuel and repair
themselves? (although with greater work and more damage, a longer time period might
be needed)
VO2 max - ANS-the maximal oxygen uptake
cardiorespiratory training - ANS-have two main characteristics
1. elevate heart rate for sustained periods of time
2. use most of the large-muscle groups of the body
examples include swimming, fast walking, jogging, running, fast bicycling, soccer,
basketball, and rugby
work - ANS-body's energy reservoir, the anaerobic fuel system, and the aerobic fuel
system are the three energy systems used to fuel ______ such as supplying energy for
the heartbeat, breathing, cellular activities, and other life-sustaining work
energy reservoir - ANS-contains high-energy compounds that trap and store energy,
found on microscopic fibers that contract the muscles
power - ANS-when muscles move, the molecules in the energy reservoir break apart
allowing the compounds to release and transfer their energy to ________ the muscle
up to 20 seconds - ANS-the energy reservoir provides short burst of energy for intense
physical activity that lasts how long?
energy reservoir - ANS-requires no oxygen input but its capacity is very limited, once
depleted, it must be replenished by energy nutrients
anaerobic energy system - ANS-fuels high-intensity work that lasts more than a few
seconds
anaerobic energy system - ANS-when the energy reservoir runs out, this system kicks
in to take over fueling work
, anaerobic energy system - ANS-used for intense, ongoing physical activity where it is
hard to catch your breath because the lungs, heart, and blood vessels can't keep up.
3-4 minutes - ANS-how long does it take fro intense exercise to use about half of the
energy spent from the anaerobic energy system?
anaerobic metabolism - ANS-this system only uses glucose as fuel, not amino acids or
fatty acids. Production of lactate - abundant energy is produced without the need for
oxygen
aerobic energy system - ANS-Efficient and oxygen dependent. Can utilize glucose,
some amino acids, fatty acids, and some lactate as well. This system requires sufficient
amounts of oxygen
aerobic energy system - ANS-Depends more on fatty acids for fuel, spares glucose, and
conserves glycogen when compared to its counterpart
90% - ANS-the aerobic energy system supplies about half of a sprinter's energy but
what percentage of energy does it supply to long-distance swimmers?
50% or less - ANS-for an athlete, their resting metabolism takes up what percentage of
their basic body functions?
80% - ANS-for a sedentary person, their resting metabolism takes up what percentage
of their basic body functions?
postexercise oxygen consumption (EPOC) - ANS-increased metabolism for minutes to
hours after intensive physical activity
muscle glycogen - ANS-provides the majority of energy for the muscles in the first few
minutes of activity
blood glucose - ANS-provides quick energy during activity
glucagon - ANS-released before blood glucose falls, signaling for the release of glucose
from glycogen in the liver
2,000 - ANS-how many calories can stores glycogen store up to?
70,000 or more - ANS-how many calories can stored fat provide?
myokins - ANS-hormone-like molecules released by working muscles
1-2 days - ANS-how long does it take muscles to fully replenish fuel and repair
themselves? (although with greater work and more damage, a longer time period might
be needed)
VO2 max - ANS-the maximal oxygen uptake
cardiorespiratory training - ANS-have two main characteristics
1. elevate heart rate for sustained periods of time
2. use most of the large-muscle groups of the body
examples include swimming, fast walking, jogging, running, fast bicycling, soccer,
basketball, and rugby
work - ANS-body's energy reservoir, the anaerobic fuel system, and the aerobic fuel
system are the three energy systems used to fuel ______ such as supplying energy for
the heartbeat, breathing, cellular activities, and other life-sustaining work
energy reservoir - ANS-contains high-energy compounds that trap and store energy,
found on microscopic fibers that contract the muscles
power - ANS-when muscles move, the molecules in the energy reservoir break apart
allowing the compounds to release and transfer their energy to ________ the muscle
up to 20 seconds - ANS-the energy reservoir provides short burst of energy for intense
physical activity that lasts how long?
energy reservoir - ANS-requires no oxygen input but its capacity is very limited, once
depleted, it must be replenished by energy nutrients
anaerobic energy system - ANS-fuels high-intensity work that lasts more than a few
seconds
anaerobic energy system - ANS-when the energy reservoir runs out, this system kicks
in to take over fueling work
, anaerobic energy system - ANS-used for intense, ongoing physical activity where it is
hard to catch your breath because the lungs, heart, and blood vessels can't keep up.
3-4 minutes - ANS-how long does it take fro intense exercise to use about half of the
energy spent from the anaerobic energy system?
anaerobic metabolism - ANS-this system only uses glucose as fuel, not amino acids or
fatty acids. Production of lactate - abundant energy is produced without the need for
oxygen
aerobic energy system - ANS-Efficient and oxygen dependent. Can utilize glucose,
some amino acids, fatty acids, and some lactate as well. This system requires sufficient
amounts of oxygen
aerobic energy system - ANS-Depends more on fatty acids for fuel, spares glucose, and
conserves glycogen when compared to its counterpart
90% - ANS-the aerobic energy system supplies about half of a sprinter's energy but
what percentage of energy does it supply to long-distance swimmers?
50% or less - ANS-for an athlete, their resting metabolism takes up what percentage of
their basic body functions?
80% - ANS-for a sedentary person, their resting metabolism takes up what percentage
of their basic body functions?
postexercise oxygen consumption (EPOC) - ANS-increased metabolism for minutes to
hours after intensive physical activity
muscle glycogen - ANS-provides the majority of energy for the muscles in the first few
minutes of activity
blood glucose - ANS-provides quick energy during activity
glucagon - ANS-released before blood glucose falls, signaling for the release of glucose
from glycogen in the liver
2,000 - ANS-how many calories can stores glycogen store up to?
70,000 or more - ANS-how many calories can stored fat provide?
