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Nutr 4210 > 8+9. adaptations > Flashcards

8+9. adaptations Flashcards

1
Q

adipose tissue adaptation to exercise

A

increased mitochondrial content

- same effect across different adipose tissue deposits

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2
Q

markers for mitochondrial content in adipose tissue

A

COXIV protein content

citrate synthase activity

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3
Q

liver adaptation to exercise

- markers

A

increased mitochondrial content

markers of this
- cytochrome C content

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4
Q

skeletal muscle adaptation

  • obese indv
  • 8 weeks
  • moderate intensity endurance training
  • biopsies
A

increased

  • CPT1 activity
  • mitochondrial FA oxidation
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5
Q

CPT-1 role

A

rate limiting step in FA oxidation

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6
Q

effect of activation AMPK

A

induces GLUT4 and mitochondrial biogenesis

  • protein phosphorylation
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7
Q

effects of HIIT/SIT (sprint interval training) (4)

A

improves “aerobic” performance
increase mitochondrial enzymes and biogenesis
increase resting glycogen content
increase muscle FA transporters (total GLUT4)

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8
Q

function of citrate synthase

A

initial enzyme in TCA cycle

- catalyzes acetyl CoA + oxaloacetate = citric acid

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9
Q

HIIT training benefits/negatives

A

benefits

  • improvement seen in 2 weeks
  • less time commitment

negatives

  • concern with heart patients
  • some not enough motivation/skill to perform
  • not as many calories burned
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10
Q

time to fatigue associated with

- 2 ways to prevent this

A

initial muscle glycogen

  1. increase muscle glycogen stores
  2. increase muscle ability to oxidize other substrates
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11
Q

glycogen supercomposition

A

deplete glycogen over a few days with intense exercise, then increase carb intake after

** must deplete first for supercomposition to occur

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12
Q

traditional carb loading technique

Astrand

A
  • exhaustive exercise 7 days before event
  • low carb for 3 days following (increases glycogen synthase activity)
  • high carb remaining days with minimal training
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13
Q

problems with traditional (Astrand) carbohydrate loading

A
  1. training difficult with low carb intake
  2. irritable
  3. muscle weakness and disorientation
  4. exhaustive exercise at beginning have little training effect and can impair muscle glycogen resynthesis
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14
Q

Sherman method of carb loading in comparison to tradition astrand method

A

more gradual

  • limit training 1 week before
  • normal diet first 3 days (55% kcal from carb)
  • high carb last 4 days (70% carb)
  • same muscle glycogen
  • better rested
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15
Q

why see weight gain with carb loading

A

glycogen stores 2.6 grams of water per 1 gram

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16
Q

benefits of high fat, low carb diets

A

increase capacity for fat oxidation

  • increase citrate synthase (CS)
  • increase B-hydroxyacyl dehydrogenase
  • indicators of mitochondrial content

increase exercise performace
** previously untrained individuals

17
Q

why untrained benefit from low carb / high fat while trained do not

A

untrained

  • additional stress of low carb
  • more endurance gains faster

trained
- high carb able to train harder

18
Q

carb intake during exercise

- aerobic exercise effects

A

increase time to exhaustion 30%

- above normal and maintained plasma glucose levels

19
Q

glycogen resynthesis after exercise

A

window = 30min to 2hr

4hr post exercise, glycogen synthesis reduced to 50% of capacity compared to right after exercise

  • additive effects of insulin
  • consume carbs immediately after workout***
20
Q

effects of high fat diets on exercise performance (trained individuals)
- >45% kcal from fat

A
  • enhances fat oxidation
  • increases mitochondrial enzyme activity
  • slight reduction in glycogen utilization
  • no performance benefit (endurance events)
21
Q

effects of caffiene on performance

A

“postulated” increase in fat oxidation and improve endurance performance

*unclear

22
Q

travel path of caffeine

A
  • quickly enters blood

- crosses all body membranes (including blood brain barrier)

23
Q

half life of caffeine

A

4-5hr

24
Q

how much caffeine is used

A

5-9mg/kg body mass

ex. 6mg/kg x 70kg = 420mg of caffeine

25
Q

amount of caffeine in drinks

A

coffee 16oz grande
- 330mg

redbull 250mL (8oz)
- 80mg
26
Q

original theory to caffeine mechanism of action

- T or F?

A

stimulates epinephrine release

  • increase FFA’s release from adipose
  • increase fat oxidation
  • spare glycogen, improve endurance
  • NOT TRUE*
  • when tested, no change in VO2 max, RER or muscle glycogen content
27
Q

effects of caffiene on exercise

A

large increase in time to exhaustion

ex. 85% VO2max

28
Q

recent evidence of the mechanism of caffeine enhances performance

A

central nervous system

  • crosses all membrances including blood brain barrier
  • increases arousal, wakefulness, alertnes, vigilance and mood

antagonist to “adenosine”

  • binds and blocks adenosine receptors
  • adenosine is an inhibitory neurotransmitter
  • suppresses arousal and spontaneous activity
29
Q

caffeine on high power output aerobic performance (20-30 min at 85% VO2max)
- central vs peripheral

A 
large benefit (most studies)
- likely central, not peripheral effect
30
Q

caffeine on intense exercise (4-8min)

- central vs peripheral

A

central and peripheral benefits

- ion Ca 2+ handling?

31
Q

caffeine on sprint exercise

- central vs peripheral

A

no benefit

  • purely anaerobic
  • single and multiple sprints
32
Q

side effects of caffeine

A 
anxiety
jitters
insomnia
inability to focus
GI upset
irritability
etc
33
Q

amount of caffeine on side effects

A

mild effects
- >6mg/kg body mass

minimal effects
- 3-6mg/kg body mass

*highly variable between individuals

34
Q

active component of beet root juice

A

Nitrate (approx 400mg per shot)

- becomes Nitric Oxide

35
Q

physiological benefit of beet root juice

A

NO2 = vasodilator

  • more blood + oxygen to muscles
  • lower oxygen needed
36
Q

beet root juice experiment

- benefits on exercise

A

improved time-trial performance and power output

  • at multiple power outputs
  • O2 consumption lower
    • signifcant benefits not seen in elite runners
  • genetic variation
  • elite runners have higher nitric oxide precursor levels

Nutr 4210 (16 decks)

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