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Exercise Physiology > Chapters 18 & 22 > Flashcards

Chapters 18 & 22 Flashcards

1
Q

energy balance equation

A

change in macronutrient energy stores = energy intake - EE

  • energy intake = food consumption
  • EE = REE + PA/E + TEF
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2
Q

REE

A

resting energy expenditure

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3
Q

PA/E

A

physical activity/exercise EE

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4
Q

TEF

A

thermic effect of food

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5
Q

DRI

A

dietary reference intakes
quantity of nutrients needed for proper function and health

is the basis for RDA and AI

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6
Q

RDA

A

recommended daily allowances
quantity of each nutrient to meet the needs of nearly all (97-98%) healthy persons within a specific life stage

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7
Q

AI

A

if one can’t use RDA then use AI
recommended daily intake based on apparently healthy people

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8
Q

BMI

A

weight (kg)/height (m2)

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9
Q

EER

A

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

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10
Q

classes of nutrients

A

carbs
fats
proteins
water
mineral
vitamins

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11
Q

carbohydrates

A

sugar and starches that can be digested and metabolized for energy

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12
Q

blood glucose is maintained with narrow limits by

A

the endocrine system

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13
Q

1 gram of CHO yields how many kcal energy

A

4

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14
Q

dietary fiber is a

A

CHO

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15
Q

characteristics of dietary fiber

A

cannot be digested or metabolized
provides a sense of fullness during a meal
reduces transit time in intestine

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16
Q

who needs more fiber : men or women

A

men need more

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17
Q

as exercise intensity increases what happens to fuel selection

A

increase in fat use and decrease in CHO due to a limited number of glycogen stores

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18
Q

as exercise duration increases what happens to fuel selection

A

contribution of fats is much greater than contribution of CHO

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19
Q

time to exhaustion is related to

A

initial muscle glycogen stores

increased muscle glycogen stores = increased duration

*increased storage capacity for glycogen = more likely you will be able to extend that duration at LT (~70% VO2 max)

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20
Q

muscle glycogen level is dependent on

A

1) CHO content of diet
2) prior exercise
3) muscle glycogen “supercompensation”

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21
Q

effect of high CHO diet on endurance performance

A

performance is increased by a diet high in CHO

  • increases muscle glycogen and performance time
  • most important in events at high intensity lasting more than one hour because we usually have enough glycogen stores on board to sustain 40-60 min of exercise
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22
Q

how does prior exercise effect muscle glycogen level

A

glycogen depletion leads to greater synthesis following exercise

*regardless if you have a high or low starting CHO diet, we all have same starting muscle glycogen point
* those with high CHO diets are able to recover their glycogen levels almost back to normal vs those who do not consume as high CHO in their diets (they can’t even get to half the original amount)

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23
Q

muscle glycogen sypercompensation

A

the effects of exhausting exercise and diet on quadriceps muscle glycogen content

only exercise one leg:
- exhausting exercise depletes glycogen content in active, exercised leg
- rest and high CHO diet results in glycogen overshoot (supercompensation) in the exercised leg ONLY
- unexercised leg remains at baseline glycogen levels

