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Exercise Physiology > Chapter 18,22 > Flashcards

Chapter 18,22 Flashcards

1
Q

What is the energy balance equation

A

change in body macronutrient stores = energy intake (food consumption) - energy expenditure (REE + PA/E + TEF)

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2
Q

what are the three things that change in body macronutrient stores

A
  1. fat (white fat cells)
  2. proteins (cellular proteins)
  3. carbohydrates (glycogen)
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3
Q

Does REE, TEF, or PA/E increase or decrease when indiviudals become more active

A
  • REE (resting energy expenditure) decreases
  • PA/E (physical activity/exercise energy expenditure) increases
  • TEF (thermic effect of food) remains the same
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4
Q

What is dietary reference intakes

A

quantity of nutrients needed for proper function and health

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4
Q

What are the 6 things that are under dietary reference intakes (DRI’s)

A
  1. Tolerable upper intake level: how much you can consume before it becomes toxic
  2. recommended dietary allowance (RDA)
  3. adequate intake
  4. estimated average requirement
  5. estimated energy requirement
  6. acceptable macronutrient distribution range
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5
Q

what are the two subgroups of dietary reference intakes

A
  1. Recommended daily allowance
  2. adequate intakes
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6
Q

what is recommended daily allowances

A

quantity of each nutrient to meet the needs of nearly all (97-98%) healthy persons within a specific life stage
* if certain pathology or issue: not always correct for every person

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7
Q

what is adequate intakes

A
  • recommended daily intake based on apparently heathy people
  • used when an RDA cannot be determined

use second

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8
Q

What is the equation for BMI

A

BMI = body weight (kg) / height (m) ^2

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9
Q

at what lifestyle is the BMI accurate

A

only with sedentary individuals

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10
Q

What is the estmated energy requirement

A

average dietary energy intake predicted to maintain energy balance considereing age, sex, weight, height, and level of physical activity

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11
Q

What are the 6 classes of nutrients

A
  1. carbohydrates
  2. fats
  3. proteins
  4. water
  5. minerals
  6. vitamins
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12
Q

What are the two classes of nutrients

A
  1. macronutrients
  2. micronutrients
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13
Q

What are the nutrients in macronutrients

A

water, CHO, fat, proteins

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14
Q

What are the nutrients in micronutrients

A

vitamins, minerals, trace elements

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15
Q

what are carbohydrates

A

sugars and starches
* can be digested and metabolized for energy
* blood glucose is maintained with narrow limits by the endocrine system

  • adult daily recommended intake = 130 g/day

dietary fiber
* cannot be digested or metabolized
* provides sense of fullness (satiation) during a meal
* reduces transit time in intesting - binds to bile and decreases cholesterol

  • riber recommendations = higher for men than women
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16
Q

Explain exercise intensity and fuel selection

A

with higher intensity you want to increase CHO utilzation and decrease fat utilization

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17
Q

Explain exercise duration and fuel selection

A

with higher intensity you want to increase fat utilzation and decrease CHO utilization

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17
Q

Explain how time to exhaustion is related to intitial muscle glycogen stores

A
  • muscle glycogen is NOT the determining factor in exercising to exhaustion
  • other factors like ATP-PCr availability and amount of H+ limits the amount
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18
Q

Endurance performance is improved by what type of diet? What does this do for the body and how long does will it last?

A

high carb diet
* increase muscle glycogen performance and time
* most important in events at high intensity lasting over an hour (less than hour dont need to fuel)

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18
Q

Glycogen depletion leads to what following exercise

A

greater synthesis of glycogen following exercise

increased glycogen synthase activity

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19
Q

Explains how different a low vs. high CHO diet is influenced during repeated days of training

A
  • high CHO – depleted but then recovery is dependent on how much CHO consumed – eat more = recover better –> effect wehre glycogen levels are for the next exercise
  • low CHO – depleted but then eat low amount of CHO so cannot recover the amount of CHO (small increase) before next exercise –> continuously decrease muscle glycogen level
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20
Q

Explain what muscle glycogen supercompensation is in the Classical method

A
  • prolonged stremous exercise to deplete glycogen stores
  • high-fat/protein diet for 3 days while continuing to train
  • 90% CHO diet for 3 days w/ inactivity

( must completey deplete muscle glycogen stores)

result is w/ resting and 90% CHO diet glycogen increases exponentially

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21
Q

Explain what muscle glycogen supercompensation is in the modified method

A
  • tapering workouts (90-40 mintues) over several days while eating 50% CHO diet
  • two days of 20 min workouts while eating 70% CHO diet
  • day of rest eating 70% CHO diet before event
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22
Q

Explain the difference in outcomes bewteen the classical and modified muscle glycogen supercompensation plan

A

there are realy no differences in the outcomes between the two plans

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23
Q

What is the major purpose of glycogen “loading” prior to prolonged exercise

A
  • improved performance
  • extend duration of muscle glycogen
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23
Q

When should CHO be intaken prior to exercise? when is the worst time

A

should eat 2-3 hours before exercise or 5 minutes before exercise (avoid decrease of blood glucose and the same time as exercising –> more decrease b/c more translocation of GLUT4)

