Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutri Sci > Chapter 9 - Sports nutrition and energy metabolism > Flashcards

Chapter 9 - Sports nutrition and energy metabolism Flashcards

1
Q

respiration

A

The process of producing energy from fuels using oxygen and producing carbon dioxide and water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

VO2 max

A

The maximum amount of oxygen that can be supplied at any instant in an individual

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

aerobic

A

The condition of producing energy through processes that require oxygen

Having sufficient oxygen to do so

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Anaerobic

A

The condition of producing energy through processes that do not require oxygen

Not having sufficient oxygen to produce energy through other processes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How much fat do people store?

A

5,000 kcals of fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How much carbohydrate do people store?

A

2,000 kcal of carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Overtraining

A

A physical state of staleness, tiredness, and even deconditioning caused by too much training and too little recovery

Possibly exacerbated by inadequate nutrition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Aerobic activity

A

Any type of exercise that increases heart rate qualifies as aerobic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does strength training do to basal metabolism

A

Increases basal metabolism more than aerobic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Plyometrics

A

A strength training method characterized by a rapid stretch of the muscle prior to contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Immediate energy system

A

A system that releases energy stored in creatine phosphate for rapid maximal muscle contraction of very short duration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Anaerboic glycolysis

A

The process that splits glucose into pyruvate and releases energy to ATP and NADH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Aerobic metabolism

A

A series of processes that begins with the conversion of pryuvate co acetyl CoA, proceeds to the citric acid cycle, and ends with the electron transport chain; aerobic metabolism produces NADH, H+, FADH2, ATP, CO2 and water, and requires oxygen as the final electron acceptor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

ATP

A

When in use: At all times

Ex. All types

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Phosphocreatine (PCr)

A

When in use: All exercise initially; short bursts of exercise thereafter

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Carbohydrate (anaerobic)

A

When in use: High intensity exercise; especially lasting 30 seconds to 2 minutes

ex. 200 yard sprint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Carbohydrate (aerobic)

A

When in use: exercise lasting 2 minutes to 3 hours or more; the higher the intensity (6 minute mile), the greater the use

Ex. Basketball, swimming, jogging

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Fat (aerobic)

A

When in use: exercise lasting more than a few minutes; greater amounts are used at lower exercise intensities

Ex. Long-distance running

Ex. Long distance cycling

Ex. 30 minute brisk walk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Protein (aerobic)

A

When in use: Low amount during all exercise; slightly more in endurance exercise, especially when carb fuel is lacking

Ex. Long-distance running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

ATP

A

Adenosine triphosphate

Common energy source of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Inorganic phosphate (Pi)

A

Simple phosphate groups incorporated into ATP and other molecules and then released in order to transfer energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Adenosine diphosphate (ADP)

A

High-energy chemical compound used to transfer energy from nutrients to various life processes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Creatine phosphate (CP)

A

High-energy chemical compound used to store and release energy in the immediate energy system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Nicotinamide adenine dinucleotide (NAD+)

A

An intermediary fromed from the vitamin niacin that transfers high-energy electrons released from nutrients as they are metabolized to ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Flavin adenine dinucleotide (FAD)

A

An intermediary, formed from the vitamin riboflavin, that transfers high-energy electrons released from nutrients as they are metabolized to ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Niacin

A

A B-vitamin used as the basis of NAD+

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Riboflavin

A

a B-vitamin used as the basis of FAD

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

pyruvate (pyruvic acid)

A

A three-carbon molecule formed from glucose in anaerobic glycolysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

lactate (lactic acid)

A

A three-carbon molecule formed from pyruvate.

Excess lactate is shuttled to the liver to be converted back to glucose via the Cori cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Cori cycle

A

The process by which accumulated lactate is shuttled to the liver to be converted back to glucose and returned to muscle.

