Energy Systems, Fitness Programming, Nutrition & Hydration

This set of flashcards covers important concepts in energy systems, fitness programming, nutrition, and hydration relevant to athletic performance and recovery.

What is metabolism and why is it important in exercise performance?

Metabolism consists of all chemical reactions that sustain life and is important for energy conversion, repair, and recovery.

Define anabolism in the context of metabolism.

Anabolism refers to building processes, such as protein synthesis and tissue growth.

What does catabolism involve?

Catabolism involves the breakdown of molecules to release energy, specifically in the form of ATP.

How does exercise impact energy transfer efficiency?

Training increases the efficiency of energy transfer, resulting in more ATP being available for work.

What is the ATP-PC System and its duration of energy provision?

The ATP-PC system provides energy for 0–10 seconds of maximal effort, using stored ATP and creatine phosphate.

What type of energy does the ATP-PC System require?

The ATP-PC system is anaerobic, meaning it does not require oxygen.

Describe training adaptations for the ATP-PC system.

Training adaptations include increased creatine phosphate stores and increased enzyme speed (ATPase).

What is the duration and energy source of the Anaerobic Glycolysis System?

The Anaerobic Glycolysis system provides energy for 30 seconds to 2 minutes and uses glucose to produce lactate and ATP.

What happens during intense exertion in the Anaerobic Glycolysis System?

During intense exertion, it produces hydrogen ions (H⁺), which can contribute to muscle fatigue.

What training changes occur with the Anaerobic Glycolysis system?

Training adaptations include increased glycogen stores and an increased lactate threshold.

How long does the Aerobic (Oxidative) System provide energy?

The Aerobic (Oxidative) System is dominant for more than 2 minutes.

What substrates does the Aerobic System use?

The Aerobic System uses carbohydrates, fats, and proteins along with oxygen.

Where does the Aerobic System primarily occur?

The Aerobic System occurs in the mitochondria and provides a large ATP yield at a slower rate.

What adaptations are expected from training with the Aerobic System?

Training adaptations include increased mitochondrial density, increased capillary supply, and increased fat utilization.

How do the energy systems overlap during exercise?

All energy systems work simultaneously, with their dominance depending on the duration and intensity of activity.

What energy system is primarily used at the start of a sprint?

The ATP-PC system is the primary source at the start of a sprint.

Which energy system is typically used during mid-run?

Anaerobic glycolysis becomes dominant during mid-run.

What system is utilized during endurance pacing?

The aerobic system is utilized during endurance pacing.

What is the role of oxygen in metabolic processes?

Oxygen is required for aerobic metabolism, resulting in a slower but continuous ATP supply.

How does increased intensity affect oxygen delivery?

As intensity increases, oxygen delivery decreases, shifting the metabolism toward anaerobic pathways.

What is the Talk Test, and how does it relate to aerobic vs. anaerobic thresholds?

The Talk Test helps estimate the shift point, where ventilation thresholds mark the start of anaerobic metabolism.

What does VO₂ max indicate in a fitness assessment?

VO₂ max is the maximal oxygen uptake measure of aerobic capacity and endurance potential.

What factors influence VO₂ max?

VO₂ max is influenced by genetics, training status, altitude, and cardiac output.

What general indication does a high VO₂ max provide?

A high VO₂ max indicates efficient heart and lung function as well as effective muscle oxygen use.

How is energy balance calculated?

Energy balance is calculated as calories in minus calories out.

What does a positive energy balance lead to?

A positive energy balance leads to weight gain (anabolism).

What happens during negative energy balance?

A negative energy balance results in weight loss (catabolism).

What percentage of daily calories is contributed by BMR?

BMR contributes 60–70% of daily calorie expenditure.

What component of energy expenditure represents physical activity?

Physical activity represents 20–30% of daily energy expenditure.

What does the thermic effect of food (TEF) account for in energy expenditure?

TEF accounts for about 10% of daily energy expenditure.

Why is knowing energy balance crucial in fitness programming?

Maintaining energy balance is essential for achieving specific goals like fat loss, hypertrophy, and recovery.

