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DPT 720- Exercise Physiology and Nutrition > 1: Energy Sources > Flashcards

1: Energy Sources Flashcards

1
Q

What are the 3 forms of carbohydrates?

A
  1. Monosaccharides 2. Disaccharides 3. Polysaccharides
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1
Q

What is maltose?

A

disaccharide

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1
Q

Where are simple carbohydrates found?

A

foods that are refined and packaged, such as sugar, honey, milk, and fruit juices

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1
Q

What is hydrolysis?

A

Breakdown of ATP (H+ ion formation)

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1
Q

Which system releases energy to resynthesize a few moles of ATP?

A

Anaerobic glycolysis

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1
Q

Which system utilizes the Krebs cycle and what is it?

A

Aerobic, removal of H atoms

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1
Q

What does endurance training do to IM glycogen?

A

Increases

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1
Q

What is the total moles of ATP available (max capacity) for the ATP-PC system?

A

0.7

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1
Q

What is the oxygen utilization of fat?

A
  1. 4 L * 23 moles = 515.2 L O2 = 130 ATP
  2. 96 L/mole ATP
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1
Q

At rest, ____ of ATP is derived from carbs and ____ is derived from fat?

A

33% from carbs, 66% from fat

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1
Q

What is metabolized during duration exercise?

A

triglycerides or carbohydrates

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1
Q

What is using oxygen utilized, CO2 produced, and their ration to calculate metabolic rate?

A

Indirect calorimetry

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1
Q

What is the maximal rate at which oxygen can be consumed?

A

Max VO2

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2
Q

1 mole of glucose breaks down into _______ of lactic acid?

A

180 gm

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3
Q

What is cellulose?

A

polysaccharide

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3
Q

What is an anabolic reaction?

A

forming of produce from molecules

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3
Q

What special about lactic acid?

A

It decreased production of useful energy, diminishing intensity or speed of activity)

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3
Q

What happens once the muscle activity is ceased during ATP-PC metabolism?

A

Once the muscle activity is ceased, the process is reversed and ATP is hydrolyzed to rebuild the muscle stores

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3
Q

Where does aerobic metabolism take place?

A

mitochondria

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3
Q

What do NAD and FAD produce in the mitochondria?

A

NAD produces 3 ATP and FAD produces 2 ATP

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3
Q

What is the oxygen utilization of glucose?

A
  1. 4 L O2 x 6 moles = 144.4 L O2 = 39 ATP
  2. 45L/mole of ATP
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4
Q

What is the moles of ATP/min for the ATP-PC system?

A

3.6

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5
Q

What does anaerobic metabolism involve?

A

carbohydrates

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6
Q

What is the chemical fuel used, speed, and relative ATP production of ATP-PC system?

A

Phosphocreatine, fastest, few/limited

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6
Q

What are some factors that affect resting energy use?

A

Sex, body temperature, stress, body surface area

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8
Q

What is fructose?

A

monosaccharide

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10
Q

Why are vitamins and minerals important?

A

-build bones -heal wounds -bolster immune system -convert food to energy -repair cellular damage

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11
Q

Utilization of energy is essential for all cellular activities and is needed for:

A
  1. Mechanical Movements 2. Protein Synthesis 3. Storage of Fuels
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11
Q

What 2 fats are important for metabolism?

A

fatty acids and triglycerides

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11
Q

What is the RQ of protein?

A

0.8

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12
Q

What are the atoms of carbohydrates?

A

C, H, O

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12
Q

Explain Anaerobic Glycolysis:

A

Glucose –> Lactic Acid + Energy

Energy + 3 ADP + Pi = 2 or 3 ATP

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13
Q

How long does it take to convert glycogen into lactic acid?

A

1-2 min

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14
Q

What is starch?

A

polysaccharide

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15
Q

What are the main forms of energy?

A
  • Chemical - Electrical - Thermal (heat) - Mechanical
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17
Q

What are the energy yielding sources?

