Energy Systems and Nutrient Requirements for Athletes: Master the Basics

Question 1

To support muscle growth and repair in athletes, what is the recommended daily protein intake and which food sources provide high-quality protein?

Accepted Answer

1.2-1.7g/kg body weight, Lean meats, fish, eggs, tofu, beans, lentils

Answer

0.5-1.0g/kg body weight, Sugary drinks, processed meats

Answer

2.0-2.5g/kg body weight, Protein supplements only

Answer

1.8-2.2g/kg body weight, Dairy products only

Question 2

What is the defining characteristic that differentiates the ATP-PC system from the glycolytic and oxidative phosphorylation systems?

Accepted Answer

Rapid generation of ATP for a limited time

Answer

Dependence on muscle glycogen breakdown

Question 3

How does energy expenditure change in relation to exercise intensity, duration, and mode?

Accepted Answer

Energy expenditure increases with exercise intensity and duration, and varies depending on the mode of exercise.

Answer

Energy expenditure is solely determined by exercise intensity.

Answer

Energy expenditure decreases with increasing exercise intensity.

Answer

Energy expenditure is not affected by exercise mode.

Question 4

Which energy source is primarily used during high-intensity activities that last less than 10 seconds?

Accepted Answer

Creatine phosphate

Answer

Glycogen

Answer

Fatty acids

Answer

Protein

Question 5

Which energy system is primarily used for short, intense activities like sprinting or weightlifting?

Accepted Answer

Phosphocreatine system

Answer

Aerobic system

Answer

Glycolytic system

Answer

Oxidative system

Question 6

For high-intensity exercise lasting less than 10 seconds, which energy source is primarily used?

Accepted Answer

Creatine phosphate

Answer

Glycogen

Answer

Fatty acids

Answer

Protein

Question 7

During prolonged exercise, such as long-distance running or cycling, which energy system becomes the major contributor to ATP production?

Accepted Answer

Oxidative phosphorylation

Answer

ATP-PC

Answer

Glycolysis

Answer

Creatine phosphate

Question 8

Which nutrient serves as the primary substrate for ATP production through glycolysis?

Accepted Answer

Glucose

Answer

Fat

Answer

Protein

Answer

Creatine

Question 9

Which of the following factors primarily influences the energy demands of a physical activity?

Accepted Answer

Intensity and duration

Answer

Body mass

Answer

Age

Answer

Gender

Question 10

What is the primary function of protein in an athlete's diet?

Accepted Answer

Tissue repair and growth

Answer

Energy production

Answer

Hormone regulation

Answer

Immune function

Question 11

Which of the following vitamins is involved in the conversion of glucose to pyruvate, a crucial step in energy production?

Accepted Answer

Thiamin

Answer

Vitamin C

Answer

Vitamin D

Question 12

Inadequate carbohydrate intake by athletes can potentially lead to which of the following consequences?

Accepted Answer

Impaired performance and fatigue

Answer

Increased muscle mass

Answer

Reduced risk of injury

Answer

Improved recovery

Question 13

Which of the following is the primary energy substrate for high-intensity activities lasting less than 10 seconds, such as sprinting or weightlifting?

Accepted Answer

Phosphocreatine

Answer

Protein

Answer

Fat

Answer

Glycogen

Question 14

Among the different energy systems, which one primarily utilizes fat as its main substrate?

Accepted Answer

Oxidative System

Answer

Lactic Acid System

Answer

Glycolytic System

Answer

Phosphagen System

Question 15

For athletes involved in endurance sports, such as marathon running or cycling, which nutrient is considered a key component of their diet?

Accepted Answer

Carbohydrate

Answer

Vitamin D

Answer

Fat

Answer

Protein

Question 16

Which of the following factors can significantly influence the energy demands of an activity?

Accepted Answer

Intensity, duration, and individual fitness level

Answer

Time of day

Answer

Weather conditions

Question 17

In the context of biological processes, which molecule serves as the universal energy currency?

Accepted Answer

ATP

Answer

Creatine

Answer

Glucose

Answer

ADP

Question 18

Which vitamin plays a crucial role in facilitating carbohydrate metabolism?

Accepted Answer

Thiamin

Answer

Vitamin E

Answer

Vitamin C

Answer

Vitamin A

Question 19

The metabolic pathway responsible for breaking down carbohydrates into glucose is known as:

Accepted Answer

Glycolysis

Answer

Glycogenolysis

Answer

Lipolysis

Answer

Gluconeogenesis

Question 20

Which characteristic is NOT associated with the lactic acid system?

Accepted Answer

Produces large amounts of ATP

Answer

Involves anaerobic metabolism

Answer

Results in the production of lactic acid

Answer

Can be sustained for short periods

Question 21

The recommended daily fluid intake for athletes is dependent on:

Accepted Answer

Varies depending on individual needs and activity level

Answer

1-2 liters per day

Answer

3-4 liters per day

Question 22

Which energy system is predominant during activities lasting less than 10 seconds, such as a 100-meter sprint?

Accepted Answer

ATP-PC system

Answer

Aerobic system

Answer

Glycolytic system

Answer

Oxidative system

Question 23

Which nutrient is primarily utilized by the glycolytic system to produce energy?

Accepted Answer

Glucose

Answer

Fat

Answer

Creatine

Answer

Protein

Question 24

Which nutrient is stored in the liver and muscles and released to maintain blood glucose levels during prolonged exercise?

Accepted Answer

Glycogen

Answer

Creatine

Answer

Protein

Answer

Fat