What are the caloric values of carbohydrates, fats, and proteins?

Carbohydrates = 4 kcal/g, Fats = 9 kcal/g, Proteins = 4 kcal/g.

How do carbohydrates function in exercise performance?

Carbohydrates are converted to glucose/glycogen and serve as the primary fuel for the brain and high-intensity work.

What is the role of fats in metabolism?

Fats provide slow, long-term energy and dominate in rest and low-intensity exercise.

How does protein contribute to energy metabolism?

Proteins serve as backup fuel during prolonged stress and are crucial for tissue repair.

Why is carbohydrate availability important in rehabilitation?

Carbohydrate availability is necessary to sustain healing during rehabilitation.

How should macronutrient ratios be adjusted for training sessions?

Macronutrient ratios should align with the session type, like high-carb days before power sessions.

What is nutrient timing and its significance?

Nutrient timing involves consuming specific nutrients at strategic times to maximize performance and recovery.

What pre-exercise carbohydrates recommendations exist?

1–4 g of carbs/kg should be consumed 1–4 hours before exercise.

What should be consumed during exercise lasting longer than 60 minutes?

30–60 g of carbs/hour along with electrolytes.

What is the recommendation for post-exercise nutrition?

1–1.5 g of carbs/kg and 0.3 g of protein/kg should be consumed within 30–60 minutes post-exercise.

What is the goal of post-exercise nutrition?

The goal is to maximize glycogen re-synthesis and muscle repair.

Why is hydration monitoring essential for athletes?

Hydration monitoring helps maintain fluid balance and performance, reducing the risk of dehydration and heat illness.

What percentage of body weight does water constitute?

Water constitutes 60–70% of body mass.

What hydration guidance is given before exercise?

Consume 500–600 mL of water 2–3 hours before exercise.

How often should athletes hydrate during exercise?

Athletes should drink 200–300 mL every 10–20 minutes during exercise.

What formula is used for post-exercise rehydration?

Rehydrate with 1.5 L for every kg lost during exercise.

What signs indicate dehydration?

Signs of dehydration include dark urine, increased heart rate, cramps, and confusion.

Why is monitoring fluids in environmental conditions necessary?

Environmental conditions, such as heat and humidity, modify hydration needs and can increase risk factors.

How do athletes manage hydration needs in heat?

Athletes must increase fluid and electrolyte intake and schedule breaks in heat.

What adjustments are needed for altitude training?

Increased water intake and higher carbohydrate consumption are recommended at altitude.

Why is hydration vital for older adults during training?

Older adults often have a diminished thirst response, increasing the risk of under-hydration.

What macronutrient distributions are recommended for endurance athletes?

Carbs 55–65%, Protein 1.2–1.6 g/kg, Fat 20–30%.

What are recommended macronutrient distributions for strength athletes?

Carbs 45–55%, Protein 1.6–2.0 g/kg, Fat 25–35%.

What are the general recommendations for the population regarding macronutrients?

Carbs 45–65%, Protein 0.8–1.0 g/kg, Fat 20–35%.

What common nutrition mistakes do athletes make?

Mistakes include skipping recovery meals, insufficient hydration, overemphasis on protein, and ignoring electrolytes.

How do ATs and CPTs ensure safe nutrition integration?

They provide general education on balanced eating and hydration, referring to RDs for complex dietary needs.

What are signs that indicate referral to a professional?

Signs include rapid weight loss, chronic fatigue, dizziness, persistent muscle cramps, and abnormal vital signs.

What is the role of nutrition periodization in training?

Nutrition periodization matches fueling to the training load across different phases of training.

What components are essential in a comprehensive training program?

Components include warm-up, activation work, skill/power phase, strength/endurance phase, conditioning, and cool-down.

What is the NASM OPT Model?

The NASM OPT Model is a framework for training progression that includes multiple phases targeting various adaptations.

What is the focus of Phase 1 in the NASM OPT Model?

Phase 1 focuses on stabilization endurance, improving movement quality and balance.

What does Phase 2 of the OPT model emphasize?