A
  1. Anaerobic metabolism 2. Aerobic metabolism 3. ATP-PC
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18
Q

What are the determinants of oxygen uptake?

A
  1. Pulmonary ventilation
  2. Diffusion of oxygen
  3. Cardiac performance
  4. Skeletal vascular bed
  5. Extraction of oxygen by contracting skeletal muscle
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19
Q

What type of metabolism is used for protein and fat metabolism?

A

Aerobic

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20
Q

What is glucogenolysis?

A

breaking down of glycogen into glucose

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20
Q

What is the most important energy molecule in cells?

A

Adenosine Triphosphate (ATP)

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20
Q

What is the chemical fuel used, speed, and relative ATP production of Aerobic Glycolysis?

A

Glycogen/fats/proteins, slow, Many/unlimited

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21
Q

______ exceeds _____ during lactate threshold

A

production exceeds removal from blood

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22
Q

What is the Kreb’s Cycles important function?

A

the generation of electrons and ions for transfer to the respiratory chain by means of NAD and FAD

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22
Q

After the age of 25, VO2 max declines _________

A

9% / decade

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23
Q

What is metabolized during intensity exercise?

A

Carbohydrate and triglyceride metabolism

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23
Q

What is the onset of blood lactate accumulation (OBLA)?

A

exercise intensity at which a specific blood lactic acid concentration occurs

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24
Q

What amount of exercise could burn off the number of kcal in 1 banana?

A

Walking or running a mile

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24
Q

What is measuring heat production to determine metabolic rate?

A

Direct calorimetry

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25
Q

What is the RQ of fat?

A

0.7

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27
Q

What is the maximal exercise intensity?

A

100% carbs

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29
Q

When is anaerobic metabolism used?

A

High-intensity, short-duration activity

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31
Q

Which type of carbohydrate provides a stead release of energy into the body?

A

Complex

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32
Q

What are the calories listed on nutrition levels?

A

kilocalories

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33
Q

What happens to fat metabolism as energy level increase? (activity intensity increases)

A

Fat metabolism decreases… carbohydrate metabolism increases

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33
Q

What triggers the increase in fat metabolism?

A

Depletion of glycogen stores (hitting the wall)

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34
Q

What is the ultimate source of energy?

A

the sun

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36
Q

What are the 3 main functions of carbohydrates?

A
  1. Energy for cellular metabolism 2. Forms glycogen in the liver and muscles 3. Converts fat (triglycerides) for later use
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36
Q

_____ VO2 max when large muscle mass is involved

A

Higher

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38
Q

How long does hydrolysis take?

A

2-3 seconds

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39
Q

What are some enzyme adaptations associated with exercise of the ATP-PC system?

A
  • increases in activity of major enzymes (creatine kinase) - faster regeneration of ATP - Increased performance of short-duration, high-power activities
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40
Q

What is glycogen?

A

polysaccharide

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42
Q

Fat should make up approximately what % of diet?

A

20%

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44
Q

What type of metabolism is the phosphagen system?

A

ATP-PC (anaerobic)

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45
Q

Explain how glycogen is converted to lactic acid.

A

Glycogen –> glucose –> pyruvic acid –> lactic acid

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47
Q

What is the chemical fuel used, speed, and relative ATP production of Anaerobic Glycolysis?

A

Glycogen (glucose), Fast, Few/limited

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47
Q

What is the RQ of carbohydrates?

A

1

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49
Q

What does proper nutrition consist of?

A
  1. Energy 2. Synthesizing and repairing cells
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50
Q

What does aerobic metabolism most commonly involve?

A

carbohydrates and fat (can also involve protein)

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51
Q

What are the roles of lipids in the body?

A
  1. Energy source and reserve 2. Protection of vital organs 3. Thermal insulation 4. Vitamin carrier
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52
Q

What is pyruvic acid broken down into during aerobic metabolism?