The Cori cycle provides a means to deal with the pyruvate that accumulates during anaerobic glycolysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Coenzyme A

A

A compound formed from the B-vitamin pantothenic acid that is combined with pyruvate to create acetyl CoA, which then enters the cirtric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

pantothenic acid

A

a B-vitamin used to form coenzyme A, which activates pyruvate for entry into the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

acetyl CoA

A

formed from pyruvate and coenzyme A

allows pyruvate to enter the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

citric acid cycle

A

The pathway by which acetyl CoA combines with oxalocetate and through a series of reactions, yields NADH, H+, FADH2, ATP, CO2, and finallly returns to oxalocetate, ready to start the cycle again with another acetyl CoA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

krebs cycle

A

Another name for the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

tCA cycle

A

another name for the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

oxalocetate

A

a four-carbon compound that begins and ends the citric acid cycle

Reacts with acetyle CoA to begin the cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

citric acid

A

the six-carbon compound that is the product of oxaloacetate and acetyl CoA in the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Electron transport chain

A

A series of carrier molecules that transfer the high energy electrons of NADH and FADH along to ATP

Their energy is stored in ATP’s phosphate bonds until the electrons are passed to oxygen so that they combine with hydrogen to form water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

three types of carbohydrate

A
  1. Glucose that circulates in the blood
  2. Glycogen in the liver
  3. Glycogen in muscle
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

gluconeogenesis

A

The process by which the amino group is removed from amino acids and they are converted to glucose

break down body proteins to produce glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

High carbohydrate diets relationship to training

A

increases the time it takes to reach exhaustion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

Low GI contain

A

starch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

High GI contain

A

sugars

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

mitochondria

A

the cell structure where most of the reactions in the aerobic production of energy from fat, carbohydrate, and protein take place

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Carnitine

A

A compound formed from amino acids which shuttles activated fatty acids across the mitochondrial membrane into the mitochondria for beta-oxidation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

beta-oxidation

A

The process by which fatty acids are metabolized, in which they are shortened two carbons at a time and combined with coenzyme A to form acetyl Co for entry into the citric acid cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

ketone bodies

A

Compounds that are produced when fat is used for energy balance because of insufficient dietary carbohydrate

Without carbs, oxaloacetate cannot be replenished and acetyl CoA from fat cannot enter the citric acid cycle

The excess acetyl CoA is converted into ketone bodies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

Predominant fuel used in low-intensity exercise

A

Fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

carbon skeletons

A

The carbon framework of an amino acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

glucogenic

A

Amino acids which are made into pyruvate and then into glucose through gluconeogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

Ketogenic

A

Amino acids which are made into acetyl CoA for entry into the citric acid cycle, but which cannot be used in gluconeogenesis to make glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Female ahthlete triad characteristics

A
  1. disordered eating
  2. amenorrhea
  3. premature osteoporosis
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

Amenorrhea

A

The cessation of normal menstrual periods

Caused by low estrogen levels in the body

leads to osteoporosis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Premature Osteoporosis

A

Thinning and weakening of bones due to a loss of bone mineral

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Percent of body’s energy needs from protein

A

10 percent

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

Gluconeogenesis important when?

A

Fasting

Low carbohydrate diets

prolonged exercise

58
Q

Exercise increases what?

A

Protein requirements

59
Q

Grams of protein for active people

A

1.2-1.6 grams of protein per kilogram of body weight

60
Q

Best sources of protein

A

Beans, low-fat dairy products, and vegetables

*Protein supplements are unnecessary*

61
Q

100 meter dash (10-15 seconds or intensity)

A

Energy supplied by the immediate energy system and anaerobic glycolysis

62
Q

What does the body use ATP for?

A

to capture the energy from all the macronutrients using a variety of pathways

63
Q

Egrogenic aids

A

Substances that enhance physical performance

Examples: caffeine, carnitine, ephedra, creatine, ginseng

64
Q

What does caffeine do?

A

Helps release fat stores into the blood stream

65
Q

Carnitine

A

The substance that transports fatty acids into the mitochondria for metabolism

66
Q

Ephedra

A

Herbal stimulant used for weight loss

side effects: high blood pressure, heart irregularities, and nausea

67
Q

Creatine

A

Reult in higher levels of creatine phosphate in the muscle cells

68
Q

Zinc

A

Body needs zinc to make new cells

Helps control tissue growth and injury repair

Immune system needs zinc to function at its best

Sources: meat, seafood, dairy products, whole grains, and seeds

69
Q

Excess zinc?

