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exercise physiology > Ex phys Chapter 15 > Flashcards

Ex phys Chapter 15 Flashcards

1
Q

What are the 3 models of body composition?

A
  • Chemical Model
  • anatomical model
  • two-compartment model
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2
Q

What are the 5 components of the chemical model of body composition?

A

fat, protein, carbohydrates, minerals, water

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3
Q

What are the 5 components of the Anatomical model of body composition?

A

Adipose tissue, muscle, organs, bone, other

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4
Q

What are the 2 components of the 2 compartment model of body composition?

A

fat mass & fat free mass

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5
Q

What are the ways that body composition is measured?

A
  • skinfold
  • dual energy ray absorptiometry
  • Bioelectric impedance
  • Densitometry/ hydrostatic weighing
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6
Q

Densitometry: measures body ____

  • Hydrostatic (underwater) weighing
  • Muscle heavier than water, fat lighter than water
  • Most commonly used method
A

-density

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7
Q

DXA

  • Dual-energy X-ray absorptiometry
  • Quantifies:_______
  • Precise and reliable but expensive and technical
A

bone and soft-tissue composition

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8
Q

Air plethysmography (Bod Pod)

  • densitometry technique
  • ____ displacement (instead of water)
  • Easy for subject, difficult for operator, expensive
A

Air

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9
Q

Skinfold

  • Most widely used field technique
  • Measures thickness at __ or __ sites
  • Uses ____ equations, reasonably accurate
A

3 or 7

quadratic

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10
Q

Bioelectric impedance

  • Electrodes on ankle, foot, wrist, hand
  • Current passes from proximal to distal sites
  • Fat-free mass good ______, fat poor _______
  • Reasonably accurate
A

conductor

conductor

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11
Q

Fat free Mass (includes muscle):
Excess of fat free mass is good for power, strength, & muscle endurance.
But it’s bad for_______(more mass to carry)

A

aerobic endurance

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12
Q

Fat is a dead weight but useful ____ store

A

energy

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13
Q

Less fat ususally = better ____

unless sumo wrestler, swimmer, weight lifter etc.

A

performance

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14
Q

__-__% weight loss of water can result in impaired performance

A

2-4

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15
Q

dangers of dehydration include

A

-risk of kidney, cardiovascular,dysfunction, death

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16
Q

severe weight loss can result in _______, and ______

A

dehydration, and chronic fatigue

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17
Q

Some Eating disorders include

A
  • anorexia nervosa

- bulimia nervosa

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18
Q

Menstrual dysfunction

  • Delayed _____, oligomenorrhea, or amenorrhea
  • Prevalent in low-body-weight sports
  • Due to caloric intake
A

-menarche

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19
Q

Bone mineral loss
Serious consequence of athletic _______
Anorexia → fracture rate __times higher

A
  • amenorrhea

- 7

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20
Q

Female athlete triad

  • ____ + _____ + _______
  • Seen with women in lean-physique, low-body-weight, or endurance sports
  • Skating, dance, gymnastics, running, swimming
A

eating + menstrual + bone disorders

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21
Q

Ketosis: accelerates

- can be caused by low carb diets

A

water loss

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22
Q

during optimal weight loss, it’s recommended that we lose no more than __ to__ kg/week

A

.5 to 1 kg/week

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23
Q

During optimal weight loss: recommended caloric deficit is no more than ____ to____kcal/ day

A

200-500 kcal/day

24
Q

The recommended macronutrient balance is:
carbohydrates: __ to __%
Fat: __% (

A

55-60%
35%
10-15%

25
Q

What are the 5 classifications of nutrients?

A 
carbohydrates 
fats
protein 
vitamans 
Minerals
26
Q

The molecular composition of a monosaccharide is:

A

Glucos, fructose, and galactose

27
Q

carbohydrates are the sole source of energy for the ___ system.

A

nervous

28
Q

carbohydrates regulate ___ & ___ metabolism

A

fat & protein

29
Q

excess carbohydrates are stored as

A

glycogen

30
Q

Dietcary Carbohydrate intake determines _____ stores

A

glycogen

31
Q

What are the Determinants of glycogen replacement?