  • avoid eating 30-45 minutes prior to exercise b/c –> faster rate of muscle glycogen utilization and fall in blood glucose during exercise

as soon as you have a meal there is a spike in insulin –> immediate drop of blood glycogen

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24
Q

During exercise doing what can help to maintain plasma glucose even when glycogen is depleted

A

carbohydrate ingestion during exercise can maintain plasma glucose — fatigue prolonged and improves performance

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25
Q

When is the best time to intake CHO on race day

A

throughout exercise or prior to fatigue (30-60g CHO/hr required)

  • if you ingest constantly you will maintain blood glucose
  • if you wait to ingest CHO until feel weakening it might be too late in exercise and cannot regain that same value
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26
Q

Glycogen synthesis is enhanced when in regarding to exercsie

A

after exercise – increased glycogen synthase activity

27
Q

Why and when does CHO need to be consumed after exercsie

A

should be consumed immediately after exericse
* replenish muscle glycogen after exercise 2x as better immediately and continued higher values than compared to waiting to consume CHO
* 1-1.5 g/kg within 30 minutes

28
Q

What type of foods are best to eat after exercise

A

high glycemic index foods are better –> ie. sports drink - something that breaks down easily

29
Q

What should individuals consume in addition to CHO after exercise

A

protein
* reduces CHO need to resynthesise glycogen –decrease the number of CHO needed for CHO repleishment
* can co-transport CHO and protein to increase CHO uptake
* enhance muscle protein synthesis – recovery

30
Q

What is the difference in glycogen synthesis amount in ingesting CHO immediately following exercise and then 2 hrs. after exercise

A

higher glycogen synthesis of eat right after
* difference is that if you eat immediately – glycogen synthesis is much higher from 1-120 min

  • if you eat 2 hrs after exercise - similar results no matter when you eat from times of 120-240
31
Q

What is the purpose of dietary fats

A
  • fuel for energy
  • hormone syntheis
  • abosrption of fat-soluble vitamins
  • cell membrane structure
  • insulation
  • protection of vital organs

Fats Proteins, Carbohydrates Are In Henry

31
Q

Explain the overall facts of proteins

A
  • not major soruce of energy: usually broken down in starvation and E deficit or very high intensity exercise
  • high-quality proteins contain the nine essential AAs – cannot be synthesized in the body

need 0.8 g/kg per day - higher in athletes

31
Q

What amount of water loss affects performance in the body

A

only 3-4% loss affects performance – dehydration

31
Q

individuals intake water through what 3 ways

A
  1. beverages
  2. solid food
  3. metabolic processes – any time you breakdown glycogen
31
Q

on average what is the common water loss per day

A

2500 mL per day (most in urine)

32
Q

What is the adequate intake of water per day

A
  • 2.7 L/day for women
  • 3.7 L/day for men
32
Q

How do different climates (dry or humid) effect water loss

A

in dryer climates –> lose more water compared to humid environments

32
Q

What 4 places is water lost at rest

A
  1. insensible water loss from skin and respiration (not sweat)
  2. sweat loss
  3. urine
  4. fecal loss
33
Q

What 2 places is water lost during exercise

A

sweating and insensible water loss (respiration)

34
Q

explain how water is lost in sweat during exercise
* what is it dependent on and how much do we lose

A
  • dependent on exercise intensity and environmental conditions
  • water loss can be as high as 2.8 L per hr –> linked to core body temp
35
Q

explain the difference between performance in someone who is hydrated vs. dehydrated

A

both are able to travel the same distance but the dehydrated individual will have a slower velocity

36
Q

The goal is to have what type of hydration before exercise

A

to be euhydrated before exercise
* foods and bevreage consumed at meals should be sufficient

37
Q

what are 3 things you can do if additional fluids are needed

A
  • slowly drink beverages at least 4 hrs. prior
  • drink more fluid if urine is dark or none is produced two hours prior
  • sodium in beverages or slated snacks help retain fluid
38
Q

What should fluid replacement look like during exercise

A
  • want to reduce risk of excessive dehydration – hydrate during exercise
  • important for both prolonged and intermittent exercise
38
Q

if you are inside in the AC while it is HOT outside what will happen to your body and effect urine production

A
  • vasoconstrict becasue your body is cold –> send blood volume towards to core –> excrete through urine

** best to drink H2O out in the hot so there is no vasoconstriction and therefore you decrease the urine output

39
Q

fluid replacement during exercise is associated with what 3 things

A
  1. lower core body temperature
  2. lower HR
  3. lower RPE

cardiac drift is decreased with proper hydration

40
Q

When should you water replace and what is this dependent on

A

dependent on duration and the individual
* events <1 hr – H2O only - enough glycogen stores
* events 1-3 hrs. – H2O + CHO + sodium b/c have sodium-glucose co-transporters in the stomach to increase absorbtion
* events >3hrs – H2O and CHO solution mixed with sodium