A

2 carbon acetyl group (Acetyl Co-A)

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53
Q

Protein should make up approximately what % of diet?

A

25%

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55
Q

What is the most useful and simple carbohydrate?

A

glucose

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56
Q

What affects IM glycogen in weight and sprint activities?

A

Length of training program, type of training

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57
Q

What are the ATP sources and their percentages during a 3 second sprint?

A

Lactic acid (10%) aerobic metabolism (3%) IM ATP (32%) IM PC (55%)

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58
Q

Energy comes from what 3 main things?

A

carbohydrates, fat, and protein

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60
Q

As exercise intensity increases, % of ATP from carbs _____.

A

Increases

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61
Q

What is energy?

A

the capacity to do work

62
Q

Which hormone is there an increase in as exercise intensity increases?

A

epinephrine

64
Q

What is sucrose?

A

disaccharide

64
Q

Which muscle fibers are recruited at maximal energy intensity?

A

fast-twitch

65
Q

Where is the ATP from the ATP-PC system stored?

A

contractile mechanism of the muscle

66
Q

1 mole of glucose= ? ATP

A

36

68
Q

Is energy made available to muscle quickly or slowly during anaerobic metabolism?

A

Quickly

69
Q

When does the lactate threshold occur in endurance trained individuals?

A

65-80% of max oxygen consumption

70
Q

What is the rate of perceived exertion?

A

6-20 (correlates with about 60-200 bpm heartrate)

72
Q

What is oxygen debt?

A

oxygen taken in above resting values after exercise

73
Q

Which vitamins and minerals help create healthy teeth?

A

the mineral fluoride helps bone formation and prevents dental cavities

75
Q

On what do anaerobic event metabolis interactions rely on for energy?

A

IM ATP and PC

77
Q

How many mets are required when walking?

A

2-3

78
Q

What does aerobic metabolism generate?

A

energy, CO2, and water

80
Q

Each gram of carbohydrate produces ____ kc

A

4 kc

80
Q

1 kgm of work = ____mL oxygen

A

1.8

81
Q

What is galactose?

A

monosaccharide

82
Q

What is transported during the Krebs cycle?

A

Hydorgens and electrons are transported to ETC by NADH and FADH

83
Q

What are the factors associated with exercise duration?

A
  • Hormonal response
  • ingesting high-carb meal or drink
83
Q

What is aerobic metabolism at its best?

A

Increased mitochondrial density and volume, increased blood supply

84
Q

How does the ATP-PC system work?

A

PC–>Pi+creatine+energy (creatine kinase)

85
Q

How many mets are required when running?

A

about 7 mets

86
Q

What is there a gradual shift from and to during low-intensity, long-duration activity

A

Shift from carb to fat metabolism

88
Q

When does the lactate threshold occur in untrained individuals?

A

at 50%-60% of max oxygen consumptions

89
Q

What do increases in IM glycogen affect?

A

glycolytic and aerobic production of ATP

90
Q

What is a catabolic reaction?

A

breaking down of substrate into molecules

92
Q

What is a minimum level of energy required to sustain the body’s vital functions in the resting state

A

MET

93
Q

What is the total moles of ATP available for aerobic glycolysis?

A

90.0

94
Q

True or False: Nonessential amino acids can be synthesized by the body?

A

True

95
Q

What can enter during the Krebs cycle?

A

Carbohydrate, fat, and protein

96
Q

1 L of oxygen consumption produces _____ kCal energy

A

5 kCal

97
Q

What are the factors that affect the speed of facilitation by enzymes?

A

-temperature -acidity -need for coennzymes

98
Q

What is glycogenesis?

A

the formation of glycogen into glucose

99
Q

What is glycolysis?

A

The breakdown of glucose (can be aerobic or anaerobic)

100
Q

How many mets are required when climbing stairs?

A

4-5 mets

100
Q

What is the molecular formula for lactic acid?

A

C3 H6 O3

101
Q

What does anaerobic metabolism generate?