A
  • CHO intake

- Exercise type (eccentric → ↓ glycogen synthesis)

32
Q

`Glycogen maintenance
Requires __ to __ g CHO / kg body weight per day
Insufficient CHO intake → heavy, tired feeling

A

3-12 g CHO/kg

33
Q

Molecular composition of the carbohydrate:

A

-Monosaccharide, disaccharide, or polysaccharide

34
Q

-examples of Monosaccharides are:

A

glucose, fructose, galactose

35
Q

Carbohydrates

Functions in body:

A
  • Energy source (sole source for nervous system)

- Regulate fat and protein metabolism

36
Q

For the consumption & storage of carbohydrates:

Excess CHO stored as ___
Dietary CHO intake determines ______

A

glycogen

glycogen stores

37
Q

What are the determinants of glycogen replacement?

A
  • CHO intake

- exercise type (eccentric → ↓ glycogen synthesis)

38
Q

Glycogen maintenance
Requires __ to __ g CHO / kg body weight per day
Insufficient CHO intake → heavy, tired feeling

A

3 to 12

39
Q

Glycemic index (GI) categorizes food based on

A

glycemic (blood sugar) response

40
Q

High GI (GI >___):

Moderate GI (GI ___-__):

Low GI (GI ≤___):

A

70
56-70
55

41
Q

CHO factors that ↑ exercise time

  • _______, low-GI pre-exercise snack
  • _____ loading (1-3 days prior)
  • _____ feedings during exercise
A
  • Normoglycemia
  • CHO
  • CHO
42
Q

CHO factors that ↓ exercise time:

A
  • Hypoglycemia high-GI pre-exercise snack
  • No CHO loading (lower glycogen stores)
  • No CHO feeding during exercise
43
Q

CHO during exercise:

A
  • Unlike pre-exercise CHO, does not trigger hypoglycemia
  • Improved muscle permeability to glucose?
  • Insulin-binding sites altered during exercise?
44
Q

CHO intake after exercise essential

_______high

A
  • Glycogen re-synthesis

- muscle tissue

45
Q

Fat essential for body function

  • Fuel substrate _______
  • Component of cell membranes and nerve fibers
  • Required by:
A
  • (triglycerides → FFAs + glycerol)

- steroid hormones and fat-soluble vitamins

46
Q

Saturated versus unsaturated FFAs:

-Total fat

A
  • 35
  • 10
  • 300
47
Q

FFAs important fuel during exercise

  • Delay exhaustion after _____
  • Body cannot metabolize _______ (dietary fat)
  • Must break down triglycerides into ____
A
  • glycogen depletion
  • triglycerides
  • FFA’s
48
Q

High-fat versus high-CHO diets

A

High-fat intake → ↑ circulating FFAs (good)
High-fat intake → ↓ glycogen storage (bad)
No conclusive evidence on high-fat diets

49
Q

Protein essential for body function

  • Cell structure, growth, repair, and maintenance
  • Used to produce:____ ___ ___ and as buffer
  • Controls plasma volume via _____
A

enzymes, hormones, antibodies,

-osmotic pressure

50
Q

20 amino acids:
essential:
nonessential:

A
  • Diet

- what body makes

51
Q

Protein consumption
__% of total daily kilocalories
~___ g protein / kg body weight per day

A
  • 15%

- .8

52
Q

Protein requirements higher for athletes
___ to ____ g protein / kg body weight per day
Endurance training: may use as fuel substrate
Strength training: needed for building muscle

A

-1.2 to 1.7

53
Q

Excessive protein intake → ___

CHO + protein after exercise → improved:

A
  • health risks

- glycogen and muscle protein synthesis

54
Q

Vitamans:
Small but essential organic molecules
Enable use of other ingested ____
Act as ___ & ______in chemical reactions

A

-nutrients

catalysts and cofactors

55
Q

Fat soluble versus water soluble

Fat soluble stored, can reach ____
Water soluble excrete, toxicity difficult to reach

A

-toxic accumulations

56
Q

In general, unless vitamin deficiency exists:

A

supplementation not helpful

exercise physiology (18 decks)

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