41
Q

What is the goal during water replacement after exercise

A

replenish water, electrolytes and muscle glycogen

1.5 L fluid for every kg of weight loss – extra H2O

  • CHO-electrolyte beverages or skim milk – ie. chocolate milk
42
Q

What is the purpose and function of calcium

A
  • provides bone and tooth strength
  • helps blood clotting
  • aids nerve impulse transmission = important for ACh release
  • required for muscle contractions = Ca2+ bind to troponing (released from sarcoplasmic reticulum)

need 1000 mg/day

43
Q

Why and how do you want to maintain calcium homeostasis

A
  • bones are a “store” of calcium that helps maintain the plasma Ca2+ concnetration when dietary intake is adequate
44
Q

What acts on bones to increase the release of Calcium during both intense and prolonged exercise

A

parathyroid hormone

45
Q

explain the pathway of what happens with a rising blood Ca2+ level

A
  • rising Ca2+ blood level
  • thyroid gland releases calcitonin
  • stimulates Ca2+ deposition in bones and reduces Ca2+ uptake in the kidneys
  • Blood Ca2+ level declines to set point
46
Q

explain the pathway of what happens with a falling blood Ca2+ level

A
  • falling blood Ca2+ level
  • parathyroid gland releases PTH
  • stimulate Ca2+ release from bones +++ stimulate Ca2+ uptake in kidneys –> active vitamin D –> increases Ca2+ uptake in the intestines
  • blood Ca2+ level rises to set point

if kidney uptake Ca2+ then active vitamin D goes to intestines increasing Ca2+ uptake in the intestines

47
Q

What is the purpose of iron

A
  • found in hemoglobin in RBCs which is involved in O2 transport to cells
  • if dont have EPO –> no way to create hemoglobin –> cause hypoxia

iron makes up heme which makes up hemoglobin –> if less iron then less hemoglobin causing anemia –> anemia stimulates EPO to excrete more to create more RBC for O2 delivery

anemia is the deficiency in # of RBCs or decrase in amount of hemoglobin in the blood

48
Q

What is the necessary amount of iron for males and females

A
  • 8 mg/day for males
  • 18 mg/day for females

need to suppliment

49
Q

a deficiency in iron effects what two values

A

affects VO2max and endurance
* if cant build RBC doesnt matter the stimulus being given –> need materials to synthesize

50
Q

why is an iron deficiency in athletes more common

A
  • more common in females and distance runners
  • increased intake and absorbption –> diets low in red meat, dieting for weight loss, vegetarian
  • due to increaesd loss though sweat, fecies and urine
51
Q

what can mask a true diagnosis of anemia

A

dehydration can mask diagnosis of anemia because overall hematocrit is lower

52
Q

explain stage 1 vs stage 2 vs. stage 3 of iron deficiency

A

stage 1: depleted iron stores
* deficiency in iron-binding capacity
* lower serum ferritin – transport iron for EPO
stage 2: early functional iron deficiency
* transferrin saturation
* serum transferrin receptors (sTfR)
stage 3: deficiency in hemoglobin and mean cell volume (how lg. the RBCs are)

53
Q

What are the restults to iron levels with iron supplementation

A
  • increase iron intake through foods
  • rapidly restores hematocrit and VO2max
54
Q

What is the purpose of sodium in our bodies

A
  • major ion of extracellular fluid == keep Na+(eighbors) out [extracellular] and the K+(ids) in
  • directly involved in maintenance of resting membrane potential
  • generation of an action potential in nerves and muscles == encourage/reduce changes of action potential

1500 mg/day

55
Q

Who needs more salt in their diet

A

athletes require more salt than sedentary individuals
* b/c swating off a lot more H2O
* must repalce slat loss in sweat

56
Q

If you are consuming a lot of water and urinating a lot frequently what does it mean to salt consumption needs?

A

you need to eat more salt

57
Q

what is the best way to test salt/water replacement

A

testing body weight
* constant body weight indicates adequate salt and water intake

58
Q

What are the fat soluble vitamins and where are they stored

A

A,D, E, K
* stored in adipose tissue
* excess intake can be toxic (toxicity)

59
Q

What are the water soluble vitamins and what happens if you intake too much of them

A
  • involved in energy metabolism
  • B vitamins
  • C vitamins – maintain bone, cartilage, and connective tissue

can pee out = cant absorb that much

60
Q

When is supplementation needed for vitamins

A
  • not necessary on well-balanced diets unless clear deficiency
  • sm. athletes who consome low- E diets may have deficiency
    no evidence for vitamin D supplementation == antioxidant (vit C and E) may interfere w/ muscle adaptations
61
Q

What are the 5 purposes of precomptition meal

A
  • provide adequate hydration
  • provide CHO to “top off” liver glycogen stores
  • avoid hunger feeling
  • minimize GI tract issues
  • allow stomach to be relatively empty at beginning of competition
61
Q

What 6 types of body nutrients should be in precompetition meal

A
  • fluid == maintain hydration
  • mostly complex CHO == slower breakdown and limit simple sugars especially fructose
  • low in fat and fiber = speed gastric emptying
  • low in protein = takes more E to break down and contributes to acid in blood
  • should be familiar foods
  • liquid meal replacements can be used = smoothie/shake
62
Q

how does a high fiber diet influence glycogen breakdown

A

breaks glycogen down slower throughout time

Exercise Physiology (8 decks)

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