A

Inhibits the immune system and reduces absorption of other minerals

70
Q

Potassium

A

The major positively charged intracellular ion

Vital for muscle contraction and conduction of nerve impulses

Sources: most fruits and vegetables

71
Q

Potassium and sweat

A

Significant amounts of potassium can be lost in sweat so exercise during hot weather can increase potassium needs

72
Q

Inadequate potassium?

A

Can impair performance and may cause muscle cramping

73
Q

Excess potassium

A

Excreted by the kidneys

high intakes a problem for peope with kidney disease

74
Q

intracellular

A

inside cells

75
Q

Iron

A

A component of myglobin

required in muscle building

Plays a role in energy metabolism as a component of the electron transport chain

76
Q

Chormium

A

Helps insulin bind to its receptor on the cell and is important for synthesis of muscle protein and glycogen

Sources: unprocessed foods and whole grains

77
Q

Chromium supplements

A

Increase strength gains from training and may increase lean body mass

May be associated with kidney and chromosome damage

78
Q

Pyridoxine (Vitamin B6)

A

Necessary for protein synthesis

Important in muscle repair and growth

Needed for synthesis of non-essential amino acids

Without B6 all amino acids are essential

79
Q

Deficiency of Pyridoxine (Vitamin B6)

A

Limits development of lean tissue

80
Q

High doses of Pyridoxine (Vitamin B6)

A

May cause neurological damage

81
Q

Vitamin C

A

Involved in the synthesis of collagen

Sources: fruits and vegetables

82
Q

Vitamin C deficiency

A

Causes poor wound healing and deterioration of connective tissue

Old scares may open, woulds cannot heal, muscles cannot recover

83
Q

More than 2,000 mg/day of Vitamin C

A

May cause GI upset

May contribute to oxidative damage to cells

Body can become dependent on high doses from supplements so that if they are discontinued the body develops rebound scurvy

84
Q

Collagen

A

The primary protein found in connective tissue

Vitamin C is involved in its synthesis

85
Q

Scurvy

A

The disease caused by a deficiency of vitamin C

86
Q

Antioxidants

A

Protect muscle and red blood cells from oxidative damage

Neutralize free radicals

Help protect us from heart disease and cancer

Aerobic exercise increases need for antioxidants

87
Q

Free radical

A

A highly reactive species of oxygen or other substance capable of damaging cell components and contributing to cancer and heart disease

88
Q

Vitamin C also acts as what?

A

An antioxidant

water-soluble vitamin

89
Q

Vitamin E

A

Antioxidant

Fat-soluble vitamin

Significant antioxidant

Sources: seeds, nuts, seed oils, and vegetables

Best source: wheat germ

90
Q

Vitamin E deficiency

A

Can cause hemolysis

91
Q

Excessive intake of vitamin E

A

May interfere with absorption of vitamin K

92
Q

Hemlolysis

A

Red blood cells break down when they are not protected against oxidative damage

Caused by a deficiency of Vitamin E

93
Q

Selenium

A

Antioxidant

component of the glutathione peroxidases

Sources: meats, seafood, and whole grains

94
Q

High doses of selenium

A

Selenium toxicity - causes loss of hair and nails

95
Q

glutathione peroxidase

A

A group of anti-oxidant enzymes

96
Q

Carotenoids

A

Best-known = beta carotene

antioxidant activity

sources: fruits and vegetables (colorful ones because carotenoids are strong pigments)