Phase 2 emphasizes strength endurance through supersetting stable and unstable exercises.

Describe the training focus of Phase 3 in the OPT model.

Phase 3 focuses on hypertrophy, promoting muscle growth with moderate reps and higher loads.

What is the focus of the Maximum Strength phase in the OPT model?

Phase 4 focuses on improving neuromuscular recruitment through heavy loads and low reps.

What does the Power phase in the OPT model enhance?

Phase 5 enhances the rate of force production with explosive lifts and contrast training.

What acute training variables influence workout design?

Reps, sets, tempo, rest, volume, and frequency are key acute training variables.

How is workout intensity dictated in terms of reps?

Intensity is dictated by the number of reps, with 8–12 for hypertrophy and 1–5 for strength.

What are the different training phases in periodization?

Training phases include anatomical adaptation, hypertrophy, max strength, power, and transition/recovery.

What are the benefits of resistance training?

Resistance training increases lean mass, metabolism, bone density, and reduces chronic disease risks.

What precautions should be taken when training youth?

Focus on developing motor skills and coordination, with moderate workload and supervision.

How should exercise programs be modified for older adults?

Programs should focus on balance, mobility, functional movements, and gradual intensity progression.

What modifications should be made for pregnant and postpartum clients?

Avoid supine exercises, emphasize core stability, and reintroduce exercise gradually postpartum.

What guidelines should be followed for clients with cardiovascular disease?

Focus on moderate intensity, longer warm-ups/cool-downs, and avoid heavy loads.

What dietary considerations should be made for individuals with diabetes?

Exercise after meals can help lower glucose levels; monitor glucose before exercise.

What role does exercise play in managing weight and obesity?

Exercise combined with resistance training maximizes caloric burn and improves metabolic function.

What adjustments are necessary for individuals with orthopedic limitations?

Evaluate pain triggers and joint ROM; avoid pain-provoking movements.

How often should progress evaluations occur?

Progress should be reassessed every 4–6 weeks.

What is the significance of flexibility and recovery in performance programming?

Flexibility reduces tension and supports movement economy while recovery restores physiological function.

What key safety practices prevent injury in performance programming?

Proper warm-up/cool-down, supervise technique, progress one variable at a time, and scheduling rest days.

What communication practices ensure professional accountability?

Document training loads, share data with other professionals, and log incidents for continuity.

What principles influence nutrition and hydration for athletic training?

Nutrition and hydration provide energy, maintain balance during activity, support recovery, and prevent injuries.

What are the functions of carbohydrates in exercise performance?

Carbohydrates serve as the primary energy source, particularly during high intensity exercise.

When should food be consumed pre-exercise?

Food should consist of carbohydrates and protein 1–4 hours prior to exercise.

What are the daily carbohydrate needs for endurance athletes?

Endurance athletes typically require 6–10 g of carbohydrates per kg of body weight per day.

How does hydration influence performance and safety during exercise?

Adequate hydration maintains blood volume and thermoregulation, preventing dehydration effects.

Which electrolytes are critical during hydration?

Sodium, potassium, and chloride are critical for hydration and muscle function.

What are the stages of heat illness?

Stages include dehydration, heat cramps, heat exhaustion, and heat stroke.

What indicators suggest an athlete is recovering adequately?

Indicators include improved performance, stable heart rates, and feedback on perceived exertion.

What is the role of hydration in injury prevention?

Proper hydration reduces the risk of strains and injuries and improves overall recovery.

What are red flags to monitor for poor fueling?

Signs include rapid weight loss, chronic fatigue, and abnormal vital signs.

What does the General Adaptation Syndrome (GAS) describe?

The GAS describes the body's response to stress in phases: alarm, resistance, and exhaustion.

How do ATs and CPTs ensure integration of nutrition with training?

They collaborate to ensure nutrition aligns with training stress for optimal recovery and performance.

What motivates athletes to maintain hydration protocols?

Education on the impact of hydration on performance and recovery serves as motivation.

What strategies can be used to educate clients on proper recovery practices?

Educate on physiology, promote recovery strategies, and reinforce autonomy in recovery choices.