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24
Q

two methods for supercompensation

A

classical
modified

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25
classical method
prolonged (high intensity) exercise to deplete glycogen stores then eat a high fat/protein diet for three days while continuing to train (avoid CHO to deplete glycogen) then eat a 90% CHO diet for three days with inactivity to lead to supercompensation
26
modified plan
tapering workouts (90 to 40 minutes) over several days while eating 50% CHO diet two days of 20 minute workouts while eating 70% CHO diet day of rest eating 70% CHO diet before event leads to supercompensation
27
CHO intake before exercise 30-40 minutes prior to exercise may cause
not optimal faster rate of muscle glycogen utilization fall in blood glucose during exercise (not dependent on amount CHO consumed) * any meal in general = spike in insulin = decrease blood glucose levels
28
recommendations for CHO intake before exercise
eat either 2-4 hours before or consume CHO in the last 5 min before exercise or during warm up to minimize risk of hypoglycemia avoid high glycemic index CHO the form of CHO does not matter
29
CHO intake during exercise
CHO ingestion can maintain plasma glucose even as glycogen is depleted which delays fatigue and improves performance * can be ingested throughout exercise or prior to fatigue
30
how many g/CHO is required during exercise to improve performance
30-60 g/CHO
31
CHO intake after exercise
glycogen synthesis is enhanced after exercise due to increased glycogen synthase activity which is why CHO should be consumed IMMEDIATELY after exercise (within 30 minutes) * high glycemic index foods are better (such a s sports drink which is easily digested) and addition of protein is also helpful
32
how many CHO should be consumed immediately after exercise
1-1.5 g/kg within 30 minutes and then at 2 hour intervals for 6 hours
33
which is the addition of protein with CHO helpful immediately after exercise
reduces CHO need to resynthesizes glycogen and enhances muscle protein synthesis
34
fats
fuel for energy involved in : hormone synthesis absorption of fat-soluble vitamins cell membrane structure insulation protection of vital organs
35
are proteins a major source of energy
no only during starvation or really high intensity workouts
36
high quality proteins contain
the 9 essential AA that cannot be synthesized by the body (i.e. must be consumed)
37
do most americans meet protein intake requirements?
yes 0.8 g/kg/day * requirements may be higher for athletes
38
average athlete intake for proteins
1.5 g/kg/day
39
body loss of ___ affects performance
3-4%
40
water loss per day
under normal conditions without exercise, water loss ~ 2500 mL per day (most in urine)
41
water gain at rest due to
fluid intake (most) food intake metabolic water production (least)
42
water loss at rest due to
skin and respiration sweat loss urine (most) fecal loss
43
water loss during exercise due to
sweating (almost all of it) insensible water loss
44
water lost in sweat during exercise depends on
exercise intensity and environmental conditions
45
water losses during sweat during exercise may be as high as
2.8 L/hour
46
fluid replacement before exercise
goal is to be euhydrated before exercise to prevent dehydration (this is usually sufficiently met from food and bevs) * if additional fluids are needed: - slowly drink beverages at least 4 hours prior -drink more fluid if urine is dark or none is produced two hours prior - sodium in bevs or salted snacks help retain fluid
47
fluid replacement during exercise : goal
to reduce the risk of excessive dehydration *important for both prolonged and intermittent exercise
48
fluid replacement during exercise is associated with
lower body temp lower HR lower RPE *cardiac drift is lowered and can maintain steady state for longer
49
water replacement during exercise for events <1 hour
water is sufficient
50
water replacement during exercise for events >1 hour
CHO water solution with electrolytes
51
water replacement after exercise
goal is to replenish water, electrolytes, and muscle glycogen ~1.5 L fluid for every kg weight loss * cold drinks more effective * CHO-electrolyte bevs or skim milk equally effective
52
calcium function
provides bone and tooth strength helps blood clotting aids nerve impulse transmission to release ACh from synaptic bulb required for muscle contraction
53
calcium dietary sources
animals and leafy greens
54
calcium homeostasis
the bones are a store of Ca2+ that helps to maintain the plasma [Ca2+] when dietary intake is inadequate * if not getting enough Ca2+ from diet, body pulls Ca2+ from bones= not ideal = could lead to osteoporosis
55
falling blood Ca2+ level leads to
release of PTH from parathyroid gland which stimulates Ca2+ release from bones and Ca2+ uptake in kidneys which allows blood Ca2+ levels to rise back to set point
56
increased blood Ca2+ levels leads to
thyroid gland releases calcitonin which stimulates Ca2+ depoistion in bones and reduces Ca2+ uptake in kidneys which allows blood Ca2+ to return back to set point
57
iron
found in Hb in RBCs which is involved in O2 transport to cells
58
who needs more iron: males or females
females need more iron
59
dietary sources for iron
meat and non-meat sources
60
what is the #1 deficient nutrient in the world
iron
61
iron deficiency affects
VO2 max and endurance *if I can't bind RBCs it doesnt matter what stimulus tells us to produce RBCs, we need the materials (iron) to make them
62
iron deficiency in athletes
more common in female athletes and distance runners due to decreased intake and decreased absorption (diets low in red meat, dieting for weight loss, and vegetarian diets) due to increased loss of iron through sweat, feces, and urine
63
how do we transport/measure iron
using ferritin and transferrin * without them we cannot release iron for erythryopoeisis
64
iron supplementation
increase iron intake through foods will rapidly restore hematocrit and VO2 max leading to a slower increase in mitochondrial activity and endurance
65
sodium function
major ion of EC fluid directly involved in maintenence of resting membrane potential responsible for generation of action potential in nerves and muscles - for hyperpolarization/depolarization
66
what kind of individuals may require more salt intake
athletes require more salt than sedentary individuals because they must replace the salt they lost in sweat but this is usually not a problem because most people consume more salt than is required
67
salt needs should be met at
meals and not via salt tablets
68
what is the best test of salt/water replacement
body weight (measuring before and after exercise) * constant body weight indicates adequate salt and water intake
69
fat soluble vitamins
A D E K *stored in body in adipose tissue
70
excess intake of fat soluble vitamins leads to
toxicity
71
water soluble vitamins
$$ urine involved in energy metabolism B and C vitamins
72
Vitamin C involved in
maintenance of bone, cartilage, and connective tissue
73
supplementation of vitamins
not necessary on a well balanced diet unless clear deficiency is known * some small atheletes who consume low energy diets may have deficiencies
74
would supplementation of vitamins improve performance
may not * no evidence for vitamin D supplementation * antioxidant (Vitamins C and E) may interfere with muscle adaptations
75
purposes of pre-competition meal
provide adequate hydration provide CHO to top off liver glycogen stores avoid hunger minimize GI tract problems allow stomach to be relatively empty at start of competition
76
nutrients in pre-competition meal
fluid most complex carbs (for slower breakdown of food over time) low in fat and fiber= speed gastric emptying low in protein = contributes to acids in blood, lots of energy to break down familiar well liked liquid replacement means also can be used

Exercise Physiology (8 decks)

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