97
Q

High levels of carotenoids

A

Contribute to oxidative damage

Impossible from vegetables and fruits, yet a real concern with supplements

98
Q

Beta-carotene

A

Best-known carotenoid

Body uses it to make vitamin A

99
Q

Hemoglobin

A

Iron-containing portein found in red blood cells

binds with oxygen in the lungs and releases it in the muscles

Transports carbon dioxide back from muscles to the lungs

100
Q

Erythropoiesis

A

synthesis of red blood cells

101
Q

erythrocytes

A

red blood cells

102
Q

Folate

A

important for cell division to produce new red blood cells

necessary for the formation of the new DNA

Sources: dark leafy greens, beans, and orange juice

103
Q

Insufficient folate

A

cell division cannot occur and cells continue to grow big without dividing

causes macrocytic anemia

104
Q

High intake of folate

A

Can mask symptoms of viamin B-12 deficiency

105
Q

Macrocytic

A

A type of anemia in which red blood cells are too big, caused by folic acid deficiency (folate)

106
Q

Vitamin B-12

A

Regenerates folate after it has been used by the cell

Sources: only animal products: meats, fish, poultry, and dairy products

107
Q

Vitamin B-12 deficiency

A

produces a secondary deficiency of folate

vegetarians at risk for vitamin B-12 deficiency

108
Q

High intake of vitamin B-12

A

no negative consequences

109
Q

Vitamin B-6

A

Helps to synthesize hemoglobin

110
Q

Vitamin B-6 deficiency

A

Results in inadequate amounts of hemoglobin for red blood cell production

111
Q

Micocytic anemia

A

A type of anemia in which red blood cells are too small

Caused by iron deficiency

112
Q

Athletes and iron

A

Blood volume increases in athletes so need more iron

113
Q

Readily absorbed forms of iron

A

Meat

Fish

Poultry

114
Q

Less readily absorbed forms of iron

A

Dark leafy greens

Beans

Dried fruits

Fortified cereals

other plant foods

115
Q

Vitamin C deficiency

A

Can contribute to the development of iron deficiency

116
Q
A
117
Q

Defiency of B-vitamins

A

Exhaustion

Weakness

Fatigue

Lethargy

Loss of coordination

118
Q

Niacin

A

Used to make nicotinamide adenine dinucleotide (NAD+)

Mostly found in high-protein foods

119
Q

High doses of niacin

A

severe flushing

Liver damage

120
Q

Riboflavin

A

made into flavin adenine dinucleotide (FAD)

Sources: milk and dark leafy greens

121
Q

Thiamin

A

used to make the coenzyme thiamin pyrophosphate (TPP)

important for nerve and muscle metabolism

Sources: foods high in protein and whole grains

122
Q

thiamin definition

A

a B-vitamin used as the basis of TPP

123
Q

thiamin pyrophosphate (TPP)

A

a coenzyme which helps convert pyruvate to acetyl CoA and participates in the citric acid cycle

124
Q

Adequate intakes of calcium

A

needed to achieve high bone mineral density

125
Q

Sources of calcium

A

Dairy products and dark leafy greens

126
Q

Vitamin D

A

necessary for absorption of calcium from the gut

Source: fluid milk

Can come from sun

127
Q

Vitamin D deficiency

A

creates a calcium deficiency

malformation of bone - rickets

128
Q

Vitamin K

A

Helps maintain the protein matrix of bone

Sources: green leafy and cruciferous vegetables

129
Q

Vitamin K defiency

A

contribute to bone fractures

130
Q

Excessive intake of Vitamin A

A

may weaken bone

caused by overuse of fortified foods and supplements

131
Q

Body’s main method of losing heat?

A

sweating

132
Q

Exercise in hot weather

A

lose as much as one to three liters of sweat per hour

133
Q

Dehydration

A

2-3% of body weight as water

Cause death

heat stroke

loss of electrolytes

acute kidney failure

poor decisions

134
Q

electrolyte

A

an atom which carries an electrical charge because of loss or gain of elecrons and is found dissolved in fluid

135
Q

hyponatremia

A

The condition of having a low concentration of sodium in the blood

Over drinking water

136
Q

Sodium and potassium

A

most important electrolytes lost in sweat

137
Q

Hypokalemia

A

The condition of having a low concentration of potassium in the blood

138
Q

Isotonic

A

A fluid with solute concentrations equal to those found in body fluids

Sports drinks

139
Q

Hypertonic

A

A fluid with solute concentrations greater than those found in bodily fluids

soft drinks

140
Q
A

Nutri Sci (26 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions