Nutrition and Exercise Physiology Quiz

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Questions and Answers

How many calories from protein are found in 30 grams of protein?

90 kcal (correct)

120 kcal

60 kcal

150 kcal

What is the required fluid intake for an athlete who lost 3 kg during exercise?

6 liters

2 liters

4.5 liters (correct)

1.5 liters

Which macronutrient ratio is most appropriate for athletes focused on muscle growth?

Low carbohydrates, moderate protein, high fat

Moderate carbohydrates, high protein, low fat (correct)

High carbohydrates, moderate protein, low fat

High fats, minimal carbohydrates, high protein

What is the primary factor differentiating neural adaptations from hypertrophic adaptations in strength training?

Improved motor unit recruitment Signup and view all the answers

For optimal fluid absorption post-exercise, how should fluids be consumed?

Frequent small sips Signup and view all the answers

Which of the following statements about endurance training adaptations is correct?

Increases capillary density Signup and view all the answers

What is the main reason a 12-year-old builds strength primarily through neural efficiency?

Hormonal changes limiting hypertrophy Signup and view all the answers

What is the correct method for calculating total caloric intake from macronutrients?

Summation of calories from carbohydrates, protein, and fat Signup and view all the answers

What is the primary goal of the Hypertrophy/Endurance Phase?

Build muscle size and stamina Signup and view all the answers

What is the typical duration of a Mesocycle in a training program?

4-6 weeks Signup and view all the answers

Which energy system is primarily used during a 400m run?

Glycolytic System Signup and view all the answers

What is the recommended work:rest ratio for the ATP-PC energy system?

1:12 to 1:20 Signup and view all the answers

Which biomechanical factor is essential for optimizing force production?

Joint angles Signup and view all the answers

In what order should testing take place based on fatigue level?

Non-fatiguing, agility, max strength/power, local muscular endurance Signup and view all the answers

Which heart rate calculation utilizes resting heart rate and intensity of exercise?

Karvonen method Signup and view all the answers

What type of exercises does the ATP-PC energy system primarily support?

Sprints and maximum lifts Signup and view all the answers

Study Notes

Macronutrient Calculations

Calories from carbohydrates = grams of carbs × 4 kcal/g
Calories from protein = grams of protein × 4 kcal/g
Calories from fat = grams of fat × 9 kcal/g
Total caloric intake = sum of calories from carbs, protein, and fat

Macronutrient Importance in Training

Endurance athletes: Need more carbohydrates for sustained energy.
Muscle growth: Increased protein intake aids recovery and hypertrophy.
Fat loss: Requires moderate carbs, high protein, and careful fat intake for muscle maintenance and energy.

Fluid Replacement Post-Exercise

Guidelines: Weigh athlete before and after exercise.
Weight loss: Calculate weight difference.
Fluid intake: Multiply weight loss by 1.5 to determine necessary fluid.
Recommended intake: 1.5 liters per kilogram of weight loss.
Example: Athlete loses 2 kg, needs 3 liters of fluid.

Physiological Adaptations for Exercise

Neural Adaptations: Increased motor unit recruitment, improved firing rates, prominent in early training and beginners.
Hypertrophic Adaptations: Increased muscle cross-sectional area with consistent training.
Training-Specific Adaptations:
Endurance Training: Increases capillary density and mitochondrial efficiency.
Strength Training: Enlarges Type II muscle fibers, enhances explosive power.

Periodization Phases of Training

Hypertrophy/Endurance Phase: High volume, moderate intensity, builds muscle size and stamina.
Strength Phase: Moderate volume, higher intensity, focuses on force production.

Energy Systems & Exercise

ATP-PC System: Short bursts (0-10 seconds), e.g., sprints, max lifts.
Glycolytic System: Moderate effort (30-120 seconds), e.g., 400m run, HIIT.
Oxidative System: Long duration efforts (>2 minutes), e.g., marathons, steady-state cardio.
Work-Rest Ratios:
ATP-PC: 1:12 to 1:20
Glycolytic: 1:3 to 1:5
Oxidative: 1:1 to 1:3

Force Production

Biomechanical and Anatomical Factors: Joint angles, muscle activation, stretch-shortening cycle.
Practical Applications: Tailor mechanics to enhance movements.

Testing and Evaluation

Sequence of Testing: Ordered from non-fatiguing to aerobic capacity testing.
Specificity of Testing: Tests tailored to the specific sport (e.g., sprints, vertical jump for sprinters, Wingate test for rowers).
Heart Rate Calculations: Estimated maximum heart rate (220-age), Karvonen formula to calculate target heart rate zones.

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Description

Test your knowledge on macronutrient calculations and their importance in athletic training. This quiz also covers guidelines for fluid replacement post-exercise and the physiological adaptations involved in exercise. Perfect for students in sports nutrition or exercise science.