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Exercise Phys > Energy Release From Macronutrients > Flashcards

Energy Release From Macronutrients Flashcards

1
Q

What regulates energy metabolism

A

ADP levels

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2
Q

What are the 3 sources of energy

A
  1. Carbohydrates
  2. Fats
  3. Proteins
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3
Q

What system do fast twitch fibers us

A

Glycolysis

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4
Q

What system do slow twitch fibers us

A

Krebs+ETC

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5
Q

True or False:

The brain doesn’t supply energy, but just uses it

A

True

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6
Q

What is the primary function of carbohydrates

A

To supply energy for cellular work

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7
Q

How many kCals of energy does the breakdown of one molecule of glucose yield

A

686kCals

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8
Q

How many grams of carbohydrates should a sedentary 70kg person consume per day and the percent of total calories

A

300g or 40-50% total calories

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9
Q

How many grams of carbohydrates should a physically active person consume per day and the percent of total calories

A

400-600g or 60% total calories

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10
Q

How many grams of carbohydrates should an athlete consume per day and the percent of total calories

A

8-10g per kg of body mass or 70% total calories

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11
Q

True or False;

PTs should address nutrition

A

False

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12
Q

When are carbohydrates used

A

During intense activity

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13
Q

How much does 1 hour of high intensity exercise decrease liver glycogen

A

55%

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14
Q

How much does 2 hours of high intensity exercise decrease liver and muscle glycogen

A

It almost depletes it

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15
Q

When doing moderate and prolonged exercise what is the main source of energy

A

Fats

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16
Q

True or False:

Glucose inhibits mobilization of fatty acids

A

True

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17
Q

True or False:

People who carbo load have higher levels of plasma glucose during exercise than those who fast

A

True

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18
Q

True or False:

People who carbo load have higher levels of serum fatty acids during exercise than those who fast

A

False

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19
Q

True or False:

People who carbo load do not sustain high intensity exercise as well as people who fast

A

False

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20
Q

How many ATP molecules does complete oxidation of one triacylglyceride molecule produce

A

460

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21
Q

How are triacylglycerids broken down

A

Beta oxidation

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22
Q

True or False:

Stored fat is the most plentiful source of PE

A

True

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23
Q

True or False:

Fat becomes the primary fuel for exercise and recovery when glycogen is depleted

A

True

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24
Q

How much energy do fats supply

A

30-80%

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25
Q

What is one triacylglyceride broken down into

A

Glycerol and 3 fatty acids

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26
Q

How is glycerol broken down

A

By the glycolysis system and then Kreb’s cycle

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27
Q

Where do the 3 fatty acids go to be broken down

A

Beta oxidation

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28
Q

What does beta oxidation convert the 3 fatty acids into

A

Acetyl CoA

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29
Q

Where does acetyl CoA go after beta oxidation

A

Kreb’s cycle

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30
Q

What is another name for the Kreb’s cycle

A

Citric acid cycle

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31
Q

How many ATP do you get from the 3 fatty acids

A

441

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32
Q

How many ATP do you get from the breakdown of glycerol

A

19

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33
Q

What is the daily recommended lipid intake

A

20% of total calories

34
Q

What percent of total calories do lipids make up in most American diets

A

30-35%

35
Q

What is RQ

A

Respiratory quotient

36
Q

True or False:

You burn more fats at rest than carbs

A

True

37
Q

What happens to the RQ as you burn more carbs

A

It declines

38
Q

what does a RQ of 1 mean

A

You are burning mainly carbs

39
Q

What does a RQ of .7 or less mean

A

You are burning mainly fats

40
Q

True or False:

Working hard does not lead to more energy consumption

A

False

41
Q

Where does the energy come from during light to moderate exercise

A

Fatty acids

42
Q

Where does the energy come from during moderate exercise

A

Equal amounts of carbs and lipids

43
Q

Where does the energy come from during high intensity exercise

A

Carbs primarily muscle glycogen

44
Q

What are proteins used for

A

Rebuilding muscle

45
Q

What are the building blocks of proteins

A

Amino acids

46
Q

What are essential proteins

A

Proteins that can’t be synthesized by the body that need to be consumed in the diet

47
Q

What are unessential proteins

A

Proteins that can be synthesized by the body that don’t need to be consumed in the diet

48
Q

True or False:

Proteins aren’t typically used as a source of energy

A

True

49
Q

When do proteins get used for energy

A

Marathons

50
Q

How are proteins broken down for energy (2)

A
  1. The amine group is removed

2. The carbon skeleton enters the metabolic pathway to produce ATP aerobically

51
Q

True or False:

The breakdown of proteins results in water loss

A

True

52
Q

What serve as the intermediates for glucose synthesis via gluconeogensis

A

Glucogenic amino acids

53
Q

What serves as the intermediates acetyl CoA or acetoacetate

A

Ketogenic amino acids

54
Q

What are examples of complete proteins

A

Eggs, milk, fish, poultry

55
Q

What are examples of incomplete proteins

A

Vegetables, dry beans, nuts, cereals

56
Q

What is a complete protein

A

Contains an adequate amount of the 9 essential amino acids

57
Q

What is an incomplete protein

A

Lacking or low in one or more of the essential 9 amino acids

58
Q

What is the daily recommended amount of protein intake

A

0.83 g per kg of body mass

59
Q

How much protein should athletes consume

A

1.4-1.7g of protein per kg of body mass

60
Q

True or False:

Excessive protein intake can potentially harm liver and kidney function

A

True

61
Q

True or False:

Athletes often do not need to supplement protein due to an already high percentage of protein in their diet

A

True

62
Q

What is the FDA recommended intake of kCal for a 65kg woman and 70kg man

A

Woman: 2000 kCal
Man: 3000 kCal

63
Q

What is the actual intake of calories to maintain body weight and healthy body function

A

Woman: 1000 kCal
Man: 1500 kCal

64
Q

True or False:

It is healthy to operate at the minimum amount of energy intake

A

False

65
Q

True or False:

If you operate at an overload of energy intake it is stored as extra energy

A

True

66
Q

What represents the most important factor that impacts daily energy expenditure

A

Physical activity

67
Q

How much of the US population does not get the recommended hour of exercise

A

50%

68
Q

True or False:

Physically active people tend to consume more calories than a sedentary people

A

True

69
Q

True or False:

Physically active people maintain a heavier and denser body than sedentary people

A

False

70
Q

True or False:

Physically active people have a higher risk of heart disease compared to sedentary individuals

A

False

71
Q

How does a pre-exercise meal consisting of simple sugars affect endurance performance

A

Negatively

72
Q

What does a pre exercise meal of simple sugars negatively affect endurance performance

A

Causes a rapid rise in blood glucose which triggers an overshoot of insulin, which facilitates the influx of glucose into muscle

73
Q

What does insulin do to negatively impact endurance performance

A

Disproportionately increases glycogen breakdown and inhibits lipolysis

74
Q

What does inhibiting lipolysis do

A

Reduces the availability of energy

75
Q

What is the recommend meal for a pre workout

A

Carbs 2 hours before exercise

76
Q

If you are going to work out for less than an hour what is good for pre exercise meal

A

WATER works this long

77
Q

What is a good post exercise meal

A

Carbohydrate rich and high glycemic foods

78
Q

What does a carb rich meal do immediately after exercise do

A

Speeds glycogen replenishment

79
Q

How long does it take to replenish glycogen

A

20 hours

80
Q

What is the glycemic index

A

How fast things are absorbed by the intestines and released into the blood

81
Q

Which is faster high glycemic index or low glycemic index

A

High

Exercise Phys (8 decks)

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