A

energy, CO2, and water (AND LACTIC ACID)

103
Q

Which vitamins and minerals help to strengthen bones?

A
  • calcium - vitamin D - vitamin K - magnesium - phosphorous
105
Q

What is the moles of ATP/min for Aerobic glycolysis?

A

1.0

106
Q

Which vitamins and minerals prevent birth defects?

A

folic acid supplements early in pregnancy help to prevent brain and spinal birth defects

107
Q

The greatest amount of fat use occurs at ______ of VO2 max

A

60%

108
Q

What is oxygen debt?

A

The period during which the level of oxygen consumption is below that is necessary to supply all of the ATP required of any exercise

109
Q

What is the molecular formula for glucose

A

C6 H12 O6

111
Q

What is 1 calorie?

A

the heat necessary to raise the temperature of 1 kg of water 1 degree celsius

111
Q

What is the lactate threshold?

A

The exercise intensity at which blood lactic acid exceeds resting concentration

112
Q

What is the main different in the steps for aerobic and anaerobic glycolysis?

A

If oxygen is present… pyruvic acid is converted to CO2, H2O, and ATP. If no oxygen is available, pyruvic acid is converted into lactic acid and no ATP.

113
Q

How much of metabolism is fat breakdown during rest? What is the other portion?

A

60% fat

40 % carbohydrate

114
Q

What is the moles of ATP/min anaerobic glycolysis?

A

1.6

116
Q

Each gram of fat produces _____ kc

A

9 kc

117
Q

How to mean values for VO2 max for women compare to men? Why?

A

10-20% less, they have a higher body fat and lower hemoglobin concentration

118
Q

What is glucose?

A

monosaccharide

119
Q

What is the difference between vitamins and minerals?

A

Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold onto their chemical structure.

120
Q

Of the ____% oxygen inhaled, ____% is utilized?

A

20%, 16%

122
Q

What are the two types of aerobic metabolism?

A

Aerobic glycolysis and fat metabolism

124
Q

Where are the enzymes used in aerobic glycolysis located?

A

cristae of the mitochondria (inward folds and convolutions)

126
Q

What is the met equation?

A

1 met = 3.5 mL O2 / kg / min during rest

127
Q

What is a normal tidal volume?

A

500 mL per breath, or 5L air/min

127
Q

What is steady-state oxygen consumption?

A

All energy needed is provided by aerobic metabolism

128
Q

Where are complex carbohydrates found?

A

fresh and frozen vegetables, oatmeal, legumes, dark breads, beans, pasta

130
Q

What form of fatty acid is soted in fat cells?

A

triglycerides

132
Q

What is the respiratory quotient (RQ)?

A

Volume of carbon dioxide / volume of oxygen

133
Q

What produces the majority of ATP in aerobic metabolism?

A

Electron Transport Chain (ETC)

134
Q

What percentage of inhaled air is oxygen?

A

20%

135
Q

What is a triglyceride made up of?

A

glycerol molecule + 3 fatty acids

136
Q

What is reduction?

A

Ions and electrons are to be carried to the mitochondria for energy production. NAD (vitamin B) and FAD

137
Q

How much of protein is metabolized to provide energy?

A

a small amount

139
Q

How must essential amino acids be absorbed?

A

Must be ingested in food, cannot be synthesized

141
Q

Where does anaerobic glycolysis take place?

A

cytoplasm (intracellular fluid)

142
Q

How is citrate formed during the Kreb’s Cycle?

A

Acetyl Co-A combines with oxaloacetate

143
Q

Each gram of protein produces _______ kc

A

4 kc

144
Q

What is ATP composed of?

A

Adenine Ribose 3 phosphate molecules

145
Q

What is the enzyme used during the conversion of pyruvic acid to lactic acid?

A

lactate dehydrogenase

146
Q

What does citrate form?

A

Citrate undergoes reactions and forms 2 CO2 molecules and 1 ATP

147
Q

When is the ATP-PC system used?

