Video Notes: Fitness and Energy Systems - Practice Flashcards

40-question practice flashcards covering energy systems, macronutrients, and key concepts from the fitness lecture notes.

How long should the aerobic energizer last?

3-5 minutes

Name two health benefits of regular physical activity mentioned in the notes.

Reduced risk of heart disease and improved mental health

What percentage of adults worldwide do not meet physical activity guidelines?

23%

What percentage of adolescents (11-17) do not meet the guidelines?

81%

Energy is stored in the body in what forms?

Carbohydrates, fats, and proteins

What are the primary energy sources for movement?

Carbohydrates and fats (with protein as a minor energy source)

What does ATP stand for?

Adenosine Triphosphate

What is ATP used for in muscles?

To power muscle contraction and relaxation

Which energy system is the fastest at supplying energy?

Phosphagen (ATP-PC) system

How long does CP take to replenish ATP after intense effort?

5-6 minutes

What does anaerobic glycolysis mean?

Energy production without oxygen

What substrates are used in anaerobic glycolysis?

Glycogen or glucose

What is the aerobic energy system?

Uses oxygen to generate energy for longer-duration activities

When does the aerobic system become the primary energy source?

For activities longer than about three minutes

What fuels power the aerobic system?

Carbohydrates and fats

What are the three macronutrients?

Carbohydrates, Proteins, and Fats

What is the structure of ATP?

Adenosine with ribose and three phosphate groups

Which energy system is used for very short, high-intensity efforts?

Phosphagen (ATP-PC) system

Name examples of activities that use the anaerobic energy system.

HIIT, heavy weightlifting, plyometrics, sprinting

Name a sport that primarily uses the aerobic energy system.

Marathon running

What is glycogen?

A multibranched polysaccharide that stores glucose

What is lactate (lactic acid)?

A byproduct of anaerobic respiration; present in blood and muscles

What is pyruvate?

A 3-carbon molecule involved in gluconeogenesis and energy production

What is glucagon?

A hormone that raises blood glucose; produced by pancreatic alpha cells

What is creatine phosphate (CP) used for?

Donates phosphate to ADP to form ATP in the phosphagen system

Which energy system uses oxygen to generate energy for longer activities?

Aerobic system

Which energy system does not require oxygen and provides energy quickly for short bursts?

Phosphagen (ATP-PC) system

Which energy system uses glycogen to produce ATP without oxygen?

Anaerobic glycolysis

Which energy system uses oxygen for long-term energy production?

Aerobic system

Which macronutrients are referred to as macros?

Carbohydrates, Proteins, and Fats

What does ATP stand for?

Adenosine Triphosphate

What is the main storage carbohydrate in animals?

Glycogen

What is lactic acid?

Byproduct of anaerobic respiration (lactate) present in blood and muscles

What is gluconeogenesis?

Synthesis of glucose from non-carbohydrate sources

What hormone raises blood glucose levels?

Glucagon

What is energy supply proportional to?

The intensity and duration of the activity

Which nutrient is a primary fuel during endurance events?

Carbohydrates (with fats contributing at lower intensities)

What is the energy currency of cells?

ATP

Which energy system yields energy fastest?

Phosphagen (ATP-PC)