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Nutrition and Physical Performance > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Middle-dist events include

A

Combat sports
Boxing
Judo
Wrestling

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2
Q

Middle-dist events how many rounds and how long

A

Multiple rounds of 3-5 min duration

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3
Q

What is the world record for Energy and P2 cost of Middle-dist running?

A

1500 m pace= ~366 ml O2 per kg body mass

Or

~105 ml O2 per kg body mass/min

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4
Q

For a Middle-dist events Max O2 consumption at 2 min is

A

80-85 ml/kg/min

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5
Q

Anaerobic metabolism supplies how much of energy for Middle-dist events

A

~ 60% of energy of < 2 min event

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6
Q

Is there O2 in glycolysis

A

NO

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7
Q

Location of glycolysis

A

Cytoplasm of the cell

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8
Q

How much Water is retained for 1g of glycogen

A

2-3 gr H2O

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9
Q

Fraction of H and O in glucose

A

H:O —> 2:1

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10
Q

Total CHO storage in liver

A

~ 100 gr

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11
Q

Total CHO storage in muscles

A

~ 400-500 g in muscles

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12
Q

Do FA convert to CHO?

A

No

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13
Q

All dietary CHO must be converted to ——to be used by our body

A

Glucose

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14
Q

Excess protein in the diet that is unused as AA will

A
  1. Burned for energy

2. Converted to body fat

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15
Q

What is the end point of Glycolytic pathway ?

A

Pyruvate

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16
Q

How many carbon atoms does pyruvate have

A

3

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17
Q

Starting point of Glycolytic pathway

A

Store CHO in the form of glucose or glycogen

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18
Q

How many pyruvate in glycolytic pathway ?

A

2

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19
Q

Glucose transporter from blood to muscles

A

GLUT 4

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20
Q

What process ensures that glucose is trapped in the cell

A

Adding a phosphate to the glucose molecule

21
Q

Overall glycolysis rxn:

A

Glucose + 2NAD + 2ADP + 2P → Pyruvate (3C) + 2H + 2ATP + 2H20

22
Q

In anaerobic pathway pyruvate converts to

A

Lactate

23
Q

In Aerobic pathway pyruvate attaches to ———and loses a carbon atom as Co2

A

Coenzyme A

24
Q

When pyruvate attaches to Coenzyme A it yields

A

Acetyl CoA

25
Q

In aerobic pathway what molecule enters the TCA cycle

A

Acetyl coA

26
Q

What is fatigue ?

A

Inability of muscle to maintain require rate of work

27
Q

When is max speed in elite sprinters

A

At 3-4 sec , 30-40 meters

28
Q

When does max lactate occur in muscles

A

At the end of exercise around 3-7 min

29
Q

Cause of fatigue

A

Increased lactate —> decrease PH,

Low pH—-> fatigue

30
Q

Key recovery components

A
  1. Restoration of muscle PCr
  2. Restoration of muscle ATP
  3. Removal of Lactate
  4. Restoration of normal pH (~7.0)
31
Q

When does restoration of PCr and ATP occur after exercise

A

Within a few minutes ( 5-10)

32
Q

What does have exponential rate of recovery

A

PCr

33
Q

How is the exponential rate of PCr recovery

A

50% complete in first 30-60 sec

34
Q

What happens to lactate after exercise

A

Some lactate goes to liver —>converted to glucose

Some lactate goes to active tissue —> converted to pyruvate (via lactate dehydrogenase ) and used as fuel via oxidative pathway

35
Q

What happens in hydrogen ions after exercise

A

In blood react with carbonate ions and form CO2 and H2O

36
Q

How long does lactate removal and pH storatio to normal take

A

1 hr

37
Q

Lactate recovery is faster if

A

Walking or slow running

38
Q

What is the slowest aspect of recovery after exercise ?

A

Replacement of muscle glycogen

39
Q

How do muscles replace glycogen

A

Some from liver
Most from diet
Some from blood ?

40
Q

Nutrition effect of the mid-distance athlete

Glycogen must be

A

Maxed for optimal performance

41
Q

Nutrition effect of the mid-distance athlete

CHO intake ?

A

Requires adequate dietary CHO intake during training phases and pre-competition

42
Q

Oxidation of which one yields more energy ? CHO vs fat

A

CHO per unit of O2

43
Q

Why does increasing buffer capacity help?

A

Acidosis reduces performance

44
Q

How to increase buffer capacity

A

Pre-performance ingestion of alkaline salts

  1. Bicarbonate
  2. Baking soda
  3. Beta alanine
45
Q

When do you have to take banking soda ?

A

1-2 hrs pre event

46
Q

Doses of baking soda

A

0.1< x < 0.3 g/kg of body weight

With 1 L of H20 , 1-2 hrs pre event

47
Q

Beta alanine increases

A

Muscular carnosine content

48
Q

6.4 g beta-alanine in eight divided doses

A

Increase muscular carnosine by 60% after 4 weeks and

80% after 10 weeks

Nutrition and Physical Performance (17 decks)

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