A

activities requiring much energy per second

148
Q

What do enzymes do?

A
  • facilitate chemical reactions -lower energy necessary for reaction to take place -facilitate and increase speed of reaction
149
Q

What is the glucose storage within the body?

A

20g in blood, 100g in liver, 350 g in muscle

150
Q

Which is the most rapid, readily available source of energy?

A

Carbohydrate

151
Q

Plants convert ______ to ______.

A

plants convert sunlight to carbohydrates

152
Q

What is lactic acid tolerance?

A

60-70g

153
Q

How many amino acids are there and how are they distinguished from one another?

A

20, molecular structure

154
Q

What is oxidation?

A

The removal of hydrogen ions from substrates. Electrons are also removed. (H atom = H+ + e-)

155
Q

What are complex carbohydrates rich in?

A

vitamins and nutrients

157
Q

How much oxygen is breathed out during expiration?

A

16%

158
Q

Which step is PFK used during?

A

Glucose –> pyruvic acid

159
Q

What are electrons carried by during the Krebs cycle?

A

the cytochrome (a protein-carrying ion)

161
Q

What measure is taken during indirect calorimetry?

A

Respiratory exchange ratio

162
Q

What is oxidative phosphorylation?

A

Production of ATP by ETC

163
Q

How many essential amino acids are there?

A

9

164
Q

Does the phosphagen system depend on a long series of chemical reactions?

A

No

165
Q

What does the krebs cycle do?

A

oxidizes substrates and produces some ATP

166
Q

When is aerobic metabolism used?

A

During rest and long-duration, lower-intensity activity

167
Q

What happens during the ATP-PC system?

A

Energy released from the breakdown of phosphocreatine is used to produce ATP

168
Q

What is the only system that produces lactic acid?

A

Anaerobic glycolysis

169
Q

What are the 6 categories of nutrients?

A
  1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water
171
Q

What is the rate limiting enzyme for anaerobic metabolism?

A

Phosphofructokinase

172
Q

What is the total moles of ATP available for anaerobic glycolysis?

A

1.2

173
Q

What are some aerobic adaptations to exercise?

A

ezyme, substrate, and lactate threshold adaptations

174
Q

What types of tissue do fats contain?

A

plant and animal tissues

175
Q

What does weight and sprint activities do to IM glycogen?

A

Increases with no change in glycogen

176
Q

_______ metabolism produces more energy per liter of oxygen

A

Carbohydrate

177
Q

On average for a muscle to survive, it needs…

A

1 kc per 1 hr per kg body weight

178
Q

Carbohydrates should make up approximately what % of diet?

A

40-50%

179
Q

How long does the ATP-PC (Phosphagen) system take?

A

3-5 seconds

180
Q

Does the phosphagen system depend on the transporting of oxygen?

A

No

181
Q

Optimizing performance only by training is ________.

A

Counterproductive

182
Q

How many kcal are released when ATP is broken down?

A

7-12 kcal

183
Q

A lipid (fat) molecule has the identical structural element of _____, but differs in _____.

A

CH, number of atoms

184
Q

If you breathe more than the basal metabolic rate, it increase the _____.

A

MET

185
Q

What is steady-state?

A

Reflects a balance between the energy required by the working muscles and ATP production via aerobic metabolism

186
Q

Why is active recovery important?

A

Encourages lactic acid removal

187
Q

How many ATP are produced by the complete degradation of glucose?

A

38 ATP

188
Q

How much oxygen is utilized per minute during exercise?

A

200-300 mL

189
Q

How long does it take for BP to return to normal after exercise?

A

15-20 min

190
Q

What is the fate of lactic acid?

A
  1. Excretion in urine and sweat
  2. Conversion to glucose and glycogen
  3. Oxidation to carbon dioxide and water
191
Q
A

DPT 720- Exercise Physiology and Nutrition (